What will happen if you keep hungry all the time

Long term hunger can lead to health risks such as decreased basal metabolic rate, muscle loss, and weakened immunity. The effects of hunger mainly include impaired basal metabolism, muscle tissue breakdown, nutritional deficiency, endocrine disorders, and abnormal psychological behavior.

1. Impairment of basal metabolism:

Continuous hunger triggers the body's survival mechanism, and the basal metabolic rate can decrease by 20% -30%. When calorie intake is consistently insufficient, thyroid hormone T3 levels decrease, thermoregulatory function weakens, and the body actively reduces energy expenditure to maintain vital signs. This metabolic adaptation phenomenon will make subsequent weight loss more difficult, and weight rebound is highly likely to occur after returning to a normal diet.

2. Muscle tissue breakdown: In a state of hunger, the lower body will preferentially break down muscle protein for energy supply. Research shows that after complete fasting for 3 days, the daily muscle loss can reach 60-75 grams. Decreased muscle mass not only affects exercise ability, but also reduces insulin sensitivity and increases the risk of diabetes. Long term hunger may lead to sarcopenia, manifested as a "lean and fat" physique with slender limbs but accumulation of visceral fat.

3. Nutritional deficiencies:

Persistent hunger is inevitably accompanied by deficiencies in multiple nutrients. Iron deficiency can lead to anemia, resulting in symptoms of fatigue and dizziness; Vitamin B deficiency can cause angular inflammation and neuritis; Calcium and magnesium deficiency may cause muscle spasms. Severe protein energy malnutrition can lead to symptoms such as edema, dry hair, and skin lesions.

4. Endocrine disorders:

Hunger can significantly affect hormone secretion. Women may experience amenorrhea and ovulation disorders, while men's testosterone levels can decrease by more than 50%. A decrease in leptin levels enhances appetite, while an increase in cortisol leads to a distribution of fat towards the heart. hypothyroidism can also cause symptoms such as chills and constipation.

5. Psychological and behavioral abnormalities:

Long term hunger can lead to psychological problems such as decreased attention, irritability, and depression. Blocked synthesis of neurotransmitters in the brain and abnormal secretion of dopamine and serotonin may induce binge eating tendencies. Some people may develop a food compulsive mindset, manifested as excessive attention to dietary content, calorie counting, and other eating disorder behaviors.

Scientific weight loss recommendations: Control the daily calorie deficit at 300-500 calories and ensure protein intake of 1.2-1.6 grams per kilogram of body weight. Perform 2-3 resistance training sessions per week to maintain muscle mass, and supplement with multivitamins and omega-3 fatty acids. Adopting a high fiber and high protein diet structure to prolong satiety, such as choosing oats with eggs for breakfast, using mixed grain rice with steamed fish for lunch, and eating tofu and vegetable soup for dinner. Maintaining 7-8 hours of sleep can help regulate hunger hormone levels and avoid nighttime eating desires. If severe symptoms such as dizziness and amenorrhea occur, timely medical attention should be sought for nutritional assessment and metabolic examination.