If you have been following a workout routine for a while now, you probably already know that nutrition and exercise go hand in hand. If you are trying to lose fat without losing muscle, your diet should include high-protein foods, good fats, and carbohydrates are vital sources of energy. 

Foods That Can Help You Lose Lose Fat Without Losing Muscle, Part II

If you caught our last blog, we dished up some knowledge by sharing some foods that are good to incorporate into your diet that can help you in your weight loss and muscle-building efforts. Some of these foods we shared include eggs, chicken breast, salmon, and more. Hopefully, that was enough to inspire you to get creative in the kitchen. In today’s post, we’re going to share some more food that needs to be on your list for your next trip to the grocery store.

Greek Yogurt

Yogurt is full of protein, calcium, potassium, zinc, and B6 and B12 vitamins. Greek yogurt, in comparison, has a thicker and creamier texture because the liquid whey is strained. Not to mention, Greek yogurt often contains approximately double the amount of protein as regular yogurt, has less sugar, probiotics, more carbohydrates, and a tart flavor. Greek yogurt is a great snack any time of day but can be especially beneficial after a workout or before going to bed for the night thanks to its mixture of fast- and slow-digesting proteins.


You can tune a piano, but you can’t tuna fish. Tuna contains about 20 grams of protein per three-ounce serving, high amounts of A and B vitamins, including B12, niacin, and B6. The nutrients in tuna are great for an energy boost, optimal health, and exercise performance. If that’s not enough to sell you on it, tuna offers large amounts of omega-3 fatty acids which are known to support muscle health. Muscle health is especially important for aging adults, as omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with aging.


When it comes to beef, the leaner the better! Beef is loaded with high-quality protein, B vitamins, minerals, and creatine. Studies have shown that eating lean red meat can help increase the amount of lean mass gained when working out. Keep in mind though, even if you are trying to gain muscle, it may be better to add beef to your diet that supports muscle gain without being too high in calories. Think a delicious top sirloin steak, strip steak, or lean ground beef.

Turkey Breast

Turkey shouldn’t only be eaten around Thanksgiving — it’s a great food to add to your diet. A three-ounce serving of turkey breast contains about 25 grams of protein and nearly no carbs or fat. Turkey breast also contains B vitamins and minerals. An optimal amount of B vitamins can be beneficial in helping you gain muscle over time by supporting your body’s ability to exercise. Additionally, turkey is packed with selenium and has been known to aid in weight loss. 


Whether you call them chickpeas or garbanzo beans, one thing is for sure, they are an excellent source of protein and carbs. Second, to the soybean, which we will soon get too, chickpeas are the most widely grown and eaten bean in the world. They boost digestion, keep blood sugar levels under control, increase protection against metabolic syndrome and heart disease, help with weight loss due to their filling effects, and more. Chickpeas nutrition is a potent package of protein, 12 grams per one cup to be exact, vitamins and minerals, carbs, and fiber. 

Brown Rice

Don’t let the five grams of protein per cup of cooked brown rice fool you, it has the carbohydrates you need to fuel your exercises. Brown rice is a highly nutritious grain that is good for the heart, aids with digestion, and can even help with diabetes and high cholesterols. Like quinoa, eating brown rice hours before your workout routine can help you work out harder, giving your body greater stimulus to help increase your muscle growth. Additionally, research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program.


Here’s a fun fact for you, almonds are among the world’s most popular tree nuts. They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals. Half a cup of almonds provides 16 grams of protein in addition to large amounts of magnesium and phosphorus — which assists the body in using carbohydrates and fats for energy while exercising or at rest. Almonds are great in salads, homemade trail mix, or simply eaten raw. Just like peanuts, almonds should be eaten in moderation due to their high-calorie levels. 


Soybeans have a wealth of benefits, including their ability to improve the metabolism, maintain heart health, improve digestion, and generally tone up the body. Soybeans have increased in popularity with products like soy milk and tofu. Plus, cooked soybeans contain 14 grams of protein, healthy unsaturated fats, and several vitamins and minerals, and are a great source of vitamin K, iron, and phosphorus 


Shrimp is one of the most commonly consumed types of shellfish and are almost all pure protein. In a three-ounce serving, there are 18 grams of protein, one gram of fat, and absolutely no carbs. Even though carbs and healthy fats are an important part of your overall diet, incorporating shrimp into your diet is an easy way to get some muscle-building protein in your system without adding too many calories. Lastly, just like other animal proteins, shrimp is loaded with the amino acid leucine, which is essential for optimal muscle growth. 

By adding the right foods into your diet, you can improve your chances of losing weight and gaining muscle. In addition to the right amount of exercise, you need to have a diet that is full of protein, fats, carbohydrates, and other nutrients to provide you with the energy you need to push through your workouts and exercises.

At QuickHit Fitness Labs, incorporating our HIT workouts with proper nutrition can help you build lean muscle while losing fat at the same time. If you would like to learn more about our workouts or nutritional plans, contact our fitness experts today.