8 Great Ways To Naturally Boost Your Appetite
February 18 2022 – Laavin Naturals
Although it is a rarity, we do hear of people who struggle to gain healthy weight. However, the reality remains that if you aim to build muscle and/or get stronger, you will have to do a combination of many healthy things, one of them mostly likely being consuming more calories than you do normally.
For a person with a small appetite, this can be a daunting challenge. Lack of appetite can mean many things – from harmless cases like a latent slow metabolism to some harmful cases like depression or gastric imbalances and many more. It could also be a side-effect of certain drugs. Always consult your doctor if you see a abnormal reduction in your appetite.
If the loss of appetite prolongs , it might result in weight loss and malnutrition.
Let’s take a look at 8 ways that can help you naturally increase your appetite
Incorporate More MCT Oil
Ketogenic and paleo dieters have taken to spiking coffee with MCT oil.
The fat-rich chemical boosts metabolism and is considered to suppress appetite. Nonetheless, evidence indicates that MCT (Medium Chain Triglycerides) oil enhances appetite by boosting the release of the hunger-promoting hormone ghrelin.
Don't be concerned about the fat-heavy drink being excessively fatty or leaving you feeling burdened down. MCT Oil contains medium-chain triglycerides, which may be beneficial to digestive health and metabolism.
Short-chain fats break down faster than other fats, which helps fuel energy and reduces the "heavy" sensation that some individuals experience after eating a fat-rich meal.
Increase Water Intake
Water is a great agent to help digestion – taken at the correct time intervals. Drink a moderate amount of water 30 min after your food intake. Drink plenty of water 2 hours before your meal-time. Only, don’t drink water just before the meal – this ensures water doesn’t fill your stomach and you cut down on your meal portions.
Start eating More Frequently
Researchers evaluated the impact of eating three meals a day against six on fat-burning rates and subjective hunger in one study published in the journal Obesity.
They discovered that, while there were no metabolic variations based on meal frequency, research participants reported significantly higher sensations of hunger and desire to eat when eating six meals per day.
It appears that eating causes the production of hunger-stimulating hormones. The more often you eat, the more hunger hormones your body produces, and the more hungry you will feel.
Start Eating in a Bigger Plate
A huge piece of food may appear intimidating to some, but by presenting your meals on a larger plate, you may deceive your brain into believing you're eating less (and therefore whetting your appetite).
According to research, even slight changes in plate size might cause people to unconsciously consume bigger servings.
So, try serving meals on your largest dinner plate and see if it makes it simpler to meet your daily calorie goal.
Adopt Drinking your calories instead of always eating them
If you look at the diets of strongmen like Hafthor Bjornsson — people who need at least 8,000 calories a day — you'll see that fruit juice is frequently provided with their meals.
People who are interested in eating healthily are frequently advised early on not to drink their calories to avoid the extra carbohydrates.
While this is good for weight reduction, juice may be a fantastic method to take more grams of carbohydrates during a meal without filling you up.
Blending protein shakes with a variety of nutrient-dense substances such as coconut milk, MCT oil, several kinds of nut butter, and/or avocado is another effective strategy to consume a large number of muscle-building calories at once.
Because liquid calories do not interfere with hunger signals in the stomach in the same way that solid foods do, you may consume more calories without feeling full. However, ensure you are not over-sweetening your juices with unhealthy sugar.
Exercise Regularly and Stay Fit
Exercise helps raise appetite. There are disagreements on what form of exercise helps best, all researchers are in agreement in regular exercise helps your body stay fit.
According to certain research, persons who do not exercise have poorly controlled hunger hormones (like ghrelin). Nonetheless, when individuals begin an exercise regimen, they begin consuming closer to the number of calories required by the body.
Therefore, it is highly recommended that you workout regularly and consume your balanced meal.
Curb your Fiber Intake
Fiber digests slowly and makes you feel fuller, so it's not ideal for individuals who have a hard time eating. To prevent the filling effects of fiber, choose best high fibre snacks for healthy digestion like white rice over brown rice, sourdough bread over whole grains, and lower-fiber fruits and vegetables such as bananas, skinless potatoes, melons, and stone fruits.
Fiber is critical for healthy digestion and gut health. It is highly recommended that a daily required quota of fibre be consumed. Only don’t overdo it. Adults should consume roughly 25 grams of fiber per day for females and 38 grams for males. There's a good chance you'll reach that target if you keep fiber relatively low while consuming a lot of calories from whole foods.
If you're having trouble getting an appetite, consider using your other senses to generate anticipation for your next meal. On Instagram or Pinterest, you may sift through photographs of pizza, cake, and other favorites.
Start Getting Inquisitive about what you will eat in your Meal
Simply gazing at food photos has been found to cause the production of the hunger hormone ghrelin, which stimulates the appetite.
The scent may also be a very effective hunger stimulator. We've all had a tummy growl after smelling freshly made cookies or spaghetti sauce boiling on the stove.
You may have a similar effect by burning a candle with a nice aroma, such as apple spice or vanilla, or by taking a whiff of a tempting essential oil.
Smell a perfume that relates to the food you'll be consuming. According to research, scent stimulates the desire for sensory-specific flavors (think sweet, savory, or rich), so cue up a fragrance that is comparable to the dish you're about to consume to reap the most advantages.
The Bottom Line
When attempting to teach yourself to eat more, you may use the same mental tactics to train yourself to exercise more: you must continually put in the efforts.
Transitioning from undereating to overeating may feel awkward at first, but making a routine, following your macros, and making a plan can help eating more become easy with time. However, always ensure that you are getting your balanced diet
- you get your daily quota of all nutrients;
- you are eating oil-free snacks
- you are not adding unhealthy calories;
- and make sure your food-consumption goals always match your health goals.
If you put in the effort every day and combine it with a rigorous workout schedule, your appetite will grow and your body will begin to anticipate the calories.
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