Ladies, listen up! If you want to get a fuller, rounder, and firm butt like JLo, Beyoncé, and Amanda Seyfried, you HAVE to read this article. But merely exercising your butt will not give you the desired results. And what about buttock surgeries? They are expensive, uncomfortable, and can make your butt look artificial. Give your hips the necessary lift by consuming these 28 butt enhancing foods in the right amounts (and exercise). For best results, use the sample diet plan to design your daily diet. Don’t wait any longer, swipe up!
How Can Foods Help You Get A Bigger Butt?
Food is the most important thing that will help you get a bigger butt fast. The muscles in your buttocks (gluteus maximus, gluteus minimus, and gluteus medius) undergo wear and tear when you work out your butt. To help rebuild and rejuvenate the muscle fibers (which are made of protein), you have to consume certain foods to replenish the protein and energy reserves (complex carbs and healthy fats).
If you do not eat properly, you will become weak, and your buttocks will sag instead of becoming firm and round. And you don’t want that to happen! So, let’s get down to business. Let me tell you what you should eat to enhance the size and shape of your buttocks.
28 Foods You Should Consume To Get Big Buttocks
Your muscles are made of protein, and you need to replenish the protein stores to help them recover from the workout sessions (assuming that you are regularly exercising to tone your buttocks). But which foods are protein-rich? Well, scroll down to find out. Make sure you include at least one of these in every meal you have throughout the day.
1. Chicken Breast
Skinless chicken breast is a great source of lean protein. Half a skinless chicken breast contains about 142 calories. It can be cooked quickly, is easily available, and you can grill it, make a curry, or add it to a soup. It provides you with essential amino acids and keeps your energy levels high.
2. Protein Shakes
Protein shakes are a great option for those who train twice a day and/or do not get enough protein from natural food sources. 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.
3. Chia Seeds
Chia seeds are packed with proteins and healthy fats. They are obtained from the plant Salvia hispanica, and 100 grams contain about 17 grams of protein. You can add two tablespoons of chia seeds to your breakfast smoothie, 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.
Fish are loaded with protein and healthy fats (omega-3-fatty acids). Include salmon, tuna, mackerel, haddock, basa, anchovies, tilapia, Catla catla, and rohu in your meals to get a good dose of protein.
Flaxseeds are one of the oldest crops and top the superfoods list. Their color ranges from golden to brown, and they are mostly consumed in the ground form. A teaspoon of ground flaxseeds contains about 1.5 grams of protein. Add one to two teaspoons to smoothies, juice, soups, and salads to make your foods extra proteinaceous.
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.
Lentils and beans like yellow lentils, whole lentils, red, green, and black lentils, kidney beans, garbanzo beans, peas, and snap peas are a great source of plant-based protein. They are rich in dietary fiber (complex carbs), which is essential for maintaining an energy balance in the body.
Mushrooms are rich in protein and a good option for all vegetarians and vegans. A hundred grams of white mushroom contains 29 calories and provides 3.3 grams of protein. Add them to soup, salad, sandwiches, or wraps to have a delicious and protein-rich meal.
9. Lean Ground Beef
Beef may not be heart-friendly, but there are lean ground beef options available. And they are loaded with protein – 100 grams of lean ground beef can provide you with 21 grams of protein. Make cutlets or meatballs or add them to soups to make your meals exciting and nutritious.
Soy milk turned to cottage cheese results in tofu. It is a good protein source for those who do not consume meat or animal products – 100 grams of tofu contains about 8 grams of protein. Add tofu to salads, sandwiches, wraps, and even smoothies (blended) to get an extra dose of protein.
11. Soy Chunks
Soy chunks (popular as Nutrela) are plant-based protein sources. And 3.5 oz of soy chunks contains a whopping 54 grams of protein. You can make curries or add them to salads and wraps.
12. Cottage Cheese
Soft and white cottage cheese is yummy and a great source of protein – 100 grams contain about 11 grams of protein. Made from milk, it is also rich in calcium. Like tofu, you can add it to your sandwich, curries, salads, and wraps.
Quinoa is a pseudocereal that is loaded with essential amino acids like tryptophan, methionine, cysteine, tyrosine, valine, lysine, isoleucine, phenylalanine, and histidine. Apart from keeping you full for a long duration, quinoa also helps rebuild and rejuvenate your muscles.
Complex carbs are good for you as they provide readily available energy. They also increase satiety, prevent constipation, and improve your overall health. Here’s what you can consume from this food group.
Oats are a great option for a dietary fiber-rich breakfast. And 100 grams contain 11 grams of dietary fiber. Oats help increase your satiety levels, give you instant energy, prevent muscle injury and gut problems, and aid weight loss. Apart from making oatmeal, you can also add oats to smoothies.
15. Brown Rice
Brown rice is nothing but rice with a thin layer of the outer covering. This outer covering is loaded with healthy fats and, most importantly, dietary fiber. Though there is nothing wrong with 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.
16. Sweet Potato
Sweet potatoes taste great when they are boiled, mashed, and consumed with other veggies and a source of protein. Loaded with good carbs, antioxidants, and minerals, sweet potatoes are perfect for a comforting after workout meal.
17. Cruciferous Veggies
It’s a no-brainer that cruciferous veggies are a great source of vitamins, minerals, phytonutrients, and dietary fiber (good carbs). Consume veggies like broccoli, arugula, cauliflower, kale, cabbage, and Brussels sprouts to give your body the much-needed nutrition.
18. 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.
19. Other Veggies
Consume other veggies like carrot, beetroot, okra, eggplant, tomato, cucumber, scallions, turnips, and herbs. Include as many colors in your meal as possible. Different veggies offer different nutrients, and that is what you should get when you want a bigger butt without accumulating fat in your tummy area.
Fruits are loaded with vitamins, mineral, dietary fiber, and fruit sugar. Include them in your diet to get the necessary amount of carbs one to two hours before your workout session. The fruit sugar helps you get that instant energy and increased stamina required to do the buttocks training at the gym or home. Also, the dietary fiber will keep your hunger pangs at bay.
21. Whole Wheat/Multigrain Bread
Whole wheat or multigrain bread/cookies are what you should be consuming now. Because they are loaded with good carbs, thereby improving your satiety levels. Consume these post workout so that you don’t feel weak and starved.
Healthy fats are essential, and you must include at least two types of healthy fat sources in your diet every day. Here are the best options for you.
The creamy and buttery avocados are great sources of vitamins E, A, B6, and C, protein, and minerals. You can have half an avocado with eggs for breakfast or add it to salads, wraps, and sandwiches.
23. Olive Oil And Flaxseed Oil
Olive oil and flaxseed oil are rich in vitamins E and K and omega-3-fatty acids. Use them to grill, make salad dressings, or shallow fry in them. They not only enhance the taste of the food but also make it more nutritious.
If you want bigger buttocks, you must consume foods that are high in calories – like nuts. Because you will workout regularly and burn a lot of calories. If you are on a low-calorie diet, your body will become weak, and the muscles in your buttocks will not be able to sustain the strain. Consume almonds, walnuts, pistachios, peanuts, pine nuts, or macadamia nuts.
25. Sunflower And Almond Butters
Sunflower and almond butters are better options than butter and margarine. Though these are high in calories, they are 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.
Ghee or clarified butter is obtained from cow’s milk (or buffalo’s). It helps improve the taste of the food and reduces inflammation and inflammation-induced weight gain in the body. Add it to your coffee (ghee coffee) and salad dressing or use it for shallow frying and grilling.
27. Fish Oil
Fish oil is loaded with omega-3-fatty acids, which are healthy fats that help improve your overall health. You can either take fish oil supplements or consume fish with skin regularly.
28. Hemp Seeds
Hemp seeds are obtained from Cannabis sativa or the hemp plant. These seeds are a good source 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. You can 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.
These are the top 28 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
|Meals||What To Eat|
|Oatmeal/quinoa + 1 whole egg + 2 almonds|
|1 cup full-fat milk + 1 digestive biscuit|
|Tuna salad or mushroom salad with flaxseed powder, olive oil, lime, honey, and chili flakes dressing|
|1 cup green tea + 2 saltine crackers|
|Lentil soup/chicken soup with 1 piece of multigrain bread|
Use this diet as a guide to create your diet using the foods mentioned above.
Getting a bigger butt is not tough, but you have to eat right and exercise regularly. Check out this article if you are not sure which exercises will help you get a bigger butt. Have any more queries? Feel free to post a comment below. Till then, stay fit, and stay happy. Cheers!
Expert’s Answers for Readers Questions
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 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.
Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.