Oman today_ Loss of appetite can have various causes, ranging from anxiety and depression to nutritional deficiencies. People who have little desire to eat due to stress or depression can improve their condition by consulting a psychologist, avoiding stressful environments, and maintaining a sense of calm. At the same time, those who experience low appetite physically should first check for nutritional deficiencies. Deficiencies in B vitamins, iron, and zinc can reduce appetite. In cases of iron-deficiency anemia, taking iron supplements without medical supervision is not recommended, as excessive iron intake can increase the risk of heart disease and cancer. However, taking a daily multivitamin after breakfast usually helps stimulate appetite.
To compensate for loss of appetite and gain weight, it is best to choose high-calorie, nutrient-dense foods. Many underweight individuals cannot tolerate large amounts of food in one meal, so it is better to select foods that are small in volume but high in calories and nutrients. Legumes, nuts, dairy products, meat, seafood, and olive oil are among the best options.
In addition to selecting appropriate foods, increasing the number of meals can also be effective. If you cannot consume a full portion at once, you can divide the necessary calories into several small meals throughout the day. Do not skip any main meals, and if possible, slightly increase the portion size of each meal.
Using safe and healthy supplements can also help with weight gain. Products such as Ensure, Lady Meal, and Gain Up can be mixed with a glass of full-fat milk and consumed as a snack, but they should not replace main meals. For children, a similar supplement called Pediasure is used. These products provide more energy in smaller volumes, and a single serving with full-fat milk can provide approximately 500 kcal. Before using any dietary supplement, it is essential to consult a nutritionist, as some products may contain harmful substances like cortisone, which can cause temporary weight gain but also side effects such as high blood pressure, osteoporosis, and increased blood lipids.
Along with increasing calorie intake, do not forget to include macronutrients in your diet. Starchy foods such as rice, pasta, potatoes, and sweet corn are energy-dense and should be included in at least one meal. For example, 100 grams of rice provides around 380 kcal, while the same amount of raw vegetables provides only 25 kcal. Pasta is also a suitable option because it is easier to consume. To increase calorie intake, foods can be slightly enriched with healthy fats, such as olive oil or trans-fat-free margarine. Consuming sufficient protein from dairy, meat, legumes, and seafood is also essential.
Strength training and resistance exercises are also beneficial for weight gain. These exercises help increase muscle mass and optimize metabolism. For best results, it is recommended to have a meal after exercising so that the consumed calories contribute to muscle growth rather than fat, supporting a healthy and balanced weight gain process.