Episode 30: The Glute Diet Lifestyle

The May 28th issue of Vogue magazine contained an article on a diet they called “the glute diet”, and its become a much-talked about way of eating.  Especially since its summer in the US and people are anticipating trips to beaches where their glutes will be on full display. 

 When I first heard the phrase “glute diet,” I couldn’t help but laugh a little. Let’s be honest — the idea that we can eat our way to shapelier glutes sounds about as plausible as spot-reducing belly fat by doing a thousand crunches a day. We’ve been told for years: you can’t choose where your body stores or sheds fat. So why should your glutes be any different? 

But as I dug deeper, I realized the name might be a bit misleading — and perhaps even brilliantly strategic. It’s not about some magical food that targets your backside. Rather, the glute diet is a nutritional support system designed to enhance your fitness efforts, especially if your goal is a stronger, more lifted derriere. 

And we can’t talk about body transformation without confronting one core truth: you can’t out-exercise a bad diet. 

This principle has become something of a mantra in wellness circles, and it’s largely backed by science. According to Women’s Health, up to 80% of our health outcomes — from body composition to energy levels — are linked to what we eat. Exercise is powerful, no doubt. But if your plate is full of nutrient-deficient foods, even the best workout plan won’t get you far. 

The glute diet isn’t a miracle, but it is a thoughtful nutritional strategy.

Both Vogue and Women’s Health highlight an interesting feature of this diet: its focus on skin firmness. That’s not typically front-and-center in muscle-building conversations. Yet it matters. Collagen-rich foods, like bone broth or marine collagen supplements, may help reduce skin sagging and enhance tone, especially in areas like the glutes where fat and muscle meet. 

This plan champions water like it’s an elixir — and rightfully so. Proper hydration helps reduce bloating and water retention, a common complaint especially around the hips and thighs. It also aids in digestion and delivers nutrients where they’re needed most. 

But Can You Really Build Glutes on a Diet? 

Now here’s where it gets tricky. Building muscle requires fuel — not just protein, but carbs too. If you’re eating at a calorie deficit (meaning you burn more than you consume), your body doesn’t have enough to build anything. You may lose fat, sure. But adding mass? That won’t happen unless your body is in an anabolic (muscle-building) state. 

As Vogue rightly points out, this is where the glute diet feels a bit contradictory. Many of its sample meal plans hover just below maintenance calories — good for toning, not so great for growth. If you’re serious about developing those muscles, especially through resistance training, you’ll need to eat in a slight surplus and prioritize post-workout nutrition. 

Final Thoughts: It’s Not Just About the Glutes 

What started as a catchy phrase — “the Glute Diet” — turned out to be much more than a viral fitness trend. It’s a holistic approach that blends smart nutrition, strategic strength training, and mindful self-care to support not just a sculpted backside, but a stronger, more energized you. 

The Glute Diet: What to Eat For Your Best Buns Yet | Vogue 

The truth about the viral ‘Glute Diet’ – and what it really takes to build a bigger bum 

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