A nutritionist’s protein-rich seeded loaf is a smart option for low appetite

Whether appetite has dipped with age, GLP-1 weight-loss medication or other drugs, this nutrient-dense loaf can help support your body

Low appetite is often underestimated, yet over time it can quietly affect health, leading to issues such as unintentional weight loss, loss of lean muscle, nutrient gaps and low energy.

The Low Appetite Cookbook: Over 100 nutrient-dense meals to make every bite count, by nutritionist Rob Hobson, is designed for people who are eating less than their bodies need because their hunger has faded.

“I wrote this book because traditional nutrition advice doesn’t work when appetite is small,” he tells Fit&Well. “Instead of focusing on bigger meals or rigid plans, the book shows how to eat smarter using smaller, nutrient-dense meals so every bite counts. It’s about nourishing the body properly, even when eating feels like a chore or hunger signals are unreliable.”

I spoke with Hobson to learn more about the causes and risks of low appetite, and he also shared a high-protein seeded bread recipe from the book.

What leads to low appetite?

Low appetite can stem from several overlapping factors, Hobson says, including medication — especially GLP-1 weight-loss drugs, which suppress hunger, slow digestion and make you feel full sooner. Illness, surgery, stress, depression, recovery and emotional strain can also reduce the desire to eat.

“Ageing plays a role because as we get older, appetite naturally declines due to hormonal changes, reduced taste and smell, slower digestion and lower activity levels,” Hobson says.

“Hormone shifts in midlife—especially around menopause—can also affect hunger and food tolerance. In some cases, nausea, digestive discomfort or food phobias make eating less appealing, even when the body needs fuel.

“What these situations all have in common is that the body’s nutritional needs don’t disappear just because appetite does, and that’s where problems can start.”

The dangers of not eating enough

Hobson says the effects of undereating usually build gradually rather than causing immediate trouble.

“One of the biggest risks is loss of muscle mass, especially in midlife and older age,” he says. “When energy and protein intake are too low, the body starts breaking down muscle to meet its needs, which reduces strength, slows metabolism and increases the risk of falls, injury and poor recovery.”

He says this is especially important for people living with obesity, who still need to manage nutrition carefully.

“If you are obese, the proportion of muscle lost during weight loss is not dramatically different from that seen with other low-calorie diets. But because weight loss can happen more quickly, the total amount of lean tissue lost can be greater if nutrition isn’t carefully managed,” he says.

“This is why adequate protein intake and regular strength training are so important when appetite is reduced, regardless of how weight loss is achieved.”

Undereating can also affect mental function. “People often experience fatigue, low mood, brain fog, poor concentration and reduced motivation,” Hobson says. “Nutrient shortfalls—especially iron, B vitamins, magnesium and vitamin D—can make these symptoms worse and affect immunity, meaning you get ill more often and recover more slowly. Bone health can also suffer, increasing fracture risk over time.”

Sustained low intake can even change a person’s relationship with food. “Chronic under-fuelling can disconnect people from food emotionally—eating becomes stressful, easy to forget or something to push through, rather than a source of nourishment or enjoyment.

Nordic Seed Loaf recipe

In this excerpt from The Low Appetite Cookbook, Hobson shares a recipe for Nordic seed loaf, which is packed with protein, fibre and healthy fats.

Ingredients

• 100g sunflower seeds
• 100g pumpkins seeds
• 50g flaxseeds (linseeds)
• 50g sesame seeds
• 50g chia seeds
• 100g rolled oats
• 50g hazelnuts or almonds, chopped
• 2tbsp psyllium husk
• 1tsp fine sea salt
• 350ml water
• 1tbsp maple syrup or honey
• 3tbsp extra virgin olive oil

Method

1. In a large bowl, combine the sunflower seeds, pumpkin seeds, flaxseeds, sesame seeds, chia seeds, chopped nuts, psyllium husk and salt.
2. In a jug, mix the water, maple syrup or honey and olive oil.
3. Pour the wet mixture into the dry ingredients and stir thoroughly until it forms a thick, oatmeal-like consistency.
4. Spoon into a lined 20 x 10cm loaf tin, pressing down firmly and smoothing the top.
5. Let the loaf rest for at least two hours at room temperature or overnight in the fridge to allow the chia and psyllium to absorb the liquid and bind the loaf.
6. Preheat the oven to 392℉/200℃/180℃ fan/gas 6.
7. Bake the loaf in the tin for 25 minutes.
8. Remove the loaf from the tin and return to the oven, placed directly on the oven rack. Bake for a further 20-25 minutes until firm and golden.
9. Cool completely on a wire rack before slicing. The loaf will firm up further as it cools.

This loaf will keep for five days in the refrigerator in an airtight container. Slice and freeze for up to two months. Defrost, or toast from frozen.