It's one thing to lose weight and another to build muscle, but what if you want to do both at the same time? Eggs have gotten a bad reputation, mostly because of a misunderstanding about their cholesterol content and its impact on your blood cholesterol levels, but that's neither here nor there. Take away the yolk and you reduce the protein, fat and calorie count of your eggs, but the whites deserve a place in your diet as well because they retain much of the protein while decreasing the calorie count.
High in protein, low in calories and a great source of fiber, lentils are a muscle-building triple threat.
High in protein and very filling, Greek yogurt has earned its place in every fit man's diet. Nuts are very calorie dense, meaning they're easy to over-eat, but walnuts in particular offer too many vital nutrients to be passed over. Quinoa is a super grain, or rather a seed, that is high in protein, magnesium, fiber and zinc, making it not only a great supplement to a muscle-building diet but an essential tool for keeping male hormones in balance. Whether canned or served in large steaks, tuna is a protein-dense fish that is light on calories. When it comes to their nutritional profiles, there is a massive difference between the good stuff and the kind of meat you're likely to get at a fast food restaurant.
With an excellent amino acid profile, and a wealth of vitamins and minerals, not to mention fiber, chickpeas should be a staple in your diet -- they are not just for vegetarians! Black beans contribute to strong bones, help prevent cancer and heart disease, and lower your blood pressure.
Salmon is expensive, yes, but it's also delicious, and a nice break from the monotony of beef and poultry.
A If you are looking to maintain your weight, lose a few pounds, or lose a larger amount, there are a lot of things we can do to tip the scales in our favor. In that case, you'll need foods that are both packed with protein and low in calories, foods that easily fit into your macronutrient needs.


They are a staple in all healthy diets because of their high protein content and healthy fats, and because they're cheap. Combine them with regular eggs -- in an omelet or scramble -- to improve the macronutrient profile and the flavor. Buy them in bulk, freeze what you can't eat and make sure you always have a few in the fridge. It will pay for itself in the money you save by bulk cooking brown rice, a healthy, low-glycemic carb source that will help you hit your carbohydrate goals while keeping you satiated throughout the day. Best of all, like rice, they can be cooked in bulk and easily reheated, so they're also largely hassle-free and convenient.
It, too, can be cooked in bulk and easily reheated, and it pairs nicely with fresh vegetables. Unfortunately, there's also a pretty significant price difference, but if you enjoy the occasional steak -- and who doesn't? As an added bonus, they are cheap and easy to prepare, meaning there's room for them in every budget. It's also packed with Omega-3 fatty acids, which will help you optimize your hormone levels. A Here are five foods to help you lose weight…no matter how many pounds you want to lose. Whether you have a lot of belly fat to lose or you just need to burn a little belly fat, you need to pay careful consideration to your diet.
Part of their appeal is in how versatile they are: you can eat them cold, in sandwiches and salads, or hot, with vegetables and rice. If you struggle with digesting them, if they cause you gas or bloating, consider purchasing an isolate protein, one in which most of the lactose in the whey has been processed away. As an added bonus, most of the protein in cottage cheese is casein protein, which your body takes a bit longer to digest -- meaning, if you eat it before bed, you'll be fueling your body all night long.


Research shows that there are some foods that appear to increase belly fat, while other foods can help you lose belly fat. When it comes to keeping calories low and protein intake high, it's tough to beat the classic chicken breast. Or mix it with milk or almond milk in a blender -- along with whatever other ingredients you like -- to mask the taste and create a delicious smoothie.
High in protein and low in calories, beef also contains creatine, though not in high enough quantities that you should ditch your creatine supplement. It is packed with protein -- complete protein, at that -- and won't spike your insulin levels.
Well, when you're focused so heavily on meeting your protein goals, it actually becomes surprisingly difficult to hit your other macro #s.
These are regarded as fat burning foods as they undergo a slow digestion process which balances the blood sugar levels. This highly prevents the amassing of belly fat.Green TeaPeople who drank one and a half cups of green tea enriched with a total of 609 milligrams of catechins (a group of antioxidants that have been shown to help burn fat cells) every day for 12 weeks lost almost 16 times as much visceral fat as those who consumed green tea without the added antioxidants. And thanks to their dark color, black beans are also one of the highest in flavonoids of all the beans. PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories.Beans and LegumesBeans are low-cal and packed with protein and fiber, which help you tone up and lose weight.



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