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With the dizzying array of diet pills and weight-loss aids available in every drug store, finding your way through the maze of what works, what doesn’t and what may actually harm you can be tough. You’ve probably heard of Alli, one of those hip new weight-control products that is supposed to be the easiest way ever to help you lose weight. It basically stops your body from absorbing the fat from the food you eat. How could you go wrong? Experts from the Mayo Clinic and the Duke Diet and Fitness Center agree that while Alli can contribute to a decrease in weight, it will only do so effectively with a low-fat, low-calorie diet and regular exercise plan.

There’s a lot of information out there about high-protein diets and how to build muscle by including more protein in your diet. However, not all sources of protein are created equal. Some protein sources will also fill you up with excessive calories and saturated fat. Stock your pantry with the foods listed below and make them essential components of your meals and snacks. You will give your muscles what they need without contributing to your fat stores.