Struggling with a flat booty? Do you work out hard but still have little or no results? If so, give your diet a makeover! Nutrition and exercise are equally important. Not even the best training plan can compensate for bad eating.

Believe it or not, you can make your buttocks bigger through diet. Certain foods, especially those high in protein, promote muscle growth and boost workout performance. This means you’ll build lean muscle faster and torch fat. Your bottom will naturally get bigger, rounder, and firmer in no time!

What to Eat to Increase Booty Size

So, you want rounder buttocks? So does every woman! The key is to eat smart and have a solid training plan. First of all, make sure you eat enough calories and protein. Your booty won’t grow unless you’re getting the right fuel.

Crash diets will slow down your metabolism and cause muscle loss, so avoid them at all costs. Moreover, they affect cardiovascular health, damage your blood vessels, and raise stress hormone cortisol levels. Elevated cortisol production leads to fat storage and sluggish metabolism. In the long run, it causes your body to enter a catabolic state. As a result, you’ll lose muscle and gain weight.

Your buttocks are made of powerful muscles that stabilize the hip and spine, maintain your balance, and help propel your body forward. They play a key role in daily activities, such as running, walking, squatting, and climbing the stairs. These muscles need a steady supply of protein to develop and recover from training.

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Clean eating is crucial to increasing bottom size naturally. Whole foods contain all of the nutrients needed for hypertrophy and overall health. Processed foods, on the other hand, are loaded with sugar and additives that mess up your muscle building hormones.

For instance, propyl gallate and 4-hexyl resorcinol mimic estrogen in the human body, causing weight gain and hormonal disorders. The higher your estrogen levels, the less testosterone your body will produce.

Make sure your diet is high in lean protein, good fats, and complex carbs. Watch your portions and cut back on sugar. Cook your own meals so you can have full control over the ingredients used. Restaurant dishes and ready-made meals contain hidden sugars that harm your health.

Eager to learn more? Here are the best foods that will make your buttocks bigger.

Fatty Fish

Tuna, sardines, salmon, and mackerel contain omega-3s. These healthy fats serve as a source of energy and fight inflammation. Even though they don’t directly support muscle building, they speed up recovery and fuel your body.

A diet high in essential fats can boost cardiovascular health, raise testosterone levels, and restore hormonal balance. Research shows omega-3s may prevent muscle loss and stimulate muscle protein synthesis.

On top of that, fish is rich in protein, which supports muscle growth and repair. It’s leaner than meat and has just a few calories per serving.

fatty fish


If you want to naturally grow your booty, eat protein at every meal. Turkey and chicken should come first on your list. A six-ounce chicken breast boasts over 40 grams of lean protein and just two grams of fat and 187 calories. Since it has no carbs, it’s perfect for those looking to get ripped.

Besides protein, poultry is high in vitamin B6, niacin, selenium, zinc, and other key nutrients. Iron, for instance, improves oxygen flow to the muscles. Vitamin B6 helps your body use carbs more efficiently.

Niacin supports protein, fat, and glycogen synthesis, which in turn promotes muscle growth and physical performance. Zinc aids in the production of testosterone and growth hormone.



Almonds, walnuts, cashews, and other nuts are packed with healthy fats and protein. They also contain fiber, which keeps your blood sugar stable and improves digestion. If you have a hard time meeting your calorie goals, snack on nuts. Due to their high calorie content, they’re ideal for hardgainers.

According to a study published in the International Journal of ORMD, subjects who ate almonds while on a low calorie diet experienced a greater reduction in body fat levels compared to those consuming the same amount of calories on a nut-free diet.

Just like any other muscle, your glutes are covered with fat. Unless you get leaner, you won’t build a big, firm butt. Nuts make it easier shed those pesky pounds and build a strong, fit body.


Pastured, Organic Beef

One serving of beef delivers more than 22 grams of protein and zero carbs. It’s the perfect bodybuilding food, offering both flavor and nutrition. Rich in amino acids, beef stimulates protein synthesis and increases muscle size. It also suppresses appetite, making clean eating easier.

Due to its high protein content, this delicious food keeps you full longer and revs up your metabolism. When combined with strength training, it leads to muscle and strength gains. On top of that, you’ll burn more calories at rest.

Conjugated linoleic acid (CLA), a healthy fat in beef, helps reduce body fat levels, regulates blood sugar, and improves insulin response. In the long run, it boosts your immune system and scavenges oxidative stress. Just make sure you choose extra-lean meat cuts to limit saturated fats.

Organic Beef


As you can see, high-protein foods are a great choice for those looking to increase butt size, and eggs are no exception. Loaded with protein and vitamin B, they help your glutes grow and become stronger.

A large egg boasts over six grams of protein and just 78 calories. It also provides 11 percent of the daily recommended intake of vitamin D and five percent of the recommended amount of vitamin A. Despite its high saturated fat content, it has little or no impact on blood cholesterol.

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It’s not unusual to see athletes eating 20 eggs in one sitting. This superfood has zero carbs and offers quality protein. Not to mention that you can cook it a multitude of ways. From scrambled and poached eggs to frittata, your options are endless. Show some creativity and add eggs to cheesecake, high-protein pancakes, low carb muffins, and homemade protein bars.

Studies indicate that eggs don’t raise cholesterol at all in up to 70 percent of people. They may slightly raise blood cholesterol levels in the other 30 percent. Surprisingly, they actually improve the blood lipid profile and lower heart disease risk. Additionally, eggs contain choline, a nutrient that supports optimal health and brain function.


Sweet Potatoes

If you want to grow your butt, don’t fear carbs! The key is to choose good carbs, such as those found in oatmeal, whole grains, sweet potatoes, and veggies. Sweet potatoes are particularly beneficial due to their high nutritional value.

One cup delivers 23 grams of complex carbs, four grams of fiber, two grams of protein, and 377 percent of the recommended daily intake of vitamin A. It’s also an excellent source of vitamin B6, vitamin C, calcium, magnesium, iron, and zinc. The fiber in sweet potatoes keeps your digestive system running smoothly and prevents blood sugar spikes. On top of that, it promotes satiety and wards off cravings.

These starches will increase your energy and stamina, replenish muscle glycogen stores, and speed up recovery from exercise. Their hypoglycemic properties make them ideal for diabetics.

Sweet potatoes also boast large doses of magnesium, which improves your body’s ability to cope with stress. This mineral contributes to over 300 biochemical reactions in your system. Vitamins A, C, and E increase antioxidant levels in the body and protect against oxidative damage.

Sweet Potatoes


Another healthy source of carbs is quinoa. Even though it has just as many calories as rice, it’s high in fiber and micronutrients. One serving provides:

  • 120 calories
  • 4.4 grams of protein
  • 18 grams of carbs
  • 2.8 grams of fiber
  • 1.9 grams of fat
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This grain is about 72 percent water and boasts slow-digesting carbs, which helps suppress hunger. Basically, you’ll eat less without even realizing it.

Moreover, quinoa has a low glycemic index, so it doesn’t cause insulin spikes like white rice does. Since it contains all nine essential amino acids, it’s a complete source of protein. For this reason, it’s highly prized by vegans and vegetarians.


Whey Protein

Athletes and bodybuilders sip on whey protein shakes for a reason. This beverage speeds up muscle growth, improves immune function, and makes it easier to recover from training. Low in carbs and calories, it fits into any diet.

Compared to solid food, whey protein is easier to digest and provides your muscles with an immediate source of fuel. Additionally, it kick-starts your metabolism, so you’ll burn more calories throughout the day.

Certain types of whey protein, such as whey isolate and hydrolyzed whey, contain little or no lactose. They can be safely consumed by those with dairy allergy or lactose intolerance.

Whey protein concentrate is higher in lactose, but has a low price tag. It’s a good option for when you’re on a tight budget. To reap the benefits, drink whey protein before and after training.

Building strong, sexy glutes doesn’t have to be a chore. Your diet can make all the difference. These delicious, healthy foods will shape your bottom and increase its size.