What Foods Make Your Thighs Bigger? Secret Reveal!

 by Dr. Steve Hruby, D.C.

I’m a fitness advocate with a holistic approach to health, wellness, and longevity. I’ve walked the walk since 2009 - using my personal development methods to unleash the fitness champ within you.

  Fact Checked
 by Rhealyn Celestial
Reviewed by Rhealyn Celestial

I’m a researcher, and I’m also a full-time mom. I spend my weekdays crafting thoughtful articles for small businesses, and my weekends with my son learning about the world together

They say confidence is all in the head. And that no matter your physical appearance, feeling good about yourself starts with a great, mental mindset.

You may have heard this from life coaches and personality development professionals. You may even understand them on an intellectual level. 

However, accepting and understanding that on a deeper, more emotional level can be difficult. You look at yourself in the mirror and you immediately second-guess yourself, asking what foods will make your thighs bigger.

Yes, your ability to be happy on a mental level is very important. However, looking good is just as important as feeling good, if not more so. 

Looking good gives you that extra confidence. It contributes to your overall happiness and satisfaction in life. And this, my friends, should be everyone’s goal. 

In this article, we will explore what food you can eat to gain weight in your legs, and the thigh and butt area. Because yes, a perky butt and toned thighs can go a long way towards making you feel confident, overall.

You may think that some are naturally gifted with shapely curves. However, I believe you can still correct it; you can still work on it no matter how small or weak your butt muscles are, and no matter how thin your thigh and legs are. There is hope for you yet. 

And this is the secret that we will reveal to you now!

What Is THE Big Secret?

Two things can help you increase your butt and thigh size. These are: 

  • Eating good, healthy food that will help grow muscle mass, particularly in the butt, thigh, and leg area; and 
  • Consistently do exercises to enhance, strengthen, and tone muscles you have added through eating.

Our focus in this article is on the good, healthy food that can help you grow muscle mass. 

How Can Food Help You Get Thick?

This is the first step and there is no shortcut to getting around this. When we eat more, we gain more weight. The extra weight is what will give your body that added mass. 

greek salad pasta

More body mass means more opportunities to gain that size and curve you want in your hips, legs, and thighs. 

The secret here is in not just eating indiscriminately, because it can inadvertently make you fat. And all of us, adults and teens alike, do not want a fat belly.

Rather, you need to pack your body with healthy, nutritious body-building food. 

What Foods Make Your Thighs And Hips Bigger?

We have broken down the best foods into three categories: those rich in carbohydrates, those that contain healthy fats, and high-protein food. 

We recommend that you focus on these food groups so you will be able to see your body gain the weight and muscle needed to bulk up your legs, and achieve bigger thighs and butt:

1. Food Rich In Carbohydrates

I know what you are thinking now. “But dude, why eat carbs? I don’t want to get fat!”.  This is one misconception that a lot of people have about carbohydrates. 

News flash! You will not get fat by eating carbohydrates alone, especially the good ones. What will make you gain those unwanted fats is excessive calorie intake. 

Carbohydrates are one way to provide your body with good calories. And if you are smart about it and eat good, healthy carbohydrates, it will provide your body with what it needs to properly function. 

Our body converts carbohydrates into glucose. Glucose is the body’s main source of fuel. So, not only do carbohydrates help us build good body mass, but it also provides energy to get us through any butt, thigh, and leg-building workouts.  

Let us talk about these 3 carbohydrate-rich foods that you can consume:

Sweet Potatoes

Sweet potatoes are rich in carbohydrates which gives you the extra calorie to gain weight. The carbs from the sweet potato will also be converted to energy. The energy, in turn, will help you power through any grueling butt, leg, and thigh workout.  

cooked sweet potato slices

Sweet potatoes, particularly the orange and purple-colored ones, are also rich in antioxidants. Antioxidants are molecules that fight and neutralize free radicals in the body.

Lesser free radicals in the body mean lesser oxidative stress. Lesser oxidative stress can then lead to faster muscle recovery after working out. 


Pasta is another great source of carbohydrates. If you are looking for a healthier choice, go for fiber-rich pasta made of whole wheat. Not only will it make you feel full, but it also supports better digestion. 

Whole wheat pasta is also said to provide slow-release carbs, meaning, the food will be converted to energy at a slower and more sustained level. This can be a good way to sustain your energy while working out. 

Just one tip – do not overeat! Overeating will burden your digestive system, and as a result, you will feel lethargic. When you are lethargic, your body moves at a slower pace. You will not be able to maximize your workout goals at this rate.


Rice in general, is a good source of complex carbohydrates. It may have lower carbohydrate and calorie content compared to pasta, but rice should still be on top of your carbs-laden list of food to fill you up. 

cooked white rice in a brown ceramic bowl

If you want to go the healthier route, consume brown rice as opposed to white rice. Brown rice is more unrefined, and as such, contains higher fiber and more nutrients. 

2. Healthy Fat Foods 

Healthy, fatty food are those that contain monounsaturated and polyunsaturated fats. These fats increase HDL levels. HDL is short for high-density lipoprotein, also referred to as “good cholesterol”.  

At its core, HDL helps the body by removing other forms of cholesterol from different parts of your body. The cholesterol is then carried back to your liver. The liver, in turn, flushes the cholesterol from the body. 

Just like good carbohydrates, your body needs good cholesterol so it can function properly. 

Eating good, healthy fatty food can ultimately help you get that muscle growth needed to increase your butt, leg, and thigh size. The key here is consuming healthy fats. 

Also, avoid over-eating. Taking in excessive high-fat food means excessive calorie intake. Yes, we want more calories so you can get that muscle mass around your butt, hip, and leg areas. But just be careful about eating too much. 

Use as a starting point the minimum daily amount needed for omega-3, and gradually increase intake based on your target increase in butt and thigh size.

Below are examples of what you can include in your diet to help you get that muscle mass:


Primarily high in healthy fats but is also a great source of potassium, fiber, and folate. It is also high in antioxidants which may help with faster muscle recovery post-workout.

avocado fruit sliced in half with smoothie in a glass


Is a good source of antioxidants and monounsaturated fats, a type of dietary fat found in plant food such as nuts, avocados, and vegetable oil. Consuming olives can protect the body from oxidative damage and may help our body recover faster from inflammation.


Nuts are nutrient-dense food rich in unsaturated fatty compounds.  Its unique composition helps our health.  

You can consume a variety of nuts like peanuts (rich in protein), almonds (with higher fiber content), pistachio (nutrient-rich but lower in calories), walnuts (contains a high amount of omega-3 fatty acids), pecans (good source of mineral zinc), macadamia nuts (calorie-rich nut high in healthy fats), hazelnuts (has antioxidant and anti-inflammatory properties), and cashew (helps with bone health). 

You can eat nuts as is, or for variety, you can add them to your food like cereal or salad.

Fatty Fish

You need the omega-3 polyunsaturated fatty acids found in fatty fish to increase muscle mass, and lessen the loss of muscle strength. This is what sets this food group apart. You may still maintain the strength and tightness in your butt and leg muscles even if you don’t work out for an extended period. 

Also, consuming omega-3-rich food like salmon, mackerel, tuna or herring will not only help you achieve healthy muscles. It will also provide anti-inflammatory and antioxidant properties. These provide health benefits and performance improvement while working out. 

Peanut Butter

Peanuts, which is one variety of nuts, are widely used to produce peanut butter. Peanuts are rich not only in protein but in healthy fats. Healthy fats help with growth development and muscle health. 

top view of peanut butter with peanuts as background

If you are looking for a more interesting variation to consuming nuts, then you can try including peanut butter in your diet. Try adding peanut butter to your smoothie. Or pair it up with carbohydrates, like whole-wheat bread. Some may even like eating peanut butter as is. 

3. Food Rich In Protein

Protein is not just the building block of our body. It’s the building block of life. We need protein for a lot of things. 

For one thing, it helps build and repair body tissues and cells. It also helps us grow and develop physically, providing us with that healthy body weight. Most of all, it provides fuel to our body, giving us the energy needed to do the most basic of things. 

Protein can also help prevent loss of muscle mass and strength. And this is especially important when your target is to increase your hip size and build your butt and thighs. You would need food rich in protein so what muscle you gain, you can also keep.

The amount of protein your body needs will primarily depend on your body size. The current international Recommended Dietary Allowance (DRA) for protein is 0.8 grams per kilogram of body weight, regardless of age.  

Consuming the right amount of protein can help build healthy muscles, and increase our glute, hips, and thigh muscle mass. Here are some foods that are high in protein:


Aside from being protein-rich, beef is also a great source of iron. Iron helps your body’s red blood cells deliver oxygen to the cells. This, in turn, oxygenates our body. 

juicy beef steak with grill marks and rosemary on the side

More oxygen means better energy, where the body is not lethargic. We can also function properly, including performing strength and resistance training to bulk up our legs and enhance our butt and thighs.


Consuming any chicken part will give you the extra calories needed to build your butt, thigh, and legs. However, if you want to go the healthier way, look for chicken breast. It is lean meat and has the most protein content. It is also very popular among fitness enthusiasts.


This is another excellent source of protein needed to build muscle mass. Premium quality pork contains a high concentration of amino acids. Amino acids are the building blocks of protein. Protein, in turn, is the building block for creating new muscles. 


Eggs are very nutritious and also a less expensive way to feed your body with protein. It is common knowledge that a lot of health buffs and bodybuilders. 

If your goal is more protein intake, then eating the whole egg is better than just eating the egg whites. Egg proteins are distributed equally between the egg yolk and white.  

What Are The Dangers of Overeating?

Too much of anything is not good. And this applies to food intake. It is important that you know what your goal is. 

If your goal is to attain more mass around your glute, hip, and thigh area, then you must also know that your body would need more than your regular calorie intake.  

However, you need to have the discipline not to overeat. Overeating can lead to excess and unwanted fats. It can make your body heavier, which can lead to lethargy.

Overall, those extra and unwanted fats can adversely affect your health.

How To Gain Weight in Your Buttocks and Thighs

The secret is on these two things, which you need to do hand-in-hand. 

woman measuring thighs using her hands
  • Eating good, healthy food that is rich in carbohydrates, good fats, and protein. This food will help grow muscle mass. 
  • Then partner your food intake with exercises that enhance and tone your butt and thighs. These exercises can be squats, lunges, superman, fire hydrant lifts, leg lifts, donkey kicks, bridge presses, single-leg deadlifts, bridge, and jumping squats to name a few. 

One tip – add variety to your workout to keep your body and muscles guessing. Use free weights or resistance bands to make it more challenging. Your butt and thighs will love you for it. 

Bringing it Together

What Makes Your Thighs Bigger?

Consuming more than your normal calorie is the first step towards getting you that bigger thighs and butt! The key is still in eating healthily. Partner your calorie intake with glute and thigh enhancing exercises for best results.

What Food Grows Your Thighs and Butt?

Go for food that is rich in carbohydrates, healthy fats, and protein. Eat more than your normal intake, using the DRA or minimum daily amount for each food group as a starting point.

Another piece of advice we can give is for you to consider the quantity and frequency of your food intake.

It is best to consume five to six smaller meals throughout the day, versus eating two to three large meals. Mix and match your intake of nutritious food to get you the calorie and nutrition you need.

How Can I Get Thicker Thighs Fast?

Partner your caloric intake with exercises that enhance and tone your butt and thighs. Have the discipline to sustain these exercises.  Add variety to your workout to keep your body and muscles guessing. Use free weights or resistance bands to make it more challenging. Your butt and thighs will love you for it. 

In Summary

So, if I ask you now… Is there hope for you yet? Can you still get that big, shapely butt and thighs? Can you still gain more shape on my legs? The answer is yes! Definitely. 

Break down all the limitations you have put on your physical self. Stop your negative self-talk about your image. Instead, know the secret to build more muscle mass. Then start working on that. Let’s get working!

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