There are many different diets available, and one of the newest is becoming more popular: the GOLO diet. However, what precisely is the GOLO diet, and does it function as it is said to? Here is a description of the GOLO diet, along with information on the cost, time commitment, and food plan.
The GOLO Diet: What Is It?
In contrast to other diets like the keto diet or Mediterranean diet, the GOLO diet is more of a particular food plan than a manner of eating. The GOLO diet allows you some freedom in terms of what you may eat, however the plan needs a particular supplement from GOLO, LLC, and the firm that developed the diet in 2009.
In order to avoid health concerns linked to weight gain, the idea behind this diet is to accelerate metabolism by lowering insulin resistance, which raises blood sugar levels.
According to the corporate website, the team behind the creations is made up of “committed physicians, pharmacists, and researchers.” The CEO and president, both of whom have backgrounds in sales and marketing but are not either physicians or registered dietitian nutritionists, are the only particular people identified. In actuality, the website doesn’t name any individual medical staff.
“The GOLO diet is an approach to weight loss designed to be used short-term,” says Vikki Petersen, a certified clinical nutritionist and founder and executive director of Root Cause Medical Clinic, which has clinics in Florida and California. Petersen is also a certified functional medicine practitioner. Its objective is to control your insulin levels, which will normalise your hormones and metabolism. Programs last between 30 and 90 days.
There isn’t much information on the website concerning the details of the GOLO diet. Instead, in order to access the contents they refer to as the “Metabolic Plan,” you must buy their supplement, Release. The goal of the GOLO diet, as noted by Petersen, is to treat and reduce elevated blood sugar levels brought on by insulin resistance, which is linked to the ultimate onset of cardiovascular disease. Golo claims that by tackling insulin resistance—partially with the supplement—it would quicken your metabolism and cause fat reduction.
How to Follow the GOLO Diet
According to GOLO, you “stop dieting” while following their regimen. Instead, you just take Release, which the manufacturer says aids in insulin regulation, encouraging your body to burn calories without tracking or restricting your diet. As is typical for many diets, there are certain items that are encouraged and others that are forbidden.
The GOLO diet for weight reduction is included on the website, however it’s important to note that both pilot trials and published research were financed or supported in some manner by GOLO, and the subject pools were quite tiny.
The metabolic regimen, which suggests ingesting 1,300 to 1,800 calories daily over three meals, is detailed in booklets given to GOLO dieters (and each meal is followed by a Release capsule). While there are universal meal recommendations, your individual calorie consumption is dependent on your gender, age, current weight, and amount of exercise. Additionally, GOLO offers dietary recommendations that encourage you to consume more whole foods (such as fruits, vegetables, meats, eggs, and grains) while minimizing your intake of sugar and processed foods. You can eat out while adhering to the diet, which is reassuring. Additionally recommended is daily exercise for at least 15 minutes.
If you have any pre-existing problems, you should take these into account before beginning a diet plan.
“Important factors include renal health—you don’t want to do too much protein if kidney function is affected,” says Melina B. Jampolis, M.D., a member of the Forbes Health Advisory Board who runs a small private nutrition clinic in Los Angeles. Additionally, if you are using insulin or an oral diabetes medication, it may need to be modified if you are losing weight or making significant dietary changes to prevent your blood sugar from falling too low.
The GOLO Diet Supplement: What Is It?
Release, the GOLO diet’s official supplement, must be mentioned when talking about it. The FDA cannot regulate dietary supplements, thus it cannot substantiate the safety or effectiveness of their claims, despite the fact that the supplement was produced at a facility that was subject to its oversight. By raising your metabolism and stabilising your insulin levels, the supplement says it may help you lose weight in a healthy way. It also promises other advantages like increased energy, a decrease in appetite, and a reduction in stress and worry.
“Seven natural, plant-based substances and three minerals” are included in Release, including:
- Magnesium \sZinc
- Chromium
- Rhodiola tincture
- Gardenia extract Inositol Berberine extract
- Extract of banaba
- Extract from salacia
- Apple juice
The FDA generally acknowledges the safety of these substances.
According to Petersen, several of the minerals and components in Release aren’t present in sufficient quantities to have a significant effect or to reverse mineral insufficiency. She notably points out that apple extract, which contains fibre, comes in last on the list of ingredients for the custom blend, suggesting that there is less of it in the supplement. The solution doesn’t include anything especially unique or weight loss-stimulating, but maintaining appropriate amounts of these minerals is still a good idea, according to the author.
Even though these substances are usually regarded as safe, you should nevertheless take the supplement with care. Especially if you use medicine to address a pre-existing illness like diabetes.
Dr. Jampolis advises against assuming that just because a supplement is natural, it is safe for everyone and won’t have any negative side effects or interfere with other prescriptions. To ensure that the medication they are taking is safe for them, they should speak with their pharmacist or [or physician].
Dietary Items for the GOLO Diet
In a brochure you get for free when you make your first purchase, Petersen explains out the items that are prioritised on the GOLO diet. Release:
- Beef, chicken, pig, eggs, milk, cheese, and yoghurt all include animal protein.
- Fresh or frozen seafood
- Coconut oil, olive oil, chia seeds, hemp seeds, and flax seeds are examples of good fats.
- Whole grains include quinoa and brown rice.
- Pinto, black, and garbanzo beans are legumes.
- Potatoes, sweet potatoes, and winter squash are other veggies.
- Berries in particular, fresh fruit
- Asparagus, broccoli, kale, and zucchini are green veggies.
- Nuts: cashews, walnuts, and almonds
The recommended foods are complete, unprocessed meals, and according to Petersen, the list covers the majority of basic dietary categories. She disagrees with a handful of GOLO’s suggestions, such as the fact that it prioritises animal protein while omitting advice on the kind and calibre of that protein. Petersen also observes that there aren’t any specifics on food quality emphasized in other categories, such as seafood, which, according to the Food and Drug Administration, can occasionally contain high levels of mercury and be harmful for young children, women who plan to become pregnant, are pregnant, or are nursing.
GOLO Diet Foods to Stay Away From
The following foods are discouraged on the GOLO diet:
- Extra sugar
- Synthetic sweeteners
- Sweetened drinks and sweetened baked foods
- Processed meals such as lunch meats, sausages, and vegan meat replacements
- Processed foods
- Sliced bread
Overall, the foods on this list include those connected to inflammation and ill health. The GOLO diet stresses that there are no dietary restrictions, thus it’s important to note that certain items are only discouraged. Even while talking about dining out, GOLO advises adhering to its rules to avoid “sabotage your efforts.”
The GOLO diet and its supplement are, of course, based on the basic assumption that additional sugars might really cause insulin resistance. Dr. Jampolis acknowledges this fact. She points out that flavoured juices, soft drinks, packaged snacks, morning cereals, yoghurt with added sugar, and dairy products are some of the main sources of added sugars.
What Is the Price of the GOLO Diet?
The GOLO eating plan is “free,” but in order to access the specifics of the eating plan, you must buy the Release supplement.
GOLO advises consumers to take one Release capsule with each meal and charges $49.95 for a bottle of 90 capsules. One bottle so lasts around four weeks. If you purchase many bottles at once, you may get a discount.
Health Benefits of the GOLO Diet
The FDA has approved the contents in the Release supplement, and adhering to the “Metabolic Plan” may help people maintain their good behaviours even after they stop using Release. However, like with any diet, each person will have different outcomes and advantages.
According to Petersen, promoting whole meals, good fats, and exercise are all well-established components of a healthy lifestyle.
The GOLO Diet’s risks
The GOLO diet has no real hazards (aside from some risks for people with diabetes). As with any diet, people should consult their physicians before starting one, however. Since GOLO funds all relevant research, the GOLO diet’s major flaw is the dearth of hard data supporting its effectiveness. As a result, promises of 1- to 2-pound weekly weight reduction are unsubstantiated. However, this pace of weight reduction is safer than diets that promise quick, significant weight loss.
The majority of health websites say that their offerings are “not designed to diagnose, treat, cure, or prevent any illness,” according to Petersen. The GOLO website makes this claim, but it also makes the potentially deceptive claim that it may “repair metabolic disorders.”
Furthermore, there is no indication of how long weight reduction outcomes, if any, will persist owing to a paucity of studies. According to GOLO, the majority of users take Release for between three and six months, and it is uncertain whether any weight reduction persists beyond that point.
According to Petersen, “generally, reducing overall calorie intake—the programme reduces the average man’s intake by 700 calories and a woman’s by 500 calories—eliminating ’empty calories’ associated with sweets and baked goods, and increasing your exercise will likely create weight loss for many who try it.” However, there is no study on this specific programme to offer information on whether it will be stable and long-lasting.
According to the GOLO website, Release is safe for long-term usage, so you may stop the diet whenever you choose as long as you attain your target weight and your metabolism improves. Once they attain their target, some individuals decide to keep taking a lesser dose.
Are You a Good Fit for the GOLO Diet?
To find out whether the GOLO diet is a good match for your present state of wellbeing and wellness objectives, as with any diet, you should speak with your doctor or nutritionist. There isn’t any proof that the GOLO diet is more beneficial for weight reduction than other diets, even if the diet suggestions and elements in Release are typically safe.
Frequently Asked Questions (FAQs)
What stores sell GOLO Release pills?
On the GOLO website, you may buy the GOLO Release supplement. Currently, the firm charges $49.95 for a bottle of 90 capsules, $79.90 for two bottles, and $99.90 for three bottles.
What is the GOLO Release tablets’ primary ingredient?
The GOLO Release supplement contains three minerals and seven plant-based compounds. More specifically, it contains chromium, zinc, and magnesium in addition to a special combination of rhodiola and apple extracts.
You should take how many GOLO release capsules each day, right?
The dose may vary depending on how much weight you’re trying to reduce, but GOLO advises taking one capsule during or after each meal three times a day. The supplement comes with comprehensive dose directions, according to the manufacturer.
