There are several diets on the market, and one of the most recent, the GOLO diet, is gaining popularity. But what is the GOLO diet, and does it work as well as it claims? Here’s a summary of the What Is GOLO? GOLO Diet Reviews, including the food plan, cost, and time commitment required.
What Is GOLO Diet Plan?
Unlike other diets, such as the keto diet or the Mediterranean diet, the GOLO diet is a specific diet plan rather than a method of eating. While the GOLO diet allows you some freedom in terms of what you may eat, the plan needs a specific supplement from GOLO, LLC, the firm that invented the diet in 2009.
The assumption behind this diet is to accomplish weight loss by speeding up your metabolism by lowering insulin resistance (which causes a rise in blood sugar) in order to avoid health issues associated with weight gain.
The developers, according to the company’s website, are “dedicated doctors, chemists, and researchers.” However, the only specific personnel identified are the CEO and president, both of whom have backgrounds in sales and marketing and are neither physicians or registered dietitian nutritionists. In reality, no specific healthcare personnel are identified on the website.
“The GOLO diet is a golo weight loss approach designed to be used short-term,” says Vikki Petersen, a certified functional medicine practitioner who is also a certified clinical nutritionist and the founder and executive director of Root Cause Medical Clinic, which has clinics in California and Florida. “Its goal is to manage your insulin levels, thereby normalizing your metabolism and hormones.” Programmes vary in length from 30 to 90 days.
The website provides little information regarding the GOLO diet’s details. Instead, you must buy their supplement, Release, in order to have access to the “Metabolic Plan.” As Petersen points out, the goal of the GOLO diet is to address and decrease elevated blood sugar levels produced by insulin resistance, which is linked to the development of cardiovascular disease. GOLO claims to speed up your metabolism and result in fat loss by treating insulin resistance (in part with the supplement).
What Is the GOLO Diet and How Does It Work?
According to GOLO’s plan, you “stop dieting.” Instead, you just take Release, which the business claims helps balance insulin, causing your body to lose weight without the need for calorie tracking or restricted diet. Many diets include a few suggested foods as well as some discouraged items.
While the website lists research verifying the safety of Release and the efficacy of the GOLO diet for weight loss, it’s important to note that both pilot studies and those published are financed or supported in some manner by GOLO, and the subject pools were quite tiny.
People on the GOLO diet are given booklets that outline the metabolic programme, which involves eating 1,300 to 1,800 calories per day over three meals (each meal is followed by a Release pill). While everyone’s eating requirements are the same, your specific calorie intake advice is dependent on your gender, age, current weight, and activity level. GOLO also offers dietary advice that encourage you to eat more healthy foods (such as fruits, vegetables, meats, eggs, and grains) while avoiding sugar and processed meals. It reassures you that you can eat out while on the plan. A minimum of 15 minutes of physical activity every day is also recommended.
If you have pre-existing problems, extra considerations should be made before beginning a diet plan.
“Important considerations include kidney function—you don’t want to do too high protein if kidney function is impaired,” explains Melina B. Jampolis, M.D., a Forbes Health Advisory Board member who operates a small private nutrition practice in Los Angeles. “If you are taking insulin or an oral diabetes medication, it may need to be adjusted as you lose weight or make major changes to your diet to avoid your blood sugar dropping too low.”
What Is GOLO Diet Supplement?
The GOLO diet cannot be discussed without including Release, the plan’s approved supplement. The first thing to notice is that, although the supplement was made in an FDA-regulated laboratory, the FDA cannot regulate dietary supplements and hence cannot confirm the safety or efficacy of its claims. The supplement claims to aid healthy weight loss by improving metabolism and stabilizing insulin levels, as well as giving other advantages including increased energy, less appetite, and reduced stress and anxiety.
Release is made up of “seven natural, plant-based ingredients and three minerals,” which include:
- Magnesium
- Zinc
- Chromium
- Rhodiola extract
- Inositol
- Berberine extract
- Gardenia extract
- Banaba extract
- Salacia extract
- Apple extract
The FDA has determined that these ingredients are generally safe.
According to Petersen, the levels of several of the minerals and ingredients in Release are insufficient to reverse mineral deficiency or enhance effect. She notably notes that apple extract, which contains fibre, is the final element on the unique blend ingredient list, suggesting a lower concentration of it in the supplement. “While maintaining optimal levels of these minerals is a good idea,” she continues, “there is nothing particularly special or weight loss-stimulating in the formula.”
Because these ingredients are usually regarded as safe, you should take care when taking the supplement. Especially if you have a pre-existing ailment that requires medication, such as diabetes.
“For supplements in general, people should not assume that just because a supplement is natural that it is safe for everyone and will not interact with other medications or cause side effects,” Dr. Jampolis continues. “They should talk to their chemist or [or physician] to make sure what they’re taking is safe for them.”
Foods to Consume on the GOLO Diet
Petersen explains down the foods emphasized on the GOLO diet, which can be obtained in a free pamphlet when you first purchase Release:
- Beef, chicken, pig, eggs, milk, cheese, and yogurt are all sources of animal protein.
- Fresh or frozen seafood
- Coconut oil, olive oil, chia seeds, hemp seeds, and flax seeds are all good sources of healthy fats.
- Brown rice and quinoa are examples of whole grains.
- Pinto, black, and garbanzo beans are examples of legumes.
- Potatoes, sweet potatoes, and winter squash are among the other veggies.
- Fresh fruit, particularly berries
- Asparagus, broccoli, kale and zucchini are examples of green veggies.
- Almonds, walnuts, and cashews are examples of nuts.
The suggested foods are whole, unprocessed foods, and Petersen adds that the list covers the majority of basic food categories. She does, however, have some concerns about some of GOLO’s suggestions, such as how it emphasized animal protein but does not make advice on the kind and quality of that protein. Petersen also notes that there are no specifics on food quality emphasized in other categories, such as seafood, which can sometimes contain high levels of mercury and be harmful for young children, women who plan to become pregnant, are pregnant, or are breastfeeding, according to the Food and Drug Administration.
Avoiding Foods on the GOLO Diet Plan
The following foods are prohibited on the GOLO diet:
- Sugar that has been added
- Sweeteners made from artificial ingredients
- Sweet baked items and drinks with added sugar
- Sausages, lunch meats, and plant-based meat replacements are examples of processed foods.
- White Bread made with white flour
Overall, this list golo side effects includes foods that have been related to ill health and inflammation. It is important to note that some foods are just discouraged, since the GOLO diet emphasized that it does not prohibit foods. Even when contemplating dining out, GOLO notes that in order to avoid “sabotage your efforts,” you need adhere to its principles.
Indeed, Dr. Jampolis notes that additional sugars may cause insulin resistance, which is, of course, a key principle underlying the golo diet pills. She notes that packaged snacks, morning cereals, sweetened fruit yogurt, and dairy items are some of the leading sources of added sugars.
What Does the GOLO Diet Cost?
The GOLO diet plan is “free,” but you must purchase the Release supplement to have access to the eating plan’s contents.
One bottle of 90 Release capsules costs $49.95, and GOLO recommends taking one capsule with each meal. As a result, one bottle will last around four weeks. If you purchase numerous bottles at once, you may enjoy a discount.
The GOLO Diet’s Health Advantages
The FDA considers the ingredients in the Release supplement to be safe—and following the “Metabolic Plan” may help individuals build and maintain healthy behaviours after they stop taking Release. However, like with any diet, the outcomes and advantages will differ from person to person.
“Certainly, emphasizing whole foods and healthy fats, as well as encouraging exercise, are all well-established healthy lifestyle elements,” Petersen notes.
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The GOLO Diet’s Potential Risks
Aside from minor hazards for people with diabetes, there are no genuine dangers associated with the GOLO diet. Individuals should talk to their physicians before beginning any diet, however. The GOLO diet’s main flaw is a lack of tangible proof of its efficacy—all relevant research are financed by GOLO—so weight loss promises of 1 to 2 pounds per week are unsubstantiated. Weight loss at this pace, however, is safer than diets that promise speedy and huge weight loss.
The term “healthy” in the context of “healthy” refers to a term used to describe a product or service. “This statement is on the GOLO website, but it also claims to ‘heal metabolic dysfunction,’ which could be misleading.”
Furthermore, owing to a lack of research, there is no indication of how long weight loss benefits (if any) will persist. GOLO notes that the majority of people take Release for three to six months, and it is uncertain if any weight loss is retained beyond that time frame.
“In general, reducing overall calories—the programme reduces the average man’s intake by 700 calories and a woman’s intake by 500 calories—eliminating ’empty calories’ associated with sweets and baked goods, and increasing exercise will likely result in weight loss for many who try it,” adds Petersen. “However, whether it will be stable and long-lasting is a different question, and there has been no research on this specific programme to provide that data.”
Regarding diet termination, GOLO’s website notes that since Release is safe for long-term usage, “you can take it as long as you want or phase out as your metabolism improves and you reach your goal weight.” When they reach their target, some people prefer to continue on a lesser dose.”
Is the GOLO Diet Good for You?
As with any diet, you should contact with your physician or a nutritionist to see whether the GOLO diet is a good match for your current health and fitness objectives. While the diet suggestions and ingredients in Release are usually safe, there is no specific proof that the GOLO diet is more successful than other diets for weight loss.
FAQs (Frequently Asked Questions)
Where can you get GOLO Release pills?
The GOLO Release supplement is available for purchase on the GOLO website. The firm now sells one bottle of 90 capsules for $49.95, two bottles for $79.90, and three bottles for $99.90 golo diet plan.
What is the primary active component in GOLO Release pills?
The GOLO Release supplement contains seven plant-based ingredients as well as three minerals. It contains magnesium, zinc, and chromium, as well as a special combination of ingredients that includes rhodiola extract and apple extract.
How many GOLO release tablets should you take per day?
GOLO suggests taking one capsule three times each day, during or after each meal, however dose may vary based on how much weight you want to lose. According to the manufacturer, full dosing instructions are given with the purchase of the supplement.
