Foods That Make Your Butt Bigger are one of those topics that fuels a great deal of curiosity. Trust me, if you want to know how to enhance your glutes, you're not alone. In today's world, where having a well-rounded backside is almost an emblem of fitness and beauty, it's no surprise that people are searching high and low for the secrets to building a bubbly and toned booty. Whether you're resorting to squats, lunges, or just a better-detailed diet, knowing what to consume can make all the difference. But let me tell you from personal experience-busting out those squats in the gym won’t cut it if your pantry isn't stocked right.
Firstly, let's talk about the wonders of protein-packed foods. As someone who has dived into the world of personal training and nutritional science, I can't stress enough how critical protein is. Foods like chicken breast, turkey, and Greek yogurt are like the unsung heroes of the butt-enlargement journey. My fitness instructor swore by egg whites, and I can attest, they do go a long way. Remember the cost-effective legumes and quinoa? They are not just trendy; they work wonders too. Toss them in a salad or have them as a side-your butt will thank you.
Let’s not forget healthy fats. This is where my grocery list gets interesting. Talk about avocados, nuts, and that miraculous concoction known as peanut butter. Throw these into your dietary routine, and you could be on your way to seeing an improvement. I must admit, the idea of peanut butter on whole-grain toast is like a little slice of heaven that also happens to help your glutes. Coincidence? I think not!
Then there’s the less glamorous but oh-so-necessary fiber-rich foods. Think about beans, oats, and even that simple gala apple. They not only keep you full but help in the gradual buildup of those muscles down south. My grandmother always said, “An apple a day keeps the doctor away,” and apparently, it keeps my glutes pretty satisfied too.
And please, do not sleep on the importance of hydration. Stay well-hydrated with plenty of water and even some coconut water-if you’re feeling fancy. In 2024, we’re talking about well-rounded routines and comprehensive diet plans that cater to specific body goals. After a hardcore gym session filled with resistance training and hip thrusts, your body will be begging for some solid nutrition.
In our comprehensive table of contents, you'll find everything broken down from the best protein sources to delicious recipes that make it easy to incorporate these foods into your diet. Let’s face it-your journey to a bigger butt will be as much fun as it is challenging when you have the right foods cheering you on!
1. Nuts 🍽
Nuts really are one of the best foods for a bigger butt. In order to get some "junk in the trunk," you have to eat healthy foods that'll make your butt bigger. Eating a daily assortment of nuts can get you started on the right track. Mixed nuts usually consist of cashews, almonds, and peanuts. Most 1-ounce servings contain at least 135 calories. I usually don't like the taste of nuts on their own, so sometimes I may throw them on a salad or pair them with raisins. If you're not a nut lover either, then I highly suggest that you try something sweet like Star Snack's toffee peanuts or Kar's Yogurt Apple Nut mix. If you do not know where to find these healthy foods in your city, searching for health food stores like Whole Foods or for healthy restaurant options like Le Pain Quotidian should do the trick.
2. Avocado 🥑
Avocado is an all around healthy food choice. This green-fleshed fruit is loaded with potassium, fiber, and various minerals and vitamins. However, the great thing about avocado is that it's made with fat-particularly monounsaturated fat. If you're not careful, avocado can put you in a position where you're gaining too much weight. Therefore, eat it in moderation, but have fun with it. Put it on a turkey sandwich or add it to a yummy burrito.
3. Greek Yogurt 🍦
One of my favorite foods is Greek yogurt and it's one of the most delicious foods that make your buttocks bigger. Unlike regular yogurt, Greek yogurt packs at least 16 grams of saturated fat. That's 11 grams more than regular yogurt. This can increase cholesterol levels, which typically is the culprit of heart disease. Nutritionists recommend that Greek yogurt lovers invest in low-fat or fat-free alternatives, and eat in moderation because you'll definitely start to pick up some pounds.
4. Whole Wheat 🍞
You should start replacing all your butter breads and white breads for whole wheat bread. The great thing about whole wheat is that it's a healthier food choice in comparison to other breads. Some of the most popular bread in the grocery store is made without natural grains, which is a very beneficial source of fiber. Whole wheat bread contains more calories and keeps you full, unlike regular white bread. It's definitely a great way to add on a few pounds.
5. Tuna 🐠 🐟
Tuna is actually a great choice when it comes to foods that make your booty bigger. One can of tuna holds a little less than 200 calories and is a perfect source of protein and healthy fat. If you're looking to gain heavy weight, then add a few more calories to your tuna meals by mixing in eggs, mayo, celery, or sweet relish. You'll enjoy your tuna salad even more by using it as a spread on a nutritious slice of whole wheat bread. However, if you're trying to avoid a high dosage of calories, then enjoy your tuna plain and unseasoned.
6. Dried Fruit 🍇 🍓 🍈
Dried pineapples, dried bananas, and dried apricots…they're basically all the same when it comes down to a high-sugar content. Surprisingly enough, dried fruit puts more pounds on you in comparison to regular fresh fruit. According to Men's Fitness, “Two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries.” This choice of snack will definitely benefit your journey to a fuller bottom, but don't mess with it if you're afraid of the massive calorie count.
7. Potatoes 🍠🥔
Last but not least on the list are potatoes. Yes, the potato has carbohydrates that most people cut back on when they're trying to lose weight, but if you're trying to get a little more "cushion for the pushin'," then don't eliminate this food. Like I mentioned for several other foods on this list, you have to eat this vegetable in moderation because even one medium-sized potato has 163 calories. Yet, potatoes are a great source of Vitamin C, Vitamin B6, and potassium. Make sure to always eat unpeeled potatoes because they have the best nutritional value.
8. Lean Beef 🥩
If you want to build up those muscles in your booty, get yourself some lean beef. Although beef isn't one of the foods that are typically recommended, it contains lots of vitamins and minerals and loads of protein!
9. Quinoa 🍛
If you have a gluten sensitivity or intolerance, your best bet is to try some quinoa. These grains are super healthy and are one of the few plant-based foods that are considered a complete protein and contain all of the essential amino acids.
10. Eggs 🍳
Eggs are well known for being a food that's high in protein so it's no surprise that it made the list for booty-enhancing foods. Hard boiled eggs make a great snack and who doesn't love scrambled eggs for brekkie! Make sure you check with your doctor to see how many eggs you can have since eggs are high in cholesterol.
11. Beans 🫘
Beans get a bad rap because they can cause bloating but the truth is, they're packed with protein and contain amino acids that can help build up muscle. Another bonus is that beans are the most inexpensive source of protein and they're a great source of antioxidants! Beans are one of the best foods for a big booty.
12. Leafy Green Vegetables 🥬
When you think of leafy green veggies, they will not just help your booty, but they will also help with your entire body's well-being. Kale, spinach - really any leafy green will do it!
13. Tomatoes 🍅
Tomatoes are fantastic for your health! Not only are they packed with antioxidants, but they will help add a bit of lift to your butt. One a day will keep your butt looking fab!
14. Berries 🍓
Every berry that you eat is going to benefit your entire body, not just your butt. Blueberries will help your skin, same with strawberries, blackberries are great for your health. A box of berries can go a long way too!
15. Cottage Cheese 🧀
There are loads of benefits of cottage cheese, including that it's one of the foods that make your butt bigger. It is packed with all sorts of vitamins and iron, magnesium, phosphorous, potassium. What is better than that?
16. Turkey 🦃
Turkey is a rich source of protein. It's actually one of the leanest meats out there and it tastes fantastic. Replace a lot of the fatty hamburger you are using and instead, switch with turkey.
17. Brown Rice 🍚
The cool thing about brown rice is that it is packed with fiber, which has been shown to reduce high cholesterol levels. Not only will your booty look great, but your body will feel better.
18. Tilapia 🐠 🐟
The thing I love about this fish is that it is a is a very low-fat fish. That means that you can really, really fill up on it and not worry a lot about fat. It's also packed with vitamins, making it one of the best foods that make your butt bigger.
19. Protein Drinks 🥤
To be honest, I never understood protein shakes, however, after some research, I get it. The purpose of them is protein can be infused into the body so that the protein can be delivered to your muscles, to begin healing the "micro tears" that happen when you work out. So after your squats? Chug a protein shake!
20. Chicken Breasts 🐓
Chicken is delicious and if you are looking for a healthy meal that will make your butt much bigger, this is it. Just a little olive oil, some brown rice and you'll have a juicy booty in no time!
Weight boosting beverages like fruit smoothies and milk can also be a great additive to your diet if you're trying to gain a bigger butt. Just be careful not to overdo it, and always make sure to burn the calories as you go. Have you tried any of these protein-enriched super fat foods? What are some other booty building foods that you love? Please do share!
This article was written in collaboration with editor Heather Robinson.
Frequently Asked Questions
- Can certain foods really help make your butt bigger?
- Yes, some foods can contribute to a bigger butt by promoting muscle growth and healthy weight gain. Foods rich in protein, healthy fats, and complex carbohydrates can support muscle development and overall body composition, which may result in a more prominent buttocks.
- What types of food should I eat to increase the size of my butt?
- To help increase the size of your butt, focus on consuming foods rich in protein, like lean meats, fish, beans, and dairy products; healthy fats, like avocados, nuts, and olive oil; and complex carbohydrates, such as whole grains, sweet potatoes, and quinoa. These nutrients support muscle growth and healthy weight distribution.
- Is exercise important for getting a bigger butt, too?
- Absolutely! Exercise, especially targeted workouts like squats, lunges, and glute bridges, can help build and tone the muscles in your butt, making it appear larger and firmer. Combining a balanced diet with regular exercise is the most effective way to achieve a bigger, well-shaped butt.
- How long does it take to see results from eating these foods and exercising?
- The time it takes to see results can vary depending on factors like your starting point, consistency with diet and exercise, and individual body type. Generally, with a balanced diet and regular targeted workouts, you may start to see noticeable changes in your butt size and shape within a few weeks to a few months.
- Are there any potential downsides to trying to make your butt bigger?
- While aiming for a bigger butt can have aesthetic benefits, it's essential to maintain a balanced approach to diet and exercise. Overconsumption of calories, even from healthy foods, can lead to unwanted weight gain in other areas. Additionally, focusing solely on your butt may create muscle imbalances, so ensure you're also working on other muscle groups and maintaining overall fitness.
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