There could be many reasons why you lost your appetite. One of them could be depression or a side effect of chemotherapy. Food might not taste the same to you or the idea of food in your mouth just makes you nauseous.
However, your stomach feels hungry but your mouth doesn’t want to. Getting contractions since you haven’t ate for a past few days because eating doesn’t feel right and food is starting to taste like cardboard.
Because of the taste of eating or the feeling of solid food in your mouth, you might’ve lost a lot of weight.
DISCLAIMER: I am not a nutritionist and these suggestions are my own. Each person is different and while my suggestions might help, you may want to talk to your doctor if you need professional advice, especially if you have allergies or health issues.
Here are my tips and advice to build up your appetite but also how to gain the weight you loss.
1. Eat small meals frequently
Try to aim for 6-8 small meals and snacks per day. The whole point is to get your appetite back so eating a small amount of food frequently won’t get you full but eating more may encourage your appetite.
2. Eat nutrient rich foods
FOR EXAMPLE: Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds.
Foods high in protein include:
• Peanut butter
To add more calories, you should eat bread,
add milk & cheese to your food as well.
4. Drink your calories
If you really can’t eat and the idea of just food make you feel nauseous, you should drink your calories. Drink milk, carnation instant breakfast or make your own smoothie!
5. Don’t skip breakfast
Breakfast is the most important meal of the day.
Because if you skip breakfast, you won’t feel hungrier in the afternoon.
6. Make a mealtime an enjoyable social activity
Make sure to eat with friends & family. Be social. You’ll usually eat more when you are socialising and meal time is fun and enjoyable.
I have pains in my heart, they have taken my appetite.– Robbert Johnson
7. Keep a food diary
You should eat meals and snacks at scheduled time even if you’re not hungry. Keeping a food diary also helps you keep track of your progress and helps you check if you’re eating enough calories.
8. Food temperature
If you lost your appetite because of the changes from the taste, eat cold food or a bit warm.
9. Metallic taste
If all the food you eat has a metallic taste to it, you might want to change your silverware into plastic or wooden cutlery.
10. Less Fibre
Fibre helps with making your food digest faster and keeps you from feeling full. Eating less fibre will help stimulate your appetite back.
11. Get plenty of rest
12. Trick your mind with plate sizes
Eat on a small plate/bowls to trick your mind into thinking you ate more food. When it comes to snacking – when snacks are served into bigger bowls or out of their package, you tend to eat more.
13. Your favourite food
Knowing you will be eating your favourite meal will most likely stimulate your appetite plus you’ll enjoy it more than eating a meal that’s not really appealing to you.
14. Stay hydrated
Make sure to drink enough water on a daily basis (typically 6-12 cups a day).
Let me know if this works for you and if you got tips to offer, write them down in the comments.