The GOLO diet has gained popularity as a short-term weight loss approach centered around insulin management. This article delves into the core principles of the GOLO diet, its recommended foods, the Release supplement's ingredients, potential benefits and risks, and overall evaluation.
Core Principles of the GOLO Diet
The GOLO diet is a popular short-term approach to weight loss through insulin management. The principles of this diet plan include limiting calories, portion sizes, processed foods, and adding exercise. The GOLO diet focuses on a calorie-controlled plan with unprocessed foods, along with regular exercise. These core principles are solid and can help people lose weight. The eating plan on the GOLO diet calls for three balanced meals every day, each made up of one or two portions from the diet's "fuel groups." The GOLO diet encourages the consumption of natural, whole foods.
GOLO Diet Food Recommendations
The GOLO diet recommends eating three meals per day. All of the macronutrients (protein, carbohydrates, and fats) are represented in the GOLO diet. All vegetables can be eaten on the GOLO diet. As many weight-loss plans do, the GOLO diet restricts processed and refined foods, along with added sweeteners (including sugar substitutes). Restaurant dining is allowed as long as you follow the eating guidelines. Home meal prep guidance and online recipes are provided. The GOLO diet generally aligns with this approach, although it suggests eating foods from one or two of the "fuel groups" at each meal. Food recommendations include eating whole foods that support healthy insulin levels, avoiding highly processed foods, and taking Release supplements.
The Release Supplement: Ingredients and Their Purported Benefits
The company also recommends taking the GOLO Release supplement while on the diet. For most people, one Release capsule is taken during or just after each meal. The product also includes a "proprietary blend" of several herbal compounds. Here's a breakdown of the key ingredients and the science (or lack thereof) behind their inclusion:
- Magnesium: Some research suggests magnesium may help restore insulin resistance in type 2 diabetics who are deficient, but there is no substantial evidence to support its use by the general population for weight loss or improved metabolism.
- Zinc: Zinc is an essential mineral that is found naturally in some foods. Limited studies have suggested that zinc supplementation may be helpful for weight loss. The upper limit for adults is 40mg per day.
- Chromium: According to the National Institutes of Health (NIH), there is evidence to support using a chromium supplement for improved glucose control. There is no upper limit established for chromium, but the estimated safe and adequate daily dietary intake for chromium ranges from 20mcg to 35mcg for most adults.
- Inositol: Research in people with polycystic ovarian syndrome (PCOS) has shown some weight loss effects from inositol.
- Gardenia extract: There is limited research to support the use of this fruit extract. A very small study loosely suggests gardenia fruit extract supplements may be helpful for weight loss.
- Banaba leaf extract: Banaba may help with weight loss and the management of diabetes.
- Salacia bark extract: This herbal supplement is sometimes used to manage diabetes.
- Apple fruit extract: This supplement boosts your intake of pectin, a form of soluble fiber. Soluble fiber can help you feel full longer after eating, but you can naturally get soluble and insoluble fiber from foods.
The plan recommends that you continue to take the Release supplement until you reach your goal weight.
Read also: The Hoxsey Diet
Potential Benefits of the GOLO Diet
- May lead to weight loss: Some people will probably lose weight successfully on the GOLO diet.
- Adaptable for dietary needs: The company assures that the GOLO diet can be modified to meet special dietary needs and preferences. The Release supplement is free of gluten and all major allergens.
- Encourages exercise: Regular exercise is an essential component of any weight-loss plan. The GOLO diet acknowledges this and encourages its followers to exercise.
- Focus on Whole Foods: The GOLO diet encourages the consumption of natural, whole foods.
Risks and Considerations
- Not clearly backed by science: When weight loss studies are published in peer-reviewed journals, the researchers generally have to follow specific guidelines to demonstrate that they have provided unbiased and well-designed evidence for their conclusions. However, peer-reviewed clinical studies on the GOLO diet are lacking. The two most commonly cited research studies include one pilot study by the maker that didn’t have a placebo or control group. A placebo group is necessary for making accurate conclusions about whether or not specific interventions were effective. One study published in 2019 suggests an average weight loss of about 1 pound per week in people with obesity.
- Supplement Concerns: The supplement isn’t exactly science-backed, and it is a monthly bill. But you should consult your doctor before taking it or any supplement if it might interact with any medications you are taking or complicate a medical condition.
- Cost: A 30-day supply of Release costs $59.95. If you order a 60- or 90-day supply all at once, you can save $20 or $60, respectively.
- Individual Health Conditions: If you think that you have hormonal imbalances, a dysfunctional metabolism, or reduced sensitivity to insulin, however, it's probably safest to visit a healthcare professional before trying the GOLO diet.
GOLO Diet vs. DASH Diet
The DASH diet is promoted to reduce hypertension or high blood pressure and the risk of obesity and heart disease. Both recommend avoiding saturated fats and highly processed foods. The DASH diet differs from the GOLO diet in that it recommends limiting red meat and consuming low-fat dairy products.
Is the GOLO Diet a Healthy Choice?
The Department of Agriculture (USDA) recommends filling your plate with a balanced mix of protein, grains, fruits, vegetables, and dairy products for most meals. The GOLO diet generally aligns with this approach, although it suggests eating foods from one or two of the "fuel groups" at each meal.
The typical American male consumes 2,475 calories daily. For women, the number is 1,833 calories, according to data collected by the Centers for Disease Control (CDC). That means that a typical man on the GOLO diet would reduce his intake by roughly 700 calories per day, and a woman might reduce hers by about 500 calories per day. However, the diet's food plan is not as simple as it may seem at first glance. Despite the lack of strong evidence, impartial GOLO reviews, and independent research, the GOLO diet will not necessarily fail or cause harm.
Making GOLO More Cost-Effective
You can make the GOLO diet more cost-effective by following the food and physical activity suggestions but avoiding purchasing the supplement.
Long-Term Sustainability
According to the company, GOLO is intended to be a lifestyle rather than a short-term diet. As such, you can expect these to be long-term changes. Remember, following a long-term or short-term diet may not be necessary for you, and many diets out there simply don’t work, especially long-term.
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Read also: Weight Loss with Low-FODMAP
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