protein

Protein is essential for gaining muscle.  It also helps keep you full longer after eating.  When I say muscle some women get scared off thinking they are going get huge bulging muscles.  This WILL NOT  happen. Eating protein and strength training will build muscle or "tone".  The other great thing is that muscle burns more calories at rest.  This helps to  lose weight while still eating the same amount of food.    Most people are not eating nearly enough protein.  To gain lean muscle you should aim for .8 -1 grams of protein per pound you weigh.  So if you weigh 150 lbs the you should aim for between 120 and 150 grams of protein per day.  This should be spread out evenly between your meals.  At first this may seem like a lot but there are easy ways to add protein to your diet. Some great ways to add protein to your diet are:

Egg whites
  Chicken
Fish
Lean red meat
Ground turkey
Shakeology
Greek yogurt ( only get plain and add your own fruit)
Milk
Cottage cheese
100% pure whey protein in your morning coffee ( it dissolves completely.)

Make an effort to increase your lean protein intake and you will enjoy how it helps your body transform.