How To Increase Buttocks Size By Eating|18 Foods You Must-Try.

Contrary to what many believe, growing a larger butt starts in the kitchen.

Combining regular exercise with a healthy diet full of gluten-enhancing foods is one of the most effective strategies for maximizing your results.

Certain foods can increase muscle growth, strength, and recovery to help you achieve your dream butt.

Here are 18 foods that can help you get a bigger butt.

Protein Shakes

Protein shakes are a great option for a healthy post-workout snack.
Whey protein, a type of protein found in milk, has been shown to support muscle growth and recovery after exercise.

Enjoy these or other protein powders post-workout by mixing them with milk, fruits, and vegetables to boost the benefits of your shake.

Cottage Cheese

Cottage cheese, made from fresh curd, have a mild flavor and chewy texture. It’s very nutritious, providing about 22 grams of protein per cup (210 grams), plus plenty of phosphorus, vitamin B12, selenium and riboflavin.

It is also fortified with casein, a slow-absorbing milk protein that promotes muscle synthesis and helps to enlarge the buttocks.


Legumes are a family of plants that include beans, lentils, peas, and peanuts. They are generally high in protein and can maximize muscle synthesis and promote gluteal muscle growth.

For example, 1 cup (164 grams) of cooked chickpeas contains nearly 13 grams of protein, while 1 cup (198 grams) of cooked lentils contains nearly 18 grams.

Legumes is also a good source of micronutrients like magnesium, which helps with energy production and muscle contraction.

Greek Yogurt

Greek yogurt is a truly nutritious yogurt because each serving contains large amounts of calcium, vitamin B12, phosphorus and riboflavin.

Compared to regular yogurt, the amount of protein is almost double, and each cup contains a whopping 24 grams (245 grams).

Like other dairy products, Greek yogurt provides both slow-digesting and fast-digesting proteins, supporting muscle growth and expanding the gluteal muscles.

A study of 30 people showed that taking Greek yogurt as part of a 12-week exercise program improved muscle size, strength, and body composition over placebo.

Brown Rice
Brown rice provides the perfect balance between complex carbohydrates and protein, with over 5 grams of protein per cooked cup (195 grams)

Additionally, protein powders made from this grain are a great choice for who need more protein.

In an 8-week study of 24 people, daily intake of brown rice protein supplements improved body composition and exercise performance.

Brown rice is also high in branched chain amino acids (BCAAs), which are broken down directly into muscle to provide energy quickly.

Studies show that BCAAs can reduce muscle pain and fatigue, increase muscle protein synthesis, limit muscle destruction and enlarge the buttocks.


Milk with about 8 grams of protein (236 ml) per cup makes a great snack after the gym.

This ubiquitous beverage contains both slow and fast proteins to provide a stable amino acid flow to your muscles after training.

A small 12-week study of 20 women found that drinking milk after strength training promoted increased strength, increased strength, and decreased fat.

Another study found that drinking milk after training improves the body’s efficiency in supporting protein synthesis using amino acids. This is especially important when it comes to growing your butt.

Chicken Breast
Chicken breast contains about 24 grams of high quality protein in 3 ounces (78 grams) serving.

Chicken is also rich in vitamin B such as nicotinic acid and vitamins B6 and B12.

Proper intake of these vitamins in your diet is important to promote the production of energy that supports your training.

According to an 8-week study of 41 people, ingesting 46 grams of chicken protein after training significantly increased lean body mass compared to the control group.

Quinoa is a nutritious seed that provides a whopping 8 grams of protein per quarter cup (45 grams) of dry serving.

It also contains all nine essential amino acids you need to get from your diet as your body can’t make them on its own.

It’s also high in complex carbohydrates, which can provide additional energy for your workout.

During strength training, eating carbohydrates alone or with protein can reduce muscle damage, increase glycogen storage, and support endurance and energy levels.

Surprisingly, great training can bring amazing bats.

Flax Seed

Flaxseed is not only rich in omega 3 fatty acids per serving, but also rich in magnesium, phosphorus and B vitamins.

In addition, adding flaxseed to your diet is a great way to increase your protein intake.

In fact, 2 tablespoons (21 grams) of flaxseed provide about 4 grams of plant-based protein. Increasing protein intake is essential for building larger buttock muscles.

Avocado 🥑

In addition to the healthy fats, proteins and fibers found in this flavorful fruit, it is rich in Vitamin C, Potassium, Vitamin B6 and Magnesium.

Avocado is also rich in antioxidants such as carotenoids such as lutein, zeaxanthin and cryptoxanthin.

Several studies suggest that the antioxidants may reduce exercise-related muscle damage, pain, inflammation, and improve recovery time.

In addition, avocado is high in potassium, another important nutrient involved in muscle contraction and growth.


Eggs are very nutritious and rich in selenium, vitamin B12, riboflavin and phosphorus.

The B vitamins in eggs can help the body get energy from the diet.

Each medium-sized egg provides about 6 grams of protein, making this food an excellent additive to a high-protein diet.

In addition, leucine, an amino acid commonly found in eggs, has been shown to stimulate muscle synthesis and reduce muscle proteolysis. This is especially useful for making your hips bigger.


Condensed soy milk tofu is rich in 10 grams of protein per 3.5 ounces (100 grams) and rich in manganese, calcium, selenium and phosphorus.

Soy protein in foods such as tofu is very helpful in spreading the buttocks.

In fact, a 30-day study showed that taking soy protein instead of casein, a type of milk protein, significantly increased muscle mass in 59 people with low levels of physical activity.

Salmon is an excellent source of protein, packing 22 grams into one 4 ounce (113 grams) serving.

Oily fish such as salmon also contain omega 3 fatty acids and have many health benefits.

Several studies suggest that omega-3 fats reduce inflammation, which may accelerate muscle recovery and growth.

A study of 44 elderly people found that taking omega 3 fatty acids for 6 months improved muscle mass and strength compared to the control group.

Nuts Butter
All nut butters such as cashew nuts, almonds and peanut butter are packed with abundant amounts of healthy fats as well as essential nutrients such as vitamin E, magnesium, potassium and calcium.

Each tablespoon (16 grams) also contains about 3.5 grams of protein, so nut butter can easily increase the protein content of your favorite snacks.

Further research is needed on nut butter itself, but some studies suggest that adding nuts to the diet may promote muscle building.

For example, a study of 10 people showed that eating 2.5 ounces (75 grams) of almonds per day significantly improved cyclists' athletic performance.

Pumpkin Seeds

Pumpkin seeds are a delicious and nutritious snack choice for a balanced, loot-making diet.

Only 1 ounce (28 grams) provides 8.5 grams of protein and a variety of healthy fats, fibers, manganese, iron and phosphorus.

These seeds are also rich in magnesium, providing 40% of your daily needs at 1 ounce (28 grams) Your body not only uses magnesium for muscle function and metabolism, but also physical activity.

You may need more of this nutrient after-all more important It’s important to include enough magnesium-rich foods in your diet.


Mushrooms are rich in protein and are a great choice for all vegetarians and vegans. 100 grams of white mushrooms contain 29 calories and provide 3.3 grams of protein.

Add them to soups, salads, sandwiches, or wraps to create a delicious, high-protein diet.


Spinach is a storage of vitamins and minerals. It is the best source of iron. Antioxidants help remove harmful reactive oxygen species, lower cholesterol and blood lipid levels, and protect against chronic illness.

Add spinach to your diet and you’ll be full. Which means, you’ll not consume junk food. Junk food only make you gain weight overall and worsens your health.


Chickpeas, or galvanzo beans, are an amazing source of plant-based proteins, fibers, monounsaturated and polyunsaturated fats, folic acid, iron, and phosphorus

Consuming half a cup of chickpeas yields about 18 grams of protein. Add to salad or curry or make hummus.

Creat a Diet Plan

Use this diet plan as a guide to creating your diet with the foods mentioned above.

In Conclusion
Dieting is one of the most important factors in building muscle and increasing the size of the buttocks.

However, keep in mind that these foods are unlikely to have a significant impact on themselves.

Instead, it should be combined with regular strength training to promote muscle growth and maximize results.

Speaking of a regular strength training program to help you enhance the process visit 👉 Cinderella Solution and Online Fitness Coach Trainer program.

The 7 Day” At Home One To One Online Coaching Program by a Certified Personal Trainer will teach you everything there is to know about the best butt workout exercises at home, how to grow a bigger butt, losing weight and keeping it off for life and you won’t find a better resource to give yourself an edge.

To learn more on some of the exercises you can do at home with no equipment read on to my other articles on how to make your bum grow bigger, how can I enlarge my hip and buttocks naturally, how to get a bigger bum with exercises, what exercises will lift the buttocks, smoothie recipes that targets your bum.

Find out how ladies are safely making their buttocks larger with this exercises.

If you’re serious about growing a bigger butt, you may learn how to get your butt in shape fast pay more attention to the gifs and videos to get more idea on how to perform this exercises.

Say you’re so lazy and don’t want to perform any of this exercises but you still want your buttocks to look bigger in a dress when you get out there visit this article to learn how to make your bum look bigger in a dress.

Don’t give up pursuing your dreams on getting a bigger butt, yes it’s a tough journey but worth it when you finally get there.

And your biggest resources to achieve it can be found online. Just keep digging till you finally get there. Go to YouTube search for “how to get a bigger butt" and you’ll have multiple options to choose from.

Hope you found a value in this article, write✍️ down your comments below 👇if you’ve any and I’ll respond when I can.

Thank 🙏 you for reading this article I appreciate it. Peace!*🕊️✌️

Disclaimer: This article is designed for informational and educational purposes only and contains affiliate links which comes at no additional cost. My goal is to provide you with the best possible recommendations that suits your needs.




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