After your recent body scan, you can see you have more fat than muscle and you know that needs to change. You could spend more time in the gym, working out to burn excess fat. However, you must remember that exercise alone will not achieve the required goals. 

Exercise and a balanced diet go hand-in-hand. Eating the right food can help you achieve an improved, more muscular body. If you want to lose fat and gain muscle, here are twenty food choices you could add to your diet:

Eggs. Eggs contain high-quality protein, which is important for muscle gain. They have healthy fats and B vitamins.

Salmon. Salmon is a fish that contain high amounts of omega-3 fatty acids that plays an important role for muscular health.

Low-fat Cottage Cheese. Cottage cheese has 28 grams of protein that is good for muscle building. It’s also perfect snack!

Chicken Breasts. Lean white meat such as chicken breast has high amounts of protein and B vitamins for muscle building.

Brown Rice. It provides energy for a whole day, slow-digesting. It boosts growth hormone levels, important for fat loss and lean muscle growth.

Greek Yogurt. Greek yogurt contains a double amount of protein more than regular yogurt. The mixture of slow-digesting whey protein and fast-digesting casei protein helps with muscle growth. You can eat a cup after a workout or before bed.

Quinoa. Cooked quinoacontains carbohydrates that help provide energy for your workouts and magnesium, important for good muscle function.

Beans. Beans are a good source of plant-based protein. Each cup of cooked beans have around 15 grams of protein. It also has loads of fibre and B vitamins that not only help you gain muscle but is also good for your body’s overall well-being.

Shrimp. Eating shrimp has a good amount of the amino acid leucine, which is essential for optimal muscle growth.

Lean Beef. Lean red meat like beef has protein vitamins, and minerals proven to help build muscle. However, remember to choose beef that only has minimal fat.

Tofu. Tofu, made with soybeans, is a good replacement for meat. It also has calcium that is important for bone health and muscle function.

Wheat Germ. This is rich in vitamins and minerals. It is also a slow-digesting carbohydrate, which gives you energy for workouts.

Oranges. The Vitamin C in oranges prevents the depletion of nitric acid from your body as you work out. Nitric acid is important in delivering oxygen to muscles and build muscle mass. Eat them 30 minutes before your workout.

Almonds. Blanched almonds protein and phosphorus helps the body process carbohydrates and fats for energy. Eat them in moderation as they are high in calories.

Bananas. Bananas has potassium important for muscle formation and prevention of muscle breakdown. This fruit is perfect as a ready to go breakfast before you hit the gym.

Scallops. This shellfish provides protein with almost zero fat. A good source of protein without the risk of fat and high calories.

Pineapple. This fruit contains various vitamins, minerals and antioxidants that boosts muscle recovery. A cup of diced pineapples is a perfect post-workout snack.

Buckwheat. This seed contains minerals such as manganese, phosphorus and magnesium.

Strawberries. This little red fruits have an antioxidant called flavonoids, which not only helps with sustaining muscle mass, but is also good for your overall health. They’re also versatile,you can add them to salads or smoothies.

Tuna. Tuna has Vitamin A and B vitamins such as B6, niacin and B12 that helps with exercise performance. It also has high amounts of omega-3 fatty acids, aiding in muscle growth.
Exercise and diet is the best combination for fast muscle development. Make sure to keep the balance of a good diet and workouts and you will soon see good results.