How to Increase Your Appetite Today

Getting adequate nutrition is essential for every person. A decrease or loss of appetite can be linked to various medical problems, psychological conditions, and aging. It is necessary to consume enough calories and protein to help maintain energy and muscle mass. Losing too much weight too quickly can impact a person’s quality of life and increase their risk of illness. 

If you or someone you care for are underweight, the goal for healthy weight gain is 0.5-2 pounds per week. Consuming 250-500 more calories per day than you usually do can help accomplish this goal. If a medical professional has told you that weight gain is appropriate for you, the tips listed below can help you increase your appetite and achieve a healthy weight. 

1. Eat smaller but more frequent meals

Eating smaller and more frequent meals is an easy way to increase your caloric intake. If you are having trouble remembering to eat, set alarms to remind you of mealtimes. Make sure to stock up on your favorite snacks; it is easier and more enjoyable to eat something you prefer eating. Fruit smoothies or protein shakes are the perfect snacks or small meals that can help give you those nutrients you need because sometimes it is easier to drink than eat. 

2. Eat less fiber

It is commonly known that fiber fills you up quickly due to the fiber digesting slowly. When learning how to increase appetite, it is good to avoid high fiber and low-calorie foods. Look for foods that have no more than 1-2 grams of fiber per serving. Low-fiber foods include peanut butter, eggs, oatmeal, bananas, meats, and tofu. 

3. Eat energy-dense foods

Including more energy-dense food in your diet is a sure-fire way to get the nutrients and calories you need healthily. Foods such as nuts, avocados, hummus, and eggs are high-calorie and nutritious. Eating foods high in fat provides a lot of calories in small quantities. Eating and drinking full-fat foods like whole milk, mayo, and butter can help you add calories without filling up too quickly. 

4. Limit beverages during mealtime 

Limiting beverages to outside mealtime helps prevent you from feeling too full too quickly while eating. Limit drinking to one hour before eating for maximum effect. If you are feeling thirsty at mealtime, skip water and make sure that what you are drinking is high calorie and preferably with nutrients. Smoothies or protein shakes are perfect drinks for adding those extra calories. 

5. Take an appetite stimulant

Sometimes it is not possible to increase appetite through natural means. Appetite stimulants, known as orexigenics, are medications or supplements that help increase appetite. The FDA has approved three medications for appetite stimulants: Megestrol acetate, Oxandrolone, and Dronabinol. Supplements that can increase appetite naturally are zinc for people with a zinc deficiency, vitamin B-1, Omega-3 fatty acids, and bitter herbs like gentian and wormwood.  
Developing healthy ways to increase appetite is vital to avoid the risk of illness and other health complications. It is important to see a medical professional if a loss of appetite persists for more than a couple of days. Diets are extremely individualized, and a medical professional such as a nutritionist or doctor can help develop a tailored plan to fit your lifestyle and needs.