{"id":8502,"date":"2020-08-17T17:31:45","date_gmt":"2020-08-17T17:31:45","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8502"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-foods-help-you-get-thick","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/","title":{"rendered":"What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#How_Can_Foods_Help_You_Get_Thick\" >How Can Foods Help You Get Thick?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#What_Are_Some_Kinds_of_Foods_That_Help_You_Get_Thicker\" >What Are Some Kinds of Foods That Help You Get Thicker?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Spinach\" >Spinach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Salmon\" >Salmon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Eggs\" >Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Legumes\" >Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Brown_Rice\" >Brown Rice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Nuts_or_Nut_Butter\" >Nuts or Nut Butter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Chicken_Breast\" >Chicken Breast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Whey_Protein\" >Whey Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Quinoa\" >Quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Tofu\" >Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Milk\" >Milk<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#What_Foods_Can_You_Eat_to_Get_Thicker_Thighs\" >What Foods Can You Eat to Get Thicker Thighs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#What_Drinks_Make_You_Thicker\" >What Drinks Make You Thicker?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Chocolate_Shake\" >Chocolate Shake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Banana_Nut_Butter_Shake\" >Banana Nut Butter Shake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Oatmeal_Shake\" >Oatmeal Shake<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Diet_Plan_for_Bigger_and_Rounder_Buttocks\" >Diet Plan for Bigger and Rounder Buttocks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#How_to_Gain_Weight_in_Your_Buttocks_and_Thighs\" >How to Gain Weight in Your Buttocks and Thighs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#The_Basic_Squat\" >The Basic Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Side_Step_Squats\" >Side Step Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Reverse_Lunges\" >Reverse Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Squat_Pulses\" >Squat Pulses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Curtsy_Lunges\" >Curtsy Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Side_Lunges\" >Side Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Squats_with_Sidekick\" >Squats with Sidekick<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Lunge_Pulses\" >Lunge Pulses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Donkey_Kicks\" >Donkey Kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#How_can_I_get_thick_in_10_days\" >How can I get thick in 10 days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#How_do_you_see_fast_gains_in_your_buttocks_and_hips\" >How do you see fast gains in your buttocks and hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#How_many_pounds_should_I_gain_in_a_week\" >How many pounds should I gain in a week?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Perhaps this happens to you: post after post you\u2019re reminded on your Instagram timeline or explore page about girls in tight biker or gym shorts with round, high-sitting booties living the good life, telling you to do <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">100 squats<\/a> a day to look like them. But wait, have you ever thought that your diet could play a role in how you achieve a perky booty? 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.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since the early 2010s &#8211; and thanks to some popular reality TV stars &#8211; 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 we could get that look.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that you don\u2019t have to break the bank or sell your soul to pay a surgeon to give you a Brazilian butt lift (BBL), liposuction, or fat transfer to your thighs to achieve this very desirable look. Getting a bigger and perkier butt, as well as thicker thighs to match, is something that can be done at home<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Foods_Help_You_Get_Thick\"><\/span><b>How Can Foods Help You Get Thick?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The thought of how foods could help you get thick can be pretty confusing when you think about your butt in terms of flesh and fat. What most people tend to disregard is that the butt is also made up of muscles. The primary ones are the gluteus maximus, gluteus medius, and gluteus minimus (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-build-a-better-butt\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), 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 and aiding the increased fat in the buttocks, giving you the thick bum of your dreams.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Kinds_of_Foods_That_Help_You_Get_Thicker\"><\/span><b>What Are Some Kinds of Foods That Help You Get Thicker?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some foods that you should consume regularly to ensure your booty will continue to get bigger and plumper:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spinach\"><\/span><b>Spinach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/270609\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, spinach also has a naturally occurring phytosteroid that is known as ecdysterone. Research has suggested that consuming this extract as a supplement leads to an increase in muscle mass and higher sports performance (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325661\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This could mean that the phytosteroid in spinach may be a useful addition to your muscle-building exercise routine. However, this doesn\u2019t mean you have to look for this supplement all by itself at your closest pharmacy. Simply increase spinach intake by having it in your sandwiches, salads, egg scrambles, and smoothies.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Salmon\"><\/span><b>Salmon<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Salmon is a great food option for anyone who wants to maintain, lose, or gain weight. Nutrition-wise, it\u2019s rich in healthy fats and protein, and is free of carbs, sugar, and fiber (<\/span><a href=\"https:\/\/www.verywellfit.com\/salmon-nutrition-facts-calories-and-health-benefits-4106641\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). However, when it comes to building your glutes, your body really needs the omega-3 fatty acids that are in this fish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some evidence has suggested that omega-3 fatty acids may reduce muscle soreness and improve workout performance. They\u2019ve also been suggested to help preserve muscle mass during aging or illness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6742725\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). More research is required to determine their effects on muscle size and strength in healthy, young people. However, salmon and other fatty fish are still great sources of protein, which is essential for muscle building, and their healthy fats are important nutrients, which are good for us for many reasons.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><b>Eggs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eggs are among bodybuilders&#8217; favorite foods due to their impressive nutritional facts. One egg has approximately 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, lutein, iron, minerals, zeaxanthin, vitamins, and carotenoids (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/good-eggs-for-nutrition-theyre-hard-to-beat##1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2017, a study found that people who consumed approximately 18 g of protein from whole eggs after a workout experienced greater muscle protein synthesis than those who ate the same amount of protein from egg whites. For better protein synthesis in the muscle, it\u2019s also advisable to eat the whole egg instead of just egg whites, as most people tend to do (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/12\/171220122054.htm\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). In light of this, whole eggs should undoubtedly be on your list of foods to help you get thick.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Legumes\"><\/span><b>Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Common legumes include mung beans, chickpeas, peas, lentils, kidney, lima, black beans, and soybeans. These foods are high in proteins and healthy complex carbs. They also provide your body with minerals such as magnesium, potassium, calcium, and iron.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to growing your booty, legumes are perfect due to their high quantity of protein. A high protein intake helps increase your muscle gains and strength, especially when combined with resistance or weight training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Brown_Rice\"><\/span><b>Brown Rice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Athletes may choose white over brown rice (<\/span><a href=\"https:\/\/www.verywellfit.com\/lifters-still-choose-white-rice-over-brown-3121319\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), but this is because they need way more quick-digesting carbs than an average person at your local gym. As you don\u2019t have the exact daily energy needs as professional athletes, brown rice may be better for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to growing your bum, eating some of this rice before an exercise may be beneficial. It has branched-chain amino acids (BCAAs), which reduce muscle damage and fatigue and help with muscle recovery (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16424141\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Brown rice is also a source of protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5302255\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), which, as we know, is great for muscle growth.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nuts_or_Nut_Butter\"><\/span><b>Nuts or Nut Butter<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These come in different types: <a href=\"https:\/\/betterme.world\/articles\/are-pistachios-good-for-weight-loss\/\">pistachios<\/a>, walnuts, almonds, cashews, pecans, macadamia nuts, peanuts, and hazelnuts. Not only do they contain healthy fats, fiber, and minerals such as calcium, iron, magnesium, and phosphorus, they\u2019re also a fantastic source of plant-based proteins (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323042\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Due to their protein content, they can help boost growth in your glutes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\"><img decoding=\"async\" class=\"aligncenter wp-image-61867 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout_-Why-You-Should-Ditch-Crunches-For-These-15-Exercises-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chicken_Breast\"><\/span><b>Chicken Breast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3 oz (85 grams) of skinless, boneless chicken breast contains 133 calories, 3 g of fat, 27\u00a0 g of protein, and 0 g of fiber and carbs. It also has selenium, phosphorus, vitamin B6, and niacin (<\/span><a href=\"https:\/\/www.verywellfit.com\/how-many-calories-in-chicken-breast-3495665\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The high protein content of the breast makes it an excellent option for a post-workout meal, as protein can help build muscle mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28399016\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whey_Protein\"><\/span><b>Whey Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most fitness enthusiasts have a massive jar of one kind of protein powder or another in their cupboards. As the name suggests, this is an excellent source of protein. Combined with working out, whey protein can help improve muscle protein synthesis and promote the growth of lean tissue mass (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/263371\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">), which can contribute to booty growth.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Quinoa\"><\/span><b>Quinoa<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you don\u2019t like rice, quinoa is another option. 1 cup (185 g) of this grain has approximately 8 g of protein. Not only is it high in protein, it\u2019s also one of the few plant-based sources of all the essential amino acids. Quinoa is also a great source of vitamins and minerals such as iron, magnesium, and manganese, which help with development, healthy metabolism, and muscle metabolism (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/274745\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tofu\"><\/span><b>Tofu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a favorite 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 (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175236\/nutrients\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Milk\"><\/span><b>Milk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, milk can help your butt get more prominent. Milk is another excellent source of high-quality protein. Consuming protein after working out helps build muscle through increased muscle protein synthesis (<\/span><a href=\"https:\/\/www.menshealth.com\/nutrition\/a19536623\/is-milk-healthy-0\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The foods you should consume to get thick must be healthy and full of proteins, which will help with muscle gains<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Can_You_Eat_to_Get_Thicker_Thighs\"><\/span><b>What Foods Can You Eat to <a href=\"https:\/\/betterme.world\/articles\/how-to-get-thicker-thighs\/\">Get Thicker Thighs<\/a>?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The same types of foods you would consume to get a bigger butt are the same ones that are required for thicker thighs. Foods and meals that are high in protein should definitely be your go-to for thicker thighs and a rounder butt. Resistance-training exercise is the other piece of the puzzle to increase the size of the underlying muscles in those areas.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Drinks_Make_You_Thicker\"><\/span><b>What Drinks Make You Thicker?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You must focus on your intake of fluids throughout the day to keep yourself hydrated. The usual fluids people consume every day include water, tea, coffee, and sugary drinks. Sugary beverages barely have any nutritional value. However, water provides hydration, while milk and protein shakes tend to provide more nourishment and can help you bulk up the right way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out these three shakes and their primary ingredients that could help with healthy weight gain:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chocolate_Shake\"><\/span><b>Chocolate Shake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup chocolate milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 slabs of dark chocolate<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Banana_Nut_Butter_Shake\"><\/span><b>Banana Nut Butter Shake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">(Blended shake)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup chocolate milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons peanut or almond butter<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Oatmeal_Shake\"><\/span><b>Oatmeal Shake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Toppings:<\/b><span style=\"font-weight: 400;\"> 1 tablespoon brown sugar or 1 tablespoon raisins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup chocolate milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 package of instant oatmeal<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These recipes are packed with nutrition, so skip the &#8220;light&#8221; or low-fat options. You can substitute dairy with soy or nut milk, yogurt, or milk powder if preferred, but you should keep in mind that these alternatives may be lower in calories or protein in some cases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Feel free to get creative and customize these high-calorie drink recipes to your taste. Enjoy them after a workout to replenish your energy and provide protein for muscle building. You can also check out the <a href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\">clean bulking meal plan<\/a> for building lean muscle to get more insights into how you can improve your muscle mass without chugging unhealthy drinks.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diet_Plan_for_Bigger_and_Rounder_Buttocks\"><\/span><b>Diet Plan for Bigger and Rounder Buttocks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re confused about how to incorporate some booty-<a href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\">bulking foods<\/a> into your diet, you shouldn\u2019t be. Try these healthy, nutritious foods that help promote muscle growth. You can easily tailor your everyday meals by incorporating these foods to help you get thick.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a quick one-day meal plan to get you started. Firstly, remember that you should always try to eat within your total recommended calorie intake to experience gains in your booty. It\u2019s always best to meet with a dietitian or use a fitness or calorie-counter app to ensure that you\u2019re not under or overeating. Make sure to adjust these meal options and quantities to suit your needs.<\/span><\/p>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\"> &#8211; Protein banana pancakes, scrambled eggs, and a cup of unsweetened coffee<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the pancakes &#8211; 1 cup of your favorite protein powder, 1 banana (preferably an overripe one), and 1 whole egg. Blend them all together into a smooth batter. You can add some water to achieve your desired consistency.<\/span><\/p>\n<p><b>Snack <\/b><span style=\"font-weight: 400;\">&#8211; Post-workout protein shake<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 scoop of protein powder with some water.<\/span><\/p>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\"> &#8211; Oven-baked chicken breast and vegetables<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Place your assorted vegetables in a pan with your chicken and let them bake together. Your vegetables can include carrots, broccoli, sweet potatoes, and onions<\/span><\/p>\n<p><b>Snack <\/b><span style=\"font-weight: 400;\">&#8211; 110 g of Greek yogurt and 1 tbsp almond butter<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mix these two in a bowl and enjoy. You can choose to add some honey as a sweetener if you wish.<\/span><\/p>\n<p><b>Dinner <\/b><span style=\"font-weight: 400;\">&#8211; Avocado and salmon salad<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the salmon &#8211; 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 filets, and some black pepper to taste.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the salad &#8211; 4 cups romaine lettuce leaves, 1 large cucumber, 2\u00a0 tomatoes, 1 sliced red onion, 1 avocado, 1\/2 cup feta cheese crumbled, and 1\/3 cup pitted black olives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re unsure how to count your calories or are worried about an underlying health condition, please make an appointment with a doctor or dietitian to get the best advice on your way forward.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-2.png\" alt=\"what foods help you get thick \" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Gain_Weight_in_Your_Buttocks_and_Thighs\"><\/span><b>How to Gain Weight in Your Buttocks and Thighs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To grow a bigger butt and thighs, you\u2019ll need to eat more to fuel your muscle gains. Please note that food alone won\u2019t give you the desired results. You\u2019ll be required to do workouts too in order to grow the muscles that make up your booty and the muscles of the thighs and burn off any extra calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some fantastic workouts that will give you lovely Instagram-worthy thighs and butt. As a common practice, take time to speak to your doctor before you attempt any of the below booty-building workouts,<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Basic_Squat\"><\/span><b>The Basic Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, resting your arms straight down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bracing your core and keeping your chest high, start pushing your hips back while bending your knees as if you\u2019re going to sit down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your knees do not cave in, and when your thighs are parallel to the floor, pause for 2 &#8211; 3 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up evenly through your whole foot back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform up to 20 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Step_Squats\"><\/span><b>Side Step Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your right foot, take a wide step out to the right and squat down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you straighten the legs, step your right foot back in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the left side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try doing at least 20 reps on each side for one set.<\/span><\/li>\n<\/ol>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reverse_Lunges\"><\/span><b>Reverse Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a giant step backward with your left foot and lower your hips so your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your left knee should be bent at a 90-degree angle and you should point toward the floor with your left heel lifted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs and step back with your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 20 reps on each side.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Jump Squats<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet just wider than shoulder-width apart and your toes turned slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core and squat down with your weight in your heels. Make sure your knees don\u2019t go over your toes and your spine is in a neutral state.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you hit the bottom of your squat, squeeze your butt tight and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the last moment of contact with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly and use your momentum from landing to go right into your next squat. This is one rep.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squat_Pulses\"><\/span><b>Squat Pulses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet approximately shoulder-width apart with your hands together in front of you in a &#8216;prayer position&#8217;.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down partially, approximately a quarter of the way down, as you would typically do for a squat. This is your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start pulsing up and down by lowering your butt up and down by 6 inches or so. Make sure you\u2019re always in the squat position and never standing up during the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After every two pulses, return to the starting position. This counts as on rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try doing 15 reps or up to 20 reps if you feel up to it.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Curtsy_Lunges\"><\/span><b>Curtsy Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart and place your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a big step back with your right leg, crossing it behind your left leg. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start position and repeat the movement on the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Lunges\"><\/span><b>Side Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet parallel, facing forward, and hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and slowly step to the right side, keeping your weight on your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the hips, pushing them backward while shifting your weight toward your right foot. Your left leg should be near to or at full extension with the knee, and your body weight should still be distributed into the right hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and push off firmly with your right leg, returning your body to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement for the opposite side and aim for 20 lunges on each side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats_with_Sidekick\"><\/span><b>Squats with Sidekick<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet wider than hip-width apart with your toes slightly turned out enough to allow your knees to track over your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your arms and keep your hands in fists held below the chin or in a simple prayer stance. Squat down to a 90-degree angle at your knees while keeping your chest up and your core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you come up, kick your left leg up as high as you can before returning to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat back down and as you come up, kick up your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat these movements until you\u2019ve done 20 reps on each side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunge_Pulses\"><\/span><b>Lunge Pulses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet hip-width apart and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right foot forward, taking a wide forward stance with both feet pointing forward and your left heel lifted off the ground. Bend your knees, lowering until each leg forms a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, simply lift your foot approximately six to 10 inches off the ground and then return it to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of counting reps, set a 15- to 45-second timer for each leg.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Donkey_Kicks\"><\/span><b>Donkey Kicks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your knees hip-width apart, your hands under your shoulders, and your neck and spine neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bracing your core, start lifting your right leg with a backward rotation, keeping your knee bent, your foot flat, and hinging at the hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your glute to press your foot directly toward the ceiling and squeeze at the top of this movement. Ensure your pelvis and working hip remain parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 20 reps on the right leg before repeating the movement on the left side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><b>Glute Bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your hands at your sides, your knees bent, and your feet flat on the floor under your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abdominal and buttock muscles by pushing your lower back into the ground before you start to raise your body with a push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your hips to create a straight line from knees to shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your core and pull your belly button back toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 seconds and then return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 15 to 20 times for one set<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To make these exercises harder, try timing each exercise. This will make you push yourself harder and work your muscles even harder. You can also use some added weight to help with your strength and endurance.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-friendly-thai-food\/\"><i>Keto-Friendly Thai Food: 8 Thai Dishes to Eat and 5 to Avoid on the Keto Diet<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/4-4-2.png\" alt=\"what foods help you get thick \" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_get_thick_in_10_days\"><\/span><strong>How can I get thick in 10 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To gain weight, you need to eat more. But if you don&#8217;t want to just increase your body fat, you must lift weights or do body weight exercises. This type of training helps build muscle, so those extra calories you eat will turn into muscle instead of fat. However, it will take time.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_see_fast_gains_in_your_buttocks_and_hips\"><\/span><strong>How do you see fast gains in your buttocks and hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Exercise is important if you want to get a bigger butt. To get the desired results, you must focus on exercises that target the glute muscles, such as hip extensions and squats. These exercises can help build muscles in your glutes and also trigger fat burning in other areas of your body.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_pounds_should_I_gain_in_a_week\"><\/span><strong>How many pounds should I gain in a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As with losing weight, gaining weight in a healthy way takes time. It\u2019s best to aim for 0.5-1 pound of muscle gain each week. You can do this by eating a little bit more food than usual and performing resistance training exercises.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to what foods help you get thick, high-protein foods should be high on your list. Proteins help maintain already existing muscle mass and promote muscle growth, particularly when combined with resistance training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you must make sure you don\u2019t under- or overeat any of the above meals. Focus on curating an overall healthy and balanced diet and incorporate these foods slowly into your everyday life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Perhaps this happens to you: post after post you\u2019re reminded on your Instagram timeline or explore page about 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. But wait, have you ever thought that your diet could [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":61918,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[177,87],"class_list":["post-8502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about \u2605 WHAT FOODS HELP YOU GET THICK \u27a4? Check out this article to find out what exercises and foods can help you get the derriere of your dreams.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty\" \/>\n<meta property=\"og:description\" content=\"Are you curious about \u2605 WHAT FOODS HELP YOU GET THICK \u27a4? Check out this article to find out what exercises and foods can help you get the derriere of your dreams.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Ancestral-Diet_-Going-Back-To-Our-Roots-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/ed956982c5a07f578fc82e5c1ce79e8c\"},\"headline\":\"What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/\"},\"wordCount\":3289,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Ancestral-Diet_-Going-Back-To-Our-Roots.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Perhaps this happens to you: post after post you\u2019re reminded on your Instagram timeline or explore page about girls in tight biker or gym shorts with round, high-sitting booties living the good life, telling you to do <a href=\\\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\\\">100 squats<\/a> a day to look like them. But wait, have you ever thought that your diet could play a role in how you achieve a perky booty? 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.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 we could get that look.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is that you don\u2019t have to break the bank or sell your soul to pay a surgeon to give you a Brazilian butt lift (BBL), liposuction, or fat transfer to your thighs to achieve this very desirable look. Getting a bigger and perkier butt, as well as thicker thighs to match, is something that can be done at home<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Can Foods Help You Get Thick?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The thought of how  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/\",\"url\":\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/\",\"name\":\"What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Ancestral-Diet_-Going-Back-To-Our-Roots.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you curious about \u2605 WHAT FOODS HELP YOU GET THICK \u27a4? 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Check out this article to find out what exercises and foods can help you get the derriere of your dreams.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/","og_locale":"en_US","og_type":"article","og_title":"What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty","og_description":"Are you curious about \u2605 WHAT FOODS HELP YOU GET THICK \u27a4? Check out this article to find out what exercises and foods can help you get the derriere of your dreams.","og_url":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Ancestral-Diet_-Going-Back-To-Our-Roots-1024x576.png","type":"image\/png"}],"author":"Anoshia Riaz, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Kristen Fleming, RD","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/ed956982c5a07f578fc82e5c1ce79e8c"},"headline":"What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/"},"wordCount":3289,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Ancestral-Diet_-Going-Back-To-Our-Roots.png","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Perhaps this happens to you: post after post you\u2019re reminded on your Instagram timeline or explore page about girls in tight biker or gym shorts with round, high-sitting booties living the good life, telling you to do <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">100 squats<\/a> a day to look like them. But wait, have you ever thought that your diet could play a role in how you achieve a perky booty? 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.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_foods_help_you_get_thick_\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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 we could get that look.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good news is that you don\u2019t have to break the bank or sell your soul to pay a surgeon to give you a Brazilian butt lift (BBL), liposuction, or fat transfer to your thighs to achieve this very desirable look. Getting a bigger and perkier butt, as well as thicker thighs to match, is something that can be done at home<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Can Foods Help You Get Thick?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The thought of how  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/","url":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/","name":"What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-foods-help-you-get-thick\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Ancestral-Diet_-Going-Back-To-Our-Roots.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you curious about \u2605 WHAT FOODS HELP YOU GET THICK \u27a4? 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