For the most part, men don't want to just lose weight, they are more interested in gaining muscle. Unfortunately, the typical low calorie, low fat diet only helps you lose the bulge -- it doesn't help you build the body you might be looking for.

Thankfully, Men's Fitness has put together an extensive list from food experts, registered dietitians, college nutrition professors, and authors asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness?

From their results, a list of 20 of the most potent, nutrient-dense, disease-fighting, muscle-growing foods that you should include in your diet was created.

Here's what they came up with (and yes, of course, women can follow this too):

1. Salmon
2. Blueberries
3. Oatmeal
4. Tomatoes
5. Broccoli
6. Spinach
7. Yogurt
8. Almonds
9. Whole-wheat Bread
10. Beef
11. Soy
12. Sweet Potatoes
13. Water
14. Milk
15. Eggs
16. Green Tea
17. Black Beans
18. Quinoa
19. Olive Oil
20. Turkey Breast

Read the full article to find out more about each food and how often you should be eating them.

Tip: If you eat a healthy diet of fit foods, there's still room for a bit of most any kind of food that gives you pleasure -- even ice cream or chips -- as long as it's in moderation. The good stuff in the fit foods will help to mitigate any damage done by the bad stuff.