Not all women are born with a naturally plump derrière. The great news is that there are natural tricks for plumping your butt without injections, implants, or surgery. A healthy diet combined with exercise is the way to go to get the toned, lifted butt of your dreams. Eating the right foods while also exercising your glutes regularly can help you achieve a bigger rear.
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The key is adding foods that have a sufficient amount of healthy fats and also a lot of protein to help your muscles grow. If you're a vegetarian, don't fret. There are plenty of nuts, legumes, and veggies you can consume that can help build more muscle. Once you have your menu down, make sure to get in reps of squats, deadlifts, and lunges. Paired with the proper nutrition, those exercises will help you achieve your goals.
Which foods are ideal if you're trying to cultivate a bigger butt naturally? Keep reading!
There's a reason Popeye eats spinach.
Spinach is a great source of iron. Iron is essential for building red blood cells. Red blood cells carry oxygen to the muscles in your body. That oxygen helps metabolize the proteins and fats you eat, which are used to build and repair muscles. That's why Popeye sings, "I'm strong to the finich, 'cause I eats me spinach."
Beans are probably already a part of your diet.
It may not feel like it, but your butt is a muscle. In order to plump it up naturally, eat a healthy serving of beans a couple of times a week. Beans are high in protein and have amino acids that can help build muscle. Just make sure not to pack on the rice since you want to avoid simple carbs.
Chicken is your ally.
White meat, including chicken, is also a great nutritional way to build muscle. The trick is to avoid meats high in fat since you want to avoid gaining unhealthy body mass. Opt for chicken breasts that have the least fat, and avoid eating the skin!
Add kale to the mix.
Dropping the number of calories you consume will be essential in rocking the booty pants you want with confidence. Replace foods high in fat with leafy greens like kale, which are packed with vitamins and minerals to help pump up your metabolism.
Eggs are easy to make and nutritious.
If you're looking for breakfast options, eggs are packed with protein and a great ingredient to help build the muscles in your backside. Just make sure to limit to two eggs per serving since they're high in cholesterol, or stick with egg whites only.
Tomatoes are a must-have in your diet.
If you're looking to reshape your curves, it is important to consume veggies. A low-fat diet is key to making sure you get the most out of your workouts. Pack on the tomatoes serving, but make sure to go low on the oil dressing.
Oatmeal and fruit are a great and quick breakfast.
This pairing is another healthy breakfast option that's low in fat and high in nutritional value–perfect for when you're working out your rear with squats and lunges at the gym. It will provide the fuel you need to lift heavier weights during your workout routine.
Salmon is delicious and nutritious.
This is another healthy fat that will help you avoid gaining fat in the wrong places. Salmon will keep you full so you don't do any additional snacking. It takes a lot of work to get your glutes to a higher place and it starts with what you eat!
Sweet potato is key.
You want to avoid rice and white potato dishes as much as possible since the ingredient has a high glycemic index. This means it will take your body longer to break the food down and your body will store more fat. Try a healthy side like a sweet potato, which can help blast fat in your stomach area (so it hopefully goes in the right spot!).
Quinoa is a great alternative for white rice.
This is also a great replacement for rice since it's a healthy grain that won't make you gain pesky belly fat that's hard to burn no matter how much you run or work out. You also want to avoid processed foods and stick to sides that are as fresh as possible.
Strawberries are a good snack to have.
When dessert comes around, avoid grabbing that chocolate bar or cookie. We tend to store more fat around our hips and thigh area, but if you want to make sure to remain toned, then stick with fruits and sweets low in fat.
Lentils are filled with nutrients.
There is plenty of protein in lentils and they can make a great side or be used in nutritious soups. The protein will feed the muscles in your booty and the fiber helps your body to absorb nutrients properly so that you can make the most of your workout.
Greek yogurt has tons of protein.
Greek yogurt is a great option to help you enlarge your glutes. It has both slow- and fast-digesting protein, which helps muscle growth. Combined with exercise, you will be able to improve muscle thickness, strength, and overall body composition.
Avocados are essential.
Avocados should always be part of your diet. Not only is avocado delicious and can be eaten in so many different ways, but the antioxidants in the fruit keep your body fit, and the unsaturated fats help muscles grow faster.
Lean beef is a must.
Unless you are vegetarian or your body is not as tolerant of beef as it once was, eating lean red meat can be super helpful in helping you build more muscles. Pair it with a healthy side like a salad or vegetables after a workout to help rebuild the muscle.
Turkey is another great option.
If you want to up your protein intake, turkey is a great and much healthier option than beef. Poultry is a great source of protein and ground turkey serves as a great alternative for preparing any of your favorite meals like meatballs, taco meat, or lasagna.
Protein powder could be helpful.
If you don't eat meat or if you don't have time to prepare a big meal, opt for a protein shake to pair with an intense workout. Not only will it give your muscles and body the nutrients they need, but it will also keep you nice and full.
Brown rice is a good carb to have.
Brown rice is not only the next best thing after white rice, but it's also high in amino acids. These BCAAs are broken down directly into your muscles for a quick source of energy that help with muscle soreness and fatigue, so you can keep going with your workouts.
Cottage cheese is the perfect snack!
Cottage cheese comes with 22 grams of protein per cup, and it makes it an easy go-to snack that can help with your goals. The cheese is also loaded with casein, which is a slow-absorbing milk protein that may help the booty and muscles grow.
Plantains are a delicious carb.
Plantains are a good source of fiber and are also rich in potassium, beta carotene, vitamin B-6, and vitamin C. A medium plantain has around 220 calories, 4 grams of fiber, and 57 grams of carbohydrates. As long as you don't fry them, they can be a good addition to your diet.
Mushrooms are so tasty.
Add mushrooms into your diet to not only add flavor, but some additional protein. They may not have much but any bit helps. They also provide antioxidants and amino acids to help rebuild your muscles after a tough workout.
Find a milk you like.
Whey is a protein found in milk that contains all nine essential amino acids, which are needed in building a booty. Mix your favorite type of milk like almond, soy, or dairy with your favorite protein shake and use it as a meal replacement post workout. You will notice a change in your weight but also an increase in muscle.
