Contrary to a widespread opinion, it is possible to get bigger and rounder buttocks without any invasive methods. We can draw a parallel between buttocks and practically any other muscle in the human body.
To achieve the best possible results- what we consume, and when we consume, also has a massive effect. That is why it is important to consider nutrition. Many foods can be of help in this case.
I went through this process personally and I feel sharing my experience will be useful to many people out there.
Without further ado, let us begin.
How Can Food Help in This Matter?
Meals can will certainly increase fat and lean muscle mass in your buttocks.
Your buttocks are made up of glute muscles (gluteus maximus, gluteus minimus, and gluteus medius) and fat.
“Starch-rich foods tend to be higher in calories,” says Jesse Feder, a Registered Dietitian with a Master’s Degree in Dietetics and Nutrition from Florida International University. This can help you gain weight and hence make your butt bigger.”
Protein-rich diets assist grow lean muscle mass, while high-calorie foods help add a fat layer.Note: The one thing everyone asks is ‘how long will it take for my butt to become bigger?’ You must remember that everything takes time and it can even take around 2 years for some people. But consistency is important if you want to achieve your desired results.
As Issaonline writes, genetics determine the size of your foundation. However, what and how you eat will also influence how big it becomes.
The way you eat can also have an impact on how big your glutes stay. Remember that even if you acquire the physique you desire, you must continue to work in order to maintain the size.
Some people may have larger buttocks because they consume a lot of fatty and high-calorie foods.While this may contribute to an increase in size, the goal is to increase muscle mass rather than fat deposits in your tummy.
Carrying too much fat can lead to various ailments that you certainly want to avoid.
What Foods You Should Consume to Get Big Butt?
Now, let us take a look at some of the foods that can come useful in this manner.
Protein Shake
According to a study conducted by Villanova University, human body requires:
- 1.2 – 1.6 grams of protein per kilogram of body weight (to sustain the requirements of endurance sports)
- 1.6 – 1.8 grams of protein per kilogram of body weight (to sustain the requirements of the strength training)
When you can’t obtain enough protein from entire foods, protein drinks come in useful. I found protein shakes quite practical since I don’t have too much free time I can spend on preparing food due to my busy schedule.
There are various protein shakes on the market (including vegetarian and vegan versions). Purchase one, mix it with water/milk/almond milk, and consume it 15-20 minutes after your workout.
Chia Seeds
Chia seeds are absolutely filled with protein and healthy fats. Chia seeds contain 14 grams of protein per 100 grams. These seeds are high in omega-3 and omega-6 fatty acids, as well as antioxidants and fiber. Focusing on healthy fats can help you get rid of those love handles that make you self-conscious.
Add two teaspoons to your smoothies, pancakes, and juices for breakfast. They are easily accessible and have a neutral flavor. As a result, you can use them in any meal. However, excessive use may result in stomach pain.
As I said previously, making shakes is something that suits me much better. Adding chia seeds to the mix is what adds not only layer of flavor, but also has nutritional value.
Fish
Fish is high in protein and omega-3 fatty acids, which are beneficial fats. Protein-rich foods include salmon, tuna, mackerel, haddock, basa, anchovies, tilapia, Catla cutla, and rohu.
Of course, it is completely up to you which one of these you will choose. In my case, I focus on anchovies simply because I love the taste.
Spinach
Spinach is high in vitamins and minerals. It is the best iron source out of all the vegetables. Antioxidants aid in the removal of dangerous reactive oxygen species, the reduction of cholesterol and blood lipid levels, and the prevention of chronic diseases.
Including spinach in your diet will keep you full, which means you will eat less junk food, which is always preferable for those who are interested in achieving these results.
Once again, I must say that adding spinach to my diet has proved to be one of the best decisions I’ve made. The reason is quite simple, adding them to shakes is practically effortless and they really help me stay full during the highest percentage of my day.
Junk food will only make you gain weight and harm your health.Avocados
Avocados are a good source of vitamins E, A, B6, and C, as well as protein and minerals.
Nutrition expert MS. RD. Melissa Mitri says that avocados are great for a low-carb diet as they are considered one of the lowest-carb fruits and are also high in healthy fats and fiber to keep you full and promote overall health.
You can have half an avocado with eggs for breakfast or add it to salads, wraps, and sandwiches. Avocados can be a perfect fruit you can add to your diet as it can help you achieve the perfect slim thick body type figure that everyone’s going crazy over these days.
They are good enough for you to add them in shakes, but at the same time, there are numerous recipes that contain avocados I’ve tried out.
Lean Ground Beef
Although beef is not good for your heart, there are lean ground beef options available. They are also high in protein, with 3 oz of lean ground beef providing 25 grams.
To make your meals more enjoyable and healthful, create cutlets or meatballs or add them to soups.
Cottage Cheese
Soft and white cottage cheese is yummy and a great source of protein – 100 grams contain about 11 grams of protein, according to Men’s Health. It is made from milk and is also rich in calcium. Like tofu, you can add it to your sandwich, curries, salads, and wraps.
Meat Steak
Beef steaks are high in animal protein, vitamins B12 and B3, as well as the minerals iron, phosphorus, and potassium. .
If you work out consistently and have been working hard on your glutes, you will need a protein supplement. Beef steaks will do the trick.Brown Rice
Brown rice has a thin layer of bran on the outside. The bran is high in dietary fiber, as Brown rice: a missing nutrient-rich health food study writes. I completely shifted from consuming white rice to this variety.
Though there is nothing wrong with eating white rice (as long as it is accompanied by plenty of vegetables), brown rice is more satisfying and provides the added advantage of dietary fiber.
It is quite beneficial in providing your body with the nourishment it requires to maintain muscular mass while doing butt workouts.
Hemp Seeds
Cannabis sativa, or the hemp plant, yields hemp seeds. Hemp seed has 161 calories, 9.2 grams of protein, and 12.3 grams of healthy fat per ounce.
To enhance your energy before working out, grind them and add them to smoothies and salads, or prepare a hemp seed energy bar at home.
Chicken Breast
Skinless chicken breast is easily among the best sources of lean protein. Half a skinless chicken breast usually contains roughly 165 calories per 100 grams. It provides the consumer 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.
Turkey
Turkey, like any other meat, is a good source of protein. It is lower in calories and saturated fats than other types of red meat. If you are concerned about the fat content, choose lean ground turkey. Prepare kebabs, cutlets, salads, and curries with it.
Fortunately, turkey is, let us say, quite versatile when it comes to the dishes you can prepare with it.
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. Find out if you need to improve your metabolism by calculating your metabolic age.
Greek Yoghurt
Greek Yoghurt is highly nutritional, which is ideal for those who are interested in getting a bigger but, but avoid consuming foods that just provide fat to the body, without anything positive in the meantime. I adore Greek Yoghurt for two reasons:
- Its versatility, which makes it possible for it to be a part of a high number of dishes I prepare, when I have free time.
- Adding it to the shake is as simple as it can be.
Each serving of Greek Yoghurt provides a high amount of calcium, vitamin B12, riboflavin, and phosphorus. A cup of low-fat Greek Yoghurt comprising 245 grams provides 24 grams of protein which is twice the content when compared to any other low-fat yoghurt.
Akin to other dairy products,
Greek yogurt provides both fast and slow-digesting protein which promotes glute growth.Sample Diet Plan for Growing a Bigger Butt Using the Listed Foods
| Meal | Food | Amount |
|---|---|---|
| Breakfast | Greek yogurt | 1 cup |
| Avocado | 1/2 medium | |
| Eggs | 2 large | |
| Hemp seeds | 2 tbsp | |
| Snack | Almond butter | 2 tbsp |
| Apple | 1 medium | |
| Lunch | Lean beef | 4 oz |
| Brown rice | 1/2 cup | |
| Spinach | 1 cup | |
| Snack | Protein shake | 1 scoop |
| Banana | 1 medium | |
| Dinner | Tinder pork or chicken breast | 4 oz |
| Fish (e.g. salmon, tuna, or cod) | 4 oz | |
| Brown rice | 1/2 cup | |
| Chia seeds | 2 tbsp | |
| Snack | Greek yogurt | 1 cup |
| Berries (e.g. strawberries or blueberries) | 1/2 cup |
Additional tip: You can always consider improving your training session. One of the most efficient ones is to use a treadmill. It can lead to both muscle gain, especially in the gluteus area, as well as for efficient weight loss.
FAQs
Final Reflections
As you can see, the number of foods that can help you with increasing your butt size is practically endless. You have a lot of space for experiments with various diets and workouts.
For me, protein shakes are the way to go for reasons I’ve mentioned previously. But when I have the time, I do not refrain from making a fatty, high-iron containing, dish.
