Navigating the world of weight loss programs can be daunting, with many plans promising life-changing results. This comprehensive guide aims to help you understand the GOLO diet and how it measures up against other diets, such as the keto diet. Keep in mind that while the GOLO diet may offer potential benefits, you should always consult with a registered nutritionist, registered dietitian, or healthcare professional before beginning any diet plan.
Understanding the GOLO Diet
Under the GOLO plan, individuals don't just aim to shed pounds. A standout aspect of the GOLO diet is its focus on healthy eating via balanced meals and the right caloric intake. The GOLO program emphasizes maintaining an individualized daily caloric intake determined by factors such as weight, height, gender, and physical activity level.
Core Principles of the GOLO Diet
The backbone of the GOLO meal plan consists of whole foods and lean proteins. Dieters are encouraged to fill their plates with nutrient-dense food items such as lean cuts of meat, poultry, and fish. While many diet plans consider carbohydrates an adversary, the GOLO diet incorporates them as part of a balanced meal. Similarly, healthy fats aren't shunned in the GOLO plan. On the contrary, they're seen as a crucial part of maintaining blood sugar levels. Beyond just carbs and proteins, the GOLO diet underscores the importance of plant-based ingredients and veggies.
GOLO Diet Structure and Meal Planning
Based on its design, the GOLO diet appears to be structured with weight loss in mind. By doing so, the diet aims to reduce hunger and cravings, making it easier for individuals to eat less without feeling deprived. The GOLO diet provides detailed meal plans that specify the types of foods to eat, as well as their portion sizes. The portion sizes are calculated to ensure that dieters get the nutrients they need while staying within their calorie limits. Managing cravings and navigating dietary restrictions can be challenging aspects of any weight loss diet. The GOLO diet aims to address this by providing a variety of food options and allowing for flexibility within its meal plans. That being said, it's crucial to approach any diet plan with a healthy mindset. Also, remember that occasional indulgences can be a part of a balanced lifestyle.
Potential Benefits and Drawbacks of the GOLO Diet
The main aim of the GOLO diet is to support metabolic health, which it seeks to accomplish through balanced meals that promote steady blood sugar levels. Weight loss can come with a host of benefits, including improved mobility, better sleep, and enhanced mood. One possible drawback of the GOLO diet is its reliance on the “Release” supplement. As with any supplement, there's a potential for side effects. It's also worth noting that the diet requires a commitment to meal planning and preparation, which might be a challenge for people with busy schedules or limited access to fresh food. While the GOLO diet could potentially help people lose weight and improve their metabolic health, it's not a quick fix for obesity or other health conditions.
Read also: Effectiveness of the GOLO Diet
GOLO Diet vs. Keto Diet
Given the multitude of diets available, it's natural to wonder how the GOLO diet stacks up against other popular eating plans. Let's take a closer look at the comparisons between the GOLO diet and the ketogenic, or keto, diet. The keto diet dramatically reduces carbohydrate intake, instead promoting a high intake of healthy fats. Unlike the keto diet, the GOLO diet doesn't significantly limit carb intake. Instead, it focuses on balanced meals that include a mix of proteins, healthy fats, and carbohydrates.
Ketogenic (Keto) Diet Explained
A "true" keto diet does not provide enough calories from sources of glucose and other forms of sugar and causes the body to burn fat to create energy. When fat is broken down, ketones are released by fat cells into the bloodstream. The increase in blood ketones lowers the normal acid-base balance in blood to make it more acidic, a state known as ketosis. In a typical keto diet plan, approximately 70% to 75% of daily calories come from fat, 20% from protein, and no more than 10% from carbohydrates.
Pros and Cons of a Keto Diet
The pros and cons of a keto diet depend on your goal. If you want to jump-start a weight-loss program, a keto diet can help you lose five to 10 pounds or more. The downside, even for the short term, is a potential rise in LDL (bad) cholesterol. Staying in ketosis for more than four to six weeks may also pose concerns.
Key Differences Between GOLO and Keto
| Feature | GOLO Diet | Keto Diet |
|---|---|---|
| Carbohydrate Intake | Includes carbohydrates as part of a balanced meal | Dramatically reduces carbohydrate intake |
| Focus | Balanced meals, portion control, and management of blood sugar and insulin levels | High intake of healthy fats to induce ketosis |
| Supplement | Relies on the “Release” supplement | No specific supplement required, but some may be used to address nutrient deficiencies |
| Sustainability | Potentially more sustainable due to balanced approach | Can be challenging to sustain long-term due to restrictive nature |
The GOLO Diet: A Closer Look
The Golo diet, also known as the Golo Metabolic Plan, was launched in 2009. The tenants of the GOLO diet, eating mostly unprocessed foods, are backed by evidence to help people lose weight. However, the scientific evidence behind the GOLO diet's eating plan, specifically, is limited.
What GOLO Considers Proper Nutrition
What exactly GOLO considers "proper nutrition" is unclear. You can get some idea of what types of food the GOLO diet promotes by checking the meals pictured on the site. They're made up of proteins, vegetables, and unprocessed carbohydrates.
Read also: Metabolic Health and GOLO
GOLO Diet and the "Release" Supplement
This diet hinges on the supplement, called Release. According to the company’s FAQ, Release is made of seven natural plant-based ingredients and three minerals:
- Zinc
- Magnesium
- Chromium
- Banaba leaf extract
- Rhodiola rosea
- Berberine extract
- Salacia extract
- Gardenia extract
- Inositol
- Apple extract
It is touted as a weight loss supplement that prevents insulin levels from rising. Limited evidence shows that Banaba leaf extract may be used to lower blood glucose levels in people with diabetes. Rhodiola rosea is a flowering plant that may impact cells that store fat, particularly in the midsection, per a study.
Concerns About the "Release" Supplement
There are potential safety issues with the Release supplement. Anyone interested should consult a physician and registered dietitian before trying the Golo diet, especially those who are managing diabetes. Diabetes may be regulated with medication, and it can be potentially dangerous to start a diet that claims to impact insulin levels without medical supervision. While the company claims the supplement is safe to take with medications, at the very least you’ll want to ask your healthcare team if your meds should be adjusted. (The company notes that Release may lower blood sugar, so certain medications may need to be adjusted.)
Scientific Research on the Golo Diet
There is a lack of peer-reviewed published research in a medical journal on the Golo diet. One of their pilot studies did not have a placebo group. Among 68 participants, those who followed the Golo diet and took Release lost about 13 pounds (lb) over 13 weeks, compared with the placebo group, who lost about 7.5 lb.
Pricing for the Golo Diet
To start the diet, you will order the Release supplement. People are also encouraged to avoid highly processed products like diet shakes, bars, and meal replacements and to limit or avoid heavily refined and processed foods and snacks in general. The monthly cost of Golo depends on the amount of their Release supplement you are taking, which is based on your weight loss goals. One to three bottles of Release cost $59.99 to $119.85.
Read also: 18 Golo Breakfast Recipes
A 1-Day Sample Menu on the Golo Diet
According to a private video on Golo’s YouTube channel, you should organize your meals in suggested serving ratios.
- Breakfast: 1 fat, 2 proteins, 2 carbohydrates, 1 vegetable
- Lunch: 1 fat, 2 proteins, 1 carbohydrate, 2 vegetables
- Dinner: 1 fat, 1 protein, 1 carbohydrate, 2 vegetables
One overarching idea is to spend one to two hours per week on meal prep. You can then prepackage containers with foods in their correct ratios and grab and go throughout the week. Doing it this way means you’ll likely repeat meals and foods throughout the week.
- Breakfast: 2 hard-boiled eggs, overnight oats made with zucchini, chia seeds, and coconut flakes
- Lunch: Chicken, salad greens, sweet potatoes, cooked in coconut oil
- Snack: Celery sticks
- Dinner: Chicken, broccoli cooked in coconut oil, sweet potatoes
General Advice on Diets
So many of us jump on the latest diet bandwagon. Yet time and time again, diets fail us. That’s because the only way to succeed with a diet is to find one that works for you, personally. Nutrition never was, and never will, be “one size fits all.” Plenty of people can lose weight on a junk food diet but that does not mean that it’s the best option for overall health. Weight loss should be a side effect of any diet or nutrition plan. Diets should focus on creating health and decreasing inflammation.