As we always mention on 6 Pack Abs Blog, in order for you to achieve 6 pack abs, you need to lose the excess fat on your body.  Even better though is learning to build muscle and lose fat.  Here is our list of 10 superfoods to help you build muscle and lose fat.

Keep in mind that eating protein helps the body to build and maintain and also helps fat loss as protein has a higher thermogenic effect than carbohydrates and fat.  However eating fats, the right kind that is, will also help you to lose weight.  This is because your body will hold fats if you don’t eat fats.  Fruits and vegetables are essential to the diet as they cleanse the bowels and contain valuable vitamins and minerals that are necessary to replenish your body after a workout.

Here is our list of top 10 superfoods you need to build muscle and lose fat so you can get your 6 pack abs fast.

1. Whole Eggs – Cheap and a rich source of protein at 7g/egg.  The yolk contains the most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.  Don’t worry about cholesterol in eggs.  Dietary cholesterol isn’t bound to blood cholesterol.  If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. A High Quality Oil – We recommended high quality oils such as black seed, hemp, pumpkin, or cold pressed coconut.  One of the best oil blends on the market is Vega’s EFA vegan oil by Sequel.  Extra Virgin Olive Oil – Contains 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
3. Yogurt – Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom.  Try to buy kefir whenever possible, and if not get plain low fat yogurt.  Mix your yogurt with natural berries.
4. Mixed Nuts -  Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.  Anything works: almonds, walnuts, cashews, hazelnuts. Buy natural without added salts/sugars.
5. Spinach & Broccoli – Spinach is one of the most alkaline foods. It prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, cauliflower, etc
6. Oats – Reduce cholesterol; provide you with low-gi carbs for energy, and high in soluble fiber.
7. Tomatoes – High in lycopene, which prevents cancer.  Have pizza or pasta with tomato sauce and olive oil after strength training.
8. Oranges – Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
9. Apples – Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide contaminated fruits. Go organic.
10. Carrots – Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
11. Tea – Contains lots of antioxidants and is a natural diuretic.  Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee.

Putting it All Together.  Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.  Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get in the habit of drinking 2 cups of water with each meal.

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Related posts:

1. The 5 Best Foods to Eat to Lose Weight
2. How to Build Muscle Fast
3. How to Lose Fat and Gain Muscle