Diet Digest: appetite

How to Increase Appetite Naturally: 5 Best Ways

Although overeating is a major problem in this country, undereating is a problem for many individuals who want to gain strength and muscle mass. Often it’s not their intent to eat light, but they simply do not have an appetite. And without enough calories, they will not be able to train as hard as they can and then recover adequately. Here we describe how to increase appetite.

Of course, if you go on the Internet and consult Mr. Google, you can find many funky solutions – such as getting a prescription for the drug Periactin and smoking cannabis, or better yet, getting a prescription for cannabis. While it’s true that smoking cannabis does cause the “munchies", it does so at the cost of cutting down motivation and lowering testosterone for extended periods of time. And yes, the drug Periactin does increase appetite, but it can make you drowsy, therefore reducing your training drive – oh, and there are a few other possible side effects, including fever, seizures and hallucinations.

How to Increase Appetite Naturally: 5 Best Ways

Are there safer and more effective alternatives to improving your appetite, ones that don’t involve controlled substances? There certainly are. Here I present five for your consideration, along with several links to sites that have additional information on resolving this serious issue.

1. Verify your zinc status.

Zinc deficiency is one of the most common and most serious mineral deficiencies. Whenever I test my clients for the first time, I’ve found that roughly 98 percent are zinc deficient. It’s so common that it’s probably safe for any trainer to assume that all their clients are zinc deficient until they can prove otherwise. And this is not good.
Besides compromising your testosterone levels and increasing aromatization of your testosterone to estrogen, low levels of zinc are associated with poor appetite levels. One reason for this is that you need zinc to make HCl, the primary substance that regulates digestion of proteins. Another reason is that zinc affects how your food tastes, therefore affecting your appetite. A BioSignature practitioner can work with you in using the Zinc Tester to give you an idea of your zinc status.

To verify your zinc status most accurately, ask your physician to measure your red blood cell (RBC) zinc, NOT serum zinc levels. Strength and power athletes train most efficiently at RBC zinc levels of 1,400 to 1,500 ug/dL. By getting the proper amount of zinc, not only will you boost your appetite, your testosterone, immune system and tendon strength will soar. If you score low, take 2 Über Zinc twice a day for 12 weeks, and then remeasure your RBC zinc to adjust your zinc intake properly.

2. Use injectable forms of folic acid and B12.

Those two forms of B vitamins are critical in stimulating the appetite, and the most effective way to achieve optimal levels is through injection. Your physician can prescribe the injectable forms for you; 1 cc of each, twice a week, usually does the trick. Undiagnosed low stomach acid is linked to various neurological disorders such as dementia and Alzheimer’s because those ailments are linked to folic acid and B12 status (i.e. no stomach acid, no folic acid and B12 absorption). Which brings us to tip number three.

3. Restore your HCl levels.

Hydrochloric acid (HCl) is a stomach acid that helps to break down food into useable nutrients and kills pathogenic bacteria that enter the body through food. The increased acid levels in the stomach will improve the absorption of protein, calcium, vitamin B, magnesium, zinc, iron, and other basic nutrients. Having low levels of HCl decreases your appetite for protein.

4. Start the day with lime juice diluted in water.

This is an inexpensive trick that works well. Foods can be classified as being alkalizing or acidifying, as determined by what’s known as a pH scale. The pH scale is measured from 0 to 14, with 0 to 7 considered acidic and 7.1 to 14 considered alkaline. Adding lime juice to water creates a slightly acidic solution that will stimulate your HCl production. The paradoxical part is that the solution helps to alkalize you, which is anabolic in itself, as an alkaline state negates the catabolic effects of cortisol.

5. Salt your food properly.

Functional medicine tests show, over and over, that high-protein consumers are in fact sodium deficient. But it has to be the right kind of sodium. Salt your meat and fish dishes liberally.

In addition, the following can also contribute to a loss of appetite:

Medications

Some antibiotics affect the taste buds. They can also slow the movement of food through the intestines. This prolongs the feeling of fullness after a meal.
Chemotherapy drugs may affect the taste of certain foods or cause nausea or a loss of appetite.
Pain relievers and anti-arthritis medications can irritate the stomach. This can cause nausea and a distaste for food.
Some heart medications and diuretics can also dampen the desire to eat.
Never stop taking any medication without first talking to your doctor.

Poor nutrition

Overall nutrient deficiencies can take a toll on an otherwise healthy appetite.
Older people in particular may suffer from a low intake of zinc. A zinc deficiency can deaden taste buds.

Illness

You may feel less like eating if you have certain lung problems, congestive heart failure or cancer. Being in a lot of pain from arthritis can affect your appetite, too.
Depression and loneliness can rob some people of their desire to eat.

If you apply these tips, your lack of appetite will cease to hamper your gains. In the comments section below you can describe what has worked for you in the past to increase your appetite.

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Symptoms

A good appetite, neither overbearing nor meager, is a sign of health. Nevertheless, poor appetite is not necessarily cause for concern, since even the slightest physical and emotional problems can affect appetite. Other symptoms are bloating, indigestion, constipation, nausea or pain. However, when appetite loss continues, or is accompanied by weight loss, the cause should be investigated further to rule out more serious illnesses.

Causes

Poor appetite has a multitude of causes, but the most likely cause lies in the digestive tract and nearby organs. Almost every stomach and intestinal problem will disturb appetite, including constipation, diarrhea, indigestion and ulcers. Disorders of the gall-bladder, pancreas and liver can be a source of slow digestion from a lack of enzymes, and this in turn can cause appetite loss.

Strong emotions such as grief, depression and stress or anxiety affect appetite. Even the mildest emotional distress can cause stomach upset and tame a hearty appetite in a susceptible person.

Bad eating habits also contribute. Common problems are snacking on sweets and soft drinks between meals, and eating large, heavy meals containing saturated fats. Deep-fried food is particularly hard to digest. In contrast, small meals rich in vegetables and fruit are easy to digest and taste good. Appealing taste is vital for a hearty appetite; for those who suffer from an inability to taste and smell properly, such as the elderly and the chronically ill, extra seasoning may be necessary. Many types of medications cause nausea, constipation and other stomach problems, and insufficient nutrients and alcoholism are other problems that affect appetite.

Appetite loss often serves a purpose. During a feverish infection, the body places all its energy into its defense mechanisms and food is irrelevant. In the case of digestive trouble, rest from food allows healing to occur more easily.

Nutrition

Eat small, frequent meals rather than one or two heavy meals, to encourage appetite and promote digestion. It is important that food has an appealing appearance and aroma, and that meals be taken in a relaxed and pleasant environment. Tangy, colorful fruits such as apricots, peaches or red currants stimulate the appetite. Fresh blueberries with milk are wonderfully refreshing and revitalizing, and are tolerated by even the weakest stomach. Lemon juice with water is a very refreshing and appetite-stimulating drink. Lemons and other fruit are an excellent source of vitamin C. Vitamin C deficiency can cause loss of appetite. Pineapple juice is also a good choice of drink to precede a meal. In addition to stimulating the appetite and providing vitamin C, pineapple contains an enzyme which facilitates digestion by breaking down proteins similarly to stomach acids. The herbs fennel and dill are known for their positive effect on appetite and should be used liberally in seasoning dishes. Leeks contain an oil which includes sulphur and allyl sulfide and has a mildly stimulating effect on the appetite and the digestive organs.

To promote weight gain and regeneration of the body, snacks between meals should provide proteins, the essential fatty acids omega-6 linoleic acid and omega-3 alpha-linolenic acid. Some examples are avocados, banana custard pudding, buttermilk, quark, nuts and nut butters, tuna and chicken. Lactic acid fermented foods such as natural, unsweetened yogurt or kefir are also very beneficial to digestion and optimal absorption of nutrients because they create a healthy bacterial environment in the intestines.

Whole oats are very rich in proteins, unsaturated fatty acids, complex carbohydrates and cellulose, which stimulates intestinal activity. A Swiss-style muesli of rolled oats, grated nuts, yogurt and apricots or peaches is an excellent starter in the morning or pick-me-up during the day.

Nutritional yeast is excellent for building strength and energy. Yeast, especially kefir-based yeast, is rich in B vitamins, which also serve to improve appetite.

Nutritional Supplements

When combating appetite loss over long periods, the body must keep up its strength and weight. A vitamin B complex can be taken instead of, or in conjunction with, the yeast. Many green foods, especially alfalfa, are highly nourishing and stimulate appetite. Alfalfa is available in capsules and powders, but sprouted alfalfa is best fresh in a salad.

A nutritional deficiency in vitamins A, C or E can also cause poor appetite and a troubled digestion. The elderly are most vulnerable to nutritional deficiencies, especially if fruits and vegetables are not adequate in the diet. If zinc is lacking, smell and taste will be affected. Medications including the contraceptive pill cause zinc and folic acid deficiencies. If appetite loss is due to depression, indigestion or nausea, refer to those sections.

Daily Dosage, with Meals:

Vitamin B complex, 50 mg one to three times daily
Alfalfa, 2-4 mg of the capsules or 1 tbsp. of powder, three times daily
Vitamin C, with bioflavonoids, 1,000 mg three times daily
Zinc, 20 mg, with 3 mg copper, three times daily until appetite returns, then reduce intake to 20 mg once daily
Vitamin A, 25,000 IU (avoid during pregnancy)
Vitamin E, with mixed tocopherols, 400-800 IU

Herbal Remedies

For a chronically depressed appetite, bitter herb juices, taken half an hour before meals, are excellent for stimulating the appetite. Any of the recommended herbs can be taken as teas or diluted tinctures, depending on personal preference and availability. However, juices are milder than tinctures and are gentle on the stomach and intestines. Especially for an undernourished person, the freshly pressed juices provide the vitamins and minerals needed.

Take 1 tbsp. of dandelion, wormwood, hyssop or yarrow juice in water fifteen minutes before meals.
Swedish bitters are an old proven combination of bitter herbs that stimulate bile flow and aid digestion. Take 1 tsp. before and after meals.
Green, leafy herbs, especially alfalfa, are highly nourishing and stimulate appetite. Take 1 tbsp. fresh juice before breakfast and lunch.
If appetite loss is emotional or stress-related, sip fennel, camomile, fenugreek, lemon balm or peppermint tea throughout the day. These herbs, taken alone or combined, have a soothing effect on the stomach. Use 1 tsp. of herbs per cup of boiling water.

Homeopathy

Be sure to look at the underlying cause of this problem. Many homeopathic remedies exist for appetite loss, but if the symptoms fit one of the remedies recommended below, use the 6c strength. Take two pills under the tongue three times daily until the appetite improves or for up to ten days.

Nux vomica is useful when a poor appetite is due to an overindulgence in food, coffee, cigarettes and/or alcohol. The person generally feels terrible in the morning and may be nauseous and irritable.
Ignatia remedies an aversion to food, related to grief.

Tissue Salts

Take 4 tablets four times daily under the tongue.

Calc phos is particularly useful if digestion is slowed, especially when a little food causes gas pain. Children who fail to grow well and are easily exhausted and jittery will benefit.
Nat phos is needed for overacidity and sourness.
Nat sulph will assist when the cause lies in the overproduction of bile, noticeable by a bitter taste in the mouth.
Kali phos is helpful if there is nervous weakness and an empty feeling in the abdomen.

External/Physical Therapies

Dry skin-brushing the stomach area is simple and beneficial. Histamine is produced in the skin, which stimulates the stomach juices and digestive acids.
Warm, moist compresses and Kneipp water therapy on the stomach and liver area are very helpful.
Vigorous exercise like walking, swimming and biking can stimulate the appetite.
If appetite loss is due to an emotional problem, a temporary change of environment or location is advisable.

Other Suggestions

In the case of an acute illness, it is important not to put too much emphasis on food by forcing the person to eat, as this temporary state often rectifies itself within a few days. If appetite loss is a long-standing problem however, there are a few simple measures that go a long way. The importance of how food looks, smells and tastes cannot be overemphasized. Remember that large portions can make eating frustrating for someone who is not hungry. Preparing small, nutritious meals more often, and providing an environment that is enjoyable to eat in–not in front of the television–can make a difference. Sugary snacks, coffee and cigarettes should be avoided as much as possible, since they all suppress appetite.
Drinking during a meal can hinder digestion as well as appetite. Wait until some time after the meal.
Pay attention to the simple habits of overall health, such as exercise, fresh air and a happy outlook, since these also have an affect on appetite.
Sometimes a longer fasting period can regulate the metabolism and normalize body functions, to stimulate the appetite and regenerate the taste buds.
Shift workers who live against the biological rhythm of day and night/light and dark often have a problem with appetite.