What Food Can Build Muscle and Lose Fat ?

1.Lean Meat. Protein, vitamin B12, zinc, and even omega-3 if you eat beef. Eat steaks & hamburgers
2. Fish Oil. Reduces inflammation , lowers body fat and increases testosterone levels.
3. Salmon fish. One of the best sources of omega-3 also gets you 20g protein per 100g serving
4. Yogurt. Contain bacteria that improve your gastrointestinal health.
5. Mixed Nuts. Contain mono, fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc.
6. Eggs. Cheap & rich source of protein: 7g protein per one egg
7.Spinach and other dark leafy greens are full with calcium, folic acid, vitamin K and iron.
8. any kind of Berries. Strong antioxidants that prevent cancer, heart & eye diseases.
9.Extra Virgin Olive Oil. that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads.
10.Turkey. try Turkey is low in fat and high in protein. It is Great source of iron, zinc, phosphorus, potassium and B vitamins.
11.Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in fiber.
12.Chicken Breast per a 100 gram serving, meat only, roasted ,contain Protein 33g Iron 7g is great sorce of protein
13.Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant.
14.Apples. helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberriesgood to eat the peels
15.Carrots. vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie.
16.Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training.
17.Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar and circulation.
18. Broccoli. cancer-fighting and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie and Great for fat loss.