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Consuming the correct amounts of protein will not only help you build muscle but maintain it. Plus protein aids fat loss as it has a higher thermic effect than both carbs and fats. Eating the right fats will burn fat too, as your body holds on to fat if it doesn’t get enough of them. The correct carbs will fuel your muscles to give you lots of energy for your gym training.

~ 10 Super foods to include in your diet:

#1. Whole eggs - A really cheap but also very rich source of protein. Don’t throw away the yolk as it contains a lot of the protein as well as vitamins A,D & E. Eat them fried, poached, scrambled or hard boiled for variety.

#2. Tuna fish - A mainstay in any muscle building programme. Cheap, high in protein and contains zero carbs. Tastes great chilled with salad & a low sugar salad dressing. 20 grammes of protein per can 100g.

#3. Yogurt - Superb for digestive health. Buy plain natural yogurt then blend in berries with some flax seeds for flavour with extra nutrients.

#4. Green tea - A winner for speeding up the fat loss process. Antioxidant protection for cancer prevention, improves your blood sugar levels and is a natural diuretic. Try replacing your coffee with green tea 2- 3 times per day for great results.

#5. Apples - Boost your weight loss with the pectin in apples by upping satiety. A strong antioxidant when eaten with the peel still on the apple.

#6. Red meat - Superb protein source & a proven muscle builder. Has creatine, zinc, vitamin b12, plus omega 3 as its nutrients. Go for steaks, delicious & the best red meat to eat.

#7. Turkey - Close to zero grammes of saturated fat per 100g, which is why it tastes so dry when you eat it. Great source of protein.

#8. Oats - Cholesterol reducing properties that also have slow releasing carbs for long term energy. A popular way to take your oats is post workout in a shake with whey protein.

#9. Broccoli - High in fiber but low calorie so it aids in fat loss. Contains some anti cancer phyto-chemicals too.

#10. Water - We could write a whole article on the benefits of water. For weight loss it constantly flushes out fat storing toxins from your body. Keeps you hydrated during and after your workouts too. Aim to drink 8 glasses per day using a water filtered product.