The allure of rapid and effortless weight loss is undeniably strong. Dietary supplements promising to "melt away fat" and deliver "natural weight loss" flood the market. However, the question remains: do these weight-loss supplements truly work? This article delves into the world of weight-loss supplements, with a particular focus on "Go Lean," examining its claims, ingredients, potential benefits, and risks.
Understanding Weight-Loss Supplements
Dietary supplements are widely available in stores, marketed as health aids, and taken orally. Unlike medicines, dietary supplements don't require approval from the Food and Drug Administration (FDA) before hitting the shelves. The responsibility for ensuring their safety falls on the manufacturers themselves. This lack of rigorous pre-market scrutiny raises concerns, especially considering that many supplement makers conduct limited or no clinical trials to support their claims.
For example, raspberry ketone is sold as a weight-loss product with clinical proof. The trial included 70 adults with obesity who participated in a diet and exercise program and were assigned at random to either a placebo group or a group getting the supplement. While the supplement group showed more favorable results, the trial was small, lasted only eight weeks, and used a supplement with multiple ingredients, limiting the ability to predict real-life results of using the supplement.
It's crucial to remember that "natural" doesn't automatically equate to "safe." Supplements can have potent effects, and some weight-loss products have been found to contain undeclared ingredients, including prescription medications.
The Golo Diet: An Overview
The Golo diet, also known as the Golo Metabolic Plan, was launched in 2009. It emphasizes a whole-foods, healthy-eating approach that prioritizes fruits, vegetables, lean protein, nuts, and whole grains over refined grains. This aligns with general healthy eating recommendations and can contribute to weight loss by reducing reliance on processed foods.
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A study published in Cell Metabolism suggested that consuming unprocessed foods may be favorable for weight loss. Participants on an ultra-processed diet consumed 500 more calories and gained about two pounds, while those on a fresh-food diet lost two pounds. This indicates that processed foods may lead to overconsumption due to their impact on satiety and eating speed.
The Release Supplement: A Closer Look
The Golo diet hinges on a supplement called Release, composed of seven plant-based ingredients and three minerals:
- Zinc
- Magnesium
- Chromium
- Banaba leaf extract
- Rhodiola rosea
- Berberine extract
- Salacia extract
- Gardenia extract
- Inositol
- Apple extract
Release is marketed as a weight loss supplement that prevents insulin levels from rising. Some evidence suggests that Banaba leaf extract may lower blood glucose levels in people with diabetes, and Rhodiola rosea may impact cells that store fat, particularly in the midsection. However, this preliminary research doesn't provide solid proof that the supplement is a guaranteed weight loss solution.
Potential Safety Concerns
Emmaline Rasmussen, RDN, suggests consulting a physician and registered dietitian before trying the Golo diet, especially for individuals managing diabetes. Because Release may lower blood sugar, certain medications may need to be adjusted. It's also worth noting that the FDA doesn't regulate supplements as rigorously as conventional medications, placing the responsibility for testing on the supplement makers.
Research and Evidence
Peer-reviewed published research on the Golo diet is limited. One pilot study, funded by the Golo company, showed that participants following the Golo diet and taking Release lost about 13 pounds over 13 weeks, compared with about 7.5 pounds in the placebo group. However, the study was small and short-term, and the conflict of interest raises concerns about bias.
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Experts attribute weight loss on the Golo diet to calorie restriction rather than the Release supplement. The emphasis on whole foods and reduced processed food intake can lead to lower calorie consumption and improved satiety.
Golo Diet: Practical Considerations
To start the Golo diet, you must 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.
Sample Menu
The Golo diet suggests organizing meals in specific 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
Meal prepping for one to two hours per week is recommended.
Examples include:
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- 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
The Golo Diet: A Critical Perspective
The GOLO diet is a weight loss plan based on the idea that insulin resistance causes hunger, cravings, overeating and ultimately weight gain. The company says that by combining their GOLO Release supplement with the GOLO for Life Food Plan, you’ll heal your metabolic dysfunction, restore metabolic efficiency and be able to maintain an optimal weight. However, it’s worth mentioning again that the evidence behind this plan is weak, and almost anyone who has ever tried to lose weight can attest to the fact that it takes some (if not lots of) effort.
The GOLO Diet claims that its proprietary supplement, Release, can help you control insulin and promote weight loss without dieting. The pill is paired with the GOLO For Life Food Plan, which they say will help eliminate stored fat and repair your metabolism. Supplements can also interfere with the medications you’re taking. For example, ingredients in the GOLO diet pill may interfere with diabetes medication, which might cause your blood sugar to dip too low.
The GOLO Diet focuses on managing hormone levels through supplements, exercise, and a nutrient-dense diet to promote weight loss. It may help you manage your weight, lower blood sugar levels, and improve your health. Yet, for some, it may be pricey and challenging.
Lean - Weight Loss: An Alternative?
"Lean - Weight Loss" is another weight loss product claiming to support efficient fat-burning, enhance metabolism and digestion, and promote overall wellness. It highlights several benefits, including elevating resting basal metabolic rate, decreasing appetite, enhancing fatty acid absorption, and stimulating lipolysis.
Targeted Approach and Formulation
Lean combines three key weight loss functions developed by medical practitioners and tailored for 10+ lbs weight loss goals. It harnesses cellular processes to improve energy metabolism, support fat reduction, glycemic control, and increased metabolism. This comprehensive solution aims at body composition and tackling metabolic syndrome.
- InnoSlim: A stimulant-free blend of Panax Notoginseng and Astragalus, targeting blood sugar regulation via the adiponectin and AMPK pathways. Studies suggest reduced insulin levels and a 30% drop in triglycerides, along with a slight HDL (good cholesterol) boost.
- Advantra Z: A Citrus Aurantium extract with p-synephrine, boosting thermogenesis and working synergistically with caffeine to increase energy expenditure, accelerate weight loss, and suppress appetite.
How to Take Lean
The recommended dosage is three capsules once a day in the morning after breakfast or as directed by a medical practitioner. It's important to avoid taking it within 5 hours of sleep.
Lean - Weight Loss: Consumer Feedback
Many customers report seeing real results with Lean.
Some of the frequently asked questions are:
- What makes Lean different from other supplements?
- Can Lean help maintain weight after reaching my goal?
- What’s the recommended dosage?
- How soon will I see results with LEAN?
- Do you offer military or first responder discounts?
- How long should my order take to arrive?
Users also report positive experiences with related products like Field of Greens, citing increased energy and improved digestion.
Red Flags and False Promises in Weight Loss Advertising
It's crucial to be wary of weight loss ads making unrealistic claims, such as:
- Losing weight without dieting or exercising.
- Not having to watch what you eat to lose weight.
- Permanent weight loss guaranteed by a single product.
- Losing a significant amount of weight in a short period.
- A product working for everyone.
- Losing weight with patches or creams.
These claims are false. Sustainable weight loss requires a sensible diet and regular exercise. No product allows you to eat unlimited food and still lose weight. Permanent weight loss requires permanent lifestyle changes.
Tainted Weight Loss Products
The FDA has discovered hundreds of dietary supplements containing potentially harmful drugs or other chemicals not listed on the product label.