1. Leafy Greens
If you want to get a rounder buttocks in a healthy way, you have to eat your spinach. If you prefer, you can also much down on some kale, collards, cabbage, watercress, chard, romaine, arugula, endive, bok choy, or mustard greens. There are tons of leafy greens you can use to get a nutritious boost of nutrients in your meal without adding tons of starch or carbohydrates.
2. Whole Grains
Whole grains make buttocks gains. There is a wide variety of options including whole wheat bread, bulgur, oatmeal, cornmeal, and brown rice. Any of these are a great option for getting complex carbohydrates and some fiber into your diet. If the idea of eating carbs is shocking you, remember that you’re not trying to lose weight here – you’re trying to gain it in your buttocks.
3. Flax Seeds, Pumpkin Seeds, Chia Seeds, & Quinoa
Seeds are a great source of healthy fats and fiber. They can spice up a salad and some, like sesame seeds, can be roasted and blended into a paste to replace processed peanut butter and similar products. If you’re having trouble finding a good source of antioxidants, these and other seeds are a great bet. Seeds are also great for heart health.
High-protein snacks that can also be used as the base for more robust meals, nuts are also a great source of fiber, potassium, magnesium, and compounds that help lower blood cholesterol. Just try to avoid the packaged store bought varieties that have a thick coating of salt. Fresh-roasted unsalted nuts are a great way to boost your protein intake and add new flavors to your diet.
5. Olive Oil
Ditch the butter and margarine and use olive oil instead. Extra olive oil has lots of healthy fat and if your body type tends to store fat around the glutes, then using olive oil for your low- and medium-heat cooking will give you the bigger buttocks you’re looking for.
A milk by-product that’s both high-protein and extremely versatile, whey is a key ingredient for soaking nuts, making smoothies and protein shakes, and even making bread. You can also use whey protein if the liquid form isn’t useful. Your body absorbs this type of protein much more efficiently than that from other sources like chicken breasts and even legumes.
We all know how important it is to eat your veggies. It might not seem like these low-calorie foods will help you get a bigger buttocks, but if you prepare them the right way then they can give you a nutritious source of buttocks-building proteins and carbohydrates.
A nice legume that is chock-full of protein, chickpeas are delicious as a side dish, on top of a salad, or blended into hummus with a little tahini. You can make your veggie dishes work even harder for a bigger buttocks with high-protein chickpeas. Crumble some goat cheese and mix it with chickpeas and tomato and you’ve got a great, fast salad.
Not every dairy product is going to be optimized for buttocks growth, but certain ones like greek yogurt, most cheese, and most milk are all high in casein and have some protein content that will help your body built out your body. Some protein powder also has casein, so if you make a protein shake with a dairy base you can double up on the buttocks benefits.
10. Brown Rice
There are few better bases for any kind of meal than brown rice. White rice can cause your body to take in too much sugar, but brown rice is a whole grain and it’s a source for the carbs your body needs to grow a bigger buttocks.
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