Food for a defined butt –

Who said that one defined butt does it just depend on your training routine? On the contrary: food plays an essential role in this process. If you don’t know, when it comes to performance in training, food is a great ally that can guarantee the result you expect.

DEFINED BUMBUM: THE ROLE OF FOOD

“Food is the main pillar to promote energy balance, ensure adequate nutrients and also lead to weight loss and/or maintenance“, explains Bianca Navesnutritionist at NutriOffice.

According to the professional, food alone is not responsible for a person’s physical shape, but it is one of the main components in changing Lifestyle and is also responsible for the nutrition pillar of our health.

“Food, in addition to providing weight loss or gain, will influence the individual’s body composition”, complements the Dr. Stephany Furstenberger, nutritionist at BE Nutrition & Health Slimming Consultancy. “That means it will impact the muscle mass gainif it is a healthier and more balanced diet, or it will lead to an increase in the percentage of fat if it is rich in carbohydrates/sugars and fats.”

It is for these reasons that eating consciously becomes extremely important – after all, it is necessary to offer the body the necessary food not only to guarantee the proper functioning of the body, but also to avoid fat accumulation in key regions such as the abdomen, thighs and buttocks, especially when it comes to the female body.

FOOD FOR A DEFINED BUMBUM

Dr. Stephany reinforces that there are no foods that interfere in the definition of the butt in a specific way. To avoid the accumulation of fat and even the development of cellulite or other issues in the region, the best thing to do is to maintain a balanced diet.

“Nutrition should be balanced with respect to all macronutrients (carbohydrates, fats and proteins) to lead to fat loss in this region, associated with maintaining or increasing muscle mass, as this will prevent sagging and not leave your butt ‘dropped’”, he explains.

For Bianca, an unbalanced food routine, with a deficiency of essential nutrients and rich in foods with excess fats, sugars and salt can contribute to the accumulation of fat, water and toxins in cells of the butt region.

“Therefore, the cellulitis appears as a result of inflammation of the cellular tissue, consequently interfering with the shape of the buttocks”, he says.

Having said that, what can you do to conquer and keep your butt defined with the help of food? Here are the tips from the pros:

1

Avoid excess fats and sugars

To maintain the shape and definition of your butt, avoid foods rich in saturated fat (such as very fatty meats, chicken skin, bacon, butter, cream…), refined sugar (as in sweets in general), soft drinks, alcoholic beverages and foods high in sodium (such as sausages and snacks). That is, the ultra-processed must get out of sight!

two

Choose good protein sources

According to Bianca, among the foods that should be in your food routine are the good sources of protein animals, such as eggs, lean meats and fish, and vegetables, such as legumes. This macronutrient is essential for building lean mass and strengthening muscle.

3

Invest in whole grains

Leave the refined grains aside and opt for the more complex whole versions of low glycemic index and which, as a rule, have more fiber. Oats are an example of this.

4

Choose low-fat dairy

We already mentioned that fats are the villains of a defined and firm butt, right? For this reason, forget about yellow cheeses and whole milk, and opt for low-fat dairysuch as cottage cheese and ricotta.

5

Consume unsaturated fats in moderation

To the fats they are an important source of energy for the body, so they cannot completely disappear from your diet. The rule here is to look for good sources of fat and consume them in moderation. Two examples of this are olive oil and avocado.

6

Opt for natural foods

Since processed and ultra-processed foods should be avoided as much as possible, natural foods gain prominence here. Fruits, vegetables and greens can be consumed freely – remembering that the ideal is 400g/day, equivalent to 5 servings of 80g for vegetable foods.

7

drink plenty of water

Or, better yet, take the amount of water indicated for your weight and height. For this, it is worth calculating 35 ml of water per kilogram of body weight.

DEFINED BUMBUM = BALANCED FOOD

As much as paying attention to food all the time seems like too much, it is important to remember two essential points:

The ideal is to set up a personalized food routine, with the help of a qualified professional who meets your needs – and this food plan needs to be revisited and adapted to each phase of life.
A good diet guarantees health and longevitythat is, maintaining a balanced diet is beneficial far beyond the defined butt.

“To maintain any desired aesthetic result, care with food must be long-term, that is, we have to have discipline for the rest of our lives”, explains Dr. Stephany. “The most important thing is the constancy of maintaining the balanced dietwith few slips and moments out of the routine.”

It doesn’t mean you need lose the pleasure of eatingbut prioritizing healthy eating most of the time is essential to ensure and maintain the desired results.

“A diet based on good quality proteins, whole grains, unsaturated fats, vegetables and fruits contributes to the health of the whole organism and also to longevity, well-beingdisease prevention, in addition to favoring weight management, lean mass gain and a decrease in body fat levels”, reinforces Bianca.

And, yes, the Water consumption is essential in this formula – after all, water not only guarantees the elimination of toxins from the organism, but also maintains hydration and contributes to the proper functioning of the body.

“Most of our body weight is made up of protein and water, with about 65% made up of water,” says the nutritionist. “When water levels decrease in our body, cells shrink, which causes muscle protein breakdown.”

That is, when we talk about the butt area, water is important because it also helps to define this (and all the other) muscle groups, since it prevents the accumulation of liquid that would generate not only the body swellingas well as the increase in cellulite.