While “Summer bodies are made in winter” is an appealing slogan, a question arises: when aiming for the ideal glutes, does this concept hold water?
With social media buzzing about the so-called glute diet, the question arises: can what you eat really shape and firm your backside? While the concept sounds appealing, experts say it’s not quite that simple.
Let’s dive into the hype, the science, and how to truly build your best glutes.
Dubbed by “Vogue” as the “Glute Diet”, this trend combines muscle-building foods with collagen-boosting nutrition to enhance skin firmness and tone.
According to Dr Mar Mira of the Mira+Cueto Clinic, sagging in the buttocks is a common concern for many, and a combination of diet and exercise can help address it. The diet focuses on:
- Lean proteins (think eggs, salmon, and bone broth)
- Collagen-rich and vitamin C-packed foods (like strawberries, kiwis, and citrus)
- Magnesium and potassium sources (spinach, bananas, avocados)
- Healthy fats (avocados, flaxseeds)
- Antioxidant-rich foods (leafy greens and berries)
Proponents claim benefits like firmer skin, improved metabolism, reduced fluid retention, and visible toning in 6–8 weeks. But is it enough on its own?
Nutrition vs exercise
While the idea of eating to build a perfect booty is enticing, experts agree that food alone won’t cut it.
“Naming it the ‘glute diet’ makes it sound like what you eat will single-handedly lift or shape your body, but that’s misleading,” says Georgia Garlick, a nutritionist and strength coach at Self Care Academy.
“Nutrition matters, yes, but it’s about 80% exercise and 20% what’s on your plate. You can’t eat your way to stronger glutes without progressive resistance training.”
According to the Women’s Health publication, Sarah Campus, founder of LDN MUMS FITNESS, emphasises that structured exercise is non-negotiable.
“To build muscle, you need resistance training with progressive overload.
Aim for 3–4 targeted lower-body sessions per week, focusing on moves like hip thrusts, Romanian deadlifts, squats, and glute bridges. These exercises, paired with proper activation, are the cornerstone of glute growth.”
How does nutrition support glute growth?
While food alone won’t give you a sculpted backside, it lays the foundation for muscle recovery, collagen production, and overall health.
1. Protein power: Muscles need protein to grow, and foods like eggs, salmon, and flaxseeds are excellent choices. Salmon, for instance, is rich in omega-3 fatty acids, which reduce inflammation and accelerate muscle recovery.
Just two tablespoons of flaxseeds provide 4 grams of plant-based protein, making them a great addition to smoothies or oatmeal.
2. Collagen & vitamin C: Collagen-rich foods (like bone broth) combined with vitamin C (think kiwis and strawberries) promote skin elasticity and firmness.
“Only a small fraction of dietary collagen benefits the skin. Most of it is used for muscles, tendons, and organs. For tighter skin, factors like sleep, hydration, and avoiding alcohol or smoking are just as important,” explains nutrition coach Dominika Blonska.
3. Healthy fats and recovery: Avocados, loaded with potassium and antioxidants, are a double win for muscle contraction and recovery. Studies suggest their antioxidants may even reduce post-exercise soreness, helping you stay consistent with your workouts.
While the glute diet boasts benefits such as firmer skin and improved muscle recovery, it’s not a magic fix. “Building a stronger, more shapely backside requires a combination of nutrition, resistance training, and consistent effort,” says Campus.
Here’s what to focus on for results:
Resistance training: Progressively overload your glutes with targeted exercises 3-4 times a week.
Balanced nutrition: Fuel your workouts with protein, healthy fats, and antioxidant-rich foods. Lifestyle habits: Prioritise sleep, hydration, and stress management for optimal recovery.
The glute diet offers a sound nutritional approach to support your fitness goals, but it’s not a shortcut to a firmer, stronger backside. Real results come from hard work in the gym, paired with mindful eating and healthy habits.
