The GOLO Diet has gained popularity as a weight loss program that focuses on managing insulin levels through a combination of supplements, diet, and exercise. It promises quick weight loss and better health without strict calorie counting or nutrient tracking, claiming to kick-start metabolism, boost energy levels, and increase fat loss by balancing hormone levels.
Overview of the GOLO Diet
The GOLO Diet centers around its "Metabolic Fuel Matrix," a system that allows selections from four essential "fuel groups": proteins, carbs, vegetables, and fats. The diet recommends consuming 1,300 to 1,800 calories and three balanced meals daily, following a "2-1-2-1" guideline: 2 servings of protein, 1 serving of carbohydrates, 2 servings of vegetables, and 1 serving of fat per meal.
Key Components of the GOLO Diet
- GOLO Release Supplement: This is the flagship dietary supplement of the GOLO Diet, containing a blend of plant-based compounds, minerals, and trace elements.
- Metabolic Fuel Matrix: A system for creating balanced meals by combining portions of protein, carbohydrates, vegetables, and fats.
- Exercise: Regular physical activity is encouraged to earn additional "fit points," allowing for extra snacks or portions.
- Elimination of Processed Foods: The diet discourages processed and refined foods, sugar-sweetened beverages, and artificial sweeteners.
What You Can Eat on the GOLO Diet
The GOLO Diet encourages you to include 1-2 portions of protein, carbs, vegetables, and fats per meal. Here are some of the foods you’re encouraged to eat:
- Protein: Eggs, meat, poultry, seafood, nuts, dairy products.
- Carbs: Berries, fruit, yams, butternut squash, sweet potatoes, white potatoes, beans, whole grains.
- Vegetables: Spinach, kale, arugula, broccoli, Brussels sprouts, cauliflower, celery, cucumbers, zucchini.
- Fats: Olive oil, coconut oil, nuts, chia seeds, hemp seeds, flaxseeds, GOLO salad dressing.
Foods to Avoid on the GOLO Diet
The GOLO Diet discourages processed foods, sugar-sweetened beverages, and artificial sweeteners. Short-term versions of the diet, such as “7 Day Kickstart” or “Reset 7,” are advertised as quick and easy ways to eliminate toxins before transitioning to a regular GOLO eating plan. For these specific plans, foods like red meat, dairy products, and grains should be eliminated altogether. Here are some of the foods that you should avoid on the GOLO Diet:
- Processed foods: Potato chips, crackers, cookies, baked goods.
- Red meat: Fatty cuts of beef, lamb, pork (for short-term diets only).
- Sugar-sweetened beverages: Soda, sports drinks, sweetened teas, vitamin waters, and juices.
- Artificial sweeteners: Aspartame, sucralose, saccharin.
Sample Meal Plan
Here’s a 1-week sample meal plan to help get you started on the GOLO Diet:
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Monday
- Breakfast: Omelet with sautéed broccoli, apple slices, and olive oil
- Lunch: Grilled chicken with asparagus, couscous, and coconut oil
- Dinner: Salmon with stir-fried veggies, boiled potatoes, and olive oil
Tuesday
- Breakfast: Scrambled eggs with steamed spinach, blueberries, and almonds
- Lunch: Roast turkey with buckwheat, roasted bell peppers, and olive oil
- Dinner: Broiled flounder with kale, walnuts, and grapes
Wednesday
- Breakfast: Hard-boiled eggs with overnight oats and chia seeds
- Lunch: Tuna salad with spinach, GOLO salad dressing, and an orange
- Dinner: Roast beef with mashed potatoes, carrots, and olive oil
Thursday
- Breakfast: Omelet with grapefruit and walnuts
- Lunch: Pork chops with yams, spinach, and almonds
- Dinner: Pan-fried salmon with Brussels sprouts, olive oil, and fruit salad
Friday
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- Breakfast: Poached eggs with sliced pears and pistachios
- Lunch: Baked chicken with side salad, GOLO salad dressing, and apples
- Dinner: Beef-stuffed zucchini boats with coconut oil and tomatoes
Saturday
- Breakfast: Scrambled eggs with arugula, strawberries, and olive oil
- Lunch: Baked cod with arugula, GOLO salad dressing, and chickpeas
- Dinner: Stir-fried beef with broccoli, walnuts, and quinoa
Sunday
- Breakfast: Hard-boiled eggs with sautéed zucchini, oatmeal, and hemp seeds
- Lunch: Ground turkey with brown rice, tomatoes, and almonds
- Dinner: Chicken breast with green beans, sweet potatoes, and olive oil
GOLO Release Supplement: Ingredients and Claims
One of the main components of the GOLO Diet is the GOLO Metabolic Fuel Matrix. The diet also includes the Release supplement, which costs $49.95 for 90 tablets. The manufacturer claims that GOLO Release contains no caffeine or other stimulants. Like all supplements, the Food and Drug Administration (FDA) does not regulate it in the same way as pharmaceuticals, so it is important to talk with your doctor before taking it. Though it contains several plant extracts claimed to support metabolism, it also includes micronutrients that can easily be obtained by following a nutritious diet or taking a basic multivitamin that includes zinc, chromium, and magnesium.
The GOLO Diet centers around its "Metabolic Fuel Matrix," a point-based system that lets you choose from four essential "fuel groups"-proteins, carbs, vegetables, and fats. The GOLO Diet recommends consuming 1,300 to 1,800 calories and three balanced meals daily, following their “2-1-2-1” guideline: 2 servings of protein, 1 serving of carbohydrates, 2 servings of vegetables, and 1 serving of fat per meal.
Ingredients
Each Release capsule contains 297 milligrams of a proprietary blend of plant-based compounds, minerals, and trace elements. The recommended dose is one capsule per meal.
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Dosage and Mineral Content
Taking the recommended three Release capsules daily provides 45 milligrams of magnesium (12% DV), 30 milligrams of zinc (273% DV), and 210 micrograms (600% DV) of chromium. While the magnesium content is relatively low, the zinc content is near the recommended upper limit of 40 milligrams daily.
Potential Benefits of the GOLO Diet
The GOLO Diet may help you manage your weight, lower blood sugar levels, and improve your health. The GOLO Diet is based on solid nutrition principles and may aid weight loss and blood sugar management. It also encourages nutrient-rich foods and makes it easy to create balanced meals by combining food groups.
Weight Loss
Several company-funded and -conducted studies have shown that the GOLO Diet may aid weight loss. Many customers report weight loss between the 2nd and 4th week. The Release helps some people not to crave sugar and they are never hungry. Some customers lost a 124 lbs in a year.
Blood Sugar Management
The GOLO Diet is based on several solid nutrition principles, such as increasing exercise and eliminating processed foods - both of which may promote weight loss and improve blood sugar levels. Multiple studies indicate that regular exercise can reduce blood sugar levels in people with and without diabetes. Additionally, one analysis of 98 ready-to-eat foods found that minimally processed foods were more filling and raised blood sugar less than ultra-processed products.
Nutrient-Rich Foods
The GOLO Diet also encourages nutrient-rich whole foods like fruits, veggies, healthy fats, and lean proteins. This makes it easier to get all of the vitamins, minerals, and antioxidants your body needs. The GOLO meals are a great convenience for many customers.
Simplified Meal Planning
The diet may be a good option if your knowledge of nutrition is limited, as it makes it easy to create balanced, well-rounded meals by simply combining 1-2 portions of carbs, proteins, fats, and veggies per meal.
Potential Drawbacks of the GOLO Diet
The GOLO Diet can be expensive, confusing, and difficult to follow. Additionally, given the lack of research available, it’s unclear whether it has any additional benefits over regular diet and exercise.
Cost
The GOLO Diet can be expensive to follow. For example, GOLO Release costs $49.95 for 90 tablets, which can last 1-3 months depending on how many you take per day.
Lack of Unbiased Research
Unbiased research on the GOLO Diet is lacking - as the only available studies are directly funded and conducted by its creators. Therefore, it’s unclear whether the diet has any added benefits aside from merely encouraging a nutrient-dense, well-rounded diet and regular exercise.
Confusing and Restrictive
While some people may find it easy to create nutrient-dense meals using the diet’s principles, others may find it challenging and restrictive due to its strict rules about which foods and portion sizes are allowed at each meal. The multitude of variations of the diet and the many factors that need to be taken into account - such as fit points, fuel values, and personal metabolic rates - can also make it unnecessarily confusing for consumers.
Supplement Regulation
While the manufacturer states that GOLO Release contains no caffeine or other stimulants, the Food and Drug Administration (FDA) does not regulate it in the same way as pharmaceuticals.
Customer Reviews and Complaints
Customer reviews of the GOLO Diet are mixed. Some customers report significant weight loss and improved health, while others report no results or negative side effects.
Positive Reviews
Many customers praise the GOLO Diet for its simplicity, effectiveness, and ability to promote healthy eating habits. Some customers have lost significant amounts of weight and experienced improvements in their energy levels, sleep quality, and overall well-being.
- One customer lost 56 pounds and feels the best they have felt in years.
- Another customer lost 30 lbs. over three months and made more conscious eating choices and exercised.
- One customer lost 67 pounds in one year.
- Another customer has released 47 lbs. in 5 months.
Negative Reviews
Some customers report that the GOLO Diet did not work for them, and they did not experience any weight loss. Some customers also report negative side effects, such as blood sugar issues. Some customers have had issues with the taste and texture of the prepared meals.
- Some customers gained more weight and were unhappy.
- One customer tried smaller meals and ended up with blood sugar issues.
- Some customers found the consistency of their prepared meals is like dog food.
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Alternatives to the GOLO Diet
If the GOLO Diet doesn't seem like the right fit, there are several alternative approaches to weight loss and health improvement that you can consider. These include:
- Balanced Diet and Exercise: A traditional approach focusing on consuming a variety of whole foods in appropriate portions and engaging in regular physical activity.
- Mediterranean Diet: Emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil, with moderate amounts of fish, poultry, and dairy.
- Weight Watchers (WW): A points-based system that assigns values to foods based on their nutritional content, allowing for flexibility in food choices.
- Personalized Nutrition Plans: Consulting with a registered dietitian or nutritionist to develop a customized eating plan based on individual needs and preferences.