The best nutritional solutions to increase appetite
With a few simple changes to your diet, you can restore or even increase your appetite. Use the following strategies to increase your appetite and be pleased to see the results very soon.
It’s hard to eat three whole meals a day when you don’t have a good appetite. But a simple way is to eat five or six small meals instead of three full meals. By doing this, your appetite will gradually open and at the same time you can increase your calorie intake.
Our body generally appreciates routine and schedule. Try to eat meals and snacks at set times so that your body gets used to eating lunch or snacks at a certain time. For example, promise yourself to eat according to the following schedule. After a while, you see that at 1 pm you feel hungry and have an appetite to eat. I suggest you go to the best diet plan for obesity!
Breakfast at 8 am
Snack at 11 am
Lunch at 13:00
Mid-afternoon snack at 3 p.m
Dinner at 6 p.m
Meal after dinner at 8 pm
For someone who does not have a good appetite, it is very important that the foods he eats are nutritious and useful. Junk foods such as chips, cakes or pastries are high in calories but low in nutrients. In general, we have three types of macronutrients: fat, protein and carbohydrates. Be sure to use these nutritious sources.
Fats are the first and most caloric group of macronutrients. Roughly, each gram of fat has 9 calories. Try to consume fats in the morning and at the beginning of the day so that they are used to provide you with energy throughout the day; Get more carbohydrates later in the day and in the evening. The best high-calorie fats are:
Cow’s butter (grass-fed cow)
Raisins and almonds
Protein materials have approximately 4 calories per gram and are one of the foods that take too long to digest. Protein consumption is essential for you. If slow digestion of protein bothers you, we suggest using digestive enzymes and betaine HCL supplements to increase your appetite for protein. Another solution is to use fast-digesting proteins such as peptides.
Eat enough protein
The amount of calories in carbohydrates is 4 calories per gram. Among these three macronutrients, carbohydrates are the easiest to digest, but the degree of their ease of digestion largely depends on their type. Digestion of complex carbohydrates requires more time, on the other hand, refined carbohydrates have more calories than complex carbohydrates.
Refined carbohydrates have a lot of calories and have a high glycemic index; Of course, the consumption of this type of carbohydrate should be at the time of the day when you burn the energy from carbohydrates; Otherwise, it will be stored as fat in your body. Among the best carbohydrates to increase your calorie intake are:
Gluten-free flour (rice, potato)
Fruits rich in glucose (pineapple, dates and grapes) and of course the juice of these fruits (without sugar)
For someone who has lost their appetite, or has a decreased appetite, it is very important to like the meal plan. In fact, as important as the nature of the diet itself, the interest in it is also important. Always choose meals and snacks that you actually enjoy and like the smell of. The important thing is to eat and regain your appetite.
Drinking a glass of water before or during a meal is a trick to reduce appetite and fill the stomach. Exactly the opposite of what you are looking for. Try not to drink water 30 minutes before a meal so that your appetite is not blinded, and you can eat more.
It is better to consider drinking water between meals and drink two or three glasses of water at the same time so that it does not coincide with the digestion of food in your next meal.
Do not eat while watching TV, talking on the phone, or doing anything! Anyone looking to increase their appetite should focus on eating. Of course, for some people this is a good method, the distraction helps them forget that they are actually eating, but for others it can be harmful. For example:
Your food may get cold/hot and put you off.
You may delay eating (you see something unpleasant on TV)
You may be too distracted and not eat.