Top 10 Foods Best for Weight Loss and Muscle Building

People exercising
Top 10 Foods Best for weight loss and muscle building

Top 10 Foods Best for weight loss and muscle building

In the quest to build muscles and get lean, both physical activity and nutrition play equally important roles. The body needs to go through excursions in the gym, lift weights, and sweat to witness results. However, if you do this one part thoroughly and do not back it up with a good diet at regular intervals throughout the day, your gains might suffer.

It is generally a perception amongst people that protein is the essential nutrient for muscle building and weight loss. It is true. However, the idea of the consumption of a balanced diet is highly effective. Every nutrient plays its part in helping you achieve your goal. Fats and carbohydrates, for instance, provide energy to the body. Let us read ahead to find out about foods that will help you in this path immensely.

Nutritious foods
Every nutrient plays its part in helping you achieve your goal.


Eggs are rich sources of good-quality protein, healthy fats, vitamin B, choline, lutein, and zeaxanthin. One egg contains approximately 6 grams of proteins and 5 grams of healthy fats. Proteins consist of amino acids, which make eggs contain abundant amino acids leucine. This nutrient spurs the growth of muscles. The presence of nutrients like vitamin B provides energy to the body. Eggs also provide zinc and selenium to the body, thereby inducing the production of testosterone.

Cottage Cheese

It is a delight for vegetarians who are looking to gain lean muscles. About one cup of cottage cheese packs approximately 30 grams of proteins, which provides the necessary amino acids to the body. This food comes in a variety of forms, wherein the content of fats might differ. A high-fat variant is a suitable option for those who are looking to gain healthy weight. Thus, you can pick and choose according to your interests.


Being another plant-based food, it is one of the healthiest snacks you can gorge on. According to Fox News, ¼ of a cup of almonds provides your body with approx. 8 grams of protein. It also contains healthy fats that further facilitate the body to gain muscles, which is that of monounsaturated fatty acids. Another nutrient that almonds provide is magnesium. It is a mineral that helps the body in attaining protein synthesis and energy metabolism, thereby helping in gaining strength.  
Lifting weights
Gain muscles and lose fat at the same time.


One of the most nutritious foods, salmon is known to be highly helpful in gaining muscles and losing fat at the same time. It is a high source of proteins, omega-3 fatty acids, and vitamin B. While proteins play their role in packing muscle fibers, omega 3 fatty acids provide an impetus to the muscles for the maximization of gains. Apart from these, it is also a source of unsaturated fatty acids and vitamin D.


It is not as common an appearance in the list of muscle-packing foods. However, oysters make up for an important part of the diet for bodybuilders and athletes. Just about 100 grams of oysters provide your body with 20 grams of proteins. It is also a rich source of zinc, which helps boost the release of testosterone in the body.

Greek Yogurt

Greek yogurt contains a mixture of both whey protein that digests fast, and casein protein, which takes more time to digest. As per research, the consumption of slow-digesting and fast-digesting variants of proteins facilitates building lean mass. The reason it is one of the healthiest food for the body is that it contains almost double the amount of protein as regular yogurt.

Chicken breast

Not only does chicken breast contains high-quality protein, but also provides vitamin B6 to the body. A study suggests that chicken breast can help facilitate the loss of fat on consumption, besides helping in picking the muscles. You can add ingredients to it to make it delicious, such as chilis, capsicum, onions, tomatoes, and garlic.
Nutritious foods to eat
You can add ingredients to it to make it delicious


There are a variety of seeds you can buy from the market. Those such as kidney beans and black beans contain approximately 15 grams of proteins in a cup full of them. It shows the magnitude of their muscle-building ability. They are also a source of dietary fiber, vitamin B, phosphorus, iron, and magnesium.


It is one of those foods that fuel the body with the necessary dosage of carbohydrates. It also contains protein, fiber, and healthy amounts of magnesium and phosphorus. Due to its nutritional density, it helps keep the body active and robust at the same time.


This food is a source of both proteins and carbohydrates, thus playing a dual role in the body. Hence, not only does it facilitate the production of lean mass, but it also provides the body with high amounts of energy. A study suggests that chickpeas are one of the healthiest plant-based foods gaining strength.
Weightlifters and bodybuilders can find solace in the consumption of Anavar, which are tablets that facilitate lean muscle growth, cutting, and athletic performance enhancement. It also helps spur metabolism, which enables the body to cut fat.

There are several foods available that play a vital role in supplying essential proteins to the body. However, in the process of finding foods to gain muscles, we should not neglect the foods that provide us with energy and strength. Hence, focus on including a diet packed with all the healthy nutrients for the best results and a healthy body.  

Author: Kimberly Clark is a writer for numerous health and fitness publications. She has been working with many challenged clients for some time now.   

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Inveigle magazine

Inveigle Magazine

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