But first, let’s know how these foods help get a bigger butt. Read on.
How Can Foods Help You Get A Bigger Butt?
Foods may make your butt bigger by increasing fat and lean muscle mass. Your butt is made of glute muscles (gluteus maximus, gluteus minimus, and gluteus medius) and fat layer. To enhance the appearance of your butt, you not only need to increase the size of the glute muscle but also add a fat layer to make it appear round and shapely. Jesse Feder, Registered Dietitian with a Master’s Degree in Dietetics and Nutrition from Florida International University, says, “Starch-rich foods tend to be higher in calories. This can help add weight to your body and therefore make your butt bigger.” Foods rich in protein help increase lean muscle mass, and high-calorie foods help add the fat layer. But that does not mean you may consume junk food! Here’s what you must add to your diet.
25 Foods You Should Consume To Get Big Buttocks
1. Protein Shake
Your body needs at least 1.6 – 1.8 grams of protein per kg body weight per day. Protein shakes come in handy when you cannot get enough protein from whole food sources. They are also useful for those who exercise regularly. There are different protein shakes available on the market (including vegetarian and vegan versions). Buy one and add it to water/milk/almond milk and have it 15-20 minutes after your workout session.
2. Chia Seeds
Chia seeds are packed with proteins and healthy fats (1). There are 14 grams of protein in 100 grams of chia seeds. These seeds are super rich in omega-3 and omega-6 fatty acids, antioxidants, and fiber. Add two tablespoons of chia seeds to your breakfast smoothies, pancakes, and juices. They are easily available and have a neutral taste. So, you can add them to any dish. But do not overconsume them as that might cause stomach ache.
3. Fish
Fish are loaded with protein and healthy fats omega-3-fatty acids (2). Include salmon, tuna, mackerel, haddock, basa, anchovies, tilapia, Catla cutla, and rohu in your meals to get a good dose of protein.
4. Spinach
Spinach is a storehouse of vitamins and minerals. It is the best source of iron. The antioxidants help scavenge harmful reactive oxygen species, reduce cholesterol and blood lipid levels, and protect from chronic diseases (3). Adding spinach to your diet will keep you satiated, which means you will not consume junk food. Junk food will only make you gain weight overall and deteriorate your health.
5. Avocados
The creamy and buttery avocados are great sources of vitamins E, A, B6, and C, protein, and minerals (4). The healthy fats in avocado help reduce inflammation in the body and reduce muscle wear and tear. You can have half an avocado with eggs for breakfast or add it to salads, wraps, and sandwiches.
6. Flaxseeds
Flaxseeds are loaded with healthy fats and protein (5). A teaspoon of ground flaxseeds contains about 1.5 grams of protein. Their color ranges from golden to brown, and they are mostly consumed in the ground form. Add one to two teaspoons to smoothies, juices, soups, and salads to make your meals extra proteinaceous.
7. Eggs
Eggs are great for building bigger and firm buttocks. Whole eggs contain various essential amino acids and both water-soluble and fat-soluble vitamins that help rebuild the muscles and strengthen the muscles (6). A medium egg has about 6 g of protein. Consume 2-3 whole eggs per week. Avoid the yolk if your cholesterol level is high and your doctor has advised against it.
8. Legumes
Legumes are great sources of protein, vitamins, and minerals. They are also rich in dietary fiber (complex carbs), which is essential for maintaining an energy balance in the body (7). Consume lentils and beans like yellow lentils, whole lentils, red, green, and black lentils, kidney beans, garbanzo beans, peas, and snap peas.
9. Mushroom
Mushrooms are rich in protein and a good option for all vegetarians and vegans. Hundred grams of white mushroom contains 29 calories and provides 3.3 grams of protein (8). Add them to soups, salads, sandwiches, or wraps to have a delicious and protein-rich meal.
10. Lean Ground Beef
Beef may not be heart-friendly, but there are lean ground beef options available. And they are loaded with protein – 4 oz of lean ground beef can provide you with 28.61 grams of protein (9). Make cutlets or meatballs or add them to soups to make your meals exciting and nutritious.
11. Tofu And Soy Chunks
Soy products like soy milk and soy chunks are great sources of plant-based protein. Soy milk turned to cottage cheese results in tofu. There are 8 grams of protein in 100 grams of tofu. And 3.5 oz of soy chunks contains a whopping 54 grams of protein. Add tofu and soy chunks to salads, sandwiches, wraps, and curries.
12. Cottage Cheese
Soft and white cottage cheese is yummy and a great source of protein – 100 grams contain about 11 grams of protein. It is made from milk and is also rich in calcium. Like tofu, you can add it to your sandwich, curries, salads, and wraps.
13. Quinoa
Quinoa is a pseudocereal that is loaded with essential amino acids like tryptophan, methionine, cysteine, tyrosine, valine, lysine, isoleucine, phenylalanine, and histidine. A cup of cooked quinoa contains 5 grams of protein and 8 grams of dietary fiber (10). Apart from keeping you full for a long duration, quinoa also helps rebuild and rejuvenate your muscles. Make quinoa salad, quinoa rice, and quinoa soup to make a healthy and tasty meal.
14. Meat Steak
Meat steaks are great sources of animal protein, vitamins B12 and B3, and the minerals iron, phosphorus, and potassium. If you work out regularly and have been working extra hard on those glutes, you do need a protein backup. Meat steaks will do that for you.
15. Milk
Go for full-fat milk if you are trying to get a round and shapely butt. Not because it helps you gain weight, but quite the opposite (11). Full-fat milk is good for weight loss. The protein and calcium in milk help build lean muscle mass and strong bones, both of which are necessary for achieving the goal you are aiming at.
16. Chickpeas
Chickpeas or garbanzo beans are amazing sources of plant protein, dietary fiber, mono and polyunsaturated fats, folate, iron, and phosphorus (12). You get about 18 grams of protein if you consume half a cup of garbanzo beans. Add them to salads and curries or make hummus.
17. Brown Rice
Brown rice has a thin layer of the outer covering, the bran. The bran is loaded with dietary fiber (13). Though there is nothing wrong in choosing to eat white rice (eat it with lots of veggies), brown rice is more filling, and you also reap the benefits of dietary fiber. It is very helpful in giving your body the fuel needed to sustain muscle mass while doing butt workouts.
18. Sweet Potato
Sweet potatoes taste great when they are boiled, mashed, and consumed with other veggies. They are loaded with good carbs, antioxidants, and minerals and are perfect for a comforting after workout meal.
19. Plain Greek Yogurt
Plain Greek yogurt is a great source of good gut bacteria, protein, and calcium. It helps increase satiety, improves digestion, and supports proper bowel movement (14). Try your best not to splurge on flavored yogurts as they are packed with tons of sugar. Add it to salad dressings or smoothies or have it as a snack.
20. Pork Tenderloin
A mere 3 ounce serving of pork tenderloin provides 22 grams of protein! Protein is good for building lean muscle mass and improving metabolism. Have it with a side of salad and yogurt dressing.
21. Hemp Seeds
Hemp seeds are obtained from Cannabis sativa or the hemp plant. These seeds are good sources of omega-3-fatty acids. One ounce of hemp seed contains 161 calories, 9.2 grams of protein, and 12.3 grams of healthy fat. Grind them and add to smoothies and salads or make a hemp seed energy bar at home to boost your energy right before working out.
22. Dark Leafy Greens
Of course! If you want to lead a healthy and fit life, you must include dark leafy greens in your diet. These are great sources of good carbs and nutrients that will make your meal complete and wholesome and improve your stamina.
23. Almond Butter
Almond butter is a healthier option compared to butter and margarine. It is high in calories and also loaded with healthy fats and protein. You will feel full and not consume junk food to satiate your hunger. As a result, you will not accumulate unwanted fat in your body.
24. Turkey
Like any other meat, turkey is also a rich source of protein. It has fewer calories and saturated fats than other red meat. Go for lean ground turkey if you are concerned about the fat content. Make kebabs, cutlets, and/or add it to salads and curries.
25. Chicken Breast
Skinless chicken breast is a great source of lean protein. Half a skinless chicken breast contains about 142 calories. It provides you with essential amino acids and keeps your energy levels high. It can be cooked quickly, is easily available, and you can grill it, make a curry, or add it to a soup. These are the 25 best foods that you must consume if you are trying to get a bigger butt. Now, let’s take a look at the diet plan.
Diet Plan For Bigger And Rounder Buttocks
Use this diet as a guide to create your diet using the foods mentioned above. Can sitting all day make your butt bigger? Jesse says, “Sitting all day can indirectly make your butt bigger by causing weight gain. Inactivity through sitting all day limits the number of calories you burn throughout the day, which can lead to weight gain and a bigger butt.” Does sitting on a pillow help make your hips wider and butt bigger? “Sitting on a pillow may make your hips appear wider and your butt bigger. However, this is not permanent and will not stay that way,” according to Jesse Feder. Will eating junk food make my butt bigger? Yes, because you will gain weight, which may not be the result you are looking for. Avoid consuming junk food if you want to have a smaller waist and a bigger butt. Why isn’t my butt getting bigger? There may be various reasons – not adhering to the plan, not exercising your buttocks enough, genes, hormones, etc. But do not panic. Sometimes, it might take more time for you to grow a bigger butt as compared to someone else. Be patient.
