Nobody wants to hear someone complain about having a hard time gaining weight. However, the fact is that if your goal is to gain muscle and / or get stronger, you probably need to consume more calories than you have been eating. This can be a surprisingly difficult feat to master if your appetite just doesn't show up.
It's worth noting that a lack of appetite can sometimes be a symptom of health problems like depression, irritable bowel syndrome, or fatty liver disease. In some cases, not wanting to eat is a side effect of some medications, so be sure to speak with your doctor if you have any concerns. If the loss of appetite continues, it can lead to weight loss and malnutrition.
Fortunately, for the person struggling to meet their caloric needs, to gain muscle, or to regain their appetite after a bout of illness or stress, these tips can help.
How to increase your appetite in a healthy way?
Take more MCT oil
Coffee dusted with MCT oil has gained popularity among keto and paleo dieters. The high-fat substance activates the metabolism and is believed to keep hunger at bay. Still, science suggests that MCT oil actually increases appetite by stimulating the release of the hunger-promoting hormone ghrelin .
Caffeine is also a well-known appetite stimulant, so starting your day with this energy drink can be a great way to increase your intake of nutrient-rich calories while stimulating your appetite for the rest of the day.
If you're worried that the high-fat drink is too greasy or makes you feel overwhelmed, don't be. The medium chain triglycerides in MCT oil are potentially good for digestive health and metabolism. Short-chain fats digest faster than other fats, helping fuel energy and minimize the "heavy" feeling that some people experience after high-fat meals. You also don't have to limit your MCT oil intake to coffee. You can add a tablespoon or two to smoothies, salad dressings, or cereals to bulk up your dishes with a few extra calories.
Increase your water intake
Drinking a glass of water just before eating is a science-backed weight loss strategy. Water fills your stomach and helps you feel full faster. Also, the liquid can dilute stomach acid, which also helps slow digestion and prolong satiety. That's good news for people looking to cut calorie intake.
However, if you are trying to bulk up, you should do the opposite and not drink until after eating. That said, if you're slowly increasing your calories, many find it helpful to drink plenty of water on a full stomach because it helps stretch your stomach and prepare you to gain more volume over time. This is also an easier change to your diet than constantly mixing smoothies and preparing food, making it a relatively easy and early step to bulking up.
Eat more often
In a study published in the journal Obesity, researchers compared the effects of eating three meals a day versus six on fat burning rates and perceived hunger. They found that although the subjects showed no metabolic differences based on meal frequency, study participants reported much higher feelings of hunger and desire to eat when they ate six meals a day. It seems that every time you eat, it triggers the release of hunger-stimulating hormones. The more often you eat, the more hunger hormones your body will pump and the hungrier you will feel.
Opt for a larger plate
For some, a large portion of food may seem overwhelming, but you can trick your brain into thinking that you are eating less (and therefore working up your appetite) by serving your meals on a larger plate. Science shows that even small increases in plate size can lead people to unconsciously consume larger portions. So try serving meals on your largest plate and see if it's easier for you to hit your calorie count for the day.
Drink your calories
People interested in healthy eating are often told up front to never drink their calories to avoid extra carbohydrates. While that's smart for weight loss, juicing can be a great way to get extra grams of carbohydrates in a non-fiber filling meal.
Mixing protein shakes with lots of nutrient-dense ingredients like coconut milk, MCT oil, nut butters, and / or avocado can be another smart way to cut a lot of calories to build muscle all at once. Liquid calories don't trigger hunger signals in your stomach in the same way that solid foods do, so you can drink more calories without filling up.
Get regular exercise
Investigate conflicts about whether or not there is a more effective type of exercise to increase appetite. Some studies have shown that non-exercisers have poorly regulated hormones related to hunger (such as ghrelin). Still, when they start an exercise program, they begin to eat closer to the number of calories the body requires.
For people who overeat, exercise can lead to problems that can exacerbate the problem, such as the belief that you have "gained" more calories. But for those who have trouble eating enough, exercise can help regulate ghrelin and keep your appetite at an appropriate level . Whether you like bodyweight training, deadlifting, or doing some curls, we recommend moving.
Limit your fiber intake
Fiber is slowly digested and helps you feel fuller, which is why it's not as good for people who struggle with poor appetites. To avoid the satiating effects of fiber, you may want to choose white rice over brown rice, sourdough bread over whole grains, and stick to low-fiber fruits and vegetables like bananas, skinless potatoes, melons, and stone fruits.
The recommended daily intake for adults is about 25 grams of fiber for women and 38 grams for men. If you keep fiber relatively low but still eat a lot of whole-food calories, there's a good chance you'll hit that mark.
Enjoy social meals
Have you ever noticed that you eat more when you are with friends or when you are watching the soccer game on Sunday? Science shows that distraction from social interaction and / or television changes the focus of food and encourages people to consume more subconsciously. In fact, one study found that subjects ate 18 percent more when they ate with friends and 14 percent more when they ate dinner in front of the television .
Stimulates appetite
If you are really struggling to work up an appetite, try appealing to your other senses to build anticipation for your next meal. You can scroll through delicious images of pizza, cakes, or other favorites on Instagram or Pinterest. Just looking at pictures of food has been shown to trigger the release of the hunger hormone ghrelin which accelerates the appetite.
The aroma can also be a powerful appetite stimulant. We've all felt our stomach rumbling after smelling freshly baked cookies or spaghetti sauce simmering on the stove. And you can get a similar effect by lighting a candle that gives off a delicious scent of apple or vanilla spices or inhaling a tantalizing essential oil.
