Embark on a transformative journey to lasting weight loss and optimal health with a comprehensive guide to understanding and implementing the principles of the GOLO Diet, a balanced and science-backed approach to wellness. The GOLO Diet offers an all-round method to weight loss by focusing on supporting blood sugar levels, advertising well balanced dishes, and highlighting section control. By incorporating whole foods and normal exercise, you can not only attain weight loss yet likewise improve your general wellness and health.
What is the GOLO Diet?
The GOLO diet, also known as the GOLO Metabolic Plan, was launched in 2009. Created by nutritionist Keith Ablow, the GoLo Diet is a well-balanced consuming plan that concentrates on supporting blood sugar level degrees to promote weight loss and general health. The GoLo Diet plan is based upon the principle of glycemic load (GL), which gauges the influence of carbs on blood glucose degrees. The primary objective of the GoLo Diet is to decrease blood sugar spikes by eating foods with low glycemic lots. By doing so, the body is much less likely to keep excess sugar as fat, leading to weight reduction and improved metabolic wellness.
Core Principles of the GOLO Diet
The GOLO Diet plan stresses consuming nutritious, whole foods while reducing refined and refined choices. With a focus on whole foods, there’s less of a reliance on processed foods, and that on its own can be a boon to your health. 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.
Benefits of the GOLO Diet
The GoLo Diet offers various benefits that expand past fat burning:
- The reduction of processed foods and reliance on whole foods is a huge benefit for health and weight, and likely to help you feel full as you lower your total calorie intake.
- May be favorable to weight loss.
- Improved metabolic wellness.
Potential Drawbacks and Considerations
This diet hinges on the supplement, called Release. 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.) You may also be taking medication for high blood pressure, a condition that this diet claims to improve.
Read also: Effectiveness of the GOLO Diet
The Role of the Release Supplement
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.
Expert Opinions and Cautions
“There has never been a supplement to materially and meaningfully boost your weight loss for any sustainable or long-term period,” says Cassetty.
Emmaline Rasmussen, RDN, the owner of Sound Nutrition in Chicago suggests that anyone interested 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,” she says.
Scientific Evidence and Research
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. For perspective, keep in mind that the study was small and 13 weeks is short-term results - it’s not clear what happened to these participants after three months. And note that this study was funded by the Golo company, so there is an inherent conflict of interest.
Read also: The Hoxsey Diet
Sample GOLO Diet Menu
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
A 1-Day Sample Menu
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.
Read also: Walnut Keto Guide
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
Food Examples on the GOLO Diet
Fruits and vegetables (frozen and fresh), carbohydrates (rice, pasta, bread, potatoes, beans), meat (chicken, beef), coconut oil, and full-fat dairy are just some examples of foods you’ll eat when following the Golo diet.
Cost of the GOLO Diet
While the plan itself is free, the supplement is not. 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.
Where to Buy GOLO Products
Golo claims that their Golo for Life plan tells you how to eat the right foods to improve metabolism to lose weight, and adds a supplement to speed that weight loss. The reality is that on a reduced calorie plan (1,300 to 1,500 calories), most people will lose weight.
Potential Risks and Precautions
Before starting the Golo diet, experts advise talking to your doctor. Because the Release supplement is a key component of Golo, ensure there are no medication interactions or concerns about any existing health condition you have.
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