Best Foods for Weight Loss and Muscle Gain

When talking in terms of fitness and overall health, nutrition is your biggest friend or worst enemy. Proper nutrition is vital for your body to look the way it wants to. Nutrition provides you fuel for walking around, doing daily activities, working out, maintaining homeostasis, and encouraging recovery and muscular growth. Proper nutrition not only provides your body with ample energy, but also goes a long way in helping you achieve your goals of obtaining the six pack you’ve always wanted.

Be sure to eat well-balanced small meals spread frequently throughout the day, preferably 6-8 meals throughout the course of the day. Each of the 3 macronutrients (protein, carbohydrates, and fats) should be included in every one of those meals. Below are a list of accpetable foods that should be eaten on a regular basis:


Chicken Breast
Lean Steak
Fish (Salmon, Shrimp, Tilapia, Swordfish, Sea Bass, Mussels, Octopus, Tuna, etc.)
Lean Pork
Low-Fat Cheese
Protein Shake
Yogurt (Especially Greek Yogurt)



Old Fashioned Oatmeal/Oats
Brown Rice
Sweet Potatoes
Whole-Grain Cereal
Whole Wheat Bread
Whole Wheat Pasta
Fibrous Vegetables
100% Fruit Juices
Root Vegetables



Olive Oil
Fish Oil
Flaxseed Oil
Egg Yolk
Peanut Butter
Coconut Oil
Cod Liver Oil
Unsweetened Dark Chocolate (86% Dark Cocoa)


All of these foods should be incorporated into your nutrition program. Just stick to your recommended caloric intake based upon your resting Basal Metabolic Rate. Cheat meals are acceptable, but must be kept to a minimum and only when you need it psychologically (1 every 15-20 meals or so). A slice of pizza once or twice a week isn’t going to hinder your progress too much. However, use your freedom to cheat wisely. Stay on track and best of luck to your fat loss and muscle building efforts.

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