Best Food For Weight Loss and Building Muscle Par. 1

It's true.You really arewhat you eat. And that's why some days you and up feeling more like a cream-filled Twinkie than the lean cut of beef you aspire to.

But you probably already know that. That's why, like all of us, you're most likely tryinh to clean up your act and start eating healthy. But the truth is, that's just not enough. Because if you're gorging youself on apples, bananas, and salads made with iceberg lettuce, you may be eating healthy-but you're not eating smart.

In order to build the body you want (the thunderous arms and the rock-hard abs, the lightning-quick brain and the unquenchable libido) you need to make every bite of food you put in your mouth count. That means building your diet around the most potent, nutrient-dense, disease-fighting, muscle-growing foods around.

But how much of each you should eat on a weekly basis. So read on to see how you can make your diet more fit.

20.Turkey Breast

72 calories per 3-or serving

Eat 3 servings per week

Buy it skinless and you get seven grams of muscle-building protein per ounce. Turkey is high in B vitamin, zinc, and the cancer fighter selenium. "It's also got a tonof amino acids, and there are little or no saturated fats".

19.Olive Oil

119 calories per tbsp

Eat 2tbsp per day

Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. In addition to cooking with olive oil and using it as a dressing for your salad, you can get even more in your diet by mixing a tablespoon or two into your daily protein shake.

18.Quinoa

318 calories per half cup

Eat 2 -3 servings per week

Chances are you may not be familiar with this exotic whole grain grown in the Andes mountains. but you should be. It has a light, mid flavor - making it ideal for guys who hate other whole grains. Even better, it's higher in protein than any other grain around, and packs a hefty dose of heart-healthy unsaturated fats.

17.Black Beans

227 calories per cup

Eat 2 servings per week

Tiny as thay are, beans can help you feel energized and fuller longer than almost anything else you can eat. The reason is twofold: They're incredibly high in fiber, which swells in your stomach and promotes a feeling of fullness. And, they're stuffed with a highly complex form of carbohydrate that can take your body a long while to convert into energy. Like meat, they're also packed with protein. But unlike meat, they're got no saturated fats. Ounce for ounce, they have more fiber per serving than any other member of the legume family.

16.Green tea

2 calories per cup

Drink 1 - 3 cups per day

From cancer prevention to weight loss to potentially slowing the development of Alzheimer's, green tea has been shown to help fight almost every major medical ill. Hot or cold, there's almost nothing better you can drink. Not the teabagging type? Try buying a liquid extract. Drop a bit in water and voilal instant tea.

15.Eggs

74 calories per large egg

Eat 3 - 7 eggs per week

Eggs contain a heavy-hitting 4 grams of pure muscle-building amino acids inside every shell, in addition to boasting some of the highest naturally available doses around of a vitamin called choline, which is thought to help enhance memory.

14.Milk

118 calories per cup

Get 3 servings of dairy per day

You know milk does a body good, but you may not know that skipping dairy makes your body angry, sort of. When you're not getting enough, your body releases hormones that cause your cells to retain calcium-and fat. Calories still count, so you drink milk by the glass rather than the gallon. But just make sure you get some. And although other forms of supplements are great, this is one case in which the real thing works the best.

13.Water

0 calories
Drink Eight 8-oz glasses per day

You know you need to be drinking more water,and for good reason. Water flushes toxins from your system, regulates body temp, acts as insulator for joints, prevents kidney stones, and supplies the body with a raft of crucial minerals.

Although water helps in every way, it may be its most powerful whenit comesto weight loss. Drinking a glass or two of water a half hour or so before meal time, for example,can help take the edge your hunger.

12.Sweet Potatoes

100 calories per med.potato

Eat 1 per week

A four-ounce sweet potato holds more than 100% of our daily of beta carotene, a hefty dose of iron, and a plentiful shot of vitamins C and E. Together, these nutrients work together to protect your body against cellular damage of all types, especially in athletes who compete in extreme environment. They're also one of the best food for muscle recovery after a tough workout.

And there are more ways to eat them than just baked, boiled, or topped with marshmallows.
Try stirring cooked, diced sweet potato into chili or your favorite potato-salad.

11.Soy

300 calories per cup

Eat 2 servings per week

If tough Navy SEALs eat soybeans, you can, too. Dietitian Wendy Jo Peterson, of Virginia Beach, who's married to a SEAL, serves him and his Navy buddies edamame. "they think they don't like it until I make them try it, and afterward, I tell them it's soybeans". Peterson calls soy a "perfect food". It has the best vegetables and fruits. If you don't like tofu and soy milk- there are easy ways to boost your soy intake. Soy nuts and the soy protein used in some protein shakes and bars not only taste great but are very guy-friendly.