Eat more healthy fat and protein
In an article in Essence, registered dietician/nutritionist, Vanessa Risseto, says, it’s important to focus on healthy fats like olive oil and avocado, and cheese; vegetables like broccoli, brussel sprouts, and kale for example and lean protein that include fish, turkey, eggs, and chicken that are appropriate for your size.
What it means, is that a person weighing 68 kilos must only have 113-142 g of protein per meal, whereas a person weighing more than 91 kg must only have 227-255 g per meal. Risseto further adds that, “It’s important to fuel the muscles that you currently have and also keep your metabolism revved up — protein is one of the best ways to do this.”
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She further highlights the importance of restoring energy after exercising, “Whole grains are also a must, because when we exercise we deplete the glycogen (stored energy) and we need to replenish that. So make sure you have complex carbohydrates like oats, brown rice, beans, sweet potatoes and quinoa. These are wonderful sources especially since they have small amounts of protein, as well, so they’re pretty nutrient-dense.”
The serving for carbohydrates can only be a third or half of a cup. You must also ensure that you don’t overeat and that your blood sugar levels are stable, when pairing carbohydrates and protein.
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Do away with processed sugar
Sugar has no nutritional value. It only defeats your butt-toning goals by filling your diet with way too many calories. According to Ariel Belgrave, certified health coach and founder of Gym Hooky, quoted in Essence, “this includes avoiding refined and processed carbs, which can deter your buttock-toning process – white bread, french fries, chips, crackers, snack mixes and sugary drinks. These foods are high in calories and low in nutrition, especially protein, which is a key muscle-building nutrient.”
It’s important to read the labels of the food you eat, so that you can avoid any food containing sucrose, fructose, dextrose or corn syrup.
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No to junk food
Junk food can ruin all the hours put in the gym. This is because overeating is easily triggered when junk is concerned, so it’s better to just avoid it. This is anything that would set you back, such as: chips, crackers, candy or cakes. “Instead choose foods that will help build your butt muscle mass (those high in protein and healthy fat). This includes lean meats, fish, poultry, eggs, nuts, seeds, vegetables and fruit, limited dairy and whole grains,” Belgrave says.
