A common saying in fitness is “abs are built in the kitchen”. Some people may be taken a back by this but it’s so simple and true. You can workout for hours on end but at the end of the day if your diet is a mess you won’t see the results you expect. Diet is crucial when starting your fitness journey and achieving the body you want. No matter how hard you workout you can’t outwork a bad diet. Over eating and being in a calorie surplus will wipe away your progress and leave you feeling stagnant. Below you will find 3 foundational foods that should be incorporated into your diet for great results.
1. The Anchor: Chicken Breast (or White Fish)
When cutting fat, you want the most “bang for your buck”—the most protein for the fewest calories.
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Why it works: Chicken breast is almost pure protein. A 6oz serving has about 50g of protein but only ~280 calories.
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The “Cut” Benefit: Protein has a high Thermic Effect of Food (TEF), meaning your body burns more calories just trying to digest chicken than it does digesting fats or carbs.
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The “Muscle” Benefit: It is rich in leucine, the primary amino acid responsible for “turning on” muscle growth.
2. The Secret Weapon: Plain Greek Yogurt
Greek yogurt is a rare “superfood” because it contains two types of protein: Whey (fast-acting for recovery) and Casein (slow-acting for fullness).
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Why it works: It is incredibly dense. One cup of non-fat Greek yogurt can have 20–25g of protein.
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The “Cut” Benefit: Because of the thick texture and slow-digesting casein, it stays in your stomach longer than other snacks, killing hunger for hours.
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The “Muscle” Benefit: It’s an easy, no-prep way to hit your protein targets, especially as a post-workout snack or a “nightcap” to prevent muscle breakdown while you sleep.
3. The Fuel: Boiled Potatoes (or Sweet Potatoes)
Many people mistakenly cut all carbs when trying to lose fat, but you need them to fuel the heavy lifting that builds muscle.
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Why it works: According to the Satiety Index, the plain boiled potato is the #1 most filling food on the planet. It is significantly more filling than brown rice or pasta.
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The “Cut” Benefit: Because they are so filling, you are much less likely to overeat later in the day.
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The “Muscle” Benefit: Potatoes are loaded with potassium, which helps with muscle contractions and prevents the “flat” look your muscles get when you are low on carbs.