Most people think that to get a bigger butt they must spend hours in the gym lifting heavy weights. However, diet plays a crucial part when it comes to booty gains. Women especially, seemed to have a fear of calories and carbohydrates. If your goal is to build a bigger butt, you can't be scared of either or you won't reach any gains. There is a right way and a wrong way to do this. If you are like me you're probably thinking "If I'm supposed to increase my calories to build a bigger butt, won't I get fat?" If you eat crap like processed foods and junk to up your calories, then yes you will gain body fat.
The rule of thumb is to eat at least 4-5 small meals every 2-3 hours. Each meal should contain a protein, complex carbohydrate, and vegetable. It's best to try to eat at least 20 grams of protein at each meal. I use a weight scale (you can find cheap ones at Walmart for $20). However, if you don't have a scale, 20 grams is about 2 palm-sized portions. When it comes to carbs, aim for 1-2 grams per lb of body weight. So if you weigh 145 lbs, try to eat 145 grams of carbs. If you up your calories by implementing the following foods into your diet you're sure to reach your booty goals.
1. Avocados
Avocados are an excellent source of heart-healthy monounsaturated fats. I personally think people dieting or not, should eat avocados. This powerful fruit is chock-full of vitamins, minerals, fiber, and potassium. Don't go crazy though because too many could make you gain weight. I eat 2-3 a week with no problem.
2. Eggs
I love eggs and hopefully you do too! Eggs are a great way to get your towards your booty goals. Each egg packs 6 grams of protein and the amino acid leucine needed to build muscle. Don't be afraid to eat the egg yolk. According to Healthline.com eating 3 whole eggs per day is safe for healthy people. Eggs raise the "good" cholesterol for most people with no increase in the "bad" cholesterol.
3. Nuts And Seeds
Cashews, pistachios, almonds, and pumpkin seeds are just some of the best nuts and seeds you can eat to gain muscle. They're high in calories but contain the optimal blend of fats, protein, and fiber that will keep your metabolism going.
4. Lean Meat
This includes chicken, fish, turkey, and beef. If you're gonna eat beef especially, regularly, try to stick with grass-fed organic. You may notice body-builders diets consist of a lot of beef. That's because beef is high in creatine which your muscles use to create energy quicker. This is essential to help you workout longer and harder. We talked about the important amino acid earlier leucine. Chicken is rich in this amino acid to help add mass. This doesn't mean start noshing on chicken wings and drumsticks. Choose boneless skinless chicken breasts.
5. Potatoes
Ahhhh the dreaded potato. Before I started building my booty, I couldn't tell you the last time I had a potato of any sort. Even in the beginning of my muscle building journey I was very leary. Overtime, I realized potatoes are necessary in building a bigger butt. You still need to proceed with caution and consume potatoes in moderation. Potatoes are an excellent source of vitamin B6, vitamin C, and potassium.
6. Salmon
Salmon is arguably one of the healthiest lean meats out there. It contains omega-3 fatty acids and 9 amino acids (there's that word again). Research shows that the omega-3 and amino acids combined, help increase muscle gain during exercise.
7. Plain Greek Yogurt
Plain greek yogurt is rich in high-quality protein that's great for your muscle building. It contains potassium, iodine, and of course protein. Not only that, it provides healthy bacteria to give your gut a boost and make your entire body feel good.
8. Brown Rice
Rice was another dreaded carb for me, and I never ate it even when I had regular sushi. In working with several personal trainers, they changed my mind on this carb that gets a bad wrap. Brown rice is a slow digesting grain with muscle-building amino acids and 5 grams of protein per serving. Of course, you shouldn't use this as your primary protein source with your meals. It works great for your muscles when you combine it with a high-protein source such as fish or other lean meat.
9. Spinach
There was a reason why Popeye ate lots of spinach. It's jam-packed with vitamins, iron and other nutrients needed to help build muscles. It's best to eat it in raw form instead of cooked or frozen. If it's hard for you to eat it raw, throw it in a blender and make a green smoothie. Adding apples and other healthy fruits to it will mask the taste.
10. My Protein Breakfast Sandwich
I wanted to throw this in there because I've been making it everyday and it gives me so much energy before my morning workout. It also has a good ratio of protein, carbohydrates, and fat. Note, you can double the amount of vegetables and protein if you like.
Ingredients
2 whole wheat English muffins toasted
1 handful of raw spinach
1 slice tomato
1-2 slices of ham or turkey
Simple!
I toast the English muffins while frying the egg in olive oil (you can also poach it). I lay the spinach on one half of the English muffin. Then place the two slices of protein and the tomato on top. There you have it! It's so healthy, so filling, and less than 200 calories.
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