The three meals can challenge low eaters.Breaking up your three main meals into five or six smaller ones encourages eating.Increase meal portions to eat more calories daily when hungry.
1. Eat small meals more frequently
Candy, chips, ice cream, and baked goods make low-appetite people fat. Although pleasant and heavy in calories, these foods lack protein, vitamins, and minerals. Protein and heart-healthy fats are in many other high-calorie foods.
2. Eat Nutrient-rich Foods
Increase your meal calories to ensure you're eating enough. Cooking with calorie-dense substances like butter, nut butters, olive oil, or full milk can help.
3. Add More Calories To Your Meals
A 2022 study claims eating alone reduces appetite (6Trusted Source). Invite friends and relatives to dinner to boost taste. Instead of entertaining, eat while watching TV. These methods can disturb eating.
4. Make Mealtime An Enjoyable Social Activity
Hunger often causes eating. Your appetite may not signal you to eat if you are not hungry. Check your schedule and establish mealtime reminders to eat often. Regular eating helps you receive enough calories and nutrients.
5. Schedule Meal Times
Weight gain and appetite stimulation require breakfast daily.Skipping breakfast reduces daytime eating, study finds.Another study found skipping meals reduced calories and food quality.Eating more requires breakfast and meals.
6. Don’t Skip Breakfast
High-fiber diets reduce calorie intake and promote satiety for weight loss (11, 12, 13). A healthy diet requires high-fiber meals, which slow digestion and fill you up. You can moderate consumption to increase hunger.
7. Eat Less Fiber
Drinking calories may motivate you more than eating when you're not hungry.Liquids may satisfy hunger better than solids.Replace certain meals with nutritious, high-calorie drinks to consume calories.
8. Drink Your Calories
Large dinners are daunting, but little, easy-to-eat snacks can help you eat more. Travel snacks assist too. Instead of replacing meals, snacks should accompany them. Snacking before meals may reduce appetite.
9. Incorporate Healthy Snacks
Simple to pick meals you enjoy.Your favourite food is more likely to be eaten.Research shows that food selection boosts consumption (17, 18).Plan ahead to keep those meals available and eat more.