文章探讨了饥饿感并非单一体验，而是包含饥饿痛感、食欲、饱腹感和情绪影响等多个维度。作者通过自身经历和案例，阐述了这些维度之间的相互关联和可能存在的冲突，例如“饿怒”（hangry）现象可能源于忽略了饥饿的其他信号；低热量密度食物可能导致饱腹感与食欲并存；高强度运动时身体可能只想要糖分而无饥饿感。理解这些饥饿的不同表现形式，有助于更清晰地进行关于饮食和健康的讨论，并可能解释某些减肥药物的效果。文章旨在提供一个更全面的框架来理解和描述饥饿，以促进更有效的沟通。

🍽️ **饥饿的多元维度**：饥饿感并非单一的生理信号，而是由饥饿痛感（胃部不适）、食欲（进食的欲望）、饱腹感（胃部充实感）以及情绪影响（如易怒、注意力不集中）等多个维度构成。这些维度虽然常相关，但并不总是同步出现，有时甚至会相互矛盾。

😠 **“饿怒”现象的解析**：文章提出，“饿怒”（hangry）可能是一种在饥饿时，个体未能感知到饥饿痛感和进食欲望，而主要体验到负面情绪（如愤怒）的现象。这暗示了饥饿的其他生理信号可能被忽略，导致情绪反应成为主导。

🍎 **食物密度与饥饿感**：低热量密度食物（如米饭、水果）可能在引起饱腹感的同时，仍保留食欲，甚至出现不适的饱腹感，但可能不伴随典型的饥饿痛感。相反，一些高饱和度的食物（如奶油）可能提供强烈的饱腹感，却不带来“胀”的感觉，这种体验与传统的饱腹感认知有所不同。

💪 **运动与特殊饥饿信号**：在高强度运动过程中，身体可能优先需要能量补充（如糖分），此时可能不出现饥饿痛感或食欲，而是感到疲劳并渴望水分和糖分。运动结束后，饥饿感和食欲才可能随之而来。

🌙 **睡眠与夜间饥饿**：为了改善睡眠，一些人会选择在睡前停止进食。这种情况下，即使出现轻微的饥饿痛感，也可能不伴随强烈的食欲，容易被忽略。然而，此时若少量进食，反而可能加剧食欲，而非单纯缓解饥饿感。

Published on August 14, 2025 7:03 PM GMT

exfatloss recently wrote about the difference between being satiated and being full, and not experiencing satiety until their 30's. Thinking about this made me realize that there's several more axes of hunger, and some interesting edge cases.

These hunger feelings are correlated, but don't always occur together, and sometimes they even point in opposite directions. Having shared terminology to discuss this might help prevent people talking past each other when discussing hunger.

The Axes

Hunger Pangs

There's a physical feeling of pain near my stomach that occurs when I'm hungry. This usually comes on at my normal meal times and sometimes goes away on its own, even if I don't eat.

Appetite

There's a feeling of needing to eat. I think the opposite of this is what exfatloss calls satiety. I associate this with binge eating and Pringles.

Fullness

Fullness is what it sounds like—sometimes it feels like my stomach is physically full. Weirdly, this one is backwards from the others, and fullness or bloating feels bad, although it can 'take the edge off' if I have other hunger feelings.

Emotional Impact

I'm not sure if it makes sense to call this one axis or many, but when hungry I can experience things like:

Shorter temper ("Hangry")Inability to focusDifficulty with motivation^[1]

Weird edge cases

The "standard" form of hungry is that your stomach is empty, you experience hunger pangs, you feel a need to eat, and you feel tired and angry. The more interesting cases (to me) are when these signals don't match, or where they point in different directions.

Hanger

Let's go right back to being hangry. The prototypical example is someone who's unreasonably angry, and then they notice that they need to eat something because they're actually hungry.

The weird thing here is, how would you not notice the hunger pangs and desire to eat? I propose that many hangry people are not experiencing the other aspects of hunger.

Rice Diet Fullness and Heavy Cream Emptiness

When eating low-calorie-density foods like rice, potatoes and fruit, it's common to feel uncomfortably full while still having an appetite and wanting to eat more. In my experience, I don't experience hunger pangs in this situation. I'm not sure how it impacts emotional state.

On the other side, exfatloss describes their heavy cream diet as extremely satiating but not filling.

Hard Exercise

When doing hard exercise, my body wants sugar, and consuming it improves my motivation. The weird thing is that I don't get hunger pangs or an appetite. I mostly just want water and find that I feel better if I put sugar in that water.

Around an hour after I stop exercising, I experience a strong appetite and sometimes hunger pangs.

Going to Sleep Hungry

I'm not sure how common of an experience this is, but I try to stop eating by 5 pm because I sleep better. Most days, I don't experience any discomfort from this, but sometimes I do experience mild hunger pangs. The weird thing is that I don't feel much of an appetite (it's easy to just ignore the hunger pangs). I don't think this affects my emotional state.

Strangely, if I start eating at this point ("just a snack"), this very rapidly causes the mild hunger pangs to go away, but replaces them with a much stronger appetite.

Putting It All Together

I'm not sure if this is all of the axes (or if my experiences with them are universal), but hopefully this is helpful. I think when discussing diets and hunger, keeping in mind which type of hunger (or tabooing the word "hunger") might make the conversations more productive.

1. ^{^}

   Is this why semaglutide gives people more willpower? They're just not hungry constantly?

Discuss