Believe it or not, you can get a rounder, firmer, and bigger butt without implants. Many foods help make your butt bigger. Of course, these foods, along with certain exercises, can help you get a naturally lifted shapely butt. Read on to get the full list of 25 foods and a diet plan to build lean muscle in your glutes. Scroll down! Show
But first, let’s know how these foods help get a bigger butt. Read on. In This Article
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. 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. 1. Protein Shake Shutterstock 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 SeedsChia 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. FishFish 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 Shutterstock 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. AvocadosThe 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. FlaxseedsFlaxseeds 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 Shutterstock 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. LegumesLegumes 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. MushroomMushrooms 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
Shutterstock 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 ChunksSoy 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 CheeseSoft 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 Shutterstock 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 SteakMeat 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. MilkGo 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
Shutterstock 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 RiceBrown 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 PotatoSweet 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 Shutterstock 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 TenderloinA mere 3 ounce serving of pork tenderloin provides 22 grams of protein! Protein is good for building lean muscle mass and
improving metabolism. 21. Hemp SeedsHemp 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
Shutterstock 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 ButterAlmond 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. TurkeyLike 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 BreastSkinless 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. Infographic: Easy Exercises To Tone Your Butt At HomeYou can now get the butt of your dreams right from the comfort of your home. While you must keep a close eye on your diet, a strict and effective workout plan is essential, too. It is crucial to achieving a perfectly toned and sculpted lower body. Check out the infographic below to learn which exercises you need to add to your workout regime. Illustration: StyleCraze Design Team You can easily get a bigger butt naturally without implants. The butt is made of glute muscles (gluteus minimus, gluteus maximus, and gluteus medius) and fat layer. Foods rich in protein like beef and chicken breast can help increase the lean muscle mass in your butt. On the other hand, high-calorie foods can add the fat layer to your butt and enhance the appearance of your butt. The diet and foods mentioned in this article and exercises can help you get a naturally lifted shapely butt. Frequently Asked QuestionsWill 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. SourcesArticles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.
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Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has... more Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has vast experience in Clinical Nutrition as... more |
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