Losing weight and gaining muscle mass is not easy. If you think only hitting a gym can serve the purpose, you are highly mistaken. That is just one part of your fitness regimen. Another one is your diet. What you eat plays a vital role in determining your overall health and body weight. In order to build muscle mass, you need to feed your body with the building block of the human body, proteins. Also Read - Weight Loss: Opt For Super Carb Diet to Get a Slim Body

Though 0.8 gm is considered as the recommended intake of proteins, it may differ based on your body type, the types of physical activities you are doing and your daily calorie consumption. Usually, those who wish to gain muscle and build strength are advised to have higher amounts of protein. Here, we tell you about certain food that are a good source of this vital nutrient. Read on to know about them. Also Read - Kartik Aaryan Shares His Weight Loss Story For Love Aaj Kal Role


Considered as the best post-workout food, eggs contain a good amount of protein, especially in their white part. Also, their daily intake can increase the level of good cholesterol in the body lowering the risk of developing cardiovascular diseases. Additionally, eggs contain two strong antioxidants called lutein and zeaxanthin. They play a major role in maintaining eye health and preventing the onset of degenerative processes that are known to affect eyesight. Also Read - Weight Loss: Common Mistakes That May Backfire While You Are Trying to Shed Those Extra Kilos


High in proteins, soybeans are native to eastern Asia. It is considered as the best source of plant-based protein. They are also rich in both soluble and insoluble fiber that is known to increase satiety and help in weight loss. Soybeans are jam-packed with vitamin K1 that plays a significant role in blood clotting.


Being one of the best sources of omega-3 fatty acids, salmon can reduce inflammation, lower blood pressure, and decrease your risk of developing heart diseases. Also, salmon is rich in protein that is known to build muscle mass and protect your bones.