How to eat more calories if not hungry? A practical guide

According to the Mayo Clinic, gaining weight healthfully is just as important as losing it for those underweight or with low appetite. Learning how to eat more calories if not hungry can be a significant challenge, but focusing on small, frequent, and nutrient-dense meals can make a substantial difference.

Quick Summary

This guide provides practical strategies for increasing calorie intake when appetite is low. It details methods like prioritizing energy-dense foods, consuming liquid calories, and fortifying meals to boost nutrition without feeling overwhelmed.

Key Points

• Increase Meal Frequency: Eat 5-6 smaller meals or snacks throughout the day instead of three large ones to avoid feeling overwhelmed.

• Prioritize High-Calorie Foods: Choose nutrient-dense options rich in healthy fats and proteins, such as nuts, avocados, and full-fat dairy, to maximize calories per bite.

• Embrace Liquid Calories: Use smoothies, fortified milk, and creamy soups as easy-to-consume, high-calorie alternatives to solid food.

• Fortify Your Meals: Boost the caloric content of your favorite dishes by adding extra butter, cheese, or milk powder.

• Time Your Fluids: Drink liquids between meals rather than with them to prevent feeling full too quickly.

• Make Eating Enjoyable: Enhance your eating experience by setting a pleasant atmosphere or dining with company to encourage higher intake.

Overcoming the Challenge of a Poor Appetite

Lack of appetite can stem from various factors, including illness, stress, certain medications, or recovery from surgery. When your body's natural hunger signals are suppressed, it becomes crucial to employ conscious strategies to ensure you meet your caloric needs. Instead of relying on traditional hunger cues, you must approach eating with a structured and deliberate plan. The key is to maximize the energy and protein in every bite and sip you consume.

Why a Low Appetite Happens

Your body's appetite is controlled by a complex system of hormones and neurological signals. Illness, for example, triggers inflammatory responses that can interfere with these signals, often causing a feeling of fullness after just a few bites. Similarly, stress can release hormones like cortisol that affect digestion and appetite. In these situations, the goal is not to force yourself to eat large quantities, but to make every intake of food and drink count.

Prioritizing Nutrient-Dense, High-Calorie Foods

When appetite is low, focusing on foods that offer the most nutritional value and calories per volume is essential. This means swapping low-calorie, high-fiber options for energy-dense alternatives that don't fill you up too quickly.

• Healthy Fats: Add extra virgin olive oil, avocado, nuts, and seeds to your meals and snacks. These are packed with calories and beneficial nutrients. For instance, half an avocado can add over 100 calories.
• Proteins: Choose quality protein sources like eggs, full-fat dairy, and nuts. Protein is vital for muscle growth and repair. Adding whey protein powder to shakes is an excellent way to boost intake.
• Complex Carbohydrates: Incorporate starchy carbs like potatoes, sweet potatoes, and oats. Cook oats with whole milk instead of water for an easy calorie boost.

Increase Meal Frequency with Smaller Portions

One of the most effective strategies for managing a small appetite is to break up your daily intake into multiple, smaller meals and snacks. Instead of feeling intimidated by three large plates of food, you can aim for five or six smaller, more manageable eating opportunities throughout the day. This keeps your stomach from feeling overly full and ensures a steady supply of energy. Consider eating something small every two to three hours.

Optimize Liquid Calories

When solid food is unappealing or difficult to stomach, nutrient-rich, high-calorie drinks are your best friend. They can provide a significant number of calories without the same feeling of fullness as solid food.

• Smoothies and Shakes: Blend full-fat Greek yogurt, whole milk, nut butter, protein powder, and fruits like bananas or berries. This creates a high-calorie, nutrient-packed drink. For example, a shake with a banana, peanut butter, whole milk, and protein powder can easily exceed 500 calories.
• Fortified Milk: Add 4 heaped tablespoons of skimmed milk powder to one pint of whole milk to create a calorie-dense fortified milk base for drinks and cereals.
• Creamy Soups: Use creamy, puréed soups and add extra cream or milk powder for a caloric punch. Avoid watery broths.

Fortify Your Favorite Foods

Even the simplest foods can be turned into a high-calorie meal with a few additions. The goal is to add energy-dense ingredients without drastically changing the texture or volume.

• Use Extra Fats: Add generous amounts of butter, mayonnaise, or oil to vegetables, mashed potatoes, and rice.
• Add Cheese: Grate cheese over eggs, pasta, and vegetables.
• Sweet Toppings: Use honey, jam, or nut butter on toast, pancakes, and oatmeal.

Mindful Eating and Timing

Your eating environment and habits play a significant role. Making meals more enjoyable can encourage higher intake.

• Set the Scene: Eat in a pleasant, relaxed environment. Eating with family or friends can make the experience less of a chore.
• Watch Your Drinks: Avoid filling up on water or other low-calorie beverages right before or during your meal. Drink fluids between meals instead.
• Gentle Exercise: A short, gentle walk before a meal can help stimulate your appetite.

Sample High-Calorie Meal Ideas

• Breakfast: Porridge made with fortified milk, topped with nuts, seeds, and honey. Scrambled eggs with cheese and a side of avocado toast.
• Lunch: A hearty soup, fortified with cream and served with buttered toast. A sandwich with full-fat mayonnaise, cheese, and your choice of protein.
• Snack: Trail mix with nuts, dried fruit, and dark chocolate. Full-fat Greek yogurt with granola and honey.
• Dinner: Macaroni and cheese with extra cheese and bacon bits. Shepard's pie with plenty of butter in the mash.

Liquid Calories vs. Solid Food for Calorie Boosting

Feature	High-Calorie Liquid (Smoothies, Shakes)	Fortified Solid Food (Meals, Snacks)
Ease of Consumption	Very easy to sip and digest, especially with low appetite or nausea.	Requires more effort to chew and swallow, which can feel overwhelming.
Satiety	Less filling per calorie, allowing for higher intake without feeling bloated.	Often more satiating, leading to a quicker feeling of fullness.
Calorie Density	Highly concentrated calories can be achieved by adding powders, but volume can still be high.	Can be boosted with fats and proteins to increase density, but limited by stomach capacity.
Convenience	Excellent for on-the-go or quick consumption. Can be pre-made.	May require more preparation and effort, especially if cooking from scratch.
Nutrient Variety	Can be tailored to include a wide range of nutrients by adding different ingredients.	Generally easier to get a broader spectrum of nutrients from whole foods.

Conclusion

Increasing your calorie intake when you have a low appetite requires a strategic and consistent approach. Instead of forcing yourself to consume large, unappealing meals, focus on smaller, more frequent portions of nutrient-dense foods. Liquid calories from smoothies and shakes offer an effective way to boost intake without the discomfort of a full stomach. Fortifying existing meals with extra fats and proteins is another simple yet powerful technique. Always remember that gradual, consistent effort is more effective than short, unsustainable bursts. If your low appetite persists or is accompanied by unexplained weight loss, it's crucial to consult a healthcare professional to rule out underlying medical issues. For more healthy eating tips, consult reliable sources like the NHS website: https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/.

Frequently Asked Questions

What are some easy, high-calorie snacks for someone with a low appetite?

Easy high-calorie snacks include a handful of nuts or dried fruit, a slice of toast with peanut butter, a pot of full-fat yogurt, or a piece of dark chocolate.

How can I make my drinks more calorie-dense?

To increase calories in drinks, use whole milk instead of low-fat versions, add a scoop of protein powder, mix in nut butter, or blend with nutrient-dense ingredients like avocado and banana.

Is it better to eat small meals frequently or fewer large meals?

For someone with a low appetite, eating smaller, more frequent meals (e.g., 5-6 times a day) is often better. This prevents the stomach from feeling overly full and helps maintain a steady energy supply.

How can I improve my appetite naturally?

To stimulate appetite, try a short, gentle walk before a meal, make food more appealing with herbs and spices, or eat in a comfortable, relaxed environment.

What foods should I avoid if I'm not feeling hungry?

Avoid high-fiber foods that fill you up quickly without many calories, as well as greasy, spicy, or strong-smelling foods, which can worsen nausea.

What is 'fortifying' food and how does it help?

Fortifying food means adding extra calories and protein to dishes without increasing the portion size significantly. Examples include adding skimmed milk powder to sauces or melting cheese on vegetables.

When should I see a doctor for low appetite?

If your low appetite persists for more than a few weeks, or if you are experiencing unintended weight loss, it's important to consult a healthcare professional to rule out underlying medical conditions.