There are many diets out there, and the GOLO diet is one of the newest ones that is becoming more famous. What is the GOLO diet, and does it live up to its claims? Here is an outline of the GOLO diet, with the meal plan, how much it costs, and how much time it takes.
What Is the GOLO Diet Plan?
But the GOLO diet is not just a way of eating like the keto or Mediterranean diets. It is a specific diet plan. GOLO, LLC created the diet in 2009 and lets you choose some foods. However, the plan needs a special supplement from GOLO, LLC.
The idea behind this diet is to speed up your metabolism and lower insulin resistance, which raises blood sugar, to gain weight loss and avoid the health problems that come with it.
The company website says the creators are “dedicated doctors, pharmacists, and researchers.” However, only the CEO and president have been named. They have experience in sales and trade, but they are not doctors or qualified dietitian nutritionists. The website does not identify any specific healthcare person.
Vikki Petersen, a qualified functional medicine practitioner who is also a certified clinical nutritionist and the creator and executive head of Root Cause Medical Clinic, which has offices in California and Florida, says that the GOLO diet is a weight loss strategy that can be used quickly. “Its goal is to keep your insulin levels in check so your hormones and metabolism are back to normal.” Programs last anywhere from 30 to 90 days.
The site doesn’t say much about the details of the GOLO diet. To receive the “Metabolic Plan,” you must instead purchase their supplement, Release. According to Petersen, the goal of the GOLO diet is to address and lower high blood sugar levels induced by insulin resistance, which is linked to heart disease. By addressing insulin resistance, GOLO reasons to speed up your metabolism and result in fat loss.
How Does the GOLO Diet Work?
The plan from GOLO says that you “stop dieting.” Release, which the company claims helps balance insulin, causes your body to lose weight without needing calorie watching or a strict diet. Many diets have foods you should eat and foods you shouldn’t eat.
The website includes research that supports Release’s safety and the GOLO diet’s efficacy for weight loss. Still, it’s important to note that GOLO paid for or supported both the test and the published studies in some way, and the subject pools were very small.
People on the GOLO diet are given papers that outline the metabolic program, which includes eating 1,300 to 1,800 calories per meal over three meals (a Release capsule follows each meal). The rules for meals are the same for everyone, but how many calories you eat depends on your gender, age, current weight, and part of exercise. GLO also says you should avoid sugary and processed foods and eat healthier foods like fruits, veggies, eggs, meats, and carbs. This lets you know you can still eat out while following the plan. Every day, you should work out for at least 15 minutes.
Before beginning a diet plan, special considerations should be made if you already have health issues.”Kidney function is an important thing to think about—you don’t want to eat too much protein if your kidney function is already low,” says Melina B. Jampolis, M.D., a fellow of the Forbes Health Advisory Board who runs a small private nutrition practice in Los Angeles. “If you are taking insulin or an oral diabetes medication, you may need to change your dose as you lose weight or make significant modifications to your diet to avoid your blood sugar dropping too low,”
What Is the GOLO Diet Supplement?
When talking about the GOLO diet, you can’t leave out Release, which is an approved supplement for the diet. The first thing to note is that even though the supplement was made in a lab controlled by the FDA, the FDA does not police dietary supplements, so it cannot show the safety or efficacy of its diet claims. By boosting metabolism, keeping insulin levels stable, and providing additional benefits like greater energy, less hunger, and less stress and worry, the supplement claims to support healthy weight loss.
With “seven natural, plant-based ingredients and three minerals,” The Release is made up of the following:
- Rhodiola extract
- Berberine extract
- Gardenia extract
- Banaba extract
- Salacia extract
- Apple extract
The FDA has determined that these ingredients are generally safe.
Petersen says that many of the minerals and ingredients in Release need to be raised to make up for mineral deficiencies or make the product work better. She notes that apple extract, which has fiber, is the last ingredient on the unique blend ingredient list, which means that the supplement has a smaller quantity. “Keeping the right levels of these minerals is a good idea, but the formula doesn’t do anything special or promote weight loss,” she says.
If you already have a condition like diabetes that needs medicine to address, you should exercise care when taking the supplement because these ingredients are typically thought to be safe.
According to Dr. Jampolis, people shouldn’t think that just because a supplement is natural, it is secure for everyone and won’t mix with other drugs or cause side effects. They should talk to their pharmacist or physician to make sure their medicine is safe for them.
Foods to Eat on the GOLO Diet
In a paper that comes free with the purchase of Release, Petersen breaks down the foods promoted on the GOLO diet.
- Animal protein: beef, chicken, pork, eggs, milk, cheese and yogurt
- Seafood: fresh or frozen
- Healthy fats: coconut oil, olive oil, chia seeds, hemp seeds and flax seeds
- Whole grains: brown rice and quinoa
- Legumes: pinto, black and garbanzo beans
- Other vegetables: potatoes, sweet potatoes and winter squash
- Fresh fruit: especially berries
- Green vegetables: asparagus, broccoli, kale and zucchini
- Nuts: almonds, walnuts and cashews
The suggested foods are whole and raw, and Petersen says that the list includes most general diet groups. She is worried about some of GOLO’s suggestions, like how it puts animal energy first, but doesn’t listen to suggestions on what kind and how much to eat. Petersen also notes that there are no specifics on food grade that are emphasized in other groups. For example, seafood can occasionally have high levels of mercury, which is bad for young children and women who plan to become pregnant, are pregnant, or are nursing.
Foods to Avoid on the GOLO Diet Plan
The following foods are prohibited on the GOLO diet:
- Added sugar
- Artificial sweeteners
- Sweet baked goods and sweetened beverages
- Processed foods, such as sausages, lunch meats and plant-based meat substitutes
- Refined foods
- White bread
The foods on this list have been linked to inflammation and bad health. It is important to note that the GOLO diet does not limit foods; these foods are just not recommended. To avoid “sabotaging your efforts,” GOLO notes that you must follow its rules even when considering eating out.
The GOLO diet and supplement are based on the major idea that extra carbs can increase insulin resistance, as Dr. Jampolis notes. She notes that a lot of added sweets can be found in prepared snacks, breakfast cereals, fruit yogurt with added sugar, and dairy products.
How Much Does the GOLO Diet Cost?
The GOLO diet plan is “free,” but to see the details of the eating plan, you must purchase the Release supplement.
GOLO says that you should take one capsule with each meal. A bottle of 90 Release pills costs $49.95. A bottle will, therefore, last for about four weeks as a result. You can get a deal if you buy a lot of bottles at once.
Health Benefits of the GOLO Diet
Following the “Metabolic Plan” may help people form and keep healthy habits after they stop taking Release, according to the FDA, which considers the ingredients in the Release supplement safe. But, as with any diet, the results and benefits will differ for each person.
Petersen notes that promoting whole foods, healthy fats, and exercise are all well-known components of healthy living.
Potential Risks of the GOLO Diet
The GOLO diet has no risks, except for some small ones for people with diabetes. Before beginning any diet, though, people should talk to their doctors. The biggest problem with the GOLO diet is that there isn’t any real proof of its efficacy—GOLO pays for all related research—so claims of weight loss of 1 to 2 pounds per week are unsupported. Still, this rate of weight loss is safer than diets that promise to help you lose a lot of weight quickly.
Petersen says, “Most health websites clarify that their products and websites are not meant to diagnose, treat, cure, or prevent any disease.” “This is stated on the GOLO website, but it also claims to be able to heal metabolic dysfunction, which could be confusing.”
More research is needed to predict how long any weight loss results will last. According to GOLO, most people who take Release only keep the weight off for three to six months.
“In general, cutting overall calories—the program cuts a man’s intake by 700 calories and a woman’s by 500 calories—eliminating ’empty calories’ associated with sweets and baked goods and improving your exercise will probably result in weight loss for many who try it,” Petersen says. “But it’s not clear if it will be stable and last a long time; no research has been done on this program to give that information.”
Regarding the end of the diet, GOLO’s website notes that because Release is safe for long-term use, “you can take it as long as you like or phase out as your metabolism improves and you reach your goal weight.” When they reach their goal, some people keep taking a lower dose.
Is the GOLO Diet Right for You?
To determine whether the GOLO diet is appropriate for your health and exercise goals, consult your physician or a nutritionist. There isn’t strong proof that the GOLO diet is better for weight loss than other diets, but Release’s diet tips and ingredients are usually safe.
Frequently Asked Questions (FAQs)
Where can you buy GOLO Release pills?
On the GOLO website, you can purchase the GOLO Release supplement. According to the company, a bottle of 90 pills costs $49.95, two cost $79.90, and three cost $99.90.
What is the main ingredient in the GOLO Release pills?
The GOLO Release supplement has three minerals and seven plant-based ingredients. It has magnesium, zinc, chromium, and a unique mix of ingredients, including apple extract and Rhodiola extract.
How many GOLO release pills should you take a day?
The GOLO company recommends taking one capsule three times daily, before, during, or after each meal. The exact amount you should take will depend on how much weight you want to lose. So far as the company is concerned, full dose directions come with the supplement purchased.