Appetite is controlled by two hormones: ghrelin, which induces hunger, and leptin, which signals satiety to the brain. For a variety of reasons, their production can suffer from ups and downs, but fortunately there are some steps to take to balance it. Even if you don't have any health problems and just want to eat more to gain lean mass, there are a number of options you can use. Keep in mind that if your lack of appetite is appearing in an unexplained way or you suffer from any disorder, you should see your doctor as it may indicate an underlying condition.
Steps
Part 1 of 7: What Causes Loss of Appetite?
Step 1. Loss of appetite can result from various health problems
Since we tend not to eat when we are not well, it can be a symptom of a disease. That's why it's important to see your doctor when a sudden or unusual loss of appetite occurs.
- Serious diseases that cause loss of appetite include cancer, liver disease, kidney disease, heart disease, chronic obstructive pulmonary disease, hepatitis, HIV, and some thyroid disorders.
- Other diseases that cause loss of appetite are the flu, colds, urinary infections, lung infections, gastroesophageal reflux and diabetes.
- You may experience a decrease in the desire to eat even if you are pregnant, constipated or nauseated.
- Even some medications can inhibit hunger. The main ones are antidepressants, drugs for attention deficit / hyperactivity disorder, pain relievers and chemotherapy drugs.
Step 2. Stress, anxiety and depression are common causes of food indifference
There are many emotional and mental disorders that can cause loss of appetite. If you are highly stressed, anxious or depressed, your hunger may decrease. If you suspect that you have anxiety or depression, see your doctor or seek help from a mental health professional. There are many effective treatments that you can undergo.
If you have a hard time accepting yourself physically or feel guilty about how much you eat, try seeing a mental health professional to find out if you have an eating disorder
Step 3. Lack of appetite is normal in children and elderly people
Children have a lot of tantrums at the table, so they seem to have little appetite. It happens often and there is nothing to worry about if they don't lose weight or refuse to eat all day. Adults, too, tend to lose their appetite as the years go by, although the cause is not entirely clear.
As long as you follow a healthy and balanced diet and consume enough calories to maintain the energy needed for normal daily activities, it means that you are getting enough food
Part 2 of 7: Should you report lack of appetite to your doctor?
Step 1. Yes, if your appetite has dropped unexpectedly, you need to be examined
A sudden decrease in the desire to eat can indicate various health problems, some serious, some less so. Regardless of the cause, you should only see your doctor to rule out serious complications.
If the decreased appetite developed at the same time you started taking a new drug, report it to your doctor
Part 3 of 7: What lifestyle changes can I make to stimulate my appetite?
Step 1. Eliminate sugary drinks
Sucrose, or the sugar used in the production of carbonated drinks, promotes the sense of satiety. Besides the fact that it is very harmful, it upsets the hormones that regulate appetite. If you don't want to compromise the physiological process of appetite, avoid fizzy drinks, sugary fruit juices and energy drinks.
Other simple sugars, such as glucose and fructose, do not have the same effects on hormones
Step 2. Eat little and more often (4-6 small meals a day)
If you eat three large meals a day, you are more likely to feel full between meals. If, on the other hand, you limit yourself to eating less and more frequently, you will be more tempted to sit down at the table again. It is also a great way to improve your metabolism and, as a result, not lose your appetite.
- Ghrelin, the hormone that regulates the sense of hunger, has a 4-hour cycle. If you eat a bite every four hours, your appetite should remain stable.
- Never skip breakfast. Even if you only have a snack, breakfast activates your metabolism by stimulating hunger early in the day.
Step 3. Get distracted when you are at the dinner table
The idea of sitting quietly somewhere just to eat may cause you to skip a meal. If you do something interesting in the meantime, you may be full without even realizing it. Try watching TV, chatting with a friend, or surfing the internet to keep your mind busy while you finish eating.
While this ploy may not encourage appetite, it can encourage you to eat more if that's your goal
Part 4 of 7: What vitamins can I take to increase hunger?
Step 1. Consult your doctor to find out if they recommend zinc, thiamine or fish oil
These supplements can promote appetite, but you need to talk to your doctor first. Zinc supplementation can increase the urge to eat if you are deficient in this mineral. Thiamine (commonly known as vitamin B1) is a great option if you don't get enough B vitamins through your diet. Fish oil can have a positive effect on appetite if you are in good health.
If you want to try a supplement without consulting your doctor and are in excellent health, you may want to take fish oil. Any negative side effects, such as bad breath or loose stools, manifest themselves in a very mild form
Part 5 of 7: Which Supplements Increase Appetite?
Step 1. Try adding a drop of 100% pure organic MCT oil to the coffee
You can also pour it into tea or water in the morning. MCT oil (English acronym for "medium chain triglycerides") is practically the fat part of coconut oil. It is scientifically proven that a small amount of this substance increases the production of ghrelin and can also speed up the metabolism by awakening hunger throughout the day.
- Do not take more than 60-100ml of MCT oil per day. You don't need much of it to stimulate your appetite, so just use a few drops.
- In larger doses, MCT oil can cause stomach pain, vomiting and diarrhea. In any case, the stomach is able to tolerate a few drops.
- Unless you are allergic to coconut or have liver disease, MCT oil should not carry any contraindications. Consult your doctor if you are concerned about adding a supplement to your diet. However, that shouldn't be a big deal.
Part 6 of 7: What Are Appetite Boosters?
Step 1. Appetite stimulators are drugs or hormones that increase hunger
There are some active ingredients, such as mirtazapine and megestrol acetate, that can be prescribed by the doctor for patients suffering from loss of appetite. Unfortunately, in most cases they are not very effective and some carry potentially serious side effects.
- Possible side effects include mood swings and thrombotic events, such as the formation of blood clots. Do not take appetite stimulators without consulting your doctor and, if possible, try to use his advice to solve the problem of lack of appetite without taking drugs.
- Dronabinol is probably the best choice for many people because it generally does not have any serious side effects. Unfortunately, it is a cannabis-based drug, so marketing is not allowed everywhere.
Part 7 of 7: How much should I eat each day?
Step 1. It depends on the age, gender, body weight and state of health
The right amount of food for one person is not the same as that of another as everyone has a different metabolism. Physical activity also plays an important role in this calculation. If you train a lot every day, you will need more energy than those who lead a more sedentary life. If you keep your body weight within the normal range and bring in enough energy to manage your daily activities, it means that your food intake is sufficient.
Step 2. Generally, men need 2,500 calories per day, while women need 2,000
If you want to be sure of your daily caloric needs, consider 2500 calories if you are a grown man who is in good health or 2000 if you are an adult woman in excellent physical condition. Try to get them by consuming healthy food sources, such as vegetables, lean proteins, whole grains, and fruits.
If you are on a balanced diet and eat at least 3 meals a day, but think you are not eating enough, consult your doctor
Advice
- A lot of research has been done on foods that can reduce appetite, but it is not clear if there are dishes that favor it. For example, dairy products are often offered as a food category that increases the urge to eat. However, there is no evidence to support this theory. In reality, the only dishes capable of stimulating the appetite are those that you want to eat.
- Monosodium glutamate can make you fat if that's your goal. However, it doesn't necessarily increase your appetite. If it makes you want to eat, it's probably just because you like the way it tastes.
- Cinnamon is certainly good for you, but it doesn't whet your appetite. In fact, it could inhibit the urge to eat.
- There is no evidence that cardamom promotes appetite. The same goes for fennel. If the opposite happens to you, it's probably just because you like the way they taste.
