Foods That Make You Shorter And Skinnier? The 191 Correct Answer

Share on Pinterest RichVintage / Getty Images People come in all shapes and sizes, and come in different sizes. These factors are mainly determined by your genes. If you have parents that are taller than average, chances are you’ll be tall too. Your genes can also determine when you experience growth spurts, which can sometimes result in some people of the same age being much taller than their peers. There’s nothing inherently wrong with being tall. Many of the concerns about being taller than others stem from negative — and very outdated — stereotypes. In rare cases, there may be underlying medical problems that cause some children to grow taller than usual at a noticeably young age. Unless you have medical concerns, you should never try to stop yourself from growing taller. Read on to learn more about how we grow and what determines how great we become.

Can you limit your height? In short, there is no way you can limit your size unless there is an underlying medical issue. Concerns about being “too tall” stemmed mainly from psychosocial considerations, which came to the fore between the 1950s and 1990s. In the United States, such concerns were often directed at teenage girls whose parents feared their daughters were growing too tall and might not marry. Such fears stemmed from the sexist notion that women should not be taller than men. So great were these concerns that some families chose to have their daughters treated with hormones via estrogen. It was thought that estrogen therapy could help stop girls from growing taller. However, research shows that not only has estrogen not been shown to be effective at preventing tall stature, but many women have also reported uncomfortable side effects. While attitudes toward marriage and the “ideal” mate have certainly evolved, there may be other areas of concern related to height that are medically relevant. These include conditions that cause children to grow up too quickly, such as Marfan syndrome and pituitary tumors. Unless you have valid medical concerns, you should not attempt to stop waxing. Some of the perks of being tall. Look older when you’re younger.

More self-confidence and success at work.

A reduced risk of certain medical conditions, such as heart disease and diabetes.

Be able to reach high objects and see over crowds.

A bigger advantage in certain sports like basketball and baseball.

can you increase your size On the other hand, some people are concerned that they might be smaller than average. These can be caused by medical conditions and are usually discovered in childhood. Some of the causes are: Pituitary gland disorders that decrease human growth hormones

an underactive thyroid gland (hypothyroidism)

Turner syndrome, a rare female chromosomal disorder leading to delayed puberty and short stature

Achondroplasia, an extremely rare bone growth disorder that prevents the cartilage of the limbs from becoming bone. Treatment for below-average height depends on the underlying cause and needs to be evaluated before adulthood. Human growth hormone can help increase height in children with hormone deficiency. Surgery can also be helpful for achondroplasia.

What determines how great we become? Your genes are the main factors that determine how tall you will be. Your Genes Play the Most Important Role These genetics can also vary by region and ethnicity. Chances are, if your parents are taller or shorter than average, you’ll end up about the same height. However, there are also some gray areas to consider. For example, if you have a tall parent and a short parent, your own height may be somewhere in between. It is also possible to be an anomaly in your family, where you may be significantly taller or shorter than everyone else. Childhood Diet and Health Factor in Childhood diet and overall health play other factors in determining your height. Developed countries have seen population growth thanks to better access to food and healthcare. On the other hand, poor diet, inadequate health care, and premature birth can contribute to a below-average stature. As we age, hormones become key growth drivers. The human growth hormones produced in the pituitary gland are the most influential, followed by sex hormones (estrogen, testosterone) and thyroid hormones. Gender also makes a difference One final consideration is your gender. Girls sometimes grow faster than boys of the same age because they hit puberty about 2 years earlier. However, boys tend to have larger growth spurts overall. This results in adult males being about 5 inches taller than adult females.

Speak to a doctor You should speak to a doctor if you have concerns about your height. You can rule out the possibility of underlying medical conditions. They will also likely provide reassurance of being taller. It’s also important to see your doctor for a yearly checkup. If you’re a parent, a pediatrician can determine where your child falls on a growth chart compared to other children their age. Some children grow faster (and end up taller) than their peers, but that doesn’t usually indicate a medical problem. Your doctor will let you know if your individual height and growth rate indicate a concern.

Ice cream and other sugary foods

Whether it’s ice cream, cookies or cake, kids want to eat as many sugary foods as possible. But it appears that children on a high-sugar diet tend to be shorter than children on a low-sugar diet. So remember, while the occasional ice cream cone won’t stunt a child’s growth, too much sugar is definitely a bad thing.

Rice is a staple food for more than half of the world. It provides more than 20% of the calories consumed worldwide because it is so widespread in Asia and Latin America (1). In addition, rice varies in type, color, and texture, offers many ways to consume it, and can be inexpensive to purchase. People eat white rice more than any other type of rice because it has a long shelf life and is easy to cook and eat. The role of rice in the diet is interesting as more and more people research the best diets and seek alternative treatments for their health problems. Also, obesity is a global health problem, prompting experts to find a way to combat this growth. However, the role that rice plays in these areas is controversial. So what’s the deal with rice? Is it suitable for losing weight or high in calories? This article gets to the bottom of this question.

what is rice Rice is a grain classified as either whole or refined grain. Whole grain products contain the whole grain. When rice is milled, it becomes refined and loses important nutrients, but it sometimes tastes better or has a longer shelf life (2). All whole grains are made up of three main components (3): Bran

germ

Endosperm This chart shows how whole grains compare to white grains: Share on Pinterest Brown and wild rice are intact whole grains that contain both the bran and germ. Therefore, they are nutritious and rich in fiber and nutrients. On the other hand, white rice has had both the bran and the nutritious germ removed, ultimately stripping the rice of its most nutritious parts. Again, the goal is to improve its flavor, extend its shelf life, and enhance its cooking properties (3). Different varieties of rice have different nutrient compositions that may contribute to different health effects. Overall, however, brown rice is an excellent source of (4): Magnesium

phosphorus

manganese

selenium

iron

folate

Thiamine Summary Rice is the most commonly consumed grain worldwide, and people consume more white rice than brown rice.

Different Types of Rice Brown Rice Brown rice generally contains more fiber, vitamins and minerals than white rice. Its nutrients help improve glycemic control, which benefits diabetics. Fiber may also help lower LDL (bad) cholesterol, which may reduce the risk of cardiovascular disease. Additionally, high-fiber foods promote feelings of satiety, which may support weight control and help fight obesity (5). Red Rice Red rice is a type of naturally pigmented rice grain known for its rich nutritional properties. It can also come in the form of red yeast rice, which is made after fermenting Monascus purpureus molds ( 6Trusted , 7Trusted ). Red yeast rice is known to help lower cholesterol levels. It is created by breaking down red yeast and is mostly made up of starch and protein (8). Anthocyanins give the rice its vibrant color, making this type of rice a healthier option than brown or white rice. Anthocyanins have antioxidant properties that may help lower cholesterol (9). Plus, both red and brown rice can help reduce inflammation in the body and maintain brain health (9). White Rice White rice contains fewer nutrients and less fiber than brown rice. In addition, white rice varieties consist almost entirely of carbohydrates in the form of starch and glucose. The table below compares the estimated nutritional content of 3.6 ounces (100 grams) of white, brown, and red rice (10, 5, 11). Note that nutritional value may vary by brand and preparation method. White Rice Brown Rice Red Rice Calories 123 123 111 Carbohydrates (grams) 26 25.6 23.5 Fiber (grams) 0.9 1.6 1.8 Protein (grams) 2.91 2.74 2.3 Fat (grams ) 0.37 0.97 0.8 Potassium (mg) 56 86 78.5 Iron (mg) 0.24 0.56 0.54 Calcium (mg) 19 3 2.4 Summary Brown rice contains more fiber and nutrients than white rice stripped of its most nutritious components. However, red rice is high in antioxidants and may be the healthiest option of the three.

Rice’s effects on weight loss are conflicting The link between brown rice and weight management is well established (12). It has been repeatedly shown that people who eat whole grains like brown rice weigh less than those who don’t and have a lower risk of weight gain (12). The American Heart Association recommends choosing brown rice because (2): It’s a good source of fiber. Fiber is essential to our diet and offers many benefits such as: B. improved digestion.

Fiber is essential to our diet and offers many benefits such as: B. improved digestion. It can help improve your cholesterol levels. When you lower your cholesterol, you also reduce your risk of heart disease, stroke and obesity.

When you lower your cholesterol, you also reduce your risk of heart disease, stroke and obesity. It can help you feel full. Your stomach can feel full with all that fiber and you can settle for fewer calories, helping you eat less overall, which can aid in weight management.

Your stomach can feel full with all that fiber and you can settle for fewer calories, helping you eat less overall, which can aid in weight management. It’s packed with nutrients. It contains many vitamins and minerals necessary for your immune system, thyroid function and other important body functions. However, you may not have to rule out white rice just yet. Instead, you can make fortified white rice, a healthier white rice option. Fortification adds vitamins and other nutrients that were lost when brown rice was processed into refined grains. This supplement makes it more nutritious. Fortifying white rice increases its levels of the following vitamins and minerals (13): Iron

niacin

Folic Acid While white rice has some health benefits, there’s no clear evidence that it’s directly linked to weight gain—only that whole grain rice may be best for supporting weight management (14). White rice has a lower nutritional value than other types of rice and can be considered “empty” calories, meaning it doesn’t negatively affect the body, but it doesn’t help it much either. Summary Brown rice may help with weight management and promote healthy cholesterol levels. However, most studies have not found an association between white rice and weight change or linked it to weight loss.

The Rice Diet Interestingly, a popular weight loss diet revolved around white rice. The diet was developed in 1939 to treat people with high blood pressure and kidney disease. The ultra-low-fat diet was called the rice diet (15). It was a bland, low-calorie diet consisting mostly of white rice, fruit, fruit juice, and sugar. Nonetheless, it had surprising health effects, including weight loss and relief from kidney disease symptoms (16). However, this was a very restrictive, low-fat, low-calorie diet. Therefore, the results may not apply to rice consumption as part of a typical diet. Still, you can incorporate rice into a weight loss diet if you control your calorie intake. Summary The rice diet was a popular and restrictive low-fat diet that helped reduce high blood pressure and symptoms of kidney disease.

Rice is a staple in many countries Rice is a staple in many countries that until recently had relatively few overweight or obese people. Since then, however, obesity rates have changed around the world, especially when considering the impact of the epidemic on a global scale (17). White rice is the predominant carbohydrate source in these countries. For example, Asia accounts for an estimated 90% of the world’s rice production (1). In these countries, people can eat rice with almost every meal, and it appears to protect against weight gain and high blood pressure in these populations (18). In older Chinese adults, a diet high in rice and vegetables appears to help prevent weight gain, large waist circumference, and obesity (18). However, this trend could change as diets in these countries are influenced by the standard western diet. As a result, the number of people who are overweight or obese has skyrocketed in many countries in recent years ( 19 ). However, there has also been increased pressure to replace white rice with whole grains like brown rice (1). A study among Iranian youth showed that those with the highest rice intake had the greatest association with obesity and overweight. Those who ate more white rice also had the lowest levels of nutrient intake, measured against recommended intake ( 20Trusted Source ). This statistic indicates that these youth may be consuming rice with foods that older generations have not eaten, potentially leading to weight gain. In short, rice can lead to weight gain when consumed with a less nutritious diet, but it can aid in weight management when consumed as part of a balanced diet. Summary In Asian countries, rice is commonly incorporated into many foods. Rice consumption appears to protect against weight gain in these populations when consumed with a balanced diet.

Some Types Can Raise Blood Sugar The glycemic index (GI) measures how quickly a food causes your blood sugar to rise. Foods with a high GI cause rapid blood sugar spikes, which have been linked to weight gain and increased risk of diabetes ( 21Trusted Source ). On the other hand, foods with a low GI cause blood sugar levels to rise more gradually and are beneficial for people with diabetes because they help control blood sugar and insulin levels (22). In general, whole grains have lower GI scores than refined grains and are one reason why a diet high in whole grains reduces the risk of developing type 2 diabetes ( 23Trusted Source ). However, not all studies have found an association between refined grain consumption and risk factors for type 2 diabetes ( 24Trusted Source ). The starch composition of rice may be a key factor in explaining this. Glutinous rice is generally high in starch amylopectin and has a high GI. Therefore, it is digested quickly and can cause blood sugar spikes. Alternatively, non-glutinous rice is high in amylose and has a low GI, which slows starch digestion. It may even contain resistant starch, a type of healthy fiber. Regardless of whether rice is white or brown, its GI can range from relatively low to very high, depending on the species and variety (24, 25). The average GI for brown rice is 65 and the average for white rice is 73 (26). If you have diabetes or are sensitive to spikes in blood sugar, harvesting non-sticky, high amylose rice may be your best bet for keeping your blood sugar levels under control. Summary Rice can rank relatively high on the GI scale. Non-glutinous rice has a lower GI value than glutinous rice.

Any food can lead to overeating if portion sizes are not controlled. As with most things in nutrition, the amount determines the effects. There’s nothing particularly “fatty” about rice, so its effects on weight must depend on portion size and the overall quality of your diet. Studies have repeatedly shown that serving food in a larger container or dish increases intake, regardless of what food or drink is being served (27). This container size has to do with the perception of portion size. Serving large portions has been shown to significantly increase calorie intake without people realizing it. Portion control tools are also effective in reducing calorie intake. Studies that have analyzed the effects of portion size have shown that reducing the size of the rice bowl reduces calorie intake, body weight, and blood sugar levels (28). Therefore, depending on the serving size, rice can be weight-reducing or high-calorie. Summary Almost any food can lead to weight gain when eaten in excess. For example, eating food from large plates or bowls can unknowingly increase calorie intake because you may eat more before you realize you’re already full.

I come from a family of giants, big and tall. My daughter, who will be fourteen in a month, is also a giant at her age. When I took her back to school on Tuesday, one of her classmates, who is a very small and tiny girl, shocked me when she asked me about the types of foods she can eat so that she can grow up to be as tall as her friend , my daughter . I was speechless; but before I could give her an answer I had to explain some biology about genes and all that; After the explanation, I promised the girl that I would research the internet to find out what types of foods can help her grow taller.

Aside from the genes that determine how tall or short we get, children should eat nutritious foods during their growing years to prevent stunted growth. Adults can add a few inches to their height even after their growing years are over by eating the right types of foods and following the right lifestyle and certain exercises.

According to the sources on the Internet; Foods rich in protein, vitamins, and minerals can make a person grow taller. Proteins include amino acids that contain enzymes, hormones and antibodies that stimulate growth and support the effective work of the human body. Whole eggs, fish, milk and legumes are high in protein. Some foods reduce the activity of the human growth hormones that make you tall. Therefore, these foods must be excluded from your diet. These foods include carbohydrates and fats. Carbohydrate-rich foods like grains, bread, and rice stunt growth. Europeans consume more protein than carbohydrates in their diet and are therefore taller than Asians, who eat more carbohydrate-rich foods.

Meat is high in lipids and saturated fats that stunt or slow our growth. Therefore, it is best to eat meat in moderation. If a person cannot avoid meat, it is better to choose lean red meat, fish, liver or seafood such as long-boned pink salmon, these are low in fat and will help you grow tall

They are rich in fatty acids. Walnut also helps to grow tall as these also contain fatty acids. Pastries should be avoided and other things like sweets, sodas and crunchy foods that are high in fat. It is also known that children who engage in alcohol and smoking at a young age stunt in growth.

The loss of calcium in the body can also retard a person’s growth. Calcium is a requirement for the growth of healthy bones and also helps us grow tall. Therefore, calcium-rich foods like milk and other dairy products like yogurt and cheese should definitely be part of your diet. Leafy greens like spinach and kale are another source of calcium that should be eaten daily if possible, as they are also good for vision and improve blood circulation in our body and also help children grow up.

Citrus fruits such as oranges, sweet limes and lemons are rich in vitamin C. They promote the absorption of calcium, thus ensuring strong bones and helping a body grow large and preventing diseases such as scurvy, joint pain and anemia. If you have growing children; Include these foods in their diet so you can help them grow taller and healthier!

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Share on Pinterest A new study suggests that losing height in middle age may be linked to the risk of stroke death in women. Credit: Eddie Pearson/Stocksy Gradual size loss is normal for both men and women. It begins around the age of 50 and accelerates from around the age of 60.

A study that followed northern European women found that significant height loss in middle age was associated with a more than two-fold increased risk of dying from stroke.

The authors suggest that physicians could use height loss in early and middle adulthood to identify women at high risk for cardiovascular disease (CVD), including stroke.

The results suggest that regular physical activity can help prevent the early onset of height loss. People tend to maintain their height from late puberty through their early 50s, when it slowly begins to decrease. Causes of height loss include: Shrinkage of the discs between the vertebrae of the spine

Spinal compression fractures secondary to osteoporosis (loss of bone density)

Postural Changes with Age Loss of height accelerates after around age 60. Research suggests that people who lose significant height are more likely to have low bone mineral density, fractured vertebrae, and vitamin D deficiency. Interestingly, people living at higher latitudes are more prone to osteoporotic fractures, possibly due to less sun exposure. The skin needs sunlight to make vitamin D, which helps strengthen bones. Studies have found that rapid height loss — in mixed cohorts of males and females — is associated with a higher all-cause mortality rate and increased risk of (CVD). “There appears to be a link between cardiovascular disease and osteoporosis,” said Dr. Nieca Goldberg, cardiologist at the New York University (NYU) School of Medicine and medical director of the NYU Women’s Heart Program. Speaking on behalf of the American Heart Association (AHA), Dr. Goldberg told Medical News Today that the physiological mechanism behind the connection is unclear. “Proposed causes include frailty and decreased endurance as markers of CVD risk,” she said. She added that low levels of physical activity increase the risk of cardiovascular disease, osteoporosis and muscle weakness, leading to falls and disability. “A good, brisk walk can help protect our cardiovascular health and prevent bone loss,” she said.

Weight Loss in Middle Age To date, most studies of the links between weight loss and cardiovascular disease have looked at older people, and none have focused exclusively on women. This is surprising given that women tend to lose more height than men and are more likely to develop osteoporosis. To fill this knowledge gap, scientists from the University of Gothenburg in Sweden investigated whether losing height in middle age is associated with a higher risk of all-cause and cardiovascular mortality in women. They analyzed data from two studies that tracked women’s health in Denmark and Sweden over several decades. Even after accounting for other factors that affect a person’s risk of CVD, such as weight, smoking, physical activity, alcohol consumption, and education, they found unusually large mortality risks associated with height loss. They associated every centimeter (cm) of height with a 14% and 21% higher risk of death from any cause in the Swedish and Danish cohorts, respectively. When the researchers combined data from the two cohorts, they found that a significant loss in height — which they defined as more than 2 cm — was associated with a more than two-fold increased risk of stroke. Crucially, their analysis helps corroborate other research suggesting that regular physical activity may protect postmenopausal women from size loss. The new study appears in the journal BMJ Open. The authors conclude: “These results suggest that more attention needs to be paid to size loss in order to identify individuals at increased risk of CVD. In addition, regular physical activity can not only help prevent cardiovascular disease, but also help prevent height loss, thereby further contributing to cardiovascular disease prevention.”

How the study worked The study involved 1,147 women in Sweden who took part in the Prospective Population Study of Women in Gothenburg and 1,259 women in Denmark who took part in the MONICA study (MONItoring trends and determinants of Cardiovascular disease). Researchers measured participants’ height at the start of the studies, when they were between 30 and 60 years old, and again 10 to 13 years later. The participants lost an average of 0.8 cm during this time, but the amount varied greatly between 0 and 14 cm. For 17-19 years after the second altitude measurement, the researchers recorded deaths among the participants and their possible causes. After adjusting for other contributing factors, such as B. lifestyle, those who lost more than 2 cm of their original height were 2.31 times more likely to die from a stroke and 2.14 times more likely to die from any type of CVD. The authors say this is the first study, to their knowledge, to find an association between loss of altitude and stroke mortality.

Bones and Blood Vessels Researchers believe that altitude loss and cardiovascular disease are linked through the relationship between bone loss, or osteoporosis, and cardiovascular disease. They point to a review of research that has found a link between low bone mineral density and fractures and the consequent risk of CVD. There is a surprisingly close relationship between bone loss and a process called vascular calcification, which is the accumulation of calcium in the blood vessels. Both processes involve inflammation and oxidative stress. In the new study, the researchers suggest that osteoporosis may explain the link between altitude loss and increased risk of CVD. “Low bone mineral density and osteoporosis could certainly explain some of the size loss,” said lead author Sofia Klingberg. “In addition, the literature suggests links between bone loss and cardiovascular disease through common causes such as inflammation and oxidative stress,” she told MNT. She said measuring height could be a simple, quick, early warning sign of an increased risk of cardiovascular disease in patients. “Height should be added to, but not replaced by, a cardiovascular risk assessment that includes weight and blood pressure, and laboratory tests for cholesterol and glucose,” she added. She concluded that it is possible to use a blood test to measure people’s levels of vitamin D, which is crucial for calcium absorption and helps maintain bone mineral density.

When does a girl stop growing? Girls grow at a fast pace during infancy and childhood. When they reach puberty, growth resumes dramatically. Girls usually stop growing and reach adult size by age 14 or 15, or a few years after menses have started. Learn more about growth in girls, what to expect when it happens, and when to call your child’s pediatrician.

How does puberty affect growth? Girls typically have a growth spurt in the year or two before menstruation begins. For most girls, puberty occurs between the ages of 8 and 13, and the growth spurt occurs between the ages of 10 and 14. They only grow 1 to 2 inches in the year or two after their first period. Then they reach their adult size. Most girls reach their adult height by the age of 14 or 15. This age may be younger depending on when a girl first starts her period. Contact your child’s doctor if your daughter is 15 and hasn’t started her period yet.

What is the connection between puberty and breast development? Breast development is often the first sign of puberty. Breast development can begin 2 to 2 1/2 years before your period. Some girls may not notice breast buds until a year after their first period. Others may not begin to develop breasts three to four years after the onset of menstruation. The buds may not appear at the same time, but they usually appear within six months of each other.

Q&A: Breast Growth Q: When do breasts stop growing?

Anonymous Patient A: Breast growth generally stops when puberty is complete, about a year or two after a girl’s first period. However, it is not uncommon for breasts to continue growing slightly and changing shape or contour until the age of 18. It is also quite common for one breast to be a different size than the other. Karen Gill, MD Answers represents the opinion of our medical experts. All content is purely informational and should not be construed as medical advice.

Do girls grow differently than boys? Puberty occurs slightly later in boys than in girls. In general, boys begin puberty between the ages of 10 and 13 and experience growth spurts between the ages of 12 and 15. This means that their peak growth spurt occurs about two years after girls. Most boys stop gaining height by the age of 16, but their muscles can continue to develop.

What is the mean height for girls? According to the Centers for Disease Control and Prevention (CDC), the median, or average, age-adjusted height for adult women age 20 and older is 63.7 inches. That’s just under 5 feet 4 inches. Height by Age By age 8, the earliest onset of puberty, half of all American girls will be under 50 inches tall. This means that there is a lot of growth happening in a short period of time. The following information is from a 2000 CDC chart: Age (years) 50th percentile height for girls (inches and centimeters) 8 50.2 inches (127.5 cm) 9 52.4 inches (133 cm) 10 54.3 in (138 cm) 11 144 cm (56.7 in) 12 151 cm (59.4 in) 13 157 cm (61.8 in) 14 160.5 cm (63.2 in) 15 162 cm ( 63.8 in) 162.5 cm (64 in) 17 64 in (163 cm) 18 64 in (163 cm)

What role do genetics play in height? Your height has a lot to do with how tall or short your parents are. Growth patterns tend to run in families. When it comes to children’s growth, pediatricians often ask parents about their own height, family history, and growth patterns. There are several ways to predict how tall a girl can grow. One of these methods is called the mid-parental method. To use this method, add the height in inches of both mom and dad, then divide by two. Then subtract 2 1/2 inches from that number. To determine the predicted height for a boy, you would add 2 1/2 inches to the number. For example, if a girl has a 72 inch father and a 66 inch mother, the predicted height for the girl would be found using the following calculations: 72 + 66 = 138 138 / 2 = 69 69 – 2.5 = 66.5 die so predicted height for the girl is 66.5 inches or 5 feet 6.5 inches. However, this number is a rough estimate. You can see up to a 4 inch margin of error in either direction. In general, the taller the parents are, the taller the child will be and vice versa.

What causes growth retardation? There are many factors that affect growth, from malnutrition to medication. Some girls may experience growth retardation due to certain health conditions, such as growth hormone issues, severe arthritis, or cancer. Genetic conditions also play a role. For example, girls with Down syndrome, Noonan syndrome, or Turner syndrome may be shorter than their family members. Girls with Marfan syndrome can grow taller than their family members. If you have concerns about your child’s growth, consult the pediatrician. Once a girl hits puberty, growth usually stops a few years after her first period. A stunted teen will have less time to grow before the end of their growth spurt.

Teens going through puberty will have many changes in their developing bodies as growth accelerates and muscles change shape.

There is a very broad range of times when children experience puberty-related growth spurts:

Most girls begin sexual development between the ages of 8 and 13 (average age is 12) and have a growth spurt between the ages of 10 and 14.

Most boys begin sexual development between the ages of 10 and 13 and continue to grow until they are around 16 years old.

Growth and changes during puberty

Puberty – or sexual development – is a time of dramatic change for both boys and girls. Hormonal changes are accompanied by growth spurts that transform children into physically mature teenagers as their bodies develop.

It is important that they have healthy eating habits, a balanced diet and some physical activity every day to ensure continued growth and proper development during these years.

changes in girls

Events in girls during puberty:

Breasts begin to develop and hips become more rounded.

Increased height growth sets in.

Pubic hair begins to appear, usually within 6 to 12 months of breast development beginning.

The uterus and vagina, as well as the labia and clitoris, increase in size.

The pubic hair is well developed and the breasts continue to grow.

The rate of growth in height peaks about 2 years after the onset of puberty.

Menstruation almost always begins after the peak growth rate (average age is 12.5 years).

Once girls start menstruating, they typically continue to grow about 1 to 2 inches, reaching their final adult height around age 14 or 15 (younger or older, depending on when puberty began).

changes in boys

Boys usually show the first physical changes of puberty between the ages of 10 and 16. They usually grow fastest between the ages of 12 and 15. The growth spurt in boys occurs on average about 2 years later than in girls. By the age of 16, most boys have stopped growing, but their muscles continue to develop.

Other characteristics of puberty in boys include:

The penis and testicles increase in size.

Pubic hair appears, followed by armpit and facial hair.

The voice deepens and can crack or crack at times.

The Adam’s apple, or laryngeal cartilage, grows larger.

The testicles begin to produce sperm.

In the doctor’s office

Normal growth – aided by good nutrition, adequate sleep and regular exercise – is one of the best overall indicators of your teen’s health.

Despite the data collected for growth charts, “normal” heights and weights are difficult to define. Your teen’s growth pattern is largely determined by genetics. For example, shorter parents tend to have shorter children, while taller parents tend to have taller children.

Although you may worry if your child is not as tall as other classmates, the more important question is whether your child continues to grow normally. If your doctor diagnoses a problem – e.g. B. a growth rate that was normal but has recently leveled off – he or she may follow your child’s measurements carefully over several months to see if the growth pattern indicates a possible health problem or just a variation of it is normal.

It’s not uncommon for teenagers to have their own concerns about how they grow and how they look. Girls can be very critical of their own weight, which can sometimes lead to unhealthy body image and diet practices. Boys tend to be more concerned about their size and muscle development, which can also lead to unhealthy practices like the use of steroids and protein supplements.

If you’re concerned about your teen’s body image or their eating and exercise habits, talk to the doctor.

Many teenagers worry a lot about being different from their peers and about anything that would make them feel like they don’t belong or seem “normal”. Encourage your teen to discuss these concerns with the doctor when he or she feels comfortable doing so. The doctor can assure you that other children have the same concerns about their size.

If you have additional concerns about your teen’s growth or development, talk to your doctor.

Most boys stop growing around the age of 16. Many factors, including puberty, diet, and weight, can affect how and when boys grow. Language Matters We use the terms “boys” and “girls” in this article to refer to the gender assigned at birth and to reflect terms that have been used in the past to over-gender people. Gender and gender exist in spectrums and your gender identity may not align with these terms. Your doctor can help you better understand your specific circumstances. https://www.healthline.com/health/sex-vs-gender Boys seem to be growing at incredible rates, leading parents to ask: when do boys stop growing? Do boys grow in their later teens? According to KidsHealth, most boys complete their growth by the age of 16. Some boys may continue to grow an inch or so into their later teens, and the muscles will continue to grow into adulthood. Read on to learn more about growth in boys and what to expect.

How does puberty affect growth? Boys go through a growth spurt during puberty. However, growth rates can vary widely as boys go through puberty at different ages. A boy’s age when he goes through puberty doesn’t affect how tall he will eventually be, but it does affect when his growth begins and ends. Boys tend to fall into two categories: precocious, beginning puberty around age 11 or 12 late maturing, beginning puberty around age 13 or 14 Late maturing tends to grow faster to make up for lost time. At their fastest growth rate during puberty, boys reach about 92 percent of their adult height. Boys who have growth restrictions before the onset of puberty still gain the same average amount of height during puberty. They never quite make up for deficits from the time before puberty.

What is the average height of boys? For American males age 20 and older, the average height adjusted for age is 69.1 inches (175.4 cm), or just over 5 feet 9 inches. Height by Age By age 10, the earliest onset of puberty, half of all boys will be under 138.5 cm (54.5 in). The median heights listed below are from a 2000 CDC table: Age (years) 50th percentile height for boys (inches and centimeters) 8 50.4 inches (128 cm) 9 52.6 inches (133.5 cm) 10 54.5 inches (138.5 cm) 11 56.4 inches (143.5 cm) 12 58.7 inches (149 cm) 13 61.4 inches (156 cm) 14 64.6 inches (164 cm) 15 66 .9 in (170 cm) 16 68.3 in (173.5 cm) 17 69.1 in (175.5 cm) 18 69.3 in (176 cm)

What role do genetics play in height? Genes from both parents play a role in determining height and growth in both boys and girls. Other factors such as diet, activity level, and maternal diet during pregnancy also affect height. The mid-parental method is a method of predicting how tall a child will be. With this method, you add the parents’ height (in inches) and then divide the number by 2. Add 2.5 inches to this number to get the predicted height for a boy. Subtract 2.5 inches from this number to get the predicted height for a girl. For example, take a boy with a father who is 70 inches tall and a mother who is 62 inches tall. 70 + 62 = 132 132 / 2 = 66 66 + 2.5 = 68.5 The boy’s predicted height would be 68.5 inches or 5 feet 8.5 inches tall. However, this is not exact. Children may end up growing taller or shorter than the height predicted by this method.

Do boys grow differently than girls? Boys and girls grow differently. Boys tend to grow faster in childhood. Boys are also taller than girls on average. For this reason, doctors use separate growth charts for boys and girls to measure growth over time. In girls, height typically peaks around two years after the onset of puberty, which usually begins between the ages of 8 and 13. For some girls, height peaks around age 14 or 15. Boys, however, can grow until about 16, but may show the greatest growth between the ages of 12 and 15. The percentile your child falls into isn’t as important as consistency. For example, if your child falls from the 40th to the 20th percentile, their doctor may recommend testing to determine an underlying cause.

Tips to ensure the best possible growth Some tips to help boys ensure they grow healthily include: Eating a balanced diet

get enough sleep

exercise

Do push-ups inhibit height gain? Asked about Male, 15 years old I am 15 years old and was advised not to do push ups as they inhibit height growth. Is that true or just a myth? 4782 views from

Answers ( 1 ) Like the answers? Consult privately with the doctor of your choice

dr Nikhil Gawde Laparoscopic Surgeon 10 years exp Mumbai 10 years exp Consult Now No. Do not do it. Answered Flag this answer Let others know if this answer was helpful YES NO Was this answer helpful?

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While height is largely dependent on genetics, getting enough nutrients in your diet is absolutely essential to ensure proper growth and development (1). Although you cannot grow taller once you reach your maximum height, certain foods can help you maintain your height by keeping your bones, joints, and body healthy and strong. For example, protein plays a key role in healthy development while promoting tissue repair and immune function (2). Other micronutrients like calcium, vitamin D, magnesium, and phosphorus are involved in bone health, which is central to growth (3). Meanwhile, other research shows that probiotics, a type of beneficial bacteria commonly found in fermented foods, might also boost growth in children ( 4Trusted Source ). Here are 11 foods that can help you grow or maintain your height. Share on Pinterest

1. Beans Beans are incredibly nutritious and a particularly good source of protein (5). Protein has been shown to increase insulin-like growth factor 1 (IGF-1), an important hormone that regulates growth in children (6, 7). Beans are also high in iron and B vitamins, which may help protect against anemia, a condition characterized by a lack of healthy red blood cells in the body (8). Not only is iron required for tissue growth, but iron deficiency anemia can also contribute to delayed growth in children (9). Additionally, beans are high in several other nutrients like fiber, copper, magnesium, manganese, and zinc (5). Summary Beans are high in protein and iron, which can protect against anemia and promote proper growth.

2. Chicken Rich in protein and a number of other essential nutrients, chicken can be an excellent addition to a healthy diet. It’s particularly high in vitamin B12, a water-soluble vitamin that’s crucial when it comes to getting taller and maintaining your size (10). It’s also loaded with taurine, an amino acid that regulates bone formation and bone growth (11). Additionally, chicken is loaded with protein, which contains about 20 grams in an 85-gram (3-ounce) serving (12). Although the exact nutrient profile can vary somewhat depending on the cutting and cooking method, chicken is also a good source of niacin, selenium, phosphorus, and vitamin B6 (12). SUMMARY Chicken is an excellent source of many growth nutrients, such as protein, vitamin B12, and taurine.

3. Almonds Almonds are packed with many vitamins and minerals necessary for growth. Not only do they bring a variety of healthy fats to the table, but they’re also high in fiber, manganese, and magnesium (13). Almonds are also high in vitamin E, a fat-soluble vitamin that doubles as an antioxidant (13, 14). A deficiency in this important vitamin can have serious side effects, including stunted growth in children (15). Almonds can also help promote bone health. A small study of 14 people found that eating almonds inhibited the formation of osteoclasts, a type of cell that breaks down bone tissue ( 16Trusted Source ). Summary Almonds are rich in vitamin E and have been shown to inhibit the formation of osteoclasts, a type of cell that breaks down bone tissue.

4. Leafy greens Leafy greens like spinach, kale, arugula, and collards are nutritional superstars. While the exact amount of nutrients varies between species, leafy greens generally provide concentrated amounts of vitamin C, calcium, iron, magnesium, and potassium (17, 18). They’re also high in vitamin K, a nutrient that may increase bone density to support improved growth and maintain your height (19, 20). A study of 103 women even showed that regular intake of vegetables was associated with a significantly lower risk of bone mass loss ( 21Trusted Source ). Summary Leafy greens are high in vitamin K, which supports bone health. One study found that regular intake of vegetables can help maintain bone mass.

5. Yogurt Yogurt is a great source of several key nutrients essential for growth, including protein. In fact, just 200 grams of Greek yogurt contains nearly 20 grams of protein (22). Certain types also contain probiotics, a type of beneficial bacteria that may help support gut health. In addition to improving immune function and reducing inflammation, some research shows that probiotics may promote growth in children (4, 23). Yogurt is also an excellent source of several nutrients involved in bone metabolism, including calcium, magnesium, phosphorus, and potassium (22). Summary Yogurt is high in protein, as well as calcium, magnesium, phosphorus, and potassium. Some species may also contain probiotics that can enhance growth.

6. Sweet Potatoes Aside from being vibrant and versatile, sweet potatoes are incredibly healthy. They’re particularly high in vitamin A, which can improve bone health and help you grow or maintain your size (24). They also contain soluble and insoluble fiber, which promotes digestive health and may encourage the growth of good gut bacteria (25). Maintaining a healthy gut microbiome can also increase nutrient absorption to ensure you’re getting the vitamins and minerals you need for growth and development (26). Plus, sweet potatoes are packed with other important nutrients, including vitamin C, manganese, vitamin B6, and potassium (27). Summary Sweet potatoes are high in vitamin A, which helps improve bone health. They are also high in fiber to promote digestive health and nutrient absorption.

7. Quinoa Quinoa is a very nutritious type of seed that is often substituted for other grains in the diet. It’s one of the few plant foods that’s considered a complete protein, meaning it contains all nine essential amino acids your body needs (28). Quinoa is also an excellent source of magnesium, a necessary component of bone tissue that can increase bone mineral density (29, 30). Additionally, each serving of quinoa packs a hearty dose of manganese, folic acid, and phosphorus — all of which are also important for bone health (3, 29). Summary Quinoa is a complete protein and rich in magnesium, which may increase bone mineral density.

8. Eggs Eggs really are a nutritional powerhouse. They’re particularly high in protein, with 6 grams in a single large egg (31). They also contain a plethora of other vitamins and minerals necessary for growth, including vitamin D, which can increase calcium absorption to maintain skeletal health (32). A small study found that giving children with low vitamin D levels a vitamin D supplement for 6 months resulted in increased growth (33). In addition, a study of 874 children observed that eating eggs regularly was associated with increased monthly gains in height ( 34Trusted Source ). Summary Eggs are high in protein and vitamin D, along with several other important micronutrients. Studies show that eating eggs regularly could be linked to an increase in height.

9. Berries Berries like blueberries, strawberries, blackberries and raspberries are all packed with important nutrients. They are particularly high in vitamin C, which promotes cell growth and tissue repair (35). Vitamin C also increases the synthesis of collagen, the most abundant protein in your body (36). Studies show that collagen can increase bone density and improve bone health, which could help you grow or maintain your height (37, 38). Berries also provide a range of other vitamins and minerals, including fiber, vitamin K, and manganese (39, 40). Summary Berries are high in vitamin C, which promotes cell growth, aids in tissue repair, and increases collagen production.

10. Salmon Salmon is a fatty fish loaded with omega-3 fatty acids. Omega-3 fatty acids are a type of heart-healthy fat that is critical for growth and development (41). Some research also suggests that omega-3 fatty acids may be involved in bone health and may promote bone turnover to maximize growth (42). Additionally, low levels of omega-3 fatty acids could be linked to an increased risk of sleep problems in children, which can also negatively impact growth (43, 44). In addition, salmon is high in protein, B vitamins, selenium, and potassium (45). Summary Salmon is high in omega-3 fatty acids, which may improve sleep and bone turnover to boost growth.

11. Milk Milk is often considered an important part of a healthy, balanced diet. It can also help support growth by providing several nutrients important for bone health, including calcium, phosphorus, and magnesium (3, 46). Milk is also high in protein, with nearly 8 grams of the nutrient in a single 1-cup (244 mL) serving (46). Not only that, but research shows that cow’s milk can stimulate growth in children and help support weight gain and muscle building (47). In the case of allergies or intolerances, however, milk should be avoided. SUMMARY Milk packs a good amount of protein in each serving, along with several micronutrients that may support bone health to increase or maintain growth.

Foods that help make your butt bigger can include those high in dietary protein, such as salmon, eggs, legumes, and more. A larger, strong booty is helpful for several things: climbing stairs, squatting with heavy weights, and a more comfortable seat. Some people also strive for larger glutes for purely aesthetic reasons. Contrary to what many people believe, a bigger butt starts in the kitchen. Combining regular exercise with a healthy diet full of foods that target the glutes is one of the most effective strategies for maximizing results. Certain foods can increase muscle growth, strength and recovery to help you achieve the butt of your dreams. Here are 19 foods that can help you get a bigger booty.

Protein and Muscle Growth If you want to enlarge your butt, the first step is to make a few changes to your diet. You should focus on growing your glutes, which are the muscles that make up your buttocks. Dietary protein, in particular, is important for building and maintaining muscle mass—especially post-workout (1). Other nutrients, like carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and promoting recovery (2, 3, 4). Combining these nutritious foods with a regular exercise routine can help amplify your results and give you a resilient butt.

1. Salmon Salmon is a great source of protein, containing 20 grams in a single 100-gram serving (5). Oily fish like salmon is also loaded with omega-3 fatty acids, which offer numerous health benefits. Some research suggests that omega-3 fats reduce inflammation, which may speed up muscle recovery and growth (6). A study of 44 older adults found that taking omega-3 fatty acids for 6 months helped reduce muscle breakdown compared to a control group. Omega-3 fatty acids can help you maintain muscle growth (7).

2. Flaxseed Flaxseed not only boasts a good amount of omega-3 fatty acids per serving, but it also contains large amounts of magnesium, phosphorus, and B vitamins (8). Additionally, adding flaxseed to your diet is a great way to increase your protein intake. In fact, just 2 tablespoons (21 grams) of flaxseed provides about 4 grams of plant-based protein (8). Increasing protein intake is essential for building muscle for a bigger butt (1).

3. Eggs Eggs are very nutritious and are high in selenium, vitamin B12, riboflavin, and phosphorus (9). The B vitamins in eggs can help your body get energy from your diet (10). Each medium-sized egg also provides around 6 grams of protein, making this food an excellent addition to a high-protein diet (11). Additionally, leucine, an amino acid commonly found in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown. This can be especially beneficial for enlarging your butt (12).

4. Quinoa Quinoa is a nutrient-dense seed that, when cooked, provides a whopping 8 grams of protein per 1-cup serving (13). It also contains all nine essential amino acids that you need to get from your diet because your body can’t make them on its own (14). It’s also rich in complex carbohydrates, which can provide additional energy for your workouts. During resistance training, eating carbohydrates alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy (15). Adding exercises that engage your glutes and hamstrings in your workout will likely result in a better butt.

5. Legumes Legumes are a family of plants that includes beans, lentils, peas, and peanuts (16). They’re generally high in protein, which can maximize muscle synthesis and promote growth in your glutes. For example, 1 cup (164 grams) of cooked chickpeas contains almost 15 grams of protein, while 1 cup (198 grams) of cooked lentils contains almost 18 grams (17, 18). Legumes are also a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction (16, 19).

6. Brown Rice With over 5 grams of protein per cooked cup (202 grams) (20), brown rice offers the perfect balance of complex carbohydrates and protein. Additionally, protein powder made from this grain is a great choice for those who need an extra protein boost. In an 8-week study of 24 people, taking a rice protein supplement daily after resistance training improved body composition and exercise performance ( 21Trusted Source ). Brown rice is also rich in branched-chain amino acids (BCAAs). These are broken down directly into your muscles as a quick source of energy (22). Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and limit muscle breakdown to help bulk up your butt (23, 24, 25). Another study found that people who consumed a drink with 5.6 grams of BCAAs after their resistance training had a 22% greater increase in muscle protein synthesis than those who consumed a placebo drink ( 26Trusted Source ).

7. Protein shakes Protein shakes are a good choice for a healthy post-workout snack. Whey protein, a type of protein found in milk, may also promote muscle growth and post-workout recovery (27, 28). Enjoy it or other post-workout protein powders by mixing with milk, fruits, and veggies to amplify your shake’s butt-boosting benefits.

8. Avocados In addition to the healthy fats, protein, and fiber of this flavorful fruit, it’s high in vitamin C, potassium, vitamin B6, and magnesium (29). Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin (30). Some research suggests that antioxidants may reduce exercise-related muscle damage, soreness, and inflammation to improve recovery time (2). Plus, avocados are high in potassium, another important nutrient involved in muscle contraction (30, 31).

9. Milk With nearly 8 grams of protein in each cup (244g), milk is an excellent post-gym snack (32). This drink contains both slow- and fast-digesting proteins, which provide your muscles with a steady stream of amino acids post-workout (33). Research shows that drinking milk after a workout can improve muscle protein synthesis and post-workout rehydration, restore expended energy, and reduce muscle soreness (34). One study found that men who drank high-protein milk during a 6-week resistance training session increased lean mass, strength, and power compared to a placebo group ( 35Trusted Source ). Research has also found that drinking milk after a workout helps increase your body’s efficiency at using amino acids to support protein synthesis, which is especially important when it comes to growing your heinie (36).

10. Pumpkin Seeds Pumpkin seeds are a delicious and nutritious snack for a balanced, booty-building diet. Just 1 ounce (28 grams) provides 8.5 grams of protein, alongside an array of healthy fats, fiber, manganese, iron, and phosphorus (37). These seeds are also rich in magnesium. They provide 40% of your daily needs in a single ounce (28 grams) (37). Not only does your body use magnesium for muscle function and metabolism, but it may also require more of this nutrient after physical activity. This makes it all the more important to include enough magnesium-rich foods in your diet (38).

11. Greek Yogurt Greek yogurt really is a nutritional powerhouse, with good amounts of calcium, vitamin B12, phosphorus, and riboflavin in each serving (39). Compared to regular low-fat yogurt, low-fat Greek yogurt also contains almost twice the amount of protein — with a whopping 24 grams in each cup (245 grams) (39, 40). Like other dairy products, Greek yogurt provides both slow and fast digesting protein that can support muscle growth to enlarge your glutes. One study found that consuming Greek yogurt as part of a 12-week exercise program improved muscle thickness, strength, and body composition more than a placebo for its 30 participants (41).

12. Tofu Tofu, which is made with condensed soy milk, has 10 grams of protein per 3.5 raw ounces (100 grams), plus a good amount of manganese, calcium, selenium, and phosphorus (42). Soy protein from foods like tofu can be incredibly useful for expanding your butt. In fact, a 30-day study showed that consuming soy protein instead of casein, a type of milk protein, significantly increased muscle volume in 59 people with low levels of physical activity ( 43Trusted Source ).

13. Nut Butter Nut butters like cashew, almond, and peanut butter all contain a hearty dose of healthy fats, as well as essential nutrients like vitamin E, magnesium, potassium, and calcium (44). Each tablespoon (16 grams) also contains about 3.5 grams of protein, making nut butters an easy way to boost the protein content of your favorite snacks (44). Although more research is needed on nut butters, some studies suggest that adding nuts to your diet could promote muscle growth. For example, a study of 10 people showed that consuming 60 grams of ground almonds mixed with milk and sweetener to form a paste significantly improved exercise performance in cyclists compared to those who consumed a paste made from white bread instead of almonds (45). Another study found that consuming peanut protein powder combined with 6 to 10 weeks of resistance training improved muscle hypertrophy and strength in older adults compared to a resistance training program alone (46).

14. Chicken Breasts Chicken breasts are loaded with high-quality protein, at about 24 grams in a 3-ounce (85-gram) serving (46). Chicken is also high in B vitamins like niacin and vitamins B6 and B12 (46). Getting enough of these vitamins in your diet is crucial for boosting energy production to fuel your workouts (47). According to an 8-week study of 41 people, eating 46 grams of chicken protein post-workout resulted in a significant increase in lean body mass compared to a control group ( 48Trusted Source ).

15. Cottage Cheese Cottage cheese is made from fresh curd and has a mild flavor and juicy texture. It’s highly nutritious, providing about 24 grams of protein per cup (220 grams), as well as being high in phosphorus, vitamin B12, selenium, and riboflavin (49). It’s also loaded with casein, a slow-absorbing milk protein that increases muscle synthesis, which may help you get a bigger butt (50).

16. Tuna Tuna is an inexpensive and tasty way to increase your protein intake. A can of tuna (142 grams) contains 27 grams of protein (51). It also contains omega-3 fatty acids, which are important fats that you must get through your diet. Along with several other health benefits like a reduced risk of inflammatory diseases and depression, research shows that taking omega-3 fatty acids can help people gain muscle mass and strength ( 51Trusted Source ). Research has found that consuming omega-3 fatty acids can help prevent muscle loss and muscle wasting in older adults during periods of inactivity. This can be helpful for maintaining those gorgeous glutes once you’ve built them (51, 52).

17. Potatoes Potatoes are high in carbohydrates but low in calories, making them a great source of energy. Half a cup of potatoes (78 grams) has 15.7 grams of carbs and just 67.9 calories (53). Potatoes can also help build and maintain muscle. One study found that women in their early 20s who consumed potato protein in combination with resistance training increased their muscle protein synthesis to a greater extent than a control group (54). Muscle protein synthesis is responsible for building muscle mass, which can help increase the size of your glutes.

18. Tomatoes Although it’s mostly water, one cup of diced tomatoes (245 grams) contains quite a bit of potassium, protein, and calcium, all of which are nutrients important for building muscle (55, 2, 3, 4). A study of over 250 adults found that high consumption of tomatoes over a 3-year follow-up period was associated with a reduced decline in hand grip strength, suggesting that tomatoes may protect against age-related muscle loss ( 56Trusted Source ). Other research has found that tomatidin, a compound found in both green and red tomatoes, stimulates skeletal muscle hypertrophy and increases strength in mice ( 57Trusted Source ). While more research is needed to fully understand the health benefits of tomatoes, tomato juice may be the perfect post-workout recovery drink to help you build a better butt.

19. Tilapia Tilapia is an inexpensive and easily consumed white fish with an impressive amount of protein. In 1 fillet (87 grams), it has 23 grams of protein in just 111 calories and a significant amount of magnesium, vitamin B12, phosphorus, and niacin (58). Research shows that magnesium consumption is associated with increased hand grip strength and total body muscle mass (59). Another important component of tilapia are omega-3 fatty acids. One study found that supplementing 60 older adults with 4 grams per day of omega-3 fatty acids for 6 months increased muscle size, grip strength, and strength (60). Adding tilapia to your diet is one way to ensure the gains you make on the gym stick.

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Gaining weight or building muscle can be just as difficult for some people as it is for others to lose weight. However, simply adding certain foods to your diet can make your weight gain efforts both healthier and more effective. Here are 18 of the best foods to help you gain weight or build muscle in a healthy way.

1. Homemade Protein Smoothies Drinking homemade protein smoothies can be a very nutritious and fast way to gain weight. Making your own smoothies is the best way, as commercial versions are often loaded with sugar and lacking in nutrients. It also gives you full control over flavor and nutritional content. Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of cow’s milk or soy milk if you are lactose intolerant. Both have more nutrients and calories than other milk alternatives. Chocolate Banana Nut Shake: Combine 1 banana, 1 scoop chocolate whey protein, and 1 tablespoon (15mL) peanut or other nut butter.

Combine 1 banana, 1 scoop of Chocolate Whey Protein, and 1 tablespoon (15 mL) of peanut or other nut butter. Vanilla Berry Shake: Combine 1 cup (237 mL) fresh or frozen mixed berries, ice, 1 cup (237 mL) high-protein, full-fat Greek yogurt, and 1 scoop vanilla whey protein.

Combine 1 cup (237 mL) fresh or frozen mixed berries, ice, 1 cup (237 mL) high-protein, full-fat Greek yogurt, and 1 scoop vanilla whey protein. Chocolate Hazelnut Shake: Combine 15 ounces (444 mL) chocolate milk with 1 scoop chocolate whey protein, 1 tablespoon (15 mL) hazelnut butter, and 1 avocado.

Combine 15 ounces (444 mL) chocolate milk with 1 scoop chocolate whey protein, 1 tablespoon (15 mL) hazelnut butter, and 1 avocado. Caramel Apple Shake: Combine 1 sliced ​​apple, 1 cup (237 mL) full-fat Greek yogurt, 1 scoop of caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) sugar-free caramel sauce or flavoring.

Combine 1 sliced ​​apple, 1 cup (237 mL) full-fat Greek yogurt, 1 scoop of caramel or vanilla flavored whey protein, and 1 tablespoon (15 mL) sugar-free caramel sauce or flavoring. Vanilla Blueberry Shake: Combine 1 cup (237 mL) fresh or frozen blueberries, 1 scoop vanilla whey protein, 1 cup (237 mL) vanilla Greek yogurt, and sweetener if needed.

Combine 1 cup (237 mL) fresh or frozen blueberries, 1 scoop vanilla whey protein, 1 cup (237 mL) vanilla Greek yogurt, and sweetener if needed. Super Green Shake: Combine 1 cup (237 mL) spinach, 1 avocado, 1 banana, 1 cup (237 mL) pineapple, and 1 scoop of unflavored or vanilla whey protein. All of these smoothies provide around 400-600 calories, along with a high amount of protein and other important vitamins and minerals. Summary There are many delicious protein smoothie recipes out there. Avoid most commercial versions which may contain sugar and are not as nutritious.

2. Milk Milk has been used as a weight gainer or muscle builder for decades (1). It offers a balance of proteins, carbohydrates, and fats and is a good source of calcium as well as other vitamins and minerals (2). For those trying to build more muscle, milk is an excellent source of protein, providing both casein and whey proteins. Research has even shown that it can help you build muscle when combined with weight lifting (3). Additionally, studies have found that milk or whey and casein together can lead to greater mass gain than other protein sources (4). Try drinking a glass or two of whole milk (149 calories per cup) as a snack, with a meal, or before and after your workout when you exercise (5). Milk smoothies are also a delicious way to add milk to your diet. For an easy morning protein boost, try mixing together 1 cup frozen berries, 1 cup whole milk, 2 teaspoons honey, and 1 teaspoon vanilla (about 275 calories). Summary Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.

3. Rice Rice is a convenient, inexpensive source of carbohydrates that help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbohydrates, and very little fat (6). Rice is also quite high in calories, which means you can easily get a large amount of carbohydrates and calories from a single serving. This will help you eat more, especially if you have a poor appetite or get full quickly. When you’re on the go or in a hurry, 2-Minute Packets of Microwavable Rice are easy to add to other protein sources and pre-packaged meals. Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual servings, and then combine it with different proteins and healthy fats for varied meals throughout the week. There are many ways to turn relatively bland rice into a flavor spectacle. The easiest way to add flavor, calories, and a protein boost is to simply stir in a few of these ingredients after you’ve cooked your rice: butter and parmesan cheese

broccoli and cheese

scrambled eggs

toasted sesame seeds, peanuts, or cashews Another way to boost flavor and calories is to top your rice with a sauce like curry, pesto, or alfredo. You can buy these sauces ready-made if you’re pressed for time. A rice dish can easily become a whole meal. Try this wild rice and chicken cabbage for a healthy lunch (400 calories per serving). You can also make your own healthy take on China’s favorite takeout dish, fried rice, with this vegetable and tofu “fried” rice dish that’s actually baked. Summary Rice is a great source of carbohydrates that are easy to consume and digest.

4. Nuts and Nut Butters Nuts and nut butters are the perfect choice when you’re trying to gain weight. Just a small handful of raw almonds (1/4 cup) packs 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats (7). Because nuts are high in calories, just two handfuls a day with a meal or snack can quickly add hundreds of calories. You can add nut butters to a variety of snacks or dishes like smoothies, yogurts, and crackers to turn them into a high-calorie snack in an instant. For a quick pick-me-up, try this three-ingredient peanut butter and banana smoothie (270 calories, with whole milk). If you have a peanut allergy, substitute another nut butter. However, make sure you choose 100% nut butters with no added sugars or extra oils. Or better yet, make your own from this homemade almond butter recipe. It’s easy to make and easy on your wallet too. Summary Nuts and nut butters are delicious, high-calorie treats. They’re great for you and easy to add to many different snacks or recipes.

5. Red Meat Red meat is probably one of the best muscle building foods available. For example, 6 ounces (170 grams) of steak contains about 5 grams of leucine. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and build new muscle tissue (8, 9). It also packs 456 calories and almost 49 grams of protein. Additionally, red meat is one of the best natural sources of dietary creatine, which is possibly the best muscle building supplement in the world (10). Consider choosing fatter cuts, which provide more calories than leaner meat, which will help you take in extra calories and gain weight. In one study, 100 older women added 6 ounces (170 grams) of red meat to their diet and did strength training 6 days a week for 6 weeks. The women gained lean mass, had an 18 percent increase in strength, and an increase in the key muscle-building hormone IGF-1 (11). Both lean and fatty meats are great sources of protein, although fatty meats provide more calories, which can help you gain weight. One of the most famous fatty beef dishes is beef brisket. Brisket is notorious for being time-consuming to prepare, but it can be a lot easier if you own a slow cooker. Start with this brisket recipe in the morning and have a nutritious dinner waiting by the evening—about 300 calories per 85-gram serving. Summary Red meat is an excellent source of protein that helps you build muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you’ll be consuming.

6. Potatoes and Starches Potatoes and other starchy foods are a very easy and inexpensive way to add extra calories. Try choosing one of these healthy sources of starchy carbohydrates: quinoa

Oats

Corn

buckwheat

potatoes and sweet potatoes

to squeeze

winter root vegetables

Beans and Legumes Potatoes and other starches not only add carbohydrates and calories to help you gain weight — they also increase your muscle glycogen stores. Glycogen is the predominant energy source for most sports and activities (12). Many of these carbohydrate sources also provide important nutrients and fiber, as well as resistant starches that can help feed your gut bacteria (13). With sweet potatoes, you can try one of the current Instagram trends: sweet potato toast. The preparation only takes a few minutes. Start by washing, drying, and thinly slicing a medium-sized sweet potato, then toast it in either a toaster oven or a toaster oven, to your liking. Then you add your favorite ingredients. For example, spread it with avocado puree and garnish it with a fried egg (300 calories per serving). You have a perfect breakfast or a post-workout snack. Quinoa is actually a seed that is prepared and eaten like a grain. It can be boiled and eaten on its own, added to soups or made into flour and used in bread, drinks or porridge. Quinoa is superior to many other grains because it is a complete protein, meaning it contains all nine amino acids that our bodies cannot make on their own. It is also high in protein, minerals and B vitamins. Get a healthy dose of sweet potatoes and quinoa in this hearty lunch bowl recipe with Quinoa and Roasted Sweet Potatoes (336 calories per serving). Other ways to add calories to complex carbohydrates include: Adding sour cream to potatoes

Adding shredded cheese to quinoa or mashed potatoes

Add healthy fats like olive or avocado oil to roast your veggies

Add olive slices as a topping

Adding hummus to whole wheat bread or crackers

Use dairy or soy milk instead of water in your oatmeal or other hot grains Summary Healthy starches are a great way to get important nutrients and fiber, increase your calorie intake, and increase your muscle glycogen stores.

7. Salmon and Oily Fish Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats. Of all the nutrients found in salmon and oily fish, omega-3 fatty acids are among the most important and well-known. They provide numerous health benefits and help fight diseases (14). Just one fillet of 6 ounces (170 grams) of boneless sockeye salmon provides about 250 calories and 12 grams of healthy fats. The same serving has 37 grams of high-quality protein that will help you build muscle or gain weight (15). You can cook salmon a variety of ways: steamed, sautéed, smoked, grilled, baked, or poached. You can also try smoked salmon or even eat raw salmon in sushi and sashimi. Fresh or frozen salmon often comes at a slightly higher price, but canned salmon is a quick and inexpensive option. Almost all canned salmon is wild, not farmed, giving it top marks for nutrition. Consider these convenient, healthy ways to add salmon to your diet: Try giving your usual “tuna” salad a new twist by using canned salmon instead.

Make a Cobb Salad by substituting canned salmon for the traditional chicken, then add bacon, hard-boiled egg, avocado, lettuce, and tomatoes.

Try smoked salmon. Spread cream cheese on wholemeal bread or crackers, add smoked salmon and top with cucumber, tomato slices or capers.

Make a salmon salad with leafy greens, asparagus, and some full-fat plain Greek yogurt, mayonnaise, or sour cream. Summary Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high-quality protein that helps you build muscle.

8. Protein Supplements Taking protein supplements is a common strategy for athletes and bodybuilders looking to gain weight. Many types are available including whey, soy, egg and pea protein. Whey protein supplements and mass gainers (supplements that can help you build muscle mass) can be very simple and inexpensive weight gain strategies, especially when combined with resistance training (16). Some people think whey protein is unhealthy or unnatural, but that’s not the case. Whey protein is made from dairy products and has been shown to help improve health markers and reduce disease risk (17). Protein supplements can be even more important if you also exercise as your daily protein needs increase. Like meat and other animal products, whey protein contains all of the essential amino acids needed to stimulate muscle growth (18). You can use it before or after your workout and any other time of the day. The easiest way to incorporate protein powder into your diet is with a protein smoothie, especially at breakfast. This gives you the rest of the day to add nutritious meals and snacks to ensure you’re getting a balanced nutrient intake. In general, a smoothie you make yourself is more nutritious than buying a ready-made product that may have added sugar and flavorings. Try this easy whey shake recipe to start your day with an energizing breakfast. For even more protein, try adding peanut butter, almond butter, flaxseed, or chia seeds. Unflavored whey protein can be added to dishes like soups, mashed potatoes, and oatmeal to boost the protein content. Shop online for protein supplements. Summary Protein supplements are a simple and affordable addition to your diet that will help you increase your protein intake.

9. Dried Fruit Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients (19). You can get many different types of dried fruit, and they are all naturally high in sugar. This makes them great for gaining weight, especially since they’re convenient to eat and taste great. While many people think that fruit loses most of its nutrients when dried, this is not the case. Dried fruits are high in fiber, and most of their vitamins and minerals remain intact (20). Try pairing dried fruit with a protein source like chunks of meat, cheese, or a whey protein shake. They also mix well with nuts and full-fat plain Greek yogurt, providing a mix of healthy fats, protein, and other key nutrients. Dates are nutritious, full of fiber and rich in antioxidants. They’re also versatile and easy to make as a high-calorie snack. Just two Medjool dates alone provide about 130 calories (21). Try stuffing dates with nut butter, cream cheese, or even cooked grains like rice or quinoa. Add a date or two to smoothies, sauces, and dressings for a touch of sweetness. Summary Dried fruit is packed with calories, healthy fiber, and antioxidants. It’s an easy way to add nutrients and calories to your diet.

10. Whole Wheat Bread Whole wheat bread is another good source of carbohydrates that will help you gain weight. You can make some very easy, high-calorie, balanced meals by combining bread with protein sources like eggs, meat, and cheese. When buying bread, look for natural wholemeal and grain breads. Healthier versions like Ezekiel bread are available at most grocery stores. Sandwiches are one of the easiest, most versatile, and portable meals to help you gain weight. Your ingredients are only limited by your imagination: meats, cheeses, veggies, nut butter spreads, avocado and more. Try one of these sandwich recipes. You’ll find everything from simple Reuben to healthy wraps and several imaginative takes on the timeless grilled cheese. Sourdough bread has grown in popularity during the pandemic, and with good reason. It is one of the most nutritious and filling breads. During the pandemic, many are learning how to make sourdough appetizers. Sourdough bread has just three simple ingredients: flour, water, and salt. A 2 ounce (56 g) slice provides about 160 calories. The live good bacteria in sourdough feed bacteria in the gut that can boost your immune system (22). Summary Whole wheat bread can be effective for weight gain, especially when paired with a good source of protein.

11. Avocados Avocados are packed with healthy fats. Unlike other whole fruits, avocados are quite high in calories, making them a great food to help you gain weight. Just one large avocado provides about 322 calories, 29 grams of fat, and 14 grams of fiber (23). Avocados are also high in vitamins, minerals, and various beneficial plant compounds. Try adding avocados to your main meals and other dishes like omelettes or sandwiches. One of the most popular and easiest ways to enjoy avocado is with avocado toast. Just mash up some avocado and spread it on your toast. As simple as that! Other delicious ways to enjoy the versatile avocado include: guacamole

salads

soups

wraps

sandwiches

fries

sushi

as a topping

as a mayonnaise substitute

grilled

baked

Pickled Summary Avocados are packed with healthy fats and nutrients. They are versatile and can be added to many different meals or eaten on their own.

12. Healthy Grains Healthy grains can be an excellent source of carbohydrates, calories, and nutrients. While you should avoid processed, high-sugar grains, healthier forms, like oatmeal cooked with whole milk, can be a great source of carbohydrates to add to your diet. You get about 130 calories from a 1-cup serving of cooked oatmeal, plus the calories in whole milk or toppings you add (24). Consider topping your hot oats, overnight oats, or full-fat Greek yogurt with: Nuts

dried fruit

Chia seeds

fresh berries

Homemade granola cereals and grain-based oats also contain beneficial nutrients like fiber and healthy antioxidants (25). When shopping for grains, focus on this healthy choice: oats

granola

multigrain

bran

Ezekiel brand Be sure to read the label and avoid cereal with excessive added sugars. If possible, choose those with the most fiber. Muesli is a high-calorie blend of grains, dried fruits, and nuts. It is rich in protein, fiber and micronutrients. Just half a cup of granola can provide between 200 and 300 calories. You might want to try making your own granola to avoid the added sugar in some store-bought versions. Summary Eating cereal can be a great way to gain weight and get more fiber. However, stick to healthier forms like oatmeal.

13. Granola Bars Some of the healthier granola bars on the market can make a great high-calorie on-the-go snack. Most bars average between 150 and 200 calories. They’re also a good choice before or after a workout session, as they usually contain a mix of slow and fast-digesting carbs. For a snack or meal on the go, try pairing a granola bar with other protein sources, such as: B. Greek full-fat yoghurt, boiled eggs, cold cuts or a protein shake. While some granola bars are healthy, many others have added sugars, oils, salt, and preservatives that aren’t as desirable. You might want to try making your own bars. It’s a lot easier than you might think. Try these recipes to make your own homemade granola bars. Often you only need a few ingredients that you may already have in your pantry. But if you’re not savvy in the kitchen, it’s possible to find healthy store-bought granola bars. Just make sure to stick to bars made with healthy whole grains and other healthy ingredients like dried fruits, nuts, or seeds. Summary Stick to granola bars with whole grains and other healthy ingredients like dried fruit and nuts.

14. Dark Chocolate High-quality dark chocolate offers a ton of antioxidants and health benefits. Dark chocolate with at least 70 percent cacao (the seed from which chocolate is made) is said to help regulate stress hormones and blood sugar levels. It may also help reduce the risk of heart disease, some cancers, inflammation, stress, and type 2 diabetes. (26). Like other high-fat foods, dark chocolate is very calorie-dense, meaning it’s very easy to get lots of calories from it. Each 100-gram bar with 60-75 percent cocoa solids has around 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium and antioxidants (27). There are many ways to enjoy dark chocolate in addition to eating it on its own. Garnish your morning cereal, place a few curls on a fruit plate, or prepare steaming hot chocolate to drink (or sip) like the Parisians do. You can make healthy chocolate desserts like Energy Bites, Guilt-Free Chocolate Truffles, or Chocolate Peanut Butter Avocado Pudding. Supermarket aisles are crammed with many types and qualities of dark chocolate. Be sure to choose a high-quality one with at least 70 percent cocoa. In this guide you will find buying tips from experts. Summary Dark chocolate is packed with antioxidants and other nutrients, along with plenty of calories to help you gain weight.

15. Cheese Cheese has been a staple food for centuries. Like dark chocolate, it is high in calories and fats. Just 1 ounce of cheddar cheese (28 grams) has 110 calories and 7 grams of protein (28). An ounce is smaller than you might think. It’s about the size of a pair of dice. Because cheese is tasty, you can incorporate it into most dishes and easily add several hundred extra calories. There are countless varieties of cheese, from creamy to soft to hard. Check out this list of healthy cheeses to see which ones suit your taste buds best. Many cheeses are high in cholesterol and saturated fat. Like most high-calorie foods, cheeses of all types are best consumed in moderation. One of the most popular cheese dishes is mac and cheese. It goes down easily even if you don’t have a big appetite. Try this macaroni and cheese recipe for a healthy version of the all-time favorite. Oh, and let’s not forget to mention the grilled cheese sandwich. The occasional whole wheat bread or English muffin, who can resist our childhood favorite? Summary Cheese is a very good source of protein and high in healthy fats. Add it to meals when you need a calorie and flavor boost.

16. Whole Eggs Eggs are among the healthiest muscle-building foods on earth. They offer a great combination of high quality protein and healthy fats. Each large raw egg weighing 2 ounces and shell (50 grams) has about 74 calories (29). It is also very important to eat the whole egg. In fact, almost all beneficial nutrients in eggs are found in the yolk. As long as you don’t have an egg intolerance, there’s no need to limit your egg consumption — you can easily eat three eggs a day if you want. In fact, many athletes or bodybuilders eat six or more of these every day. Eggs are very versatile and can be cooked in a variety of ways, including boiling, poaching, frying, baking, and stirring. Use them in: Salads

casseroles

sandwiches

baked egg muffins

bread substitute

Desserts like egg custard and crème brûlée (in moderation, of course) omelettes are a popular meal at any time of the day. You can add meat, veggies, and cheese, then top with sour cream and avocado for a high-calorie extravaganza. Try these recipes for a great breakfast with eggs (and we’re not saying if you’ll have them for lunch or dinner). Summary Eggs are one of the best foods for building muscle. There is no limit to how many you should eat in a day and they are packed with nutrients.

17. Full-Fat Yogurt Full-fat Greek yogurt is another healthy and convenient snack. It has a great nutritional profile including a balanced mix of protein, carbohydrates and fat. Each 6-ounce serving of whole-milk yogurt gives you 165 calories and 15 grams of protein, and that’s before you add all your delicious combinations and toppings (30). There are numerous high-calorie snacks and healthy weight gain recipes based on yogurt. Here are a few: Yogurt and Fruit: Combine 1-2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola, dark chocolate, or coconut flakes.

Combine 1-2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola, dark chocolate, or coconut flakes. Chocolate Peanut Butter Pudding: Mix 1-2 cups of yogurt with 100% cocoa powder, peanut butter or any nut butter, and a sweetener like stevia, honey, or sugar. You can also add a scoop of whey for more protein.

Mix 1-2 cups of yogurt with 100% cocoa powder, peanut butter or any nut butter, and a sweetener like stevia, honey, or sugar. You can also add a scoop of whey for more protein. Yogurt Parfait: Layer 1-2 cups of yogurt with granola and mixed berries to create a tasty and balanced breakfast or healthy snack.

Layer 1-2 cups of yogurt with granola and mixed berries to create a tasty and balanced breakfast or healthy snack. Smoothies: Full-fat Greek yogurt is a great addition to almost any smoothie to boost the protein content and give it a creamier, milkshake-like thickness. Try whole-milk Greek yogurt for even more calories, less sugar, and almost twice the protein of regular yogurt (31). Greek yogurt is strained and has a thicker consistency. This makes it ideal as a topping or as a delicious snack on its own. Choosing the best yogurt from the many choices at the grocery store can be a challenge. Read the label and avoid those with additives like sugar, thickeners, or preservatives. You can find buying tips here. Summary Full-fat Greek yogurt is another ingredient that can help you add healthy fats and protein to your diet. It’s great on its own or as an ingredient that works in many dishes.