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GOLO Diet for Weight Loss – Is It Absolutely Correct Choice for You?

Golo Diet

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There are a lot of diets on the market. The GOLO diet is one of the newest and is becoming popular. In 2016, the GOLO diet was one of the most searched-for ways to lose weight on Google. Since then, the number of people who like it has grown even more. The GOLO diet supplement was made by a team of doctors, pharmacists, scientists, and formulators who worked on it for more than nine years.

Scientists who made the GOLO diet plans for 30, 60, and 90 days. They say that these plans can help people lose between 10 and 60 pounds over time. They can help you lose weight, keep your blood sugar under control, and keep you from getting heart disease.

But what is the GOLO diet? Does it really work the way it says it does? Here’s an overview of the GOLO diet, including the meal plan, cost, and time commitment it needs. But before you buy a GOLO diet plan, read about how the GOLO diet helps people lose weight. Read on to find out more!

golo diet

Golo Diet Health Product

What is the GOLO Diet? 

The people who sell the GOLO diet say that if you eat right and take a supplement called Release, your insulin sensitivity and metabolic health can be fixed. It’s not clear what GOLO means by “proper nutrition”.”Foods that give you the nutrients you need and keep your metabolism going” are the focus of the website.

To get the full GOLO diet guide, you have to buy a bottle of the company’s controversial Release supplement for $50 to $100. The release was made by GOLO’s own researchers and pharmacists and is not FDA-approved for weight loss, like most dietary supplements.

The meals shown on the site can give you an idea of what kinds of food the GOLO diet recommends. They are made up of proteins, vegetables, and carbs that haven’t been changed in any way. Based on the 1300 to 1500-calorie diet they show on their website, the company also puts a lot of emphasis on calorie restriction.

How Does the GOLO Diet Work?

At the heart of the GOLO diet is insulin resistance, a condition the website claims can be exacerbated by starting and stopping different diets without success. “When insulin is high, the body burns sugar instead of fat,” says Dr. Lindsay Malone, a registered dietitian and adjunct professor of nutrition and wellness at Case Western Reserve University. If fat loss is the goal, high insulin can get in the way of that. Insulin fluctuations can also contribute to hunger, which is problematic if you’re trying to eat healthily and lose weight.”

According to the GOLO website, “Insulin is one of the most important hormones in your body because it directly affects metabolism, weight gain, aging, and overall health.” Insulin can cause heart disease, diabetes, and even Alzheimer’s, in addition to making your body store extra fat. That’s why the GOLO diet aims to get your metabolic health on track through healthy eating and supplementation.

Daily use of the diet’s proprietary supplement is strongly encouraged. It’s formulated primarily with magnesium, zinc, and chromium, with herbs like Rhodiola, banaba, and gardenia also included. Many of these herbs have been shown to help people lose weight, but before taking any supplements, you should talk to your doctor.

Can it Help you Lose Weight?

The GOLO Diet suggests eating whole, healthy foods and working out more, which could help you lose weight. Several studies on the effectiveness of the GOLO Diet, which were paid for and done by the company that makes it, can be found on the company’s website.

One 26-week study of 35 people who were overweight or obese showed that when they exercised, took the GOLO Release supplement, and made changes to their diet and behavior, they lost an average of 31 pounds (14 kg). In another study of 21 people, those who combined diet and exercise with GOLO Release lost a total of 53 pounds (24 kg) over 25 weeks. This is about 32.5 pounds (15 kg) more than the control group, which didn’t take GOLO Release.

But remember that these were small studies that were not published in journals that were reviewed by experts. Since they were paid for and done by the people who made the GOLO Diet, they are likely to be biased. Also, it’s not clear if the GOLO program and supplements cause weight loss on their own or if it’s just the combination of diet, exercise, and changing how you act that causes weight loss.

So, the GOLO Diet may help people who want to lose weight by encouraging them to eat healthily and make other changes to their lives, but more research is needed to see if it works better than other plans.

What’s in the GOLO Supplement?

Part of the GOLO program is the meal plan. The other part is to take a supplement called GOLO’s Release every day. The GOLO website says that Release “works fast to stop further weight gain and starts to fix the imbalances that stop weight loss.” It has a proprietary mix of plant-based ingredients and minerals that the company says “work together to regulate glucose and fat metabolism and keep insulin steady for longer.” It is also said to “slow the digestion of fat and carbohydrates, causing the release of satiety hormones,” and “help reduce stress and anxiety, which are common causes of cravings and emotional eating.”+

Here’s what’s in Release, According to the Brand:

  • Magnesium
  • Zinc
  • Chromium
  • Rhodiola root extract
  • Inositol
  • Berberine HCl
  • Gardenia
  • Banaba leaf extract
  • Salacia bark extract
  • Apple extract
  • Vegetable cellulose
  • Dextrin
  • Glycine
  • Silica
  • Citric acid

The FDA thinks that these ingredients are safe most of the time. Petersen says that the amounts of many of the minerals and ingredients in Release aren’t high enough to fix mineral deficiency or make a big difference. She points out that apple extract, which has fiber, is the last ingredient on the list for the proprietary blend. This means that there is less of it in the supplement. “Maintaining optimal levels of these minerals is a good idea, but the formula doesn’t do anything special or help you lose weight,” she says.

Even though most people agree that these ingredients are safe, that doesn’t mean you shouldn’t be careful when taking the supplement. Even more so if you already have a condition like diabetes patients that you treat with medicine.

Foods to Eat on the GOLO Diet

Petersen breaks down the foods that are important on the GOLO diet, which you can find in a free booklet you get when you first buy Release:

  • 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 recommended foods are whole, natural foods that haven’t been changed in any way, and Petersen says that the list covers most of the main food groups. She doesn’t agree with all of GOLO’s suggestions, though. For example, it says to eat a lot of animal protein. But it doesn’t say anything about the type or quality of that protein. Petersen also says that there aren’t any specifics about food quality that are emphasized in other categories. For example, the Food and Drug Administration says that seafood can sometimes have high levels of mercury, which is bad for young children and women who are pregnant, trying to get pregnant, or who are breastfeeding.

Golo Diet Health Product

What Foods do you Avoid on the GOLO Diet?

The GOLO diet discourages:

  • white bread and pasta
  • refined sugar
  • artificial sweeteners
  • baked goods
  • sugary beverages
  • processed food, such as lunch meats and plant-based substitutes

The foods on this list cause inflammation and are not good for your health. The GOLO diet does not limit any foods in a direct way. It just tells you that you should follow its rules.

Insulin resistance, which is the main idea behind the GOLO diet, can also be caused by eating too much-refined sugar.

Is GOLO Dieting Plan Risky?

Except for people with diabetes, the GOLO Diet Plan doesn’t pose any major risks. But it’s smart to talk to your doctor before starting any diet plan. Your doctor will be able to tell you if the diet plan will change the way your medications work. They will also check to see if you have any health problems that could affect how well the diet works.

There may be a lot of good things said about the GOLO Diet on their website and other review sites, but that doesn’t mean it will work for you 100% of the time. The plan and its supplement still don’t have FDA approval. So, you can’t be sure that the program will help you lose that extra pound. The claims of the GOLO Diet are safer and easier to reach than those of other “miracle” weight loss plans.

Also, there is no way to know how long the weight loss you get from the GOLO Diet plan will last. The website says that people should take Release for three to six months before they start to notice any real changes. It’s also not clear how long the effects of not having weight will last after this time.

The website for the GOLO Diet doesn’t give a specific time frame for how long you should use the plan. You can take the Release supplement for as long as you want because it is safe to do so. You can also stop when your body’s metabolism starts to speed up or when you reach your weight loss goal. Some people keep using the drug at a lower dose after they’ve reached their weight loss goals.

Is the GOLO Diet a Healthy Choice For You?

The main ideas behind the “GOLO for life” plan seem like a good way to eat healthily. The plan doesn’t get rid of any major food groups or ask people to make big changes. The focus is on whole foods, fresh fruits, lots of vegetables, and healthy fats.

The supplement is a key part of the program, but it’s a choice that should be carefully thought through. Since there aren’t many rules about the dietary taking supplement industry, it’s important to do your research before taking one. There don’t seem to be any safety concerns about Release’s ingredients, but not much is known about them, especially about the secret effective formula.

The cost of the supplement each month should also be thought about. At the moment, $59.95 buys about one month’s worth of Release. There is no auto-ship or auto-billing, which is a plus because you won’t be charged for supplements you didn’t order. If the average customer takes Release for six months, that’s an investment of more than $350, but you can save money by buying more than one bottle at a time.

Before you start a new supplement and diet plan, you should always talk to your doctor about whether this is a healthy choice for you.

What Happens if I Lose Muscle, are there any Long-Term Effects?

Losing muscle instead of fat can be bad for your health as a whole. Muscle cells have hundreds or even thousands of mitochondria. This is where our cells get the energy they need to work. So, it’s very important to keep our muscle mass and work on getting our metabolism and weight back to where they should be. The goal of the GOLO For Life Plan is to lose 1-2 pounds per week and lower your BMI and body fat percentage.

Lean muscle mass is important for a healthy metabolism, and when you diet and lose muscle, your metabolism slows down. When you stop dieting, it’s easier to gain weight.

How Much Does GOLO Cost?

Starting at $99, you can get a three-month supply of the supplement and access to the guidebook and online resources. But if you just want to try it out for a month to see if it’s right for you, you’ll have to pay a huge $50.

The plan also has a lot of rules, regulations, and point systems, which may be hard and boring for some people who are trying to lose weight. Because the diet has so many rules, some people may find it too strict and hard to understand, making it hard to stick to in the long run.

Also, the GOLO Diet supplement has a mix of herbal extracts that may help you control your blood sugar and lose weight. It also has a lot of minerals and micronutrients that you can easily get from a healthy diet.

1-Day Sample Menu on the Golo Diet

A private video on Golo’s YouTube channel says that you should set up your meals in the way that Golo suggests.

  • Breakfast: 1 fat, 2 proteins, 2 carbohydrates, 1 vegetable
  • Lunch: 1 fat, 2 proteins, 1 carbohydrate, 2 vegetables
  • Dinner: 1 fat, 1 protein, 1 carbohydrate, 2 vegetables

One big idea is to spend one to two hours a week planning and making meals. Then, you can put the food in the right amounts in containers that you can grab and go during the week. If you do it this way, you’ll likely eat the same meals and foods over the course of the week.

  • Breakfast: 2 hard-boiled eggs, overnight oats made with zucchini, chia seeds, and coconut flakes
  • Lunch: Chicken, salad greens, sweet potatoes, and coconut oil
  • Snack: Celery sticks
  • Dinner: Chicken, broccoli cooked in coconut oil, sweet potatoes

4 Things to Consider Before Trying the GOLO Diet

Anyone can lose weight on a low-calorie diet, but the real question is whether or not that is healthy or sustainable for you. And it is not clear that the supplement will help you lose weight. If you want to try the GOLO diet, you should first think about these things:

  • If you are pregnant or nursing, the number of calories may be too low, and you should avoid supplements unless your doctor tells you to.
  • Before you start the GOLO diet and Release supplement, you should talk to your doctor if you have insulin resistance, prediabetes, or Type 2 diabetes. If you do decide to use GOLO, you may need to change how you take your medicines.
  • People who are always on a diet or who have eating problems should think twice about the GOLO diet. Repeatedly losing weight and then gaining it back is not healthy, and the GOLO diet may make this more likely.
  • To help your insulin work better, you only need to lose 5% of your weight. For long-term success, choose a plan that is based on whole foods, limits less healthy processed foods (but doesn’t restrict them too much), and teaches you other tools, like how to respond to your body’s hunger signals.

Golo Diet Health Product

Pros of the GOLO Diet

The goal of the GOLO Diet is to make sure that you eat healthy foods. The healthy eating plan makes sure that you put whole grains, fruits, nuts, vegetables, and lean proteins ahead of processed grains. This is what many health and fitness experts, like Samantha Cassetty, RD, New York, have come to believe. Since the diet plan focuses on whole foods, you won’t hear much or anything at all about processed foods, and soon you’ll no longer want them. It will also help your health in a big way.

Cassetty points to a 2019 study on cell metabolism that suggests that following a diet plan like the one suggested by GOLO may help people lose a lot of weight over time. The study looked at 20 grown-ups. For two weeks, each participant ate either a diet with few or many processed foods.

Then, for another two weeks, the people changed what they ate. When the participants ate processed meals, they gained up to 500 more calories from carbs and fats than when they ate fresh foods. The people who ate processed foods gained about two pounds, while the people who ate fresh foods lost the same amount. Cassetty thinks that people who eat processed foods don’t get full as quickly and tend to eat faster than usual. Because of this, he thinks they eat more food than they should.

Cons of the GOLO Diet

The GOLO diet has some tried-and-true, safe ways to lose weight. But there isn’t much evidence that the supplement is necessary or works.

Not clearly backed by science: When weight loss studies are published in peer-reviewed journals. The researchers usually have to follow a set of rules to show that the evidence they used to come to their conclusions was fair and well-designed. The research that is used to prove that GOLO works do not follow these strict rules.

Unfounded health claims: The Food and Drug Administration (FDA) requires that the GOLO website say, “GOLO is not meant to diagnose, treat, cure, or prevent any disease, and it has not been evaluated by the FDA.”Some people may be confused by this because the page also talks about “healing metabolic dysfunction” and how the system can help you control insulin, fix your metabolism, or keep your hormones in balance.

Supplement required: Many of the ingredients in the GOLO proprietary supplement have been studied, and some of them show promise for people trying to lose weight. But there needs to be more proof before any of the ingredients can be used as a standard treatment for obesity or metabolic disorders.

GOLO Reviews

GOLO Diet Reviews
Graphics Credit:

Golo Diet Health Product

One thing seems pretty clear: most of the reviews of the GOLO Diet are good. GOLO says that they have more than 2 million customers and an average rating of 4.6 out of 5 stars.

Nearly 22,000 reviews of the GOLO Diet have been written, and about 18,000 of them give it five stars. This shows that the GOLO Diet really works. So, even though there isn’t a lot of independent scientific research on the diet, there are a lot of happy customers and testimonials.


The GOLO diet is a way to eat three meals that focuses on low-glycemic foods and is supported by supplements. It takes a simpler approach to the meal guidelines from the United States Department of Agriculture (USDA), which say to eat dairy, fruits, grains, protein powder, and vegetables. The diet aims for you to eat between 1300 and 1800 calories a day, which can help you lose weight or body fat.

These can come from natural foods that have a mix of carbs, healthy fats, fruits, vegetables, or protein. The GOLO diet limits the amount of sugar, sweeteners, processed, and refined foods you can eat, such as chips, cookies, meat, and white bread.

Frequently Asked Questions (FAQs) about Golo Diet

What does the Golo Diet mean?

When someone is on the Golo Diet, they will be fasting for 16 hours a day. During that time, they can eat as much as they want. But for the next sixteen hours, they must fast again.

What does the GOLO meal plan look like, exactly?

It’s important to know that unless you buy GOLO’s booklets, The GOLO for Life Plan and Overcoming Diet Obstacles, which cost between $49.95 and $99.90. It’s not clear how you would eat in a typical day or how many calories you should eat.

What is the monthly cost of the GOLO diet?

GOLO sells its supplements on its website. When you place your first order, you get the GOLO for Life plan. And you can access myGOLO’s online tools and resources, as well as all the details of the plan described above. One bottle costs $59.95 and lasts one to two months. Three bottles cost $119.85 and last 90 to 150 days. GOLO has a money-back guarantee of 60 days and free shipping.

Where can I buy Golo?

If you want to try the Golo diet, which includes taking a supplement called Release, you can sign up on their website,

Does the Golo diet work for weight loss?

Golo says that their Golo for Life plan tells you how to eat the right foods to improve your metabolism and lose weight. It also includes a supplement to speed up weight loss. The truth is that most people will lose weight if they eat 1,300 to 1,500 calories per day.

What is the main ingredient in the GOLO Release pills?

There are seven plant-based ingredients and three minerals in the GOLO Release supplement. In particular, it has magnesium, zinc, and chromium, as well as a mix of ingredients called a “proprietary blend” that includes Rhodiola extract and apple extract.

Does GOLO have caffeine?

There is no caffeine in the GOLO supplement. It doesn’t have soy, gluten, dairy, eggs, fish, shellfish, tree nuts, peanuts, or wheat in it either.

What are the macro ratios for the Golo Diet?

The Golo diet is made up of three macro ratios: 30% protein, 50% low-calorie vegetables, and 20% healthy fat. You can keep track of how many calories you get from each food group with a macronutrient tracker.

Can I buy GOLO over the counter?

Also, all of the ingredients in GOLO diet supplements can be bought over the counter for a very low price. And most of the benefits of the diet can be easily achieved by eating healthy foods.

What can you not eat on GOLO?

As with many other weight-loss plans, the GOLO diet limits processed and refined foods, as well as those that have added sugars (including sugar substitutes). People who follow the diet are told to eat as many “whole foods” as they can.

Who should not use GOLO?

If you are pregnant or nursing, the number of calories may be too low, and you should avoid supplements unless your doctor tells you to. Before you start the GOLO diet and Release supplement, you should talk to your doctor if you have insulin resistance, prediabetes, or Type 2 diabetes.

How long does GOLO take to work?

Most people start to see results within the first two to four weeks of following the GOLO Metabolic plan as it is written. Some people will lose inches before they lose pounds. Remember that both tools are important and that everyone loses weight in their own way.

Can I drink coffee on the GOLO diet?

And if you do have coffee before noon, only have a small amount. 5. Stay away from hydrogenated oils because they cause a lot of inflammation (and GOLO does not recommend them anyway). Use olive oil, coconut oil, organic butter, or ghee instead of other oils.

What is the secret to GOLO?

The Science Behind GOLO: The key to long-term weight loss and good health is to control glucose, keep insulin levels at a healthy level, and stop traditional starvation diets. Now you can easily reach your goals and eat what you want without feeling guilty or worrying that you’ll gain weight.


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