The golo diet is a popular weight loss program that claims to help you balance your hormones, boost your metabolism, and shed excess fat. But what is the golo diet exactly, and how does it work? In this article, we will explain the basics of the golo diet, its benefits and drawbacks, and some tips on how to follow it.
There are dozens of weight loss methods introduced. Many show up and then disappear quickly.
Among these methods, the GOLO diet is claimed to be one of the surviving weight loss methods over the past few years since its introduction. This diet was most popular in online searches in 2016.
GOLO diet developed by doctors and pharmacists aimed at balancing hormones. The Golo’s philosophy is that hormonal imbalances trigger stress and anxiety, leading to fatigue, hunger, and poor sleep quality. All of this in turn encourages overeating, eating as much as possible, and emotional eating.
GOLO’s diet method is believed, that diet and exercise alone are not enough to produce lasting weight loss. To supplement these healthy habits, they created a patented capsule called “Release”.
What is GOLO Diet?
The golo diet is based on the idea that the root cause of weight gain and obesity is not calories, but insulin resistance. Insulin is a hormone that regulates blood sugar levels and helps the body use glucose for energy.
However, when the body is exposed to too much sugar, refined carbs, and processed foods, it becomes less responsive to insulin and starts storing more fat. This leads to weight gain, inflammation, and increased risk of diabetes, heart disease, and other chronic conditions.
Golo Diet Components
The golo diet aims to reverse insulin resistance and restore the body’s natural ability to burn fat and regulate blood sugar. It consists of three main components:
The Release supplement
This is a proprietary blend of plant extracts and minerals that is designed to support healthy insulin function and reduce cravings. The ingredients include zinc, chromium, magnesium, berberine, banaba leaf, bitter melon, and more. The supplement is taken three times a day, before each meal.
The Metabolic Fuel Matrix
This is a flexible eating plan that allows you to choose from four calorie levels, depending on your weight loss goals and activity level.
The plan emphasizes whole foods, such as lean proteins, healthy fats, fruits, vegetables, and whole grains, and limits sugar, processed foods, and artificial ingredients. The plan also encourages you to eat three balanced meals a day, with a moderate portion of carbs, protein, and fat at each meal.
The Golo for Life Plan
This is a lifestyle guide that teaches you how to maintain your weight loss and improve your overall health and well-being. The guide covers topics such as stress management, sleep quality, exercise, hydration, and more. The guide also provides you with recipes, meal plans, shopping lists, and tips on how to eat out and travel.
GOLO diet benefits
As described above, this diet was developed by a team of pharmacists and doctors who believe if a person follows this diet, it can restore hormonal balance and in time will reduce fat, increase glucose and insulin levels and also eliminate unhealthy eating habits.
According to their claims, there are many hormones that can trigger weight gain or make it harder for a person to lose weight. You should also seek specific information regarding the treatment of certain hormonal imbalances that can be linked to medical conditions from your doctor or dietitian.
Some of the conditions that may be related include an underactive thyroid gland, hypothyroidism and polycystic ovary syndrome or PCOS. A woman who has PCOS will generally have high levels of testosterone or insulin where both hormones are often associated with weight gain.
The creators of the GOLO diet claim that this diet plan aims to keep insulin an important hormone to regulate metabolism to stay stable throughout the day so that you can feel full for longer without hunger or cravings and start to be able to dispose of fat so it is not stored in the body.
As for the supplements included, the release aims to balance hormones that affect weight loss as well as help regulate blood sugar levels.
The golo diet claims to offer several benefits, such as:
Weight loss
The golo diet can help you lose weight by reducing your calorie intake, improving your insulin sensitivity, and boosting your metabolism. According to the golo website, the average weight loss in the first 13 weeks is 21 pounds, and the average waist circumference reduction is 4.6 inches.
Improved health
The golo diet can help you lower your blood sugar, cholesterol, blood pressure, and inflammation levels, and reduce your risk of diabetes, heart disease, and other chronic conditions. According to the golo website, the average blood sugar reduction in the first 13 weeks is 39 points, and the average cholesterol reduction is 23 points.
Enhanced energy and mood
The golo diet can help you feel more energetic and happier by stabilizing your blood sugar, reducing your cravings, and providing you with adequate nutrients. According to the golo website, the average energy increase in the first 13 weeks is 61%, and the average mood improvement is 65%.
The golo diet is a weight loss program that claims to help you balance your hormones, boost your metabolism, and shed excess fat. One of the key aspects of this diet is to keep your insulin levels stable throughout the day, which can help you feel full longer without hunger or cravings.
To find out which foods can help you achieve this goal, you can check out our article on the foods that keep you full longer.
What are the drawbacks of the golo diet?
The golo diet also has some potential drawbacks, such as:
Cost
The golo diet is not cheap. The Release supplement costs $49.95 for a 30-day supply, or $39.95 if you subscribe to a monthly delivery. The Metabolic Fuel Matrix and the Golo for Life Plan are free, but you will need to buy the whole foods that the plan recommends, which may be more expensive than your usual groceries.
Lack of evidence
The golo diet is based on some scientific research, but there is not enough evidence to support all of its claims and components. For example, the Release supplement has not been tested by independent third-party labs, and its safety and effectiveness are not proven.
The Metabolic Fuel Matrix is similar to other balanced eating plans, but it does not provide any specific guidance on how to adjust your calorie intake and macronutrient ratios based on your individual needs and preferences. The Golo for Life Plan is a general wellness guide, but it does not offer any personalized coaching or support.
Restrictiveness
The golo diet may be too restrictive for some people, especially those who have dietary preferences, allergies, or intolerances.
The plan limits or eliminates many foods, such as dairy, gluten, soy, corn, peanuts, and alcohol, and it does not provide any alternatives or substitutions. The plan also requires you to take the Release supplement three times a day, which may be inconvenient or unpleasant for some people.
GOLO Diet Food List
One of the main components of the GOLO Diet is the GOLO Metabolic Fuel Matrix, which lets you make choices from four “fuel groups” – protein, carbohydrates, vegetables, and fats.
You must eat three meals a day and be given 1–2 standard portions for each fuel group per meal.
Portion sizes vary greatly, ranging from one tablespoon (15 ml) of olive oil to three ounces (85 grams) of white meat or fish, for example.
Exercising gives you extra fit points, allowing you to eat extra snacks or portions throughout the day.
Here are some recommended foods for you to eat:
- Protein: Eggs, meat, poultry, seafood, legumes, dairy products
- Carbohydrates: Berries, fruits, yams, butternut squash, sweet potatoes, white potatoes, legumes, whole grains
- Vegetables: Spinach, kale, arugula, broccoli, Brussels sprouts, cauliflower, celery, cucumber, zucchini
- Fats: Olive oil, coconut oil, nuts, Chia seeds, flax seeds, GOLO salad dressing
Summary: Golo Diet allows you to include 1–2 servings of protein, carbohydrates, vegetables, and fats each meal.
How to follow the golo diet?
If you want to try the golo diet, here are some steps you can take:
Consult your doctor
Before starting any new diet or supplement, it is important to consult your doctor, especially if you have any medical conditions or medications. Your doctor can help you determine if the golo diet is safe and suitable for you, and monitor your progress and health outcomes.
Order the Release supplement
You can order the Release supplement from the golo website, or from other online retailers, such as Amazon or Walmart. You will need to take one capsule of the supplement three times a day, before each meal, with a glass of water.
Follow the Metabolic Fuel Matrix
You can download the Metabolic Fuel Matrix from the golo website, or request a printed copy when you order the Release supplement. You will need to choose one of the four calorie levels, based on your weight loss goals and activity level, and follow the meal plan accordingly. You will also need to avoid or limit the foods that the plan advises you to.
Read the Golo for Life Plan
You can download the Golo for Life Plan from the golo website, or request a printed copy when you order the Release supplement. You will need to read the guide and follow the tips and recommendations on how to improve your lifestyle and health habits.
Track your results
You can track your weight, waist circumference, blood sugar, cholesterol, and other health indicators, using a scale, a tape measure, a glucometer, a blood pressure monitor, and a blood test kit.
You can also track your energy, mood, and satisfaction, using a journal, a diary, or an app. You can compare your results with your baseline measurements and your goals, and adjust your plan accordingly.
FAQ
Is the golo diet safe?
The golo diet is generally safe for most healthy adults, but it may not be suitable for everyone. Some people may experience side effects from the Release supplement, such as nausea, diarrhea, headache, or allergic reactions.
Some people may also find the diet too restrictive, boring, or unsustainable. Therefore, it is important to consult your doctor before starting the golo diet, and to stop the diet if you experience any adverse effects or discomfort.
How long should I follow the golo diet?
The golo diet does not have a specific duration, but it recommends that you follow the plan for at least 13 weeks, or until you reach your weight loss and health goals.
After that, you can continue to take the Release supplement and follow the Metabolic Fuel Matrix and the Golo for Life Plan, or you can transition to a more flexible and varied eating and lifestyle plan, as long as you maintain your results and habits.
Can I exercise on the golo diet?
Yes, you can and should exercise on the golo diet, as exercise can help you burn more calories, build more muscle, improve your insulin sensitivity, and enhance your health and well-being.
The golo diet recommends that you do at least 15 minutes of moderate to vigorous physical activity every day, or at least 150 minutes per week.
You can choose any type of exercise that you enjoy and that suits your fitness level, such as walking, jogging, cycling, swimming, dancing, or lifting weights.
Bottom Line
The golo diet is a weight loss program that claims to help you balance your hormones, boost your metabolism, and shed excess fat. It consists of three main components: the Release supplement, the Metabolic Fuel Matrix, and the Golo for Life Plan.
The golo diet may offer some benefits, such as weight loss, improved health, enhanced energy and mood, but it also has some drawbacks, such as cost, lack of evidence, and restrictiveness.
If you want to try the golo diet, you should consult your doctor first, and follow the plan carefully and cautiously. You should also review and edit the article before publishing it, as it is not a final product and it may not meet all of your requirements.
Golo Diet Review Video
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