I’m not saying forget lunges and squats, but did you know there are foods that help make your booty bigger and fuller? Hell yeah! Our butt needs lotta proteins and healthy fats. Do you wanna shape that booty and get it ready for the summer? Here is a list of foods you should eat.  

1. Salmon

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Salmon is one of the richest foods of high-quality proteins and essential fats. Indeed, it contains omega 3 fatty acid that is very beneficial for our body. An interesting fact is that omega 3 reduces symptoms of Metabolic Syndrome.

Let me put it in another way, this fatty acid controls blood sugar level, blood pressure and accumulation of fat around the waist. Indeed, eating salmon promotes the right functioning of insulin, a hormone that regulates sugar in our body and allows our metabolism to properly assimilate fats, carbs and proteins.

Salmon also protects bones health and its richness in potassium makes this fish an optimal food for our muscle and absorption of water in excess. This means that, besides getting a rounder and bigger butt, salmon will help you eliminate that water retention we all hate.   

2. Legumes

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Christin Urso

Legumes are loaded with proteins and fibers. Proteins allow muscles growth and fibers work for a proper digestion and good functioning of our metabolism. In fact, fibers will help take in the greatest amount of nutrients in legumes, such as manganese, vitamin B9 and of course our beloved proteins. 

Make sure to include them in your diet and be ready to shape that booty with a great variety of legumes, such as lentils, chickpeas or black beans. 

3. Nuts

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Nuts are another excellent source of healthy fats and proteins, think that half cup of nuts contains about 13g of proteins.

There are several types of nuts and all with interesting functions. For example, almonds, cashews and pistachios are considered the best for those who count calories (please don't people). Peanuts are enhancers for the brain and walnuts are the best nuts for the heart. 

So, don't forget to include them in your breakfast (I couldn't make it without almond butter in the morning), as a topping for your salads, or as a simple snack.

Spoon Tip: Combine nuts with legumes and get all the essential amino acids

4. Dried Fruit

Dried fruit is underestimated because of its apparently high content of sugar and calories.

But did you know that sugar contained in dried fruit does not affect sugar level of the body? Or that dried fruit, such as dried figs and plums, contains a much higher level of antioxidants and fibers than fresh fruits? 

But be careful at the supermarket, always read the label! Packed dried fruit often contains added sugar and oils, things you don't want.  This perfect food is convenient, long-lasting and gives energy right away. Have it before your squats people, your booty will thank you!

Spoon tip: Use dates as sweetener for your smoothies or desserts. 

5. Avocado

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Avocados are loaded with fibers, vitamins, potassium and monounsaturated fatty acids. These fatty acids are indispensable for the construction of our muscles and help eliminate the "bad" fat.

Want that booty to be rounded? Do not cut the assumption of fats. Make sure to always include them in your meals. As a substituent for avocado, you can use olive oil, flaxseed oil or cook your food in coconut oil, a booster for your metabolism.   

6. Whole Wheat

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I wanna make it clear, your booty NEEDS carbs!

Carbs are a gold mine for the growth of our muscles. Besides being one of the most important sources of energy, they build lean muscle tissues. This type of muscles are known to increase our metabolism because they are active tissues and they need calories to function properly. Indeed, not consuming carbs would trigger the opposite effect: loss of lean muscles, a slower metabolism and accumulation of fat. In other words, nightmare. 

Therefore, don't forget to combine your proteins and fats with carbs. Wheat bread, wheat pasta, but also other carbohydrates, such as quinoa, brown rice, sweet potatoes or a creamy oatmeal for your brekkie should always be on your grocery shopping list. 

7. Meat

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Christin Urso

Needless to spend too much time on white meat, the obsession of bodybuilders, the ultimate protein. No doubts, have your grilled chicken, but don't say "no" to a good steak!

Lean beef is one of the sources with the greatest amount of proteins similar to human proteins. It is also rich of zinc, iron, phosphorus, collagen, which are all essential to build and maintain our muscles.

Spoon Tip: squeeze some lemon on top of your meat, it will amazingly increase the absorption of minerals.

8. Dark Greens

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Forget the idea of greens as a boring diet folks. Believe it or not dark green veggies contribute to shape that booty.

Why? Because our butt needs vitamins, minerals and a lot of amino acids in order to grow new cells and "refill" our hormones. Some of the preferred veggies are dark green leaves (e.g. spinach, kale), Brussels sprouts, broccoli and cucumbers.       

9. Yogurt

If you wanna build that buttocks, don't forget your diary. Yogurt is known for its high content of calcium that promotes bones health and reduces the risk of osteoporosis. I would recommended the consumption of low-fat or nonfat yogurt because contains a full amount of calcium and is not loaded with fats.

Yogurt also benefits our digestive health thanks to its content of live cultures (bacterias), also known as probiotics

10. Eggs

Asia Rosso

I'm sure that most of you are not surprise to hear that eggs can help you shape that booty.

But, yolk yes or yolk no?

Well, a yolk itself contains half of the nutrients and half amount of proteins of a whole egg. Therefore, if you eat only the white you don't get all the proteins you could get, vitamin D, vitamin B12, enough omega 3 fatty acid, folate and choline that are all concentrated in the yolk.

However, yolks are full of fat and can negatively affect your health. This is why I suggest not to eat more than two yolks a meal (for omelettes, frittatas, cakes or for any other dishes that require more than two eggs, use two whole eggs and only the white for the others).

The Bottom Line:

Shaping that booty and getting it ready for the summer is possible. Don't give up people and always remember that what you eat is extremely important for the achievement of your results. Try to include all (or almost all) of the foods on the list in your diet, do your squats and be ready to wear that swimsuit you've all been waiting for.