The GOLO diet is a weight-loss plan introduced in 2009, designed by healthcare providers and pharmacists to focus on two key elements: personalized meal plans and a supplement to support weight loss.
Unlike many diets that focus on calorie restriction, the GOLO diet aims to balance hormones as a way to promote healthy eating and weight management.
The GOLO Diet: How It Works
The GOLO diet emphasizes the importance of hormone balance in managing weight. The creators of GOLO believe that imbalances in hormones can lead to various issues such as emotional eating, fatigue, overeating, poor sleep, and stress. By focusing on stabilizing hormone levels, the diet aims to reduce these triggers, which can ultimately help with weight loss.
According to the GOLO, balanced hormones can assist control of metabolism, which can aid in weight management and perhaps reduce health concerns caused by metabolic dysfunction. This differs from traditional diets, which often focus on fat and calorie reduction. Instead, GOLO believes in addressing the root cause—hormonal imbalances—as a more effective solution.
Guidelines of the GOLO Diet
When you start the GOLO diet, you receive a personalized meal plan tailored to your individual needs. This meal plan is designed to provide balanced meals with appropriate portions, helping you feel full and satisfied without overindulging. The diet doesn’t strictly limit calorie intake, but it encourages portion control and eating nutrient-dense foods.
An integral part of the GOLO plan is the supplement called “Release,” a capsule that the creators believe is essential for successful weight loss. The Release supplement contains a blend of plant extracts and minerals designed to regulate hormones, control cravings, manage hunger, and optimize blood sugar levels. According to GOLO, taking the Release capsule with meals throughout the program helps achieve lasting weight loss results.
The supplement is said to help balance hormones and extend feelings of fullness, making it easier to control portions and avoid overeating. GOLO recommends adjusting the dosage based on your weight-loss progress, such as reducing the dose if you’re losing more than four pounds per week or if you only have a small amount of weight left to lose.
Food Items Allowed on the GOLO Diet
The GOLO diet does not provide strict, universal meal plans because the diet is highly personalized. Your meal plan is tailored to your unique energy requirements and level of activity. However, there are general guidelines regarding the types of foods you should eat, with an emphasis on whole, unprocessed foods.
The GOLO diet encourages consuming a balance of carbohydrates, healthy fats, proteins, and vegetables. Some examples include:
- Carbohydrates: Whole grains, brown rice, fruits such as apples and berries, and lentils.
- Healthy fats: Avocados, nuts, seeds, and olive oil.
- Proteins: Tofu, chicken, fish, eggs, low-fat dairy products, and beans.
- Vegetables: Leafy greens, broccoli, cauliflower, and zucchini.
The diet doesn’t explicitly forbid any specific foods, but it recommends limiting processed foods, artificial sweeteners, high-sugar snacks and beverages, and red meat. For example, foods such as cakes, candy, soda, chips, and baked goods should be minimized. Instead, focus on natural, whole foods that are rich in nutrients.
Meal Ideas
The GOLO offers examples of balanced meals, typically including a variety of lean proteins, healthy fats, vegetables, and unprocessed carbohydrates. For example, a regular meal might include:
- Breakfast: Two poached eggs with whole-grain toast and mashed avocado.
- Lunch: A salad made with grilled chicken, leafy greens, cucumber, olives, and a light dressing like tzatziki sauce.
- Snack: A plate of hummus and fresh vegetables.
- Dinner: Grilled salmon served with a side of roasted asparagus.
The diet also allows for flexibility based on your activity level. For example, if you engage in moderate exercise, you may be allowed extra servings of carbohydrates or protein to meet your energy needs.
Benefits of the GOLO Diet
According to company studies, participants following the GOLO diet experienced significant weight loss, averaging 37.4 pounds (16.1% of body weight) and a reduction of 6.4 inches around the waist. These studies also suggested that participants who took the “Release” supplement lost more weight and inches than those who took a placebo.
Losing weight, especially if you’re overweight or obese, can have numerous health benefits, including reduced inflammation, improved insulin function, and a lower risk of developing conditions like heart disease and type 2 diabetes.
However, it is worth noting that the GOLO studies used a limited sample size and were supported by the corporation, which could add bias.
Is the GOLO Diet Safe?
For most people, the GOLO diet may be safe to try, especially since it emphasizes whole foods and portion control. However, it’s always a good idea to consult with a healthcare provider or registered dietitian before starting any new diet, particularly if you’re considering taking the Release supplement.
The Release capsule is a proprietary blend of ingredients, and the exact amounts of each ingredient are not disclosed, making it difficult to evaluate its safety, especially if you have allergies or take other medications. GOLO claims that the supplement has no recorded negative effects, however it is good to be cautious.
There are specific recommendations for certain groups of people, such as those with type 1 diabetes, who should consult their doctor before using the supplement. Additionally, GOLO advises that pregnant or breastfeeding individuals should avoid taking the Release capsule.
Drawbacks of the GOLO Diet
Factors such as how closely you follow the plan and whether you use the Release supplement can affect your results. Additionally, the studies supporting GOLO’s claims were conducted by the company itself, so independent, peer-reviewed research is needed to verify the effectiveness of the diet and supplement.
Another potential drawback is the cost. The Release supplement, which is considered essential to the GOLO plan, costs $59.95 per bottle. This could add up over time, especially if you need multiple bottles to reach your weight-loss goal.
If you’re thinking about trying the GOLO diet, see a doctor to find out if the plan and its supplements are right for you.
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