GOLO diet is becoming increasingly popular, but what does it entail? This comprehensive guide will provide an overview of the GOLO diet, including a breakdown of the meal plan, price, and commitment it requires. We will also examine the evidence behind the diet's claims and determine if it is a viable option for anyone looking to lose weight or improve their health. Read on to discover the facts about the GOLO diet and decide whether it is right for you.
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What is the Golo Diet?
The GOLO diet is a weight loss program developed by doctors, dietitians, and health professionals. It is based on metabolic balance and helps reduce fat storage and improve metabolism, leading to sustained weight loss. The GOLO diet focuses on eating natural, whole foods while avoiding processed foods and added sugars. It also encourages healthy lifestyle habits such as regular exercise, adequate sleep, and stress management.
The GOLO diet comprises three phases: launch, Release, and maintenance. During the launch phase, you are encouraged to eat balanced meals with real foods and begin incorporating more physical activity into your daily routine. The release phase is designed to help you transition to a healthier diet and achieve your desired weight loss goals. During this stage, you will cut out unhealthy food and drinks, including added sugar and processed carbohydrates. Finally, in the maintenance phase, you will focus on maintaining the weight loss you achieved during the release phase by eating healthy foods and exercising regularly.
How Does the Golo Diet Work?
The GOLO diet does not require calorie counting or any restrictive eating. Instead, it emphasizes eating the right foods to balance blood sugar levels and boost metabolism. The GOLO website lists several studies that confirm the safety of Release and the efficacy of the GOLO diet for weight loss. However, GOLO funds or sponsors these studies; the subject pools are very small.
Regarding the types of food recommended on the GOLO diet, it encourages eating more whole foods such as fruits, vegetables, nuts, seeds, lean proteins, and healthy fats while avoiding processed foods and added sugars. The caloric intake recommendation is based on gender, age, current weight, and activity level.
Furthermore, at least 15 minutes of exercise a day is also encouraged.
As Melina B. Jampolis, M.D. explains, “Important considerations include kidney function you don’t want to do too high protein if kidney function is impaired.” All in all, it’s important to consult with a doctor before starting any new diet or exercise program.
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Scientific Research on the Golo Diet
While the creators of the GOLO diet claim that it is based on scientific research, there is limited independent research to support its effectiveness or safety. Some small studies have been conducted on the diet and its accompanying dietary supplement, Release, but more research is needed to determine the long-term effects of the diet on weight loss, metabolic health, and overall health.
One small study published in the Journal of Complementary and Integrative Medicine in 2017 found that overweight and obese adults who followed the GOLO diet for 90 days lost an average of 17.6 pounds and experienced improvements in their blood sugar levels and insulin resistance.
Another small study published in the Journal of Diabetes Research in 2018 found that obese adults who took Release in conjunction with the GOLO diet for 13 weeks experienced improvements in their body composition, blood sugar levels, and insulin resistance.
However, both of these studies were small. They had limitations, such as a lack of a control group and short duration, which makes it difficult to draw definitive conclusions about the effectiveness of the GOLO diet and Release supplement.
More research is needed to determine the safety and effectiveness of the GOLO diet, its accompanying supplements, and the potential risks and benefits of following the diet long-term.
What meals are in the GOLO plan?
Jennifer Brooks, the co-founder and president of GOLO and a holistic nutritionist, says that following the GOLO meal plan means mixing and matching foods that are allowed from the following groups: proteins, carbs, vegetables, and fats. The GOLO booklet has a list of all the whole foods that are allowed in each group. The booklet also tells GOLO dieters how much food they should eat each meal.
Brooks says that following the GOLO diet means picking one to two servings from each food group (again, that's proteins, carbs, vegetables, and fats) to make meals. She says that this mix is meant to keep your blood sugar steady and keep you from getting hungry. "We have meal plans for people who want more structure, but this way, people can eat the same foods as their families," she says. You can also use "bonus" servings based on how much you exercise, move around, age, and gender. This is where you can add the occasional treat or extra portion.
On the GOLO diet, you eat three meals a day. If you go longer than four to five hours between meals or if you work out, you can have a snack. The fact that breakfast and lunch are bigger than dinner is another interesting thing about the GOLO diet. Here is an example of what one day of the GOLO diet might look like:
Breakfast: Two eggs, one piece of whole-grain toast with butter (one carb and one fat), and a piece of fruit (another carb)
Lunch: Three ounces of chicken with three ounces of leafy greens, dressing (a fat), and a whole wheat roll (a carb).
Dinner: Dinner is roasted cauliflower nachos made with cauliflower, a vegetable; cheddar cheese, a fat; black beans, both a carb and a protein; shredded chicken, tomatoes, which are another vegetable; and avocado (a second fat).
Brooks says you can eat anything, but it's best to eat whole foods, not processed. "We know it's a transition for a lot of people," she says. Many of them are giving up meal replacements, and processed diet foods, which the website says can "weaken" your metabolic health.
According to the plan, half a cup of brown rice over white rice might be the "better" choice for a carb at any given meal. "But it's fine to eat white rice every once in a while. We want everyone to be happy and not go back to their old ways "says Brooks. "It's a plan to teach people how to eat in a healthy way to control their weight."
Expert’s view on the diet food of GOLO
Caroline Apovian, M.D., is a professor of medicine and an expert on obesity at the Boston University School of Medicine. She says eating a moderate amount of whole foods is good advice, but managing insulin resistance to lose weight and improve health is familiar. Dr. Apovian says, "We've known for a long time that eating too much processed food, sugar, and simple carbs can make you store more fat and make your insulin less effective." Several weight loss plans tell you to watch your portions, eat whole foods, and cut back on foods that increase your blood sugar.
Dr. Apovian says, "Studies show that any diet can help you lose weight if your insulin levels are normal, and you want to lose weight." Still, even if you don't have an insulin problem, it's a good idea to stay away from processed foods, sugar, and saturated fat: "Something in processed foods could be causing hyperinsulinemia [too much insulin in the blood] and, in the long run, insulin resistance," she says.
What Can You Eat on the Golo Diet?
The GOLO diet encourages eating a variety of whole, unprocessed foods. This includes animal proteins like beef, chicken, pork, eggs, milk, cheese, and yogurt; seafood; healthy fats like coconut oil, olive oil, chia seeds, hemp seeds, and flax seeds; whole grains like brown rice and quinoa; legumes like pinto, black and garbanzo beans; other vegetables like potatoes, sweet potatoes, and winter squash; fresh fruit like berries; green vegetables like asparagus, broccoli, kale, and zucchini; and nuts like almonds, walnuts, and cashews. While these recommendations provide an array of foods, some specifics on food quality should be provided.
Foods to Avoid on the GOLO Diet
The GOLO diet is a weight loss program that emphasizes consuming whole foods and limiting the intake of processed and refined foods. Here are some foods that you may want to avoid on the GOLO diet:
Sugary drinks: Soda, energy drinks, fruit juices, and other sugary drinks can spike your blood sugar levels and contribute to weight gain.
Refined grains: White bread, white rice, and other refined grains have had their fiber and nutrients removed, which can cause a rapid spike in blood sugar levels.
Processed snacks: Chips, crackers, and other processed snacks are often high in calories, unhealthy fats, and added sugars.
Fast food: Burgers, fries, and other fast foods are often high in calories, unhealthy fats, and added sugars and can contribute to weight gain and other health problems.
Fried foods: Fried foods like fried chicken and French fries are often high in unhealthy fats and calories and can contribute to weight gain.
High-fat dairy: Full-fat dairy products, such as whole milk, cheese, and butter, are high in calories and unhealthy fats, which can contribute to weight gain.
Processed meats: Processed meats, such as hot dogs, bacon, and deli meats, are often high in unhealthy fats, sodium, and preservatives.
Remember, the GOLO diet emphasizes whole, unprocessed foods, so focusing on fruits, vegetables, lean protein, and healthy fats is best.
What the GOLO diet can do for you
The website shows many health benefits of using the GOLO Diet, such as getting rid of diabetes, lowering cholesterol, sleeping better, and reducing polycystic ovarian syndrome symptoms (PCOS). Malone says that the most significant benefit of the GOLO diet, especially for people who have trouble sticking to a diet, is that it makes people aware of portion sizes and food choices.
Also, the food choices in the diet help control insulin in the body, which is necessary for controlling blood sugar. This not only helps you lose weight, but it also helps reduce swelling and triglycerides. Manufacturers say keeping blood sugar and insulin in healthy ranges also lowers the risk of other long-term diseases like dementia, heart disease, and kidney disease.
The Golo Diet could help your gut health in several ways. Since the diet is based on natural, whole foods, it can improve digestive health by giving you a wide range of vitamins and minerals. The Golo Diet also emphasizes lean proteins and healthy fats, which can help reduce inflammation in the digestive tract and improve gut health.
The Golo Diet is also good for your digestion. Since the diet encourages eating natural, whole foods, it can give you a lot of dietary fiber, which can help keep your bowel movements regular and healthy. The Golo Diet also stresses light exercise, which can help keep the digestive system in good shape.
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What does the GOLO supplement include?
The first Part of the GOLO program is the meal plan. The other part is taking a supplement called GOLO's Release daily. The GOLO website says Release "works fast to stop further weight gain and starts to fix the imbalances that stop weight loss." The company has a proprietary mix of plant-based ingredients and minerals that "work together to regulate glucose and fat metabolism and keep insulin steady for longer." It is also said to "slow the digestion of fat and carbohydrates, causing the release of satiety hormones," and "help reduce stress and anxiety, which are common causes of cravings and emotional eating."
How Does GOLO Diet Supplement Works?
The GOLO diet supplement combines natural ingredients, including plant extracts and minerals, to support healthy blood sugar levels, metabolism, and weight loss. The supplement contains a proprietary blend of the following key ingredients:
Banaba Leaf Extract: Banaba leaf extract is a natural ingredient shown to help regulate blood sugar levels and improve insulin sensitivity.
Chromium: Chromium is a mineral that is essential for healthy blood sugar regulation and metabolism. It helps to improve insulin sensitivity and can also aid in weight loss.
Rhodiola Rosea Extract: Rhodiola rosea is an adaptogenic herb shown to help reduce stress and improve energy levels. It may also aid in weight loss by reducing stress-induced overeating.
Inositol: Inositol is a carbohydrate that helps regulate insulin sensitivity and may aid in weight loss.
Berberine: Berberine is a plant extract shown to improve insulin sensitivity and help regulate blood sugar levels.
When taken as directed, the GOLO supplement is designed to help support healthy blood sugar levels, metabolism, and weight loss. However, it is important to note that the supplement is not a magic pill and should be used with a healthy diet and lifestyle for the best results.
Ingredients for Supplements
Release supplements have 10 important ingredients, including 7 extracts from plants and 3 essential minerals. The people who made Release say it helps keep hormones balanced and improves metabolism.
On the website for the Golo company, it says that over 200 independent studies have been done to prove that the ingredients in Release are safe and effective.
- Banaba leaf extract
- Rhodiola rosea
- Berberine extract
- Salacia extract Gardenia extract
- Inositol Apple extract
Some of these supplements, like Rhodiola and berberine or goldenseal, could be good for your health, but there needs to be more proof from well-designed studies on humans to make that claim.
What are the benefits of taking GOLO Diet Release Pilss?
The GOLO Diet Release supplement is marketed as a blend of plant extracts and minerals designed to help regulate blood sugar levels and supports a healthy metabolism. According to the creators of the diet, taking Release can provide a range of benefits, including:
Improved blood sugar control: The ingredients in Release are believed to help regulate blood sugar levels, which can benefit people with insulin resistance, prediabetes, or type 2 diabetes.
Reduced cravings: The supplement is also designed to reduce cravings for unhealthy foods and snacks, which can help people stick to a healthy diet.
Increased energy: By supporting healthy metabolism, Release is said to increase energy levels and promote feelings of vitality and well-being.
Enhanced weight loss: The GOLO diet claims that taking Release with the diet plan can promote weight loss by reducing insulin resistance, regulating blood sugar levels, and supporting a healthy metabolism.
However, it's important to note that the effectiveness and safety of Release have not been independently verified or validated through scientific research. While some users of the GOLO diet have reported success with taking Release and experiencing these benefits, it's unclear if the supplement itself is responsible for the reported benefits or if it's the result of following a low-calorie, nutrient-dense diet, and exercise program. As always, it's important to talk to your healthcare provider before taking any dietary supplement, including Release, to ensure that it's safe for you and won't interfere with any other medications or treatments you may be taking.
How Much Does the Golo Diet Cost?
The GOLO diet plan itself is “free”; however, you must purchase the Release supplement to access the eating plan details. One bottle of 90 Release capsules costs $49.95, and GOLO recommends that users take one capsule with each meal. This means that one bottle typically lasts about four weeks. You may be eligible for discounts if you buy multiple bottles simultaneously.
For example, a package of three bottles costs $119.85 ($39.95 per bottle), while a package of six bottles costs $229.70 ($38.28 per bottle). Additionally, GOLO offers an online membership program for an additional fee of $29 per month. Members can access online coaching from GOLO coaches and personalized meal plans and recipes.
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Why is GOLO Diet Plan popular?
The GOLO diet plan is popular for several reasons:
Emphasis on Whole Foods: The GOLO diet emphasizes consuming whole foods such as fruits, vegetables, lean proteins, and healthy fats. This makes it healthier and more sustainable than diets that rely heavily on processed foods and packaged meals.
Balanced Macros: The GOLO diet promotes a balanced intake of macronutrients (carbohydrates, proteins, and fats) to help stabilize blood sugar levels and improve metabolism. This can lead to better energy levels and weight management.
Customizable: The GOLO diet plan is customizable to meet each person's individual needs. It considers factors such as age, sex, weight, activity level, and metabolic rate to create a personalized plan that fits the individual's lifestyle.
Positive Reviews: Many people have reported success with the GOLO diet plan regarding weight loss, improved energy levels, and overall health. This has led to positive reviews and recommendations, which have helped to increase its popularity.
Comprehensive Program: The GOLO diet plan is not just about food. It also includes a comprehensive program that includes exercise, stress management, and behavior modification. This holistic approach addresses all the factors that can impact weight loss and overall health, which can lead to long-term success.
Why should People Choose the GOLO Diet?
Helps in better insulin: Keeping an eye on insulin resistance helps keep blood sugar levels in check. This can make you healthier and give you more energy overall. It can also lower your risk of getting type 2 diabetes.
Increase metabolism: Speeding up your metabolism will make you lose weight faster and feel better overall. A faster metabolism can also help the body burn more calories and keep weight off in the long run.
Reduced the urge to eat: The supplements and diet plan are meant to reduce food cravings, making it easier to eat healthily and help you lose weight. This could make it easier for people to avoid processed foods, eat more whole foods, and make well-balanced meals.
Nutrient-dense foods: The GOLO diet emphasizes whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats, which can provide a variety of essential nutrients needed for overall health and wellness.
Blood sugar regulation: The GOLO diet aims to regulate blood sugar levels by consuming balanced meals and snacks throughout the day and taking a dietary supplement called Release, which contains natural ingredients supporting healthy insulin function.
Weight loss: The GOLO diet promotes weight loss by regulating blood sugar levels, which can help prevent spikes and crashes in energy levels and reduce the risk of overeating.
Personalization: The GOLO diet is tailored to each individual's unique metabolic needs, which may increase the chances of success and improve overall health outcomes.
Better Mood and Sleep: Ingredients like 5-HTP and magnesium help your mood and sleep naturally. This can lead to better health and well-being since getting enough sleep and happiness are important for losing weight and keeping it off.
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Is the Golo Diet Safe?
When considering any diet, it is essential to ensure it is safe and effective. The Golo diet has yet to be thoroughly studied, so there is limited evidence of its safety or effectiveness. However, many people have reported good results with the program, and there is no known reason why it should not be safe.
The Golo diet focuses on natural foods and avoiding processed foods, generally considered healthy. Furthermore, it includes moderate amounts of carbohydrates, fats, and proteins, which can help people meet their nutritional needs. The diet also emphasizes the importance of eating various foods, including fruits, vegetables, lean proteins, and healthy fats.
Overall, the Golo diet may be safe for most people who are healthy and do not have any underlying health conditions or allergies. It’s important to note that the Golo diet does not include any extreme or restrictive elements that could put you at risk for nutrient deficiencies or health complications. However, it is always wise to speak with your doctor before starting any new diet to ensure it is right for you.
Is the GOLO Diet Easy to Follow?
The GOLO diet can be challenging for some people to follow, depending on their preferences, lifestyle, and dietary needs. Here are some factors to consider:
Calorie restriction: The GOLO diet recommends consuming 1,300 to 1,500 calories per day, which may be lower than some people are used to eating. This can make the diet challenging for individuals with high energy needs or those who struggle with feeling hungry or deprived.
Nutritional density: The GOLO diet emphasizes whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats, while discouraging processed and refined foods. While this can be a healthy approach to eating, it may be challenging for individuals who are used to consuming a lot of processed foods or have limited access to fresh produce.
Supplement intake: The GOLO diet includes a dietary supplement called Release, designed to support healthy metabolism and regulate blood sugar levels. Some people may find it challenging to remember to take the supplement consistently or feel uncomfortable taking it without first consulting with their healthcare provider.
Cost: The GOLO diet can be more expensive than other diets, as it requires purchasing the Release supplement in addition to nutrient-dense whole foods.
Overall, the GOLO diet may be relatively easy for individuals who enjoy whole foods, have the time and resources to prepare meals, and are comfortable taking dietary supplements. However, it may be more challenging for individuals with specific dietary needs, limited access to fresh produce, or a preference for higher-calorie diets.
Pros and Cons of the GOLO Diet Plan
Pros of the GOLO diet plan:
Emphasis on whole foods: The GOLO diet plan emphasizes consuming whole foods such as fruits, vegetables, lean proteins, and healthy fats. This can lead to a more balanced and nutritious diet.
Balanced macros: The GOLO diet plan promotes a balanced intake of macronutrients (carbohydrates, proteins, and fats) to help stabilize blood sugar levels and improve metabolism.
Personalized approach: The GOLO diet plan is customizable to meet the individual needs of each person, taking into account factors such as age, sex, weight, activity level, and metabolic rate.
Comprehensive program: The GOLO diet plan includes a comprehensive program that includes exercise, stress management, and behaviour modification, which can lead to long-term success.
Positive reviews: Many people have reported success with the GOLO diet plan regarding weight loss, improved energy levels, and overall health.
Cons of the GOLO diet plan:
Cost: The GOLO diet plan can be expensive, particularly regarding the program's recommended dietary supplement.
Restrictive: The GOLO diet plan is relatively low in carbohydrates, which may be challenging for some people to follow long-term.
Not suitable for everyone: The GOLO diet plan may not suit everyone, particularly those with certain health conditions such as diabetes or hypoglycemia.
Supplement dependency: The GOLO diet plan relies heavily on using a dietary supplement, which may not be necessary for everyone and could create a dependency on supplements.
What are the benefits of the GOLO Diet Plan?
The GOLO diet plan has several potential benefits:
Weight loss: The GOLO diet plan promotes weight loss through balanced macros, portion control, and regular exercise. Many people have reported success with the GOLO diet plan regarding weight loss.
Improved blood sugar control: The GOLO diet plan emphasizes consuming low-glycemic foods, which can help regulate blood sugar levels and improve insulin sensitivity.
Increased energy levels: The GOLO diet plan encourages the consumption of whole foods and regular exercise, which can lead to increased energy levels and improved overall health.
Reduced inflammation: The GOLO diet plan emphasizes consuming anti-inflammatory foods such as fruits, vegetables, and healthy fats, which may help reduce inflammation.
Improved overall health: The GOLO diet plan is a comprehensive program that includes exercise, stress management, and behavior modification, which can lead to improved overall health and well-being.
Customizable: The GOLO diet plan can be customized to meet the individual needs of each person, taking into account factors such as age, sex, weight, activity level, and metabolic rate.
It is important to note that the GOLO diet plan may not be suitable for everyone and that individual results may vary. Speaking with a healthcare provider or registered dietitian before starting any new diet or supplement regimen is always a good idea.
Risks of the GOLO Diet
While the GOLO diet is generally considered safe for most people, there are some potential risks and drawbacks to consider before starting the program. Here are a few:
Restrictive: The GOLO diet can be quite restrictive, requiring you to limit your intake of certain foods, which may make it difficult to follow in the long term.
Lack of flexibility: The diet plan is inflexible and may not fit everyone's lifestyle or dietary preferences.
Nutrient deficiencies: The GOLO diet restricts certain food groups, which could lead to nutrient deficiencies if not carefully planned and balanced.
Cost: The supplements recommended by the GOLO diet can add up quickly and may not be feasible for everyone.
As with any diet or weight loss program, it's important to talk to your healthcare provider before starting the GOLO diet to ensure it's safe for you and that you're meeting your nutritional needs.
Reviews of the GOLO Diet
There are mixed reviews of the GOLO diet online. Some people have reported success with weight loss and improved health while following the diet, while others have not seen significant results or have experienced negative side effects. It's important to remember that individual results may vary and that it's always a good idea to talk to your healthcare provider before starting any new diet or weight loss program. Additionally, it's important to consider the potential risks and drawbacks of the GOLO diet before deciding if it's the right approach for you.
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Frequently asked questions
Does GOLO contain caffeine?
There is no caffeine in the GOLO supplement. It doesn't have soy, gluten, dairy, eggs, fish, shellfish, tree nuts, peanuts, or wheat.
Where can you buy the supplements for the GOLO diet?
You can buy GOLO supplements on their official website and on Amazon.
Are snacks allowed on GOLO?
On a GOLO diet, you eat three meals a day, but you can have a snack if it's been more than 4-5 hours since your last meal or if you work out.
How long before GOLO starts to work?
Most people see results within the first two to four weeks.
Can everyone use the GOLO diet?
No, this diet might not help everyone. Avoiding this diet if you are pregnant, nursing or taking medications that may interact with the supplements is best.
Does GOLO make you feel low and depressed?
Some people may feel sick because of some of the ingredients in this dietary supplement.
What is the main thing that the GOLO Release pills are made of?
There are seven plant-based ingredients and three minerals in the GOLO Release supplement. It has magnesium, zinc, chromium, Rhodiola extract, and apple extract in a secret mix of ingredients.
How many GOLO Release pills should you take each day?
GOLO says to take one capsule thrice daily, either during or after each meal. The amount you take may vary, depending on how much weight you want to lose. According to the company, the supplement comes with full instructions on how to take it.
The GOLO diet is a relatively new weight loss program that has been gaining popularity. It follows an insulin resistance-focused plan and promises to help you lose weight and keep it off for good. While the diet focuses on healthier eating habits, the exact mechanisms must be fully understood. Additionally, no long-term research is yet to support its claims of sustainable weight loss and overall health benefits. Therefore, those considering the GOLO diet should do so cautiously and speak with a doctor or nutritionist first.
Furthermore, it’s important to note that the meal plans provided by GOLO can be quite expensive and require considerable commitment in grocery shopping, meal prep, and cooking. To get the best results from this diet, individuals must also have access to all the necessary foods and supplements, as they will be required throughout the program.
Remember that you may not need a long-term or short-term diet; many diets, especially long-term ones, don't work. We don't recommend fad diets or other ways to lose weight that won't work in the long run. Instead, we give you the facts so you can make the best choice for your nutritional needs, genetic makeup, budget, and goals.
If your goal is to lose weight, remember that just because you lose weight doesn't mean you're at your healthiest. There are many other ways to be healthy. Your overall health is also affected by how much you move, sleep, and do other things. The best diet is always the one that fits your lifestyle and is well-balanced.
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