Nutrition Guide: How do I train myself to eat more?

October 31, 2025 •

4 min read

According to a study on underweight individuals, a structured approach to increasing food intake can lead to healthy weight gain. For those facing challenges with a low appetite, learning how do I train myself to eat more? involves deliberate, long-term habit changes that prioritize nutrient-rich and calorie-dense foods.

Quick Summary

This guide offers practical strategies for increasing food intake and appetite. It covers approaches like eating frequent, smaller meals, incorporating calorie-dense foods, and timing fluid consumption to support healthy weight gain and nutritional goals.

Key Points

Frequency Over Volume: Eat five to six smaller, more frequent meals rather than struggling with three large ones to manage a small appetite.
Embrace Calorie-Dense Foods: Incorporate high-calorie, nutrient-dense foods like nuts, avocados, and healthy oils to maximize your caloric intake with less volume.
Use Liquid Calories Strategically: Drink homemade protein shakes, smoothies, or full-fat milk between meals to easily consume extra calories without feeling overly full.
Plan and Schedule Meals: Set a regular eating schedule to train your body's hunger cues, helping you remember to eat even when you don't feel hungry.
Minimize Fluids with Meals: Avoid drinking large amounts of water or other fluids during your meals, as this can fill your stomach and reduce your food intake.
Consult a Professional: If you have persistent low appetite or unexplained weight loss, seek advice from a doctor or registered dietitian to rule out underlying issues.

A low appetite can stem from a variety of factors, including a fast metabolism, stress, underlying medical conditions, or simply being unaccustomed to consuming larger quantities of food. Addressing this requires a systematic and patient approach, focusing on consistency and making intelligent food choices rather than forcing large, uncomfortable meals. By implementing a few key strategies, it is possible to retrain your body's hunger cues and increase your overall caloric intake in a healthy, sustainable way.

Rethinking Your Meal Structure

One of the most effective ways to increase your food consumption is to change the timing and size of your meals. Instead of aiming for three large, overwhelming meals, many find success by splitting their daily intake into smaller, more frequent eating sessions. This approach is less intimidating for a small appetite and allows for a steady supply of nutrients throughout the day.

Eat smaller, more frequent meals: Aim for five to six smaller meals or snacks spaced every 2-3 hours. This prevents the stomach from feeling overly full and helps maintain consistent energy levels.
Schedule your eating times: Set reminders or plan your meals and snacks in advance. This ensures you eat regularly, even if you don't feel strong hunger cues. Over time, your body will adapt to this schedule and begin signaling hunger more consistently.
Never skip breakfast: Starting the day with a hearty, calorie-dense breakfast can set a positive tone for your eating habits. It also provides a larger feeding window to consume more calories throughout the day.

Maximizing Calories in Every Bite

When a large volume of food is a deterrent, the solution lies in increasing the energy density of your meals and snacks. This means choosing foods that pack a high number of calories, healthy fats, and proteins into a smaller serving size.

Add healthy fats: Incorporate calorie-dense additions like olive oil, avocado oil, nuts, seeds, nut butters, and avocado slices into your dishes. For instance, a spoonful of peanut butter in your smoothie or a drizzle of olive oil on vegetables can significantly boost calories.
Fortify your food: Boost the caloric content of everyday items by adding things like cheese to eggs, skimmed milk powder to soups or mashed potatoes, and nuts or dried fruit to oatmeal.
Choose full-fat dairy: Opt for full-fat milk, Greek yogurt, and cheese over their low-fat or fat-free counterparts to easily add extra calories.
Rely on liquid calories: Smoothies, shakes, and milk are excellent ways to consume a high number of calories without feeling overly full. A blend of protein powder, nut butter, banana, and whole milk can be a highly effective, nutrient-rich meal replacement or supplement.

Optimizing Your Environment and Habits

Your eating environment and surrounding habits play a significant role in your ability to consume more food. Making conscious changes can lead to better outcomes.

Use larger plates: Research suggests that using larger plates can subconsciously encourage you to eat more. Smaller plates can make portions seem larger than they are, tricking your mind into feeling full faster.
Time your fluids: Avoid drinking large quantities of water or other beverages immediately before or during meals, as this can fill your stomach and reduce your appetite. Instead, drink liquids between meals to stay hydrated.
Exercise regularly: Engaging in regular physical activity, especially strength training, can increase your appetite and help direct the extra calories toward building muscle mass.
Create a pleasant eating atmosphere: Eating in a relaxed, distraction-free setting can help you focus on the food and enjoy it more. Eating with others can also encourage you to eat more than you would alone.

Comparison: Liquid vs. Solid Calories


Feature	Liquid Calories (e.g., Smoothies, Shakes)	Solid Calories (e.g., Nuts, Meats, Avocado)
Satiety Level	Lower; liquids pass through the stomach faster, leading to less fullness.	Higher; requires more chewing and digestion, promoting a greater feeling of satiety.
Nutrient Density	Can be very high, especially when made with ingredients like protein powder, nut butter, and fruit.	High; provides a wide range of essential vitamins, minerals, and fiber.
Ease of Consumption	Extremely easy to consume, even when appetite is low.	Can be challenging for those with small appetites or who tire of chewing.
Digestive Speed	Faster digestion; allows for more frequent consumption throughout the day.	Slower digestion; keeps you feeling full for longer.
Best For	Supplemental calories, pre- or post-workout nutrition, and overcoming meal fatigue.	Building foundational meals and providing sustained energy.

Potential Medical Considerations

While lifestyle changes can be highly effective, it is crucial to consult a healthcare professional if you have persistent issues with a low appetite, unexplained weight loss, or an underlying medical condition. A doctor or registered dietitian can help rule out any issues like functional dyspepsia or other medical concerns and develop a personalized, healthy plan.

Conclusion

Learning to eat more is a gradual process that requires consistency and strategy. By shifting from three large meals to smaller, more frequent portions, incorporating calorie-dense foods, and leveraging liquid calories, you can overcome a small appetite. Optimizing your eating environment, timing your fluid intake, and engaging in regular exercise also play crucial roles. Always consult with a healthcare provider to ensure your approach is safe and tailored to your individual needs, and remember that building new habits takes time and patience.

For more information on developing a healthy weight plan, consult trusted resources like the NHS, which offers valuable guidance on incorporating nutrient-dense foods and building a balanced diet.

Frequently Asked Questions

Begin by focusing on smaller, more frequent meals and snacks throughout the day, rather than forcing yourself to eat larger portions at once. Prioritize calorie-dense foods like nuts, avocados, and healthy oils that provide a lot of energy in a small volume.

Add calorie-dense ingredients to your existing meals. Suggestions include stirring nut butters into oatmeal, adding cheese to eggs or vegetables, using olive oil in cooking or on salads, and mixing dry milk powder into sauces and mashed potatoes.

Yes, liquid calories are an excellent way to increase your intake. Smoothies and shakes made with ingredients like protein powder, fruit, and nut butters are easy to consume and don't create the same feeling of fullness as solid food.

It's best to avoid drinking large amounts of fluid with your meals, as it can fill your stomach and prevent you from eating enough food. Instead, drink fluids like water, juice, or milkshakes between your meals.

Regular physical activity, particularly strength training, can increase your body's energy needs and, as a result, stimulate your appetite. Exercise also helps direct extra calories towards muscle growth instead of just fat stores.

Good options include a handful of nuts or dried fruit, a slice of whole-wheat toast with peanut butter, full-fat yogurt, cheese with crackers, or a protein bar.

You should consult a healthcare provider if your low appetite is persistent, if you are experiencing unexplained weight loss, or if you suspect an underlying medical issue may be the cause.