20 Super Foods You Need to Build Muscle & Lose Fat

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.
Eating fats also helps fat loss: your body holds fat if you don't eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.
Lots of you struggle to get these foods. Sometimes because you're too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.


3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.

India: six great hidden gems by train

The Neral to Matheran narrow-gauge toy train toy in Maharashtra. Photograph: Dinodia Photos/Alamy

Matheran, Maharashtra

When it comes to hill stations, forget Shimla, Darjeeling and Ooty, and ascend into the arms of Matheran, a walker's paradise hidden among the jungle-topped Sahyadri hills, 80km east of Mumbai. Originally used by the British to escape the Bombay heat, Matheran is vehicle-free and accessible only on foot, on horseback, or by the narrow-gauge toy train which trundles along tiny tracks laid in the dark-red clay. It's still an ideal weekend break from the heat and noise of Mumbai. Take a picnic to Charlotte Lake, view the mountains from Celia Point and head to Nariman Chikki Mart for some local chikki – a sweet made from groundnuts and jaggery. But beware the bold monkeys who bound alongside, viewing you as little more than a mobile tuck shop.
How to get there Matheran has a 40-rupee (50p) entrance fee. Opt to walk along the shaded tracks to the town, where you will spot single flip-flops dotted around the terrain. On your return take the 1½-hour toy train journey from Matheran down to Neral where you can then take a two-hour connection to Mumbai (£2.30 first class, 50p second class). You'll soon see ticketless passengers dangling off the side of the train, losing their flip-flops en route.
Where to stay The Verandah in the Forest (+91 2148 230810, the-verandah-in-the-forest.neemranahotels.com, twin rooms from £40) is a mansion hideaway which sings of colonial times

2012 Indian billionaires list

The following list is the ranking of India's wealthiest billionaires.

India's wealthiest people
• 

  Mukesh Ambani
• 

  Lakshmi Mittal
• 

  Azim Premji

Rank	Name	Net worth (USD)	Sources of wealth
3	Azim Premji	$12.2 billion	Wipro
4	Pallonji Mistry	$9.8 billion	Shapoorji Pallonji Group, inherited
5	Dilip Shanghvi	$9.2 billion	Sun Pharmaceuticals
6	Adi Godrej	$9 billion	Godrej Group, inherited
7	Savitri Jindal and family	$8.2 billion	Jindal Group, inherited
8	Ravi Ruia	$8.1 billion	Essar Group
9	Hinduja brothers	$8 billion	Hinduja Group, inherited
10	Kumar Mangalam Birla	$7.8 billion	Aditya Birla Group, inherited