6) Eggs
Superpowers
Building muscle, burning fat

Secret weapons
Protein, vitamins A and B12

Fight against
Obesity

Sidekicks
Egg Beaters, which have fewer calories than eggs and no fat, but just as much of the core nutrients

Impostors
None

For a long time, eggs were considered pure evil, and doctors were more likely to recommend tossing eggs at passing cars than throwing them into omelette pans. That's because just two eggs contain enough cholesterol to put you over your daily recommended value. Though you can cut out some of that by removing part of the yolk and using the white, more and more research shows that eating an egg or two a day will not raise your cholesterol levels. In fact, we've learned that most blood cholesterol is made by the body from dietary fat, not dietary cholesterol. That's why you should take advantage of eggs and their powerful makeup of protein.

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protein found in eggs has the highest "biological value" of protein--a measure of how well it supports your body's protein need--of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown.

7) Turkey and Other Lean Meats
Lean steak, chicken, fish.

Superpowers
Building muscle, improving the immune system

Secret weapons
Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium

Fight against
Obesity, mood disorders, memory loss, heart disease

Sidekicks
Shellfish, Canadian bacon, omega-3?rich flaxseed

Impostors
Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

A classic muscle-building nutrient, protein is the base of any solid diet plan. Turkey breast is one of the leanest meats you'll find, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Beef, another classic muscle-building protein, is the top food source of creatine--a substance your body uses to make new muscle fibers. Look for round or loin cuts (code for extra-lean); New York strip is less fatty than prime rib.

To cut down on saturated fats even more, concentrate on fish like tuna and salmon, because they contain a healthy dose of omega-3 fatty acids as well as protein.

A bonus benefit:
Researchers in Stockholm found that men who ate no fish had three times the risk of prostate cancer of those who ate it regularly. It's the omega-3s that inhibit prostate-cancer growth.

Peanut Butter
All-natural, sugar-free.

Superpowers
Boosting testosterone, building muscle, burning fat

Secret weapons
Protein, monounsaturated fat, vitamin E, niacin, magnesium

Fights against
Obesity, muscle loss, wrinkles, cardiovascular disease

Sidekicks
Cashew and almond butters

Impostors
Mass-produced sugary and trans fatty peanut butters

Yes, PB has its disadvantages: It's high in calories, and it isn't served in four-star restaurants. But it's packed with heart-healthy monounsaturated fats that can increase your body's production of testosterone, which can help muscles grow and fat melt. Three tablespoons a day should guarantee the benefit without overloading on the fat.

9) Olive Oil
Superpowers
Lowering cholesterol, boosting the immune system

Secret weapons
Monounsaturated fat, vitamin E

Fights against
Obesity, cancer, heart disease, high blood pressure

Sidekicks
Canola oil, peanut oil, sesame oil

Impostors
Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

No need for a long explanation here: Olive oil and its brethren will help control your food cravings; they'll also help you burn fat and keep your cholesterol in check. Do you need any more reason to pass the bottle (continued below...)

?

10) Whole-Grain Breads and Cereals
Superpowers
Preventing your body from storing fat

Secret weapons
Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc

Fight against
Obesity, cancer, high blood pressure, heart disease

Sidekicks
Brown rice, whole-wheat pretzels, whole-wheat pastas

Impostors
Processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

There's only so long a person can survive on an all-protein diet or an all-salad diet or an all-anything diet. You crave carbohydrates because your body needs them. The key is to eat the ones that have all their heart-healthy, belly-melting fiber intact. Whole-grain carbohydrates can play an important role in a healthy lifestyle. Whole-grain bread keeps insulin levels low, which keeps you from storing fat.

11) Extra-Protein (Whey) Powder
Superpowers
Building muscle, burning fat

Secret weapons
Protein, cysteine, glutathione

Fights against
Obesity

Sidekick
Ricotta cheese

Impostor
Soy protein

Whey protein contains essential amino acids that build muscle and burn fat. But it's especially effective because it has the highest amount of protein for the fewest number of calories, making it fat's kryptonite. But that's not all. Whey protein can help protect your body from prostate cancer. It's a good source of cysteine, which your body uses to build a prostate cancer?fighting antioxidant called glutathione. Adding just a small amount of whey protein to your diet may increase glutathione levels in your body by as much as 60 percent.

12) Raspberries and Other Berries
Superpowers
Protecting your heart, enhancing eyesight, improving memory, preventing cravings

Secret weapons
Antioxidants, fiber, vitamin C, tannins (cranberries)

Fight against
Heart disease, cancer, obesity

Sidekicks
Most other fruits, especially apples and grapefruit

Impostors
Sugary jellies

Depending on your taste, any berry will do (except Crunch Berries). I like raspberries, as much for their power as for their flavor. One cup packs 6 grams of fiber and more than half of your daily requirement of vitamin C.

Blueberries are one of the most healthful foods you can eat. They beat out 39 other fruits and vegetables in the antioxidant-power ratings. And strawberries (along with grapefruit, peaches, apples, and oranges) contain another valuable form of fiber called pectin that can make you feel fuller for hours.

Read All About It
If you want to become an Abs Diet expert get the book at Amazon.com, Barnes & Noble and other nationwide retailers.

Almost 300 pages of cutting edge research

50 exercise illustrations

Advanced ab exercises

Dozens of recipes for quick and delicious meals

Read the success stories from those who transformed their bodies and their lives

The Abs Diet maintenance plan to take you well past the first 6 weeks

Read the truth about low-carb diets

Extra nutrition advice, tons of tips and fun and inspirational stories from Men's Health Editor-in-Chief David Zinczenko

Read more about The Abs Diet book.
Take the Abs Diet Challenge!