Vegan Diets: Shrinking Your Butt Or A Myth?

A vegan diet is based on plants and foods made from plants, and it does not include animal products. A well-planned vegan diet can be a healthy way to build muscle and increase butt size. It is a common misconception that meat is necessary for building muscle, as there are many plant-based foods that can help with muscle growth. For example, quinoa, hemp seeds, beans, brown rice, avocados, and nuts are all good sources of protein and healthy fats that can contribute to muscle growth and bigger buttocks. Additionally, a vegan diet can be high in iron and include other important nutrients such as calcium, vitamin D, vitamin B12, and omega-3 fatty acids. However, it is important to note that a vegan diet may require more planning to ensure adequate nutrient intake, especially for those who are pregnant or breastfeeding.

Vegan foods that can help increase butt size

A well-balanced, nutrient-rich vegan diet can help you attain a well-shaped posterior. Here are some vegan foods that can help increase butt size:

Quinoa

Quinoa is a plant-based source of complete protein, which is uncommon for a plant-based food. It also contains vitamins, minerals, magnesium, phosphorus, and is gluten-free. A cup of quinoa contains around 9 grams of complete protein. It can be a good substitute for pasta or rice and is commonly served as a salad with fruits or vegetables.

Hemp Seeds

Hemp seeds are a valuable source of protein and contain essential amino acids that the body cannot produce. They also have a good balance of omega-3 and omega-6 fatty acids, which are essential for muscle growth. Three tablespoons of hemp seeds can provide around 10 grams of protein. They can be easily prepared like quinoa or ground into a powder and sprinkled on desserts or salads.

Beans and Brown Rice

Beans and rice is a traditional side dish in many countries and is a complete source of protein when combined. They are also a good source of potassium, magnesium, iron, and folate. One cup of beans and rice provides about 7 grams of protein.

Avocados

Avocados are a good source of healthy fats, which provide essential amino acids for glute building. They are versatile and can be added to many dishes or blended into shakes. Avocados also contain complete protein.

Chia Seeds

Chia seeds are a source of omega-3s, fiber, and complete protein. Three tablespoons of chia seeds provide around 5 grams of protein. They are also high in calcium, magnesium, phosphorus, and antioxidants. Chia seeds can be added to shakes or sprinkled on dishes.

Tofu

Tofu is a popular soy alternative and a reliable source of high-quality protein. It contains all the essential nutrients required for butt building and is rich in amino acids. Tofu also speeds up the recovery process of sore muscles and tissues after a strenuous workout. It can be prepared in a variety of ways, such as a delicious scramble.

In addition to these specific foods, it is important to consume a balanced diet with sufficient protein and complex carbohydrates to help increase butt size. A combination of diet and targeted exercises, such as squats and lunges, will help to strengthen and tone the muscles in the buttocks.

How to get enough protein on a vegan diet

Protein is one of three macronutrients our bodies use for energy, the other two being carbohydrates and fat. It is made up of 20 individual building blocks called amino acids, which are vital for building and repairing cells, creating enzymes and antibodies, and performing other essential functions.

There is a common misconception that vegans do not get enough protein. However, this is unfounded in science. In fact, most people, including vegans, already get more protein than they need. A 2013 study found that, on average, vegetarians and vegans get 70% more protein than they require daily, while non-vegetarians get even more.

Protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. Therefore, the concern should be getting enough calories and all the required nutrients, not just protein.

Athletes can easily get enough protein on a vegan diet and do not need to consume protein powders or bars, or even focus on eating whole foods with high concentrations of protein. They simply need to eat more food.

Plant-based protein sources

You can get all the protein you need by eating a whole-food, plant-based diet. Whole plant foods that have high concentrations of protein include:

• Beans (including soybeans and tofu and tempeh)
• Legumes (e.g. lentils, chickpeas, and peas)
• Bulgur
• Nuts
• Seeds

However, it is important to note that a healthy plant-based diet includes a wide variety of meal choices. As long as you eat a varied diet, you don't need to worry about getting all the required amino acids.

• Quinoa: Quinoa is a complete source of protein, which is uncommon for a plant-based food. It contains around 14% protein by mass, meaning a cup of quinoa will contain about 9 grams of protein. It is also a good source of vitamins, minerals, magnesium, and phosphorus, and it is gluten-free.
• Hemp seeds: Hemp seeds are a valuable source of protein, containing many essential amino acids. They also have a good balance of omega-3 and omega-6 fatty acids, which are essential for muscle growth. In terms of protein by mass, they are about 33%, offering around 10 grams of protein for every 3 tablespoons.
• Beans and brown rice: Beans and rice are a complete source of protein when combined. They are also a good source of potassium, magnesium, iron, and folate.
• Avocados: Avocados are not a high-protein food, but the protein they contain is a complete protein. They also provide healthy fats, which offer a good balance of essential amino acids for the glute-building process.
• Chia seeds: Chia seeds are a complete source of protein and are high in calcium, magnesium, phosphorus, and antioxidants.
• Vegan protein powders: Using a vegan protein powder is a good solution when your daily diet isn't providing enough protein. These are usually made from plant-based protein sources such as hemp, beans, peas, quinoa, and brown rice.
• Nuts (especially almonds): Nuts are a good source of protein, with almonds containing the most protein content. Each ounce contains about 6 grams of protein, as well as magnesium, vitamin D, and monounsaturated fats. Other nuts such as pistachios, cashews, peanuts, and walnuts are also great options.

Tips for getting enough protein on a vegan diet

• Eat calorie-dense foods: Calorie-dense foods are high in calories but small in portion size. Healthy high-fat plant-based foods, such as avocados, nuts, and seeds, are good examples.
• Increase your protein efficiency: Focus on the quality of the protein you consume to allow for maximum absorption. Examples of good plant-based proteins include grains (including pseudo-grains like quinoa) and clean vegan protein powders.
• Consume "curvy carbs": Carbohydrates are crucial for weight gain, even more so than protein. Make sure to eat the right type of carbohydrates, such as whole foods of both simple carbs and complex carbs, rather than processed refined carbs.
• Strength training: Strength training is the number one way to sculpt your body and build curves. Focus on exercises that target the glutes, such as weight lifting and squats.
• Be patient and consistent: Building curves takes time and consistency. Enjoy the process of discovering new foods and feeling more energized and fit.

Vegan foods that can help reduce butt size

While there is no guarantee that a vegan diet will make your butt smaller, it is true that a vegan diet can help with weight loss in general. This is because plant-based foods tend to be lower in fat and calories than animal-based foods. Additionally, a vegan diet can help reduce inflammation in the body, which may also contribute to weight loss.

• Oats and oatmeal: Oats are a whole grain that is high in complex carbohydrates and fiber. They can help to reduce cholesterol and blood pressure, and they are also a good source of protein. Oats are a slow-release energy source, which can be beneficial for weight loss.
• Legumes: Legumes, such as beans, peas, and lentils, are a good source of plant-based protein and dietary fiber. They can help you feel full and satisfied after meals, which may lead to reduced calorie intake and weight loss.
• Fruits and vegetables: Fruits and vegetables are low in calories and high in nutrients, making them an excellent choice for weight loss. In particular, green leafy vegetables like spinach are low in calories and packed with vitamins and minerals.
• Vegan protein powders: Adding a vegan protein powder to your diet can help boost your protein intake, which is important for muscle growth and repair. This can be especially beneficial if you are combining it with strength training exercises that target the glutes, such as squats and lunges.
• Brown rice: Brown rice is a healthy complex carbohydrate that can help to reduce the risk of heart attack and stroke. It is also a good source of protein and vitamins, and it is gluten-free.
• Avocados: Avocados are a healthy source of fats and complete proteins. They also contain vitamins, minerals, and antioxidants, which can provide additional health benefits. However, they are calorie-dense, so it is important to consume them in moderation if weight loss is your goal.
• Nuts: Nuts such as almonds, pistachios, and walnuts are a good source of plant-based proteins, healthy fats, and fiber. They can help you feel full and provide essential vitamins and minerals. However, they are also calorie-dense, so portion control is important.

Remember, while these foods may help reduce butt size, it is important to combine them with a healthy diet and regular exercise for the best results.

How to get enough calcium on a vegan diet

Calcium is important for maintaining healthy bones and teeth, and it also plays a role in nerve transmission, muscle function, and blood clotting. While dairy is often touted as the best source of calcium, there are plenty of vegan-friendly foods that will help you meet your daily requirements. Here are some tips to ensure you're getting enough calcium on a vegan diet:

Fortified Foods

Fortified foods are an excellent way to boost your calcium intake. Look for plant-based milk and yoghurt alternatives that have been fortified with calcium. Some soy milk brands contain about the same amount of protein and calcium as cow's milk. Other fortified options include certain types of cereal, flour, cornmeal, bread, crackers, and tortillas. Fortified orange juice can also provide up to 28% of your daily calcium requirements. Always check the nutrition labels to see if calcium has been added and in what quantities.

Soy Products

Soybeans are naturally rich in calcium, and minimally processed soy foods like tofu, tempeh, and natto are also excellent sources. Tofu made with calcium sulfate can provide 53% of your daily calcium needs per 3.5 ounces (100 grams). Tempeh and natto, made from fermented soybeans, also provide good amounts. Soy foods are also a rare plant-based source of complete protein, providing all the essential amino acids.

Beans, Peas, and Lentils

In addition to being high in fiber and protein, beans and lentils are good sources of calcium. White beans (navy beans) provide 132 milligrams of calcium per cup, while kidney beans and chickpeas contain 93 and 99 milligrams per cup, respectively. Soaking, sprouting, and fermenting beans and lentils can reduce levels of antinutrients like phytates and lectins, which hinder the absorption of calcium and other nutrients.

Nuts and Seeds

All nuts contain calcium, but almonds are especially rich, providing 96 milligrams per 1/4 cup. Brazil nuts are the next best option, followed by hazelnuts. Tahini, a butter made from sesame seeds, is another good source, providing 128 milligrams of calcium per 2 tablespoons. Chia seeds are also decent, offering around 14% of the daily value per ounce. Nuts and seeds are also good sources of fiber, protein, healthy fats, vitamins, minerals, and beneficial plant compounds.

Grains

Some grains, like the ancient grains amaranth and teff, provide around 9% of the daily value of calcium per cooked cup. Amaranth can be used as a substitute for rice or couscous, while teff can be made into porridge or added to chili. Both grains can also be ground into flour and used to thicken soups and sauces.

Leafy Greens

Some vegetables, especially dark leafy greens, are rich in calcium. Spinach, turnip greens, mustard greens, and collard greens provide 6-13% of the daily value per cooked 1/2 cup. Boiling these vegetables can reduce levels of oxalates, which hinder calcium absorption, by 30-87%. Other greens to include in your diet are kale, broccoli, and bok choy.

Fruits

Some fruits contain good amounts of calcium. Figs, both raw and dried, provide about 1% of the daily value per fig. Oranges provide around 5% of the daily value per medium-sized fruit, while blackcurrants, blackberries, and raspberries offer about 5% per cup. These fruits also provide fiber, vitamin C, and other vitamins and minerals.

Blackstrap Molasses

Blackstrap molasses is a sweetener that also happens to be a good source of calcium, providing 15% of the daily value per tablespoon. However, it is very high in sugar, so it should be consumed in moderation.

Calcium Absorption

It's important to note that calcium absorption is influenced by other factors. For instance, oxalates and phytates in plant foods can reduce calcium absorption. Vitamin D also plays a vital role in calcium absorption, so be sure to get enough through sunlight or dietary sources.

How to get enough iron on a vegan diet

Iron is an essential nutrient for proper growth and development. It is used by the body to make hemoglobin and certain hormones. There are two types of iron: heme (animal-derived) and non-heme (plant-derived). Heme iron is generally easier for the body to absorb, whereas non-heme iron is not as easily absorbed.

Vegans can find non-heme iron in dried beans, legumes, dark green leafy vegetables, dried fruits, nuts and seeds, wholegrain cereals and breads, and other iron-fortified products.

• Include a variety of iron-rich plant foods in your diet, such as dark green leafy vegetables (e.g. spinach, Swiss chard, collard greens, turnip greens), beans and legumes (e.g. kidney beans, soybeans, lentils), nuts and seeds (e.g. sunflower seeds, sesame seeds), dried fruits (e.g. raisins, apricots, dates), and whole grains (e.g. quinoa, oatmeal, whole wheat bread and pasta).
• Pair iron-rich foods with vitamin C-rich foods to enhance iron absorption. Some examples of foods high in vitamin C include citrus fruits and juices, red and green bell peppers, kiwi, strawberries, tomatoes, cantaloupe, and papaya.
• Avoid consuming tea, coffee, and calcium supplements with meals high in iron, as these can hinder iron absorption. It is best to consume these several hours before or after a meal that is high in iron.
• Cook with cast iron cookware, as it transmits iron to food during the cooking process.
• If needed, consider taking an iron supplement, but be mindful that too much iron can lead to iron poisoning. The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men.
• Include vitamin C-rich vegetables that are also high in iron, such as broccoli and bok choy.
• Try the following vegan recipes that are high in iron: Creamy Lentil Soup, Spicy Sautéed Tofu with Peas, and Corn Bread.

Frequently asked questions