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):

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