Slim Secret #2: "I Will Eat Protein With Every Meal and Every Snack"
Muscle doesn't come simply from lifting weights or hauling groceries up the stairs. Eating protein triggers muscle growth. In fact, every time you eat at least 10 to 15 grams of protein, you trigger a burst of protein synthesis. And when you eat at least 30 grams, that period of synthesis lasts about 3 hours—and that means even more muscle growth.
Now think about it: When would you typically eat most of your protein? At dinner, right? That means you might be fueling your muscles for only a few hours a day. The rest of the day, you're breaking down muscle, because you don't have enough protein in your system. Eat protein at all three meals, which can include quinoa, lentils, buckwheat, hempseed, rice and beans, Ezekiel bread, hummus, Spirulina with nuts or grains, peanut or other nut butter sandwhich. You need to boost your protein intake to between .54 and 1 gram per pound of body weight to preserve your calorie-burning muscle mass. (That's a total of between 76 and 140 grams
daily for a 140-pound woman.)
Slim Secret #3: "I Will Never Eat the World's Worst Breakfast"
What's the world's worst breakfast? No breakfast at all. When you wake up in the morning, your body is fuel-deprived. It's been 7 to 9 hours (or more) since you last ate. Your insulin levels have dropped, your protein stores are empty, and your muscles are desperate for nutrition. Your body needs food to restore its balance.
Breakfast is the one meal where, calories be damned, eating more is almost always better than eating less—in an ideal world, you'd get between 500 and 600 calories at breakfast alone. Just make sure some of those calories come from protein: In a 2008 study, researchers at Virginia Commonwealth University found that people who regularly ate a protein-rich 600-calorie breakfast lost significantly more weight in 8 months than those who consumed only 300 calories and a quarter of the protein. The big-breakfast eaters lost an average of 40 pounds and had an easier time sticking with the diet even though both groups were prescribed about the same number of total daily calories.
Source http://www.womenshealthmag.com/weight-loss/build-muscle?page=1