Perhaps it happens to you too, post after post you are reminded, all over your Instagram timeline or explore page – girls in tight biker or gym shorts with round, high sitting booties living the good life, telling you to do 100 squats a day to look like them, hmm right. But wait, have you ever thought that a perky booty could also be the result of the foods you eat? If so, what foods help you get thick? You will be surprised to find out that your perky butt foods have been sitting in your pantry and fridge all along.
Since the early 2010s – and thanks to some popular reality TV stars – having a bigger and high sitting butt has continued to gain popularity. Hashtags such as #thick, #slimthick have taken over our timelines, and honestly we all wish that we could get that look.
The good news is that you do not have to break the bank or sell your soul to pay a surgeon to give you a Brazilian butt lift (BBL), liposuction and fat transfer to your thighs as the only option for you to achieve this very desirable look. Getting a bigger and perkier butt as well as thicker thighs to match is something that can be easily done at home
The thought of how foods could help you get thick can be quite confusing when you think about your butt in terms of flesh and fat. What most tend to disregard is that the butt is also made up of muscles. The primary ones being the gluteus maximus, gluteus medius, and gluteus minimus (10), and they all lie under a layer of fat. When thinking about what foods to help you get thick, you should realize that some food options are helpful with increased muscle recovery and growth as well as aiding the increased fat in the buttocks, resulting in giving you the thick bum of your dreams.
Here are some foods that you should often consume to ensure that your booty will continue to get bigger and plumper:
Spinach is a low-calorie dark leafy green vegetable that is considered a superfood as it contains numerous minerals. This vegetable is packed with protein, calcium, Vitamin K, iron, magnesium, Vitamin A, phosphorus, potassium, fiber and folate (5).
Apart from this, spinach also has a naturally occurring steroid known as ecdysterone. Research has shown that consuming this supplement leads to an increase in muscle mass and higher sports performance (11). This means that you can grow your butt muscles thanks to the phytosteroid in spinach. However, this does not mean that you have to look for this supplement all by itself at your closest pharmacy. Just simply opt for increased spinach intake by having it in your sandwiches, salads, eggs, and smoothies.
Salmon is a great food option for anyone wishing to maintain, lose or gain weight. Nutrition-wise, it is rich in proteins, healthy fats, protein, and is free of carbs, sugar and fiber (9). However, when it comes to building your glutes, your body really needs the Omega-3 fatty acids that are in this fish.
When consumed, these fatty acids have an incredible impact on your skeletal muscle mass in that they help strengthen and increase them in size (13). They also help to prevent muscle loss which means that all your gains in the booty region will remain in the booty region even when you go for a while without working them out.
Eggs are top among the favourite foods for bodybuilders due to their impressive nutrition facts. One egg has about 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, lutein, iron, minerals, zeaxanthin, vitamins, and carotenoids (4).
In 2017, a study found that people who consume about 18 g of protein from eggs (whole or just white) after a workout can build muscle quite well. For better protein synthesis in the muscle, it is also advisable to eat the whole egg as opposed to just egg whites as most people tend to do (18). In light of this, eggs should certainly be on your list of what foods to help you get thick.
Common legumes include mung beans, chickpeas, peas, lentils, kidney, lima, black and soybeans. These foods are high in proteins and healthy carbs. They also provide your body with minerals such as magnesium, potassium, calcium and iron, among others.
When it comes to growing your booty, legumes are perfect due to their high quantity of protein. A high protein intake increases your muscle gains and strength, especially when combined with resistance or weight training (3).
Athletes might choose white over brown rice (14), but this is because they need way more carbs than an average person at your local gym. Since you don’t have the same daily energy needs as professional athletes have, brown rice would be better for you.
When it comes to growing your bum, having some of this rice before an exercise may be beneficial. This is because it has branched-chain amino acid (BCAAs), which reduces muscle damage, muscle fatigue and helps with muscle recovery (8). Brown rice is also an excellent source of protein (1) which, as we know, is great for muscle growth.
These come in different types such as pistachios, walnuts, almonds, cashews, pecans, macadamia nuts, peanuts and hazelnuts. Not only do they contain healthy fats, fiber and minerals like calcium, iron, magnesium, and phosphorus, but they are an amazing source of plant-based proteins (17). Due to their protein content, they can help boost growth in your glutes.
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3 oz (85 grams) of skinless, boneless chicken breast has 133calories, 3 g of fat, 27 g of protein, and 0 g in fiber and carbs. It also has selenium, phosphorus, vitamin B6, and niacin (2). Due to the high protein content of the breast, it makes it a great option for a post-workout meal as it leads to an increase in muscle mass (12).
Most fitness enthusiasts have a massive jar of one kind of protein powder or other in their cupboards. As the name suggests, this is a great source of protein. Combined with working out, whey protein helps improve muscle protein synthesis and promotes the growth of lean tissue mass (16); both of these things greatly contribute to booty growth.
If you do not like rice, then quinoa is your next best option. 1 cup (185 g) of this grain has about 8 g of protein. Not only is it high in protein, but like salmon, it also has a wide range of amino acids. Quinoa is also a great source of iron, magnesium and manganese with help with development, healthy metabolism and muscle metabolism (6).
This is a favourite among vegans who want to derive all their proteins from plants. 81 g of this soy-based protein has 8 g of protein, 2 g of carbs and 4 g of fat (15). Besides the valuable plant-based protein, tofu has other health benefits. Eating tofu lowers cholesterol levels, the risk of heart disease and high blood pressure. Also, tofu contains isoflavones, specific substances with many beneficial effects. One of them is the reduction of chest and prostate cancer risks. Finally, tofu reduces the risk of type 2 diabetes.
Flaxseeds are becoming more and more popular and are considered an emerging superfood. Let’s look at the benefits of flaxseeds and their ability to contribute to booty growth. First, flaxseeds are high in omega-3 fatty acids. There aren’t that many plant sources of these essential compounds. Flax seeds are one of those rarities. They contain ALA acid, one of two fatty acids that the human body cannot produce and which must be consumed with food. This acid has been linked to lower cholesterol levels and inflammation, and a lower risk of heart disease. Secondly, flaxseeds are high in protein. Eating the protein in flaxseeds doesn’t just lead to muscle growth. and, accordingly, the larger size of your hot butt, but also improves immunity and prevents the formation of tumors.
Pumpkin seeds are another superfood to include in your diet if you strive to tone up your booty. First, pumpkin seeds are high in antioxidants such as vitamin E and carotenoids. These antioxidants reduce inflammation and improve your immunity. Secondly, pumpkin seeds are quite high in protein, which, as you know, is very important for muscle building. Thirdly, there is a lot of magnesium in pumpkin seeds. Most people don’t get enough magnesium from their diet, and this mineral is very important for many processes in your body. For example, magnesium controls blood pressure, reduces the risk of heart disease, builds and strengthens bones, and regulates blood sugar levels. What matters to your tight butt is that magnesium affects metabolism and improves muscle function. Plus, it is after physical activity that your body especially needs magnesium. So, if you’re asking what foods help you get thick, pumpkin seeds are right at the top of the list.
Avocados are one of the most popular superfoods today, and for good reason. This fruit is primarily high in healthy fats, but it also contains other nutrients you absolutely need for making your booty grow. First, avocados are high in antioxidants, which reduce inflammation and protect your cells from toxic free radicals. Plus, and this is important for the topic of this article, these antioxidants reduce muscle damage and speed up the time it takes you to recover from a workout. Secondly, avocados are high in fiber, which is essential for the intestines to function properly. Third, avocados raise good cholesterol and lower bad cholesterol, lowering the risk of heart disease. Finally, avocados are high in potassium, a mineral that is involved in muscle growth. So if you ask yourself what foods help you get thick, you certainly need to add avocado to your shopping list.
Greek yogurt is the best type of yogurt you can find to grow a bigger butt. First, Greek yogurt contains far more of the essential proteins than any other type of yogurt. Second, Greek yogurt is high in calcium, which strengthens your bones and muscles. What’s more, calcium protects you from high blood pressure and reduces the risk of cancer. Greek yogurt also contains a lot of potassium, which, as you know, is essential for muscle growth. It is important to know how to choose good Greek yogurt to increase the efficiency of your workouts without gaining extra pounds. The unobvious part here is the fact that low-fat or non-fat Greek yogurts may actually be more harmful than fatty ones. That is because they often contain more sugar than ordinary ones. So choose your Greek yogurt carefully and read the labels. A safe choice is plain, fatty yogurt without additives.
High protein foods are generally known to be beneficial for muscle growth. But few people know that there are proteins that will help you grow your booty even more efficiently than others. This combination of nutrients is found in cottage cheese. This product is extremely popular among bodybuilders. First, it is very high in protein. But the story doesn’t end there – cottage cheese contains a special milk protein called casein. Casein is absorbed more slowly than whey protein. As a result, while being equally effective in terms of muscle growth, casein makes muscle breakdown less likely. Besides, casein improves muscle growth through slower absorption of amino acids. Aside from those special properties of cottage cheese, it also contains a lot of calcium, selenium and phosphorus. What foods help you get thick? Buy a package of cottage cheese and you won’t be disappointed.
Yes, milk will help your butt get bigger. And not the low-fat or skim milk version either, For rounder firmer butt, whole milk is the way to go. When consumed after working out, it helps build muscle through boosted muscle protein synthesis (7). As with the all the other foods mentioned already, the foods you should consume to get thick must be healthy and full of proteins, which as discussed will help with muscle gains.
Read More: Can Soy Milk Make You Gain Weight? Health Facts About This Popular Plant-Based Milk
The same types of foods that you would consume to get a bigger butt are the same ones that are required for thicker thighs. Foods and meals which are high in protein should definitely be your go-to for thicker thighs and a rounder butt.
If you are confused about how to incorporate the above foods into your diet, don’t be. The best thing to do is to first get rid of all the unhealthy foods that are not beneficial to your booty growth and replace them with these healthier options. After that, you can easily tailor your everyday meals as you incorporate these foods to help you get thick.
Here is a quick one-day meal plan to get you started. First of all remember that you should always try to eat within your total recommended calorie intake for those gains in your booty. It is always best to, at first, meet with a dietitian or use a fitness or calorie counter app to ensure that you are not under or overeating. Make sure to adjust these meal options and quantities to suit your needs.
Protein banana pancakes, scrambled eggs and a cup of unsweetened coffee
For the pancakes – 1 cup of your favourite protein powder, 1 banana (preferably an overripe one), 1 whole egg. Blend them all together into a smooth batter. You can add some water to achieve your desired consistency.
After workout protein shake
1 scoop of protein powder with some water.
Oven-baked chicken breast and veggies
Place your assorted vegetables in a pan with your chicken and let them bake together. Your vegetables can include options such as carrots, broccoli, sweet potatoes and onions
110 g of Greek yogurt and 1 tbsp of almond butter
Mix these two in a bowl and enjoy. You can choose to add in some honey as a sweetener if you please.
Avocado and salmon salad
For the salmon – 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp chopped parsley, 2 tsp minced garlic, 1 tsp dried oregano, 1 tsp salt, 500 g skinless salmon fillets and some black pepper to taste.
For the salad – 4 cups Romaine lettuce leaves, 1 large cucumber, 2 tomatoes, 1 sliced red onion, 1 avocado, 1/2 cup feta cheese crumbled, and 1/3 cup pitted black olives.
If you are unsure of how to count your calories or are worried about an underlying health condition, please make an appointment with a doctor or a dietitian to get the best advice on your way forward.
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For you to grow a bigger butt and those thighs also, you will need to eat more to fuel your muscles gain. Please note, however, food alone will not give you the desired results. You will be required to do workouts too in order to grow the muscles that make up your booty and the muscles of the thighs, plus burn off any extra calories.
Here are some fantastic workouts that will give you those lovely Instagram worthy thighs and butt. As a common practice, take time to speak to your doctor before attempting any of the booty building workouts below
To make these workouts harder, try using a timer to time each exercise. This will make you push yourself harder and work out your muscles even harder. You can also use some added weights to help with your strength and endurance. Remember to drink plenty of water during and after exercise. It will aid muscle recovery and growth, and yield many other beneficial effects.
When it comes to what foods to help you get thick, high-protein foods should be high on your list. Proteins help in maintaining already existing muscle mass and promoting muscle growth, especially when combined with resistance training.
However, you must ensure that you do not overeat in any of the above meals. Control your overall diet and incorporate these foods slowly in your everyday life. After all, eating too much protein in your bid to get thicker can lead to all sorts of discomfort such as indigestion, dehydration, exhaustion, nausea, diarrhea and possibly weight gain.
If you are unsure how much of these foods to add to your diet, speak to a doctor and dietitian to find a healthy way to eat the right foods that help you get thicker.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!