By Joy Stephenson-Laws, JD, Founder

The obsession with accentuating your profile seems to be high on the list of priorities for ladies these days. From Brazilian butt lifts, to padded undergarments and clothing that lift and tone, to outlandish workouts, the list of bizarre rear-end hacks is growing.

Take the case of Swedish model Natasha Crown. Natasha’s dream is to have the biggest ‘bum’ in the world. Her methods in reaching this goal are arguably flawed. She reportedly consumes layers upon layers of pizza, pasta, ice cream and eats a whopping 15 jars of Nutella every month. Regardless of the weight she is gaining, she may actually be doing more harm than good to her body.

So can you really control where you gain weight?

In short, no. For example, in theory one would think that if you worked out your tummy, and only your tummy, then you would see results in that specific area, right? Well, not so fast. Many studies have been conducted attempting to support this conclusion, yet none have been able to do so.

In one study, 24 people were asked to only focus on the abdominal area for six weeks. After that six week period the study concluded that there was no significant reduction in belly fat. However, the study did find improved muscular endurance in the subjects. Several other studies have resulted in similar findings, concluding that spot reduction is not effective for burning fat in specific areas of the body.

So  it appears you may not completely control where you put on weight, or where you lose it. Exactly where you pack on the pounds may depend more on your gender, hormones, genetic makeup and overall physique.

Nutritional Gains

But there are practical ways to give your entire body, including your derriere some definition. Oddly enough, it has more to do with what you’re cooking in the kitchen, rather than the weight room. Exercise alone won’t help you achieve what a specific group of thigh thickening superfoods can.

Nutrition plays a key role in how our body stores fat and where that fat is stored. One of the most dangerous and unhealthy misconceptions being repeated is that eating junk food is the only way to quickly put on weight.

If you are trying to put on muscle, then ‘dirty bulking’ isn’t the way to accomplish this. Dirty bulking is a term used when someone is trying to pack on the pounds by eating loads of empty calories, carbs, trans fats and processed sugars. And there is significant evicence that this practice may increase your risk for diabetes, hypertension and other diseases.  

What your body actually needs to properly put on weight, is clean, whole foods packed full of amino acids, healthy fats and complete proteins. You simply can’t get the same effect from gorging on processed foods and sweets. Healthy foods reduce the incidence of diseases and helps build healthy muscle. 

Here are some healthy foods that may help curb the risk of disease and encourage weight gain:

• Quinoa - Quinoa is considered a complete protein. There are few things that rival the greatness of this super-seed. For 222 calories, 1 cup of cooked quinoa packs 5 grams of fiber and 15% of a person’s daily FDA-recommended iron. You want protein, too? Quinoa’s got 8 grams per cup.
• Avocados - What avocados lack in the protein department they make up for in monounsaturated fats. These green pods of buttery goodness can actually work to lower your cholesterol. Avocados contain a motherload of vitamins, potassium, fiber and amino acids, all which help you add girth to your backside.

• Eggs - The ever-loving egg. It is well known that eggs build muscle, but some people think that egg whites are the healthier way to go. Not so fast. If muscle gain is your game, you might go with the whole egg. Whole eggs contain vitamins A, D, E, and a range of B vitamins, in significant amounts. They are a treasure trove of minerals, 10 of them – calcium, phosphorus, zinc, selenium, potassium, sodium, copper, iodine, magnesium and iron; and more obscure, but nevertheless vital micronutrients, choline, lecithin, lutein and zeaxanthin. If ever there was a genuine ‘superfood’, the egg is it.

• Spinach - Above all leafy greens, spinach is the one you should hold closest to your heart, and for good reason. This superfood has been considered a muscle building staple for decades. It’s what gave Popeye his powerful punch. According to the USDA, a 100-gram serving of spinach contains 28.1 micrograms of vitamin C, 34 percent of the daily recommendation. Fold this into your eggs in the morning or eat raw in a salad to get the benefits of this all-gains-and-glory vegetable.

• Brown Rice - Let’s not fool ourselves, we need a healthy filler from time to time. This is especially true when you are trying to put on weight. Brown rice is a healthy source of carbohydrates and is said to slow the spread of type-2 diabetes. The fiber contained in brown rice is great post-workout. It can sustain you through those butt-building squats. One cup of cooked brown rice can give you 5g of protein and it's relatively high in branched-chain amino acids which is needed for glute growth.

The Facts on Fats

It is also important to know your fats when trying to gain weight and build muscle. Above we listed some helpful tush toning superfoods that are full of healthy fats and proteins. But you should be equally aware of the ‘bad’ fats  and steer clear of them as much as possible.

“Bad” fats include trans fats and saturated fats. Both may increase risk of heart disease, even when eaten in small quantities. Foods containing trans fats are primarily in processed foods made with hydrogenated oils like margarine and most baked goods.

Saturated fats, while not as harmful as trans fats, are best consumed in moderation and shouldn’t be used as your main source for gaining weight. Foods containing large amounts of saturated fats include red meat, butter, cheese, and ice cream.

It is rather simple honestly. Bathing in Nutella isn’t the healthy solution to getting a beautifully round bottom. If you’re trying to increase the circumference of your rump, then loading up on healthy fats, natural sugars and tons of protein-rich foods works best.

Enjoy your healthy life!

The pH professional health care team includes recognized experts from a variety of health care and related disciplines, including physicians, attorneys, nutritionists, nurses and certified fitness instructors. This team also includes the members of the pH Medical Advisory Board, which constantly monitors all pH programs, products and services. To learn more about the pH Medical Advisory Board, click here.