The GOLO Diet is a popular weight loss plan that promises to help shed pounds while allowing for the enjoyment of favorite foods, without the need for meticulous calorie counting or tracking nutrients.
For some, it’s a healthy diet praised for its approach to balancing hormones and stabilizing blood sugar, while others find it confusing and overly restrictive.
Understanding the GOLO Diet
What Is the GOLO Diet?
The GOLO Diet focuses on regulating insulin levels to optimize weight loss. Developed by nutritionists, doctors, and pharmacists, it aims to enhance weight loss, fat-burning, and metabolism.
The diet emphasizes foods with a low glycemic index to prevent spikes and crashes in blood sugar levels. This regulation is believed to boost fat-burning and kick-start weight loss.
Key Components
- Dietary Plan: Focuses on low-glycemic foods like fruits, vegetables, proteins, healthy fats, and whole grains. It avoids refined grains, sugary beverages, and processed ingredients.
- GOLO Release Supplement: Contains minerals and plant compounds aimed at increasing energy levels, curbing cravings, and maintaining steady blood sugar.
- GOLO Rescue Plan: Provides guidance on creating balanced meals tailored to individual metabolic rates. It includes access to personal coaches, online communities, and meal plans.
How the GOLO Diet Works
The GOLO Diet uses a “Metabolic Fuel Matrix,” encouraging balanced meals with servings from four fuel groups: carbohydrates, vegetables, proteins, and fats.
Additionally, a point system called “fit points” allows for increased food intake with more exercise. Some begin with a more restrictive week-long plan like the “Reset 7” to detoxify before transitioning to the standard diet.
GOLO Diet Meal Plan
Foods to Eat
The GOLO Diet includes a variety of foods across different fuel groups to create balanced meals:
- Protein: Meat, poultry, seafood, eggs, dairy
- Fats: Coconut oil, grass-fed butter, olive oil, ghee, nuts, seeds
- Carbs: Fruits (berries, apples, oranges), sweet potatoes, white potatoes, legumes, whole grains (quinoa, buckwheat, brown rice)
- Vegetables: Leafy greens, cucumber, celery, cauliflower, broccoli, asparagus, tomatoes
Foods to Avoid
Certain foods are limited or avoided to maintain low glycemic levels:
- Processed Foods: Convenience meals, chips, cookies, refined grains
- Sugary Beverages: Soda, fruit juice, sweet tea, sports drinks
- Artificial Sweeteners: Aspartame, sucralose, saccharin, ace-K
Short-Term Variations
In the “7 Day Kickstart” or “Reset 7,” additional restrictions apply, such as limiting high-fat red meats, dairy, and certain whole grains. These foods can be reintroduced gradually when transitioning to the standard GOLO Diet.
The GOLO Release Supplement
Ingredients and Claims
The GOLO Release supplement includes a blend of herbs and minerals such as:
- Zinc
- Magnesium
- Rhodiola rosea
- Apple fruit extract
- Chromium
- Salacia reticulata extract
- Banaba leaf extract
- Berberine
- Gardenia jasminoides fruit extract
- Inositol
These ingredients are claimed to fight fatigue, support metabolic health, and control blood sugar. However, the effectiveness and safety of the supplement are not well-documented outside company-funded studies.
Evaluating the Effectiveness of the GOLO Diet
Research and Results
Research on the GOLO Diet’s effectiveness is limited and mostly company-funded. Available studies suggest that combining the diet with lifestyle changes and the GOLO Release supplement can lead to significant weight loss and improved blood sugar control.
For example, one study reported an average weight loss of 53.4 pounds over 26 weeks. Another study showed improvements for those with type 2 diabetes.
Need for Further Research
More unbiased studies are needed to determine whether the results are due to the GOLO Diet itself or the combination of diet, exercise, and lifestyle changes.
Further research will also help establish whether the GOLO Diet is more effective than other weight loss programs.
Benefits of the GOLO Diet
- Promotes Healthy Eating
The GOLO Diet is based on solid principles of weight loss, encouraging the consumption of healthy, whole foods while limiting sugary snacks, processed ingredients, and artificial sweeteners.
This shift towards a more nutritious diet can have numerous health benefits, including improved blood sugar levels, heart health, and energy levels.
- Supports Long-Lasting Weight Loss
Regular exercise is a key component of the GOLO Diet, which not only aids in weight control but also enhances overall health. By promoting a balanced diet and active lifestyle, the GOLO Diet can help individuals achieve and maintain their weight loss goals.
- Nutritional Guidance
For those new to health and wellness, the GOLO Diet provides structured guidance on meal planning. The membership includes access to an online community and support from coaches, which can be valuable resources for beginners.
Potential Downsides and Concerns
- Supplement Concerns
While the GOLO Release supplement contains a mix of herbal extracts that may support blood sugar control and weight management, many of its minerals and micronutrients can be obtained through a healthy diet.
Additionally, there is a lack of unbiased, peer-reviewed studies on the supplement’s effectiveness and safety for long-term use
- Complexity and Restrictiveness
The GOLO Diet includes many rules, regulations, and points systems, which some dieters might find tricky and tedious. This complexity can make the diet seem overly restrictive and hard to follow in the long term.
- Cost
One of the major drawbacks of the GOLO Diet is its cost. A three-month supply of the weight loss supplement, along with access to the guidebook and online resources, starts at $119.85. Even trying it out for a month costs $59.95, making it a potentially expensive commitment.
- Limited Research
Most available studies on the GOLO Diet have been conducted by researchers funded by the company. More independent research is needed to determine whether the GOLO Diet is more effective than other weight loss plans.
GOLO Diet Reviews and Complaints
Positive Reviews
Some reviewers praise the GOLO Diet for its effectiveness, reporting significant weight loss and improved health outcomes. The structured approach and supportive community are often highlighted as positive aspects.
Negative Reviews
Common complaints include the high cost, feeling jittery and fatigued, and the app used to track intake being user-unfriendly. Some users report side effects like anxiety and a fast heartbeat, which could be potentially dangerous.
GOLO Diet Sample Meal Plan
Here is a sample three-day meal plan to give an idea of what a typical day on the GOLO Diet might look like:
Day One
- Breakfast: Scrambled eggs, broccoli sautéed with grass-fed butter, sliced apples
- Lunch: Almond-crusted salmon with brown rice, roasted asparagus
- Dinner: Grilled chicken with sweet potato wedges, side salad with GOLO dressing
Day Two
- Breakfast: Hard-boiled eggs, tomatoes with olive oil, mixed berries
- Lunch: Beef stir-fry with toasted cashews, mixed vegetables, quinoa
- Dinner: Turkey stuffed bell peppers with sprouted brown rice, handful of pistachios
Day Three
- Breakfast: Veggie omelet with almonds, orange wedges
- Lunch: Baked grouper with walnuts, herbed chickpeas, sautéed kale
- Dinner: Roasted chicken, steamed cauliflower drizzled with olive oil, fruit salad
Alternative Diets
Several other diets share similar principles with the GOLO Diet:
Metabolic Diet
Aims to increase metabolism for natural weight loss.
Atkins Diet and South Beach Diet
Both limit carbohydrate consumption to enhance weight loss and stabilize blood sugar.
Insulin Resistance Diet
Swaps processed and refined ingredients for whole foods to improve insulin sensitivity.
While some look for specific diets to address issues like diabetes or belly fat, incorporating a variety of healthy whole foods, limiting processed foods, and regular exercise are often sufficient for achieving better health.
Risks and Side Effects
Before starting any diet, it’s essential to consult with a doctor, especially if there are underlying health issues or medications involved. The GOLO Diet includes exercise and supplements, which may not be suitable for everyone.
Additionally, there is limited evidence on the safety of the GOLO Diet for children, pregnant women, or breastfeeding mothers.
Focusing on a balanced diet to meet nutritional needs is recommended, and the use of GOLO Release should be cleared by a healthcare provider.
Bottom Line
The GOLO Diet presents an intriguing approach to weight loss by focusing on insulin regulation and low-glycemic foods. While some praise its potential benefits, others find it challenging to follow.
As with any diet, it’s important to consider individual preferences and consult with healthcare professionals before starting.
The principles of balanced nutrition, regular exercise, and mindful eating remain key components for sustainable weight loss and overall health.