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Nutrition for Better Glutes

Nutrition for Better Glutes

Having a nice perky booty is great and not only does your exercise have an effect, but so does your diet! Here are some great foods and tips for helping to firm up your glutes!

Rules for a Better Booty:

Reduce fluid retention

  • This is the most important rule, as eliminating excess fluid from your fat cells will dramatically reduce the amount bulging from those stacked lipid boxes. So you need to cut out salt, drink more water and eat more naturally diuretic foods, including cranberries, celery, fennel and asparagus.

Burn fat

  • Excess fat makes the condition far worse, so this diet plan gives around 1,400 calories a day, on which you should lose about 2lb of fat a week. ‘To maximise fat burning, it’s vital to increase your intake of conjugated linoleic acid (CLA), which triggers fat release.

Plump your skin

  • Cellulite looks worse on dehydrated skin,’. This is because the more water there is in your skin cells, the plumper the skin will be over the fat boxes and the less the dimpling will show. Healthy fats hydrate the skin because they encourage fluid to remain inside the skin cells rather than in the fat cells. So nuts, seeds, olives and oily fish are important elements.

Decrease estrogen levels

  • Estrogen is involved in cellulite production as it triggers the production of fat cells and encourages fluid retention.
  • One of the most important cellulite-fighting foods is flaxseed, which contains hormone modulators called lignans, which lower excess oestrogen levels.’ Just sprinkle one to two tablespoons of flaxseed (also known as linseed) over your morning cereal or porridge. Broccoli, cauliflower, cabbage and Brussels sprouts also contain mild phytoestrogens.

Booty Firming Foods:



  • Lean meat like skinless chicken breast, lean ground turkey, and white fish all balance your insulin levels. Protein keeps you full for longer by slowing down digestion. This slows the release of insulin, keeping your sugar levels balanced. Controlling your insulin levels is a major influence on the development and appearance of fat. Stop it before it starts with a healthy diet full of lean proteins.


  • This popular spread is low glycemic. The fact that only a small amount of glucose is released into the blood, causes a minimum insulin release. Insulin is a fat storage hormone. Low glycemic foods prevent fat cells from expanding and forming cellulite.


  • Plant based proteins may also benefit those with cellulite because they help build muscle rather than fat, and assist in strengthening existing cells.


  • Antioxidants break down fat cells. Omega 3 F.A’s reduce appetite, reduce inflammation, repairs & strengthens tissues & fibers


  • Sardines and other fatty fish are high in Omega 3 fatty acids. Enjoying fish can combat the estrogen you get through your daily diet. Sardines are high in Omega 3 fatty acids, as are salmon and oysters



  • Barley is great for fighting excess pounds and cellulite. Not only is it low in calories, it also has the lowest Glycemic Index (GI) rating of all common grains. Grains which have a high Glycemic Index (GI) rating are quickly broken down by the body and cause a rapid, large rise in blood glucose levels, which in turn triggers the pancreas to release large amounts of insulin. Insulin is necessary for the body to be able to use glucose for energy, but high amounts of insulin promote fat storage in the body. In contrast, low-GI carbs such as barley take much longer to digest and cause only a small, slow rise in the blood glucose and insulin levels. In addition, low GI foods can reduce cravings — which could lead to fat accumulation — as they provide the body with a slow, steady supply of energy.


  • Whole grains provide valuable vitamins, minerals and dietary fiber in our diet. High fiber diets are beneficial for weight management  and also increase skin health from the healthy fats found in seeds.


  • Oats are among the most filling foods, and eating them early in the day can reduce the number of calories consumed throughout the rest of the day. The fiber in oats is a soluble fiber, a type of fiber that forms a gel in the digestive tract, this gel flushes waste and toxins that could contribute to the formation of cellulite.


  • Sweet potatoes contain potassium, vitamin c, some vitamin E, and beta-carotene. They also contain some unique root proteins, which according to some studies have significant antioxidant properties. All of these nutrients found in sweet potatoes are thought to improve circulation and eliminate toxins, which are two of their most significant cellulite fighting properties.



  • Avocado is the perfect food for balancing insulin levels, keeping body fat at bay. This superfood is packed full of potassium and folate. While avocado is high in fat, it is also high in fiber.


  • Natural cocoa is full of antioxidants, which break down the fat in cellulite and improve all cell function including skin-building.


  • Provides body with monounsaturated fat, an polyphenols that keep your thyroid healthy. This boosts metabolism, fat burning & energizes skin-building cells.


  • Raw nuts have amazing anti-estrogenic compounds. They contain plant sterols, which block the absorption of bed cholesterol. This compound increases progesterone in women and testosterone in men, which can balance out over active estrogen. Nuts high in plant sterols include peanuts, almonds, walnuts, and pecans.


  • Good source of vitamin E. Potassium & zinc as well as vitamin B6 which help metabolize proteins that strengthen & repair connective tissue.


  • Flaxseed supports estrogen levels and boosts collagen growth. Collagen is the main component of connective tissue. It strengthens the skin and helps reduce the appearance of cellulite. If you add ground flax seed, you will begin to see their effects on cellulite almost immediately. This is because they cause the body to flush fluids and toxins and reduce cellulite. Sprinkle 2 tablespoons each day on oatmeal, cereal and yogurt, or you can eat the seeds alone to prevent the formation of cellulite.


  • Proponents of coconut oil helps to reduce the lumpy layer of skin that contributes to cellulite. Even putting coconut oil directly on your skin will help break down fatty deposits in your skin cells.

Fruits & Vegetables


  • It is an excellent food for cleansing your body and helping eliminate stored toxins. It contains multiple compounds like fiber, phytochemicals and minerals that help rid the body of pollutants. It has diuretic effect on your digestive system that fight fluid retention.


  • Fruits provide a range of vitamins and fiber, and most fruits are high in fluid and low in calories, which make them ideal for weight loss and improving cellulite. Bananas and papaya are particularly effective and reducing cellulite due to their high potassium content. It has been suggested that potassium decreases water retention and increases lymphatic drainage, which improves cellulite.


  • Consuming plenty of cruciferous vegetables like brussels sprouts, is a great way to reduce cellulite. Cruciferous vegetables contain a substance called indole-3-carbinol (I3C), which, once ingested, forms di-indolyl methane (DIM). DIM helps certain liver enzymes to block the production of 16-OH estrogens, harmful substances that are also responsible for collagen break-down.


  • Large concentrations of vitamin B in celery stimulates exchange of carbohydrates in the body, strengthens the brain and nervous system and soothing effect on the skin, hair,nails and eyes.


  • Cherries and other berries are a great food for keeping your insulin levels under control. These fruits are low on the glycemic index, meaning that they raise your blood sugar slower than other fruit. Some other low glycemic index fruits include apples, pears, and peaches.


  • One important factor in the appearance of cellulite is hydration. It is important not only to drink water throughout the day, but to also consume foods high in water content. One great food for staying hydrated is cucumbers, which are usually 90% water and are extremely low in calories.


  • Cranberries are effective at fighting cellulite because they help to emulsify fatty globules in your lymphatic system, help detoxify pathways in your liver and improve your connective tissue. The organic acids found in cranberries are responsible for their fat emulsifying properties.


  • Blackberries and blueberries enhance collagen production, creating new skin tissue. This improves skin tone and texture. Also contain antioxidants.


  • The main chemical components of Fennel are: anisic, cuminic, fenchone, anethole, camphene, limonene, dipentene, methylchavicol and phellandrene. The therapeutic properties of Fennel include: aperitif, antiseptic, antispasmodic, carminative, diuretic, emmenagogue, insecticide, laxative, stimulant, stomachic, tonic and vermifuge. Fennel is a remedy for digestive complaints such as flatulence, constipation, colic, nausea, vomiting, anorexia, dyspepsia and hiccups and has a diuretic effect that helps with dispersing cellulite. Fennel has a cleansing and toning effect on the skin, helps with bruises, oily and mature complexions.


  • Grapefruit is rich in vitamin C, which is an important immune system component. It is also associated with reduced inflammatory conditions such asthma, osteoarthritis and rheumatoid arthritis. It helps to prevent heart attacks, strokes, and cancer. Grapefruit is ranked among the fruits with highest in Antioxidant activity. The pink and reddish part of the pulp is due to lycopene, which is a phytonutrient. The most important and applicable health benefit of the grapefruit that it lowers the cholesterol balance,and  burns the fat acting as a cellulite remover.


  • Citrus fruit are great for their ability to lower the impact of carbohydrates on your body. Enjoy a spray of lemon on your food to bring a delicious flavor and health benefits. Citrus fruit can also clean out your liver, which can lower your estrogen levels. This will help keep your legs and thighs looking trim and taught.


  • High vitamin C intake may boost collagen levels, which is a protein found in the connective tissues of the body. Vitamin C will help to strengthen tissues and reduce the appearance of cellulite.


  • Green leafy vegetables like spinach and kale contain an antioxidant called lutein, which increases skin hydration and elasticity reducing the appearance of cellulite by increasing skin health.


  • Watermelon can help smooth out your cellulite by improving blood circulation. This is due to the fact that this fruit contains a very potent antibiotic called lyocpene.

Herbs and Spices


  • Vitamin B6 fortifies & restores connective tissues, capsaicin from hot peppers can boost metabolism by up to 25%


  • Dandelion greens are known for their detoxifying and diuretic properties, both are important if you have cellulite. Unlike other diuretics, which deplete the body of the  anti-cellulite mineral potassium, dandelion leaves will not upset potassium balance in the body because they contain such high amounts of this mineral.


  • Onion and garlic are widely known for their medicinal effects. These members of the allium family are great at reducing your insulin levels. Raw is best with these flavorful additions. Other foods in this family are green onion, leek, and shallot.


  • The active ingredient Epigallocatechin gallate ( EGCG  in green, dandelion & ginger tea speeds up metabolism.


  • Rosemary stimulates circulation and may aid in reducing cellulite. Rosemary improves the digestion of fats and prevents waste of accumulating beneath the skin. Rosemary also contains rosmarinic acid, which is a plant polyphenol that can help in protecting tissues from free radical damage. Rosemary also contains ursolic acid, which facilitates collagen and elastin synthesis, strengthens the capillaries, and fights free radical damage.


  • Spice up your meals for a fat burning effect. Saffron contains anti-inflammatory ingredients that discourage fat cell expansion. Just a couple of ounces can suppress your appetite and increase circulation between tissues.