There`s no one-way route to six-pack abs; you are going to have to work towards them from various angles. And one of the absolute musts is a well-planned eating regimen. Here`s our guide to food that complements your fitness programme, working from inside and out to give you an optimum muscle to fat ratio and the super-toned body you`ve always wanted. Whilst you would need to look into your diet and ensure that you are eating healthy, balanced meals all day, every day, there are certain nutrients that you need to focus on.

The type of protein and fat sources you include in your diet will influence how much muscle mass you put on and how quickly. Protein is essential for muscle recovery after strenuous workouts. You primarily need lean proteins and good fats in your diet, coupled with plenty of fruits, veggies and wholegrains to supply you with all the relevant nutrients: slow releasing carbohydrates, anti-oxidants, fibre, vitamins, minerals and phytochemicals.

10 Super Foods to Build Muscle Mass and Lose Fat

1. Whole egg a complete protein: Egg is rich in nutrients such as vitamins A, D and E. Have one boiled or poached egg daily.
2. Salmon: It is an oily fish, hence a very good source of good fats like Omega-3. Salmon is a great way to add muscle-building protein to your diet. Grill or bake it instead of frying, and enjoy with a bowl of steamed veggies.
3. Greens: Spinach and broccoli are low in calories, and high in antioxidants and phytochemicals. They help arm the body with nutrients that minimise free radical damage generated from exercise, stress and the environment. Include the other cruciferous veggies such as cabbage and cauliflower in your diet, too.
4. Turkey: It is virtually free from saturated fat and is a good source of protein; a wise choice when you are trying to achieve a healthy muscle to fat ratio.
5. Wholegrains: They are rich in vitamins, minerals, fibre, and essential fatty acids. They supply a steady release of energy for hard training sessions. Oats, wholewheat, ragi, jowar and bajra must be consumed with every meal. Enjoy a superb post-workout shake with oats and whey.
6. Yogurt: It is a great source of protein, calcium and gut-friendly bacteria. Mix in your favourite fruits with seeds and nuts for a healthy breakfast or enjoy in the form of buttermilk to stay hydrated.
7. Mixed nuts and seeds: Nuts such as almonds and walnuts contain mono- and polyunsaturated fats, proteins, fibre, Vitamin E, zinc, potassium and magnesium. They are calorie dense so can help you achieve your healthy weight, in case you are underweight. Seeds such as flax, sunflower and pumpkin are a good source of fibre, protein and Omega-3. Grind the flax seeds to get the most out of them.
8. Lean meat: It is full of protein, Vitamin B12, haem iron, zinc, creatine, all nutrients that feed your body and are good for muscle recovery after workouts.
9. Legumes: They are a good combination of slow releasing carbs with plant proteins-a great way to attain long-lasting energy for workouts. They are also high in soluble fibre that helps reduce cholesterol.
10. Water: Our body is made up of 80% water. Drink at least 2.5-3 litres of water each day to stay hydrated and aid muscle recovery. In a nutshell, choose nutrient-dense foods, avoid empty calories such as refined sugary foods and stimulants such as alcohol, tea and coffee. And when you're a lean, mean, musclebound machine, remember to keep eating healthy.

    Courtesy: Meghna Nanda Dasgupta, Prevention