Content

• Steps
• Advice
• Warning

Increasing your cravings can be very difficult, especially if you don't have an appetite or are struggling to gain weight. But don't worry, there are many ways you can increase your portion size and start feeling your appetite again. Here are a few great suggestions for starting a healthy diet.

Steps

Method 1 of 3: Changing Eating Habits

1. 

   Always eat breakfast. You probably already know, but breakfast is really the most important meal of the day. A well-balanced and nutritious breakfast will trigger your metabolism after a long night of not eating and getting ready for the day. Breakfast energizes you to stay active throughout the day, and in turn increases your cravings.
   • Some good options for a healthy, balanced breakfast are whole grains, yogurt, granola and fresh fruit, and a nutritious fruit smoothie.
   • If you want to increase your calorie intake, try peanut butter on a slice of whole-grain bread or toast. They are delicious and have the necessary fats.

2. 

   
   
   Eat several small meals. Eating several small meals instead of three per day is a great way to develop healthy cravings. People with anorexia can be easily overwhelmed by the size of their regular diet. On the contrary, small meals are not so much and not so scary. At the same time, when you eat many meals, you will still get the same amount of food.
   • Smaller meals can also help you feel less full and sluggish after eating - one of the reasons why people with anorexia don't like large meals. Try eating 4 to 6 small meals a day to avoid feeling too full.
   • Don't hesitate to break the habit and eat whenever you want. If you want to have your biggest meal in the morning instead of at night, do that. If you want to split your dinner into two small meals, that's fine too.

3. 

   
   
   Choose healthy snacks. Healthy snacks can come in handy when you can't eat much of a meal. Small meals can be less intimidating, while frequent snacking increases your cravings. Place small bowls of your favorite junk food in areas you regularly see, like the kitchen counter or the coffee table in the living room to encourage yourself to eat more often.
   • Choose foods rich in sugars and healthy fats like bananas, avocados and nuts, and delicious "dips and spreads" (a sauce to dipping on crunchy foods like bread) delicious hummus or cheese ice cream, or savory dishes such as popcorn and cookies.
   • Remember, too, that snacking is a supplement, not a substitute for, meals. Avoid snacking too close to the main meal time, otherwise you will completely lose your cravings.

4. 

   
   
   Choose your favorite food. Eating something you really love will make it easier to increase your portion size. Take some time and preparation to go shopping and plan your favorite meals and snacks so you won't stop eating just because there's nothing delicious left in the house.
   • If you are underweight, you should not too Stick to a completely healthy diet. If you like chocolate or pizza, let loose and allow yourself to indulge in your favorite sweets or flavorful food. However, too many high-fat foods can make you feel heavy and uncomfortable, so eat them in moderation.
   • You can also try familiar foods or foods associated with childhood or family - like stewed beef or baked chicken stuffed with chicken. You may find that the dishes associated with beautiful memories are easy to eat.

5. 

   Avoid smelly foods. A dish with a signature strong smell can beat and make you skip meals completely, especially when you're not feeling hungry at all. Avoid foods like tuna or rancid cheese (unless you happen to love them) or anything that has an unpleasant odor.
   • Remember that hot foods often smell more smelly than deli, so use plenty of sandwiches, salads or deli meats if you can't stand the smell.

6. 

   Use herbs and spices when cooking. Food with a pleasant aroma can easily appeal to and awaken your stomach. Try using herbs and spices in your favorite foods to create a great fragrance and increase the appeal of your dish. You will no longer be disappointed with the bland and boring food.
   • Cinnamon is a spice that naturally stimulates your appetite. Put it in a scones, spread it on butter bread or put some in a hot cocoa to enjoy the warmth, aroma and flavor of cinnamon.
   • Herbs like basil, marjoram, thyme, rosemary and dill can all increase the flavor and appeal of many dishes. Experiment with different dishes until you find the right combination for you.

7. 

   Eat less fiber. Fiber, a nutrient found in fruits, vegetables and whole grains, is an important ingredient in any healthy diet. However, foods rich in fiber can make you too full. So when you want to increase your cravings, it is probably best to eat only a moderate amount of fiber.
   • Your body takes longer to digest foods rich in fiber. That's why fiber is a good choice for people who want to reduce their portion sizes and stay energized throughout the day.
   • On the contrary, if you want to increase your cravings, cutting out high-fiber foods like brown rice, pasta or whole grains can help you feel more hungry. However, this is only a short-term solution because fiber plays a very important role in the health and daily functioning of the body.
   advertisement

Method 2 of 3: General Advice

1. 

   Create pleasure in eating. Meals will be more pleasant if you put in some effort to create a comfortable atmosphere. Light a few candles, add some music, or enjoy your favorite TV show. Also, avoid stressful conversation topics, especially if a lack of appetite is a sign of anxiety.

2. 

   Do exercise. Doing a few light exercises can really increase your cravings. After burning calories, the body is designed to require more energy from food, so you will always feel more hungry after exercise.
   • You don't need to go to the gym and a rigorous exercise regimen to be effective. Even a quick walk half an hour before a meal can help increase your cravings.
   • When you are underweight, you should avoid any form of heavy exercise because even if you are more hungry after exercise, the amount of food you eat will only compensate for the calories you have consumed, not beneficial if you are trying to gain weight . Skip heavy exercises until your loss of appetite and weight improve.

3. 

   Drink enough water. You should drink 6 to 8 glasses of water or a water-based drink per day. Drinking a glass of water one hour before and after a meal aids digestion and ensures there aren't too many food in the stomach at any given time. However, you should avoid drinking too much water directly before meals, as this can reduce your appetite and make you feel full.
   • Certain types of herbal teas are also commonly used to stimulate appetite, namely mint tea, anise tea, and licorice tea. Drink one to two drinks a day to increase your water intake and most likely, increase your cravings.

4. 

   Maintain a food diary. Maintaining a food diary is a great way to identify and understand problems in your food relationship. Thanks to that, you can find ways to fix them. Every day you should write down when or which foods you most want to eat. This way you can determine the best time to eat and menu for you, stimulating your appetite to the fullest extent.
   • You should also take note of any foods or odors that are bothering you to avoid them.
   • In addition, the journal also allows you to keep track of the entire process and know where you have come to give you more confidence.

5. 

   Avoid eating alone. It is much easier to skip meals or leave leftovers much more when eaten alone. Plan a family meal or invite a friend over for a meal. You'll be happier and won't even notice what you're eating.
   • Having someone else at your meal is also a great way because they can give you encouragement or force you to finish the food, if this is what you need.
   • If meals with family and friends are not always possible, you might consider joining a business breakfast club or a hobby based social club, where you can dine with other others several times a week.

6. 

   Use a large plate. Using a larger-than-normal plate to hold food is a psychological tip that makes the brain feel smaller. This way, you get more from the time the food fills up on a small plate, even if the doses are exactly the same.
   • Using a brightly colored plate and displaying your food in an easy way can also have a positive effect on your anorexia.

7. 

   See a doctor. If the loss of appetite does not go away, you should consider consulting your doctor. If you feel this has a negative impact on your health, your doctor may prescribe a food stimulant, such as megestrol or cyproheptadine, which can help you balance your cravings quickly. advertisement

Method 3 of 3: Increase appetite when exercising

1. 

   Increase your zinc intake. Zinc is an extremely important mineral for bodybuilders - it boosts immunity and produces testosterone. Low zinc levels also contribute to anorexia as zinc is required for the production of HCI, which is the acid that regulates digestion in the stomach. Therefore, increasing zinc intake will also help increase appetite.
   • Beginners are advised to take 15 milligrams (for men) and 9 milligrams (for women) per day, though this dose may be increased over time.
   • You can increase your zinc intake by taking a supplement, but drug toxicity is an issue. Therefore, it's best to get as much zinc from food as possible.
   • Some foods rich in zinc include: oysters, chicken, beef rolls, pork ribs, wheat bran, cashews and pumpkin seeds.

2. 

   Maintain concentration of HCl in the body. As mentioned, HCI is an important substance that helps increase cravings when exercising. HCI helps digest food in the stomach, allowing your body to absorb essential nutrients. Low HCI levels will also reduce the desire to get more protein, not good for bodybuilders.
   • You can increase HCI naturally by drinking the first glass of diluted fresh lemon juice every morning. The natural acids in fresh lemons help stimulate the production of HCI in your stomach.
   • There are many types of protein-fortified drinks, but most are in powder form and you can dissolve it in milk, water or juice to use.
   • You should take them before or after your workout, or with meals if needed.

3. 

   Eat faster. If you want to consume more food each time you sit at the table, increasing your speed of eating may help. Research shows that it takes about 20 minutes from the moment you start to eat for your brain to signal you are full. By eating faster, you can trick your body into eating more food than usual. Try to eat larger pieces and avoid stopping chopsticks, just make sure everything is chewed well while eating.
   • Be aware that you may feel too full in your brain perform the transmission has eaten enough. However, over time, your body will adjust to this feeling and increase your appetite, especially as you increase the intensity of the exercise.

4. 

   Take a tonic. Several forms of B vitamins are thought to aid bodybuilders with increasing appetite - including B12 and folic acid. You can take these vitamins in pill form or more directly, by injection as directed by your doctor. The recommended dosage is 1cc./ once, twice a week.

5. 

   Drink protein shake. If you have trouble eating large amounts of the food needed to build muscle, you might consider using protein shakes. Protein shakes are an essential supplement that helps with bulk protein in an easy to drink form. They come in handy when eating large amounts of high-protein foods can make you feel heavy and over-filled. advertisement

Advice

• Anorexia can be a sign of depression. Be aware of when to seek professional advice. Ask yourself: Have I lost interest in food, as well as something else I normally love?
• Anorexia can be caused by stress. Finding ways to reduce stress can help you regain your appetite.
• Let pleasant scents surround you. Please pass a bakery or a good eatery.
• Use a relatively healthy, high-calorie dessert, like a banana split ice cream dish or a slice of pecan pie.
• Many products designed for the elderly (such as the "Ensure" product line that includes a shake) will help you gain weight by being rich in calories with balanced nutrition and not filling you up.
• If all else doesn't work, ask your doctor / dietitian to prescribe Cal Shake. They look like regular shakes but have around 600 calories more and can be eaten with whatever you want (ice cream, gold top milk, strawberry and more). They come in four different flavors: banana, strawberry, chocolate and mint.
• For quick cravings, chew mint gum for 30 minutes and you'll see the effect.

Warning

• Rapid and heavy weight gain can have a negative impact on your health and a lack of the right nutrients can cause stretch marks. On the other hand, slow and steady weight gain is much better for your health.
• Always consult a medical nutritionist before starting a new diet.