Foods are the primary and most essential source to manage weight, build muscles and nurture overall health of the body. A healthy diet should include various nutrient-dense foods that not only promote muscle growth but also improve the overall health condition.

Foods that are rich in proteins and fibers are highly recommended to maintain a healthy weight and build muscles. Such a diet includes various fruits, veggies, meat, and dairy products.

Below listed are some of the fittest foods essential for weight management and building muscles:


Avocados are one of the most preferred green superfoods. They are rich in dietary fiber, potassium, phytochemicals, and monounsaturated fatty acids. Avocado’s fat burns faster than other fats. They also burn more calories and promote a healthy appetite, which reduces the desire to munch on other foods after eating.


Eggs are low in calories and rich in protein and other essential nutrients. Eggs contain necessary vitamins that help in fat burning. It is especially useful in reducing belly fat and building healthy muscles.



Omega-3 fatty acids present in salmon are known to promote weight loss and reduce belly fat. It is generally added to the diet as lean protein, which alongside reducing weight, also prevents insulin resistance that can cause type 2 diabetes. Salmon also contains vast amounts of healthy proteins, which makes it a perfect source for building muscles.

Chicken breast

Chicken breast is one of the best low-calorie foods packed with high proteins. It helps in shedding bodyweight and also improving the overall composition of the body. Selenium, phosphorus, vitamin B6, and niacin are some other necessary compounds found in chicken breast. The healthy protein of chicken breast also helps in building and maintaining muscles.

Brussel Sprouts

With rich content of potassium and calcium and zero saturated fats, Brussel sprouts act as the best food source for weight loss. They also contain antioxidants that tinker with fat cells, that can help in dealing with obesity and improving heart health.


Spinach is another green superfood that is low in calories and packed with essential vitamins and minerals. High fiber and water content of spinach also facilitate weight loss. It is loaded with iron, manganese, magnesium, vitamins A, C, and K, which improves eye health, reduce blood pressure, and oxidative stress.



Apple a day not only keeps a doctor away but also aids in weight loss and improving overall health. They content healthy amounts of calories and fibers. Apples also contain polyphenols, which help in metabolizing several types of body fat. They are also one of the best-recommended foods to lower the risk of diabetes. Another great benefit of apple is in promoting good gut bacteria, which aids in improving digestion.


Strawberries are loaded with vitamin C and decent amounts of calcium, potassium, and magnesium. They are also rich in flavonoids, which not only cut the weight but also prevent weight gain. Besides weight management, strawberries also protect the heart, lowers blood pressure, and increase good cholesterol (HDL).

Greek yogurt

Greek yogurt is best known as workout recovery food packed with the necessary proteins. It helps the body with fast digestion and muscle growth. Greek yogurt also contains calcium, which enhances muscle contraction and signaling.

Lean beef

Lean beef is loaded with healthy protein, vitamin Bs,  omega-3 fatty acids, creatine, and minerals — these help in building lean muscle mass during weight training.


Almonds contain vitamin E, which is considered a top source for building muscles. The antioxidants in vitamin E help in fast recovery after the workout. Healthy protein and fat content of almonds make them an excellent source for snacks. It also is a perfect source to lower blood pressure, blood glucose levels, and cholesterol levels. Its ability to reduce hunger and promote weight loss makes it an ideal pick for those looking to reduce weight and build muscles.


Milk, especially cow’s milk, contains casein and whey proteins, which help in building lean muscle rather than fat mass. It is also one of the most effective post-workout rehydration drink. Besides, milk aids in repairing the damage caused by exercises or workouts. 


Chickpeas are one of the most-common post-workout superfoods. They contain all the essential good carbs and protein, which makes them a perfect balanced diet for muscle building. Chickpeas also aid in managing weight, improving digestion, and preventing various diseases. Ideal amounts of iron also make them the best source for boosting immune health.



Bananas contain good carbs and potassium. These and the other necessary components of bananas help in rebuilding the damaged muscles by restoring the body’s glycogen levels. Bananas also help in easing digestion, regulating blood pressure, promoting heart health, and fighting anemia.


Including healthy amounts of the foods mentioned above in everyday diet helps a great deal in reducing weight and building muscles. Alongside these fittest foods add exercise, healthy lifestyle habits, cutting down on junk & smoking are also highly essential to develop and maintain lean body mass.


Author Bio: Henna Lawrence is a freelance content writer and a blogger who specializes in home remedies, natural cure, fitness and power yoga. She is a nature enthusiast who contributes her work for many websites like How To Cure. In her free time, you can find her on adventurous trips.

**Salmon picture – Photo by Caroline Attwood on Unsplash

**Spinach picture – Photo by Pille-Riin Priske on Unsplash

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