The GOLO Diet has garnered significant attention as a weight loss program that aims to manage insulin levels through a combination of supplements, exercise, and a nutrient-rich diet. This article delves into the various aspects of the GOLO Diet, providing a structured review to help you make an informed decision.
Introduction to the GOLO Diet
The GOLO Diet gained popularity in 2016 and has since become a widely searched weight loss solution. It offers 30, 60, or 90-day programs that promise rapid weight loss and improved health without the need for calorie counting or nutrient tracking. The diet claims to boost metabolism, increase energy levels, and promote fat loss by balancing hormone levels.
Overview of the GOLO Diet
The GOLO Diet focuses on managing insulin levels through supplements, diet, and exercise to promote weight loss. While it may be effective for some, it can be expensive and challenging for others.
Diet Review Scorecard
- Overall score: 3.13
- Weight loss: 4.25
- Healthy eating: 4.25
- Sustainability: 2.75
- Whole body health: 2.00
- Nutrition quality: 3.50
- Evidence based: 2.00
Core Principles of the GOLO Diet
The GOLO Diet is founded on several solid nutrition principles, such as increasing exercise and eliminating processed foods, both of which can promote weight loss and improve blood sugar levels. Regular exercise has been shown to reduce blood sugar levels in people with and without diabetes. Minimally processed foods are more filling and raise blood sugar less than ultra-processed products.
Encouraged Foods
The diet encourages the consumption of nutrient-rich whole foods like fruits, veggies, healthy fats, and lean proteins, ensuring an adequate intake of vitamins, minerals, and antioxidants. The diet simplifies meal planning by combining 1-2 portions of carbs, proteins, fats, and veggies per meal.
Read also: Effectiveness of the GOLO Diet
Foods to Avoid
The GOLO Diet discourages processed and refined foods, sugar-sweetened beverages, and artificial sweeteners. Short-term versions of the diet, such as “7 Day Kickstart” or “Reset 7,” eliminate red meat, dairy products, and grains, which can later be re-introduced in moderation.
The GOLO Metabolic Fuel Matrix
One of the main components of the GOLO Diet is the GOLO Metabolic Fuel Matrix, which allows you to make selections from four “fuel groups” - proteins, carbs, vegetables, and fats. You should eat 3 meals per day and are allotted 1-2 standard servings of each fuel group per meal. Exercising earns you additional fit points, allowing you to consume extra snacks or portions throughout the day.
Food Examples
- 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
Sample Meal Plan
A sample menu on the GOLO Diet includes a variety of whole foods from the four fuel groups - protein, carbs, vegetables and fats.
1-Week Sample Meal Plan
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
Read also: Metabolic Health and GOLO
- 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
- 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
Read also: 18 Golo Breakfast Recipes
- 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
The GOLO Release Supplement
One of the main components of the GOLO Diet is the GOLO Metabolic Fuel Matrix, which allows you to make selections from four “fuel groups” - proteins, carbs, vegetables, and fats. You should eat 3 meals per day and are allotted 1-2 standard servings of each fuel group per meal. Exercising earns you additional fit points, allowing you to consume extra snacks or portions throughout the day.
Cost and Regulation
The GOLO Release supplement costs $49.95 for 90 tablets, lasting 1-3 months depending on dosage. The FDA does not regulate it in the same way as pharmaceuticals, so consulting with a doctor before taking it is advisable.
Ingredients and Potential Benefits
GOLO Release contains plant extracts claimed to support metabolism and micronutrients that can be obtained from a nutritious diet or multivitamin, including zinc, chromium, and magnesium. While the manufacturer states that GOLO Release contains no caffeine or other stimulants, it is essential to be aware of the lack of stringent regulation.
Pros of the GOLO Diet
- Based on Solid Nutrition Principles: The GOLO Diet encourages exercise, eliminates processed foods, and promotes nutrient-rich whole foods.
- May Aid Weight Loss and Blood Sugar Management: By focusing on whole foods and balanced meals, the diet can help manage weight and blood sugar levels.
- Simplifies Meal Planning: The diet makes it easy to create balanced meals by combining food groups.
- Promotes a healthy and sustainable weight loss of 1 to 2 pounds per week, with this pace supported for long-term maintenance.
- Promotes a whole-food, balanced diet with all three macronutrients: carbohydrates, fats, and proteins.
- Offers a range of resources and a supportive community to assist customers in their weight loss journeys.
Cons of the GOLO Diet
- Cost: The GOLO Diet can be expensive due to the cost of the Release supplement.
- Complexity: Some people may find it challenging and restrictive due to its strict rules about which foods and portion sizes are allowed at each meal.
- Lack of Unbiased Research: The only available studies are directly funded and conducted by its creators, raising questions about bias.
- Restrictiveness: Some may find the diet overly restrictive due to its specific guidelines on calories, foods, and portions.
- Reliance on Supplements: GOLO’s main drawback (IMO) is the company’s promotion of and the consumer’s reliance on its dietary supplement for revenue.
Customer Reviews and Testimonials
Customer reviews of the GOLO Diet are mixed. Some users have reported significant weight loss and improved health, while others have found the diet ineffective or difficult to follow.
Positive Reviews
- Many users praise the GOLO program for teaching them how to eat healthy and achieve sustainable weight loss.
- Some customers have lost substantial amounts of weight and improved their health markers, such as BMI and blood sugar levels.
- Several users appreciate the ease of following the program and the variety of recipes available.
- Some users have found the Release supplement helpful in controlling sugar cravings and reducing hunger.
- Some customers have lauded the Go-Digest supplement for improving gut health and digestion.
- Some customers have lauded the Rest and Go supplement for improving sleep quality and promoting relaxation.
Negative Reviews
- Some users have reported that the GOLO Diet did not work for them, even when following the plan closely.
- A few customers have experienced side effects, such as low blood sugar.
- Some reviewers have criticized the taste and texture of the GOLO prepared meals, comparing them to dog food.
- Several users have expressed concerns about the cost of the program and the difficulty of obtaining refunds.
- Some customers have accused GOLO of being a scam, citing a lack of results and poor customer service.
- Some users have complained about the high proportion of dark green vegetables in the meals, which can be problematic for individuals taking blood thinners like Warfarin.
Scientific Evidence and Research
Unbiased research on the GOLO Diet is lacking, as the only available studies are directly funded and conducted by its creators. It’s unclear whether the diet has any added benefits aside from merely encouraging a nutrient-dense, well-rounded diet and regular exercise.
GOLO-Funded Studies
Several company-funded studies have shown that the GOLO Diet may aid weight loss. A pilot study with 16 participants and a randomized, double-blind, placebo-controlled study with 34 subjects reported positive outcomes. However, these studies had high dropout rates, indicating difficulty in adhering to the program.
Third-Party Analysis
Experts attribute any potential weight loss to calorie restriction rather than the Release supplement.
Potential Risks and Considerations
- Side Effects: Some people may experience side effects, such as gastrointestinal discomfort.
- Medication Interactions: Individuals taking medications, especially for diabetes or high blood pressure, should consult their healthcare team before starting the GOLO Diet.
- Supplement Regulation: The FDA does not regulate supplements as strictly as medications, so the quality and safety of the Release supplement may vary.
GOLO Foods
The GOLO Diet offers a line of prepared meals known as GOLO Foods. These meals are designed to be convenient and nutritious, but some customers have criticized their taste and texture.
Positive Feedback
- Some users appreciate the convenience of GOLO Foods, especially for those who are busy or don't enjoy cooking.
- A few customers find the plant-based meals particularly tasty and satisfying.
- Some users believe that GOLO Foods are competitively priced and cost-effective compared to grocery shopping.
Negative Feedback
- Many reviewers have complained about the texture of GOLO Foods, describing them as finely minced and unappetizing.
- Some customers have found the taste of the meals bland and requiring additional spices.
- Several users have expressed dissatisfaction with the quality of certain ingredients, such as tough chicken.
- Some reviewers have noted that GOLO does not offer a satisfaction guarantee for its prepared meals.
Alternatives to the GOLO Diet
If the GOLO Diet doesn't seem like the right fit, several alternative weight loss programs and strategies are available. These include:
- Other Commercial Diets: Programs like Weight Watchers, Jenny Craig, and Nutrisystem offer structured meal plans and support systems.
- Registered Dietitian: Consulting with a registered dietitian can provide personalized nutrition guidance and meal planning advice.
- Lifestyle Changes: Focusing on a balanced diet, regular exercise, and stress management can lead to sustainable weight loss and improved health.
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