Want to gain weight naturally? Try these tips to increase your appetite ASAP

If you have turned into ‘miss I’m not hungry’, here’s a heads up for you. If you don’t increase your appetite, be ready for some gruesome health issues that might not be resolved EVER!

weight gain
Don’t feel like eating at all? Trace the reasons before it's too late. Image courtesy: Shutterstock
Nikita Bhardwaj Updated on: 19 October 2022, 18:40 pm IST
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It could be that you envy those who have a low appetite, but it can be a warning sign. Wondering how? Neither you nor people with a low appetite realize that they might be going through a disorder or some mental health issues. In addition, not eating enough can lead to major deficiencies in the body and can make the situation worse. Therefore, if you or any of your friends are not hooked on clean-green food, we have some tips that will help to increase appetite.

But first and foremost, let’s understand why you don’t feel like eating

Low appetite can be a consequence of some emotions, medications, and even health issues such as:

1. Stress: Any stress is a real challenge for your body. One reason is that stress causes your body to release a hormone called epinephrine, also dubbed adrenaline, which temporarily diminishes hunger.

increase your appetite
Low appetite is not good for your health. Image courtesy: Shutterstock

2. Medicines: “It’s no secret that medications come with a long list of potential side effects. And it goes without saying that these side effects can make you lose your appetite,” shares renowned nutritionist, Lovneet Batra, with Health Shots.

3. Depression: People with depression often lose interest in food, which in turn can cause loss of appetite.

4. Viral or bacterial infections (eg. stomach flu, cold, food poisoning, etc.): “When you get viral or bacterial infections, your body needs to make sure it will get necessary amounts of energy to fight the disease. That’s why it releases cytokines – special hormones – that cause decreased appetite and make you tired,” suggests Batra.

5. Underlying medical conditions: Long-term medical conditions (such as diabetes, thyroid, hormonal imbalance, etc.) can cause a loss of appetite for a range of reasons that vary depending on the cause

6. Eating disorders: Anorexia nervosa, which causes someone to restrict their food intake, may reduce the person’s desire to eat even though their body needs food.

Here’s how you can plan your diet if your appetite is low

  • Eat small and frequent meals
  • Schedule meal times
  • Incorporate healthy snacks such as fresh fruits, soaked nuts
  • Fortify with healthy fats (nuts and seeds, ghee, coconut meat)
  • Cut artificial sweeteners and processed foods from the diet
  • Do not drink fluids with meals
increase your appetite
Follow 30-minute rule for water. Image courtesy: Shutterstock

Include these foods right away to increase your appetite

  • Cinnamon: Cinnamon contains hydroxychalcone, which may help to increase appetite.
  • MCT oil (Ghee or Coconut oil): “MCT oil actually increases appetite by stimulating the release of the hunger-promoting hormone ghrelin,” says Batra.
  • Cardamom: Cardamon may help to increase appetite, potentially because of its fragrant odor.

Apart from that, drinking water 30-minutes before your meal and taking a big plate while eating can also help you eat more than what you normally do.

Stay away from these foods as they might be curbing your appetite

  • Coffee: Coffee consumption increases plasma levels of peptide YY (PYY), a hormone that can decrease hunger and suppresses appetite.
  • Almonds: The protein, unsaturated fat composition, and fibre in almonds most likely play a role in helping curb your appetite.
  • Tofu: Tofu is high in an isoflavone called genistein, which has been shown to suppress appetite and lower food intake.
  • Sweet potato: Sweet potatoes contain a special type of starch that resists digestive enzymes, making them stay in your stomach longer. This also helps you keep full, which in turn, curbs your appetite.
sweet potato
Sweet potato is great for weight loss but not for weight gain. Image courtesy: Shutterstock

“It’s important to seek help when you have been experiencing unexplained low appetite for an extended period of time,” concludes Batra.

So, if you are low on bhookh, try these tips for the love of your health.

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About the Author
Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.

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