What would happen if I remained hungry all the time

Long term starvation may lead to decreased basal metabolism, muscle loss, malnutrition, and other issues. The harm of hunger to the body mainly includes impaired basal metabolism, breakdown of muscle tissue, decreased immunity, endocrine disorders, and abnormal psychological behavior.

1. Impairment of basal metabolism:

Continuous insufficient energy intake can trigger the body to enter "energy-saving mode", and the basal metabolic rate can decrease by 20% -30%. This metabolic adaptation will make subsequent weight loss increasingly difficult, and weight rebound is highly likely to occur after returning to a normal diet. Research has shown that individuals who maintain a continuous diet are more likely to develop metabolic syndrome than the general population.

2. Muscle tissue breakdown:

When liver glycogen is depleted, the body breaks down muscle proteins for energy. Daily muscle loss can reach 75-100 grams, accompanied by decreased muscle strength and skin relaxation. A decrease in muscle mass will further reduce calorie expenditure, forming a vicious cycle. Clinical data shows that strict eaters may lose 30% of their muscle mass within six months.

3. Reduced immunity:

Protein and micronutrient deficiencies can directly affect immune cell activity. Long term hungry individuals experience a 30% -50% decrease in lymphocyte count, a 2-3 fold delay in wound healing, and a significant increase in susceptibility to upper respiratory tract infections. Severe malnutrition may be accompanied by granulocyte deficiency syndrome.

4. Endocrine disorders:

Abnormal function of the hypothalamic pituitary axis can lead to amenorrhea in women and a decrease in testosterone in men. The level of thyroid hormone T3 decreases by 40% -60%, leading to symptoms of hypothyroidism such as fear of cold and constipation. Continuous increase of cortisol may induce insulin resistance and increase the risk of type 2 diabetes.

5. Psychological and behavioral abnormalities:

Lack of glucose supply in the brain can easily lead to anxiety and depression. About 60% of long-term dieters exhibit a tendency towards overeating, with some developing into anorexia nervosa. Cognitive function tests show that working memory ability decreases by 15% -20% and decision error rates increase when hungry.

It is recommended to control weight by adopting a balanced diet and moderate exercise. The daily calorie deficit should not exceed 500 calories, ensuring a protein intake of 1.2-1.6 grams per kilogram of body weight. Prioritize selecting compound carbohydrates with low glycemic index, such as oats, brown rice, and other coarse grains. Engaging in resistance training 3-4 times a week can help maintain muscle mass, while aerobic exercises such as brisk walking and swimming can achieve weight loss effects for 30-45 minutes each time. Seek medical attention promptly when experiencing symptoms of malnutrition such as dizziness, hair loss, and menstrual disorders.