which is the number of calories you need to eat to stay the same weight

which is the number of calories you need to eat to stay the same weight

Having an idea of calorie consumption is important for your fitness goals. If you want to lose weight and your calorie maintenance, which is the number of calories you need to eat to stay the same weight, is 2,000 kcal, and you eat 6,000 kcal every day, you will probably not lose weight or body fat too quickly. On the other hand, if you are trying to build muscle and your maintenance is 2,000 kcal, you need to eat significantly more in order to build lean muscle. However, the amount is obviously dependent on the speed of your metabolism, current body fat levels, general lifestyle, amongst other factors.
  Fat has more calories per gram (9 kcal) than either carbs or protein (both 4 kcal). However, the reality is that 500 kcal from fat is absorbed much differently than 500 kcal from carbohydrates. Fat is more satiating, meaning it will leave you feeling fuller for longer, and including good quality fats that help stabilize blood sugar and hunger levels can be the key to losing body fat, building more muscle and giving you steady energy throughout the day.
  Eat fat, lose fat

  The take-home message is pretty simple. Eat real food. Our bodies and digestive systems are designed to eat food as near to its natural state as possible, and not the low-fat versions. Therefore, eat properly raised animals, minimally processed animal products and wild fish, and as long as you have calculated the amount of calories you are eating, don’t fear the fat that comes with them.
  Not all fat is created equal

  One of the biggest misconceptions that I fell victim to in my early twenties was that, ‘Eating fat will make you fat’. I think a more accurate rephrasing would be, ‘Certain fat will make you fat’. The three main types of fat that are important to understand are omega 6, omega 3 and trans fatty acids.
  Omega 3 and omega 6

  Both essential fatty acids (EFA), omega 3 and omega 6 are considered vital and beneficial. However, omega 3 EFA is normally considered slightly more important, as the modern western diet is likely to be more deficient in omega 3 than omega 6. This is because the king of the omega 3 family, alpha-linolenic acid (ALA), and his metabolically active prince and princess, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are more unsaturated and prone to damage in cooking and food processing. In other sections of the book, I’ve spoken how food processing removes a lot of nutrients from food, and omega 3 is a primary example.
  Why do I need omega 3?

  Omega 3 is actively involved in critical biological functions such as improving cognitive abilities, helping you retain information better, helping you perform complicated tasks more effectively, alleviating pain and inflammation, and improving insulin sensitivity.
  If you find that you have brain fog, pain from inflammation or have body fat to lose, it might be worth increasing your omega 3 intake.
  The best sources of omega 3

  The best seed oils for omega 3 are flax (also known as linseed), hemp and pumpkin. For example, one of my favourite health shakes includes a mixture of rice or whey protein, flaxseed oil, hempseeds and pumpkin seeds.
  If you eat carnivorous fish such as mackerel, herring, tuna and salmon, or their oils, you can bypass the conversion stage of alpha linoleic acid and go straight to EPA and DHA. This is why fish-eating cultures (the Japanese culture for example) have three times the omega 3 than their western counterparts. Vegans who eat more seeds tend to have much higher levels of omega 3 as well.
  What are the best sources of fat?

  Oily fish (salmon, mackerel)
  Nuts (almonds, walnuts, cashews)
  Seeds (pumpkin, linseed, chia)
  Oils (flaxseed, hemp)
  Avoid this type of fat or you will get fat

  Trans-fatty acids or ‘trans fats’ definition:
  ‘An unsaturated fatty acid of a type occurring in
margarines and manufactured cooking oils as a result
of the hydrogenations process. Consumption
of such acids is thought to increase the risk
of atherosclerosis (a disease of the arteries).’