Will the GOLO Diet Help You Lose Weight?

Theoretically, the GOLO diet promotes healthy eating and regular exercise, which can aid in weight loss

Losing weight is not an easy process, and with the wide variety of diets that rise in popularity from time to time, it can be difficult to distinguish between a sustainable eating plan and a fad.

One of the recent programs that is catching some buzz is the GOLO diet, which is based on the claim that hormonal problems are at the root of your ability to lose weight. The GOLO diet focuses on managing insulin levels through supplements, diet, and exercise to promote sustainable weight loss.

Theoretically, the GOLO diet promotes healthy eating and regular exercise, which can aid in weight loss. Although there are multiple studies mentioned on the company website as proof claiming an average weight loss of 31 to 53 lbs, these studies were small, non-peer-reviewed, and funded by the makers of the GOLO diet, so they have a high risk for bias.

Moreover, it is unclear whether the GOLO diet program and supplements specifically cause weight loss or if participants in the study lost weight through appropriate diet, exercise, and behavioral modifications. The best way to lose and maintain weight is to eat healthy foods and maintain a caloric deficit that is appropriate for your age and weight.

What is the GOLO diet?

The GOLO diet is a popular short-term approach to weight loss that claims to help you lose weight through insulin management. According to the company’s website, the “GOLO For Life Plan” aims to help you lose 1-2 lbs per week and reduce body fat.

The principles of this diet plan include limiting calories, portion sizes, and processed foods and promoting exercise and the use of a proprietary supplement to aid the weight loss journey.

People buying this plan need to invest in a 30-, 60- or 90-day GOLO metabolic plan (available to purchase) that promises to help restore hormonal balance and metabolism.

The eating plan on the GOLO diet calls for 3 balanced meals every day, each made up of 1-2 portions from the diet's 4 fuel groups. For most people, one Release capsule (a diet/weight loss supplement) is recommended to be taken during or just after each meal. The plan offers a guidebook that teaches you how to create balanced, nutrient-dense meals with the foods based on personal metabolic rate.

How does the GOLO diet work?

According to the GOLO program, insulin levels can interfere with weight loss even if a person is eating healthy foods and exercising regularly, leading to fat storage and slowed metabolism.

The GOLO diet claims to help you lose weight by balancing hormones that affect weight, helping regulate blood sugar levels, supporting proper glucose metabolism, and reducing fatigue while allowing your body to become naturally efficient at releasing stored fat.

According to the website, the GOLO diet along with its natural ingredients in the supplements works to

Address the underlying cause of weight gain
Balance and regulate hormonal levels
Help repair metabolism
Boost energy levels
Increase fat loss

Proponents claim that the GOLO diet allows people to eat 20%-30% more food than conventional weight loss diets and still promotes effective weight loss by increasing metabolism and focusing on healthier choices rather than counting calories or restricting intake.

What foods are allowed in the GOLO diet?

The GOLO diet consists of four "fuel groups" that include:

Healthy fats:
- Chia seeds
- Hemp seeds and oil
- Flaxseed and flax oil
- Olive oil
- Coconut oil
- Walnuts
- Almonds
Protein:
- Chicken breast
- Sirloin steak
- Lean cuts of pork
- Whitefish
Carbohydrates (whole grains):
- Oatmeal
- Brown rice
- Quinoa
- Sweet potatoes
- Potatoes
- Squash
Fruits and vegetables:
- Raspberries
- Blueberries
- Blackberries
- Leafy greens
- Broccoli
- Zucchini
- Asparagus

What foods are not allowed in the GOLO diet?

Similar to many weight-loss plans, the GOLO diet restricts processed and refined foods, along with added sweeteners (including sugar substitutes). Restricted foods include:

Processed and refined foods:
- Processed meats such as sausage and beef
- Refined foods such as white bread
- Plant-based meat substitutes
- Chips and crackers
Added sugars and sweeteners:
- Soda
- Sweetened coffee beverages
- Sports drinks
- Cake, pies, cookies, and candy

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What does the GOLO release supplement contain?

According to the nutrition facts label on the product, the GOLO supplement contains three primary ingredients:

Magnesium
Zinc
Chromium

The product also includes a proprietary blend of several herbal compounds:

Rhodiola
Inositol
Berberine HCl
Gardenia extract
Banaba leaf extract
Salacia bark extract
Apple fruit extract

What are pros and cons of the GOLO diet?

Pros

Improves insulin resistance
Improves blood sugar levels
Provides essential vitamins, minerals, and antioxidants
Encourages the intake of healthy fats
Emphasizes whole foods over processed foods
Can be modified to meet special dietary needs and preferences
Calls for regular exercise, preferably exercise using high-intensity workouts
Easy to create balanced meals by combining the four fuel groups

Cons

Some of the ingredients may cause stomach upset or nausea
Supplements are not intensely regulated by the FDA
Health claims are not clearly backed by scientific studies
Expensive and may not be affordable for some people

What is a sample 7-day GOLO diet plan?

The GOLO diet recommends eating three meals per day along with the Release supplement, which has to be taken either before or after each meal, ideally with a glass of water.

Here is a sample 1-week meal plan in the GOLO diet:

Day 1

Breakfast: 2 eggs and 1 piece of multigrain toast with grass-fed butter
Lunch: Single serving of spring vegetable quinoa salad and 3 ounces of grilled or sauteed chicken breast
Dinner: 4-ounce serving of grilled salmon kebabs with dill yogurt sauce and ½ cup of lentils

Day 2

Breakfast: Avocado and egg toast, ½ cup of plain yogurt topped with a fresh fruit and low-sugar granola
Lunch: ¾ cup roasted beet and feta salad, a single serving of hummus with veggies, and whole-grain crackers
Dinner: Single serving of roasted chicken with turmeric and fennel and single serving of Mediterranean salad with cauliflower tabbouleh

Day 3

Breakfast: California summer vegetable omelet, ½ cup serving of cottage cheese, and mango smoothie
Lunch: Avocado chicken salad served with mesclun greens or wheat toast and apple with almond butter
Dinner: Single serving of scallops with green beans and corn sauteed in olive oil and ½ cup of brown rice

Day 4

Breakfast: Baked eggs with red cabbage and ½ cup of berries
Lunch: Tuna salad with roasted fennel and orange salsa and ½ cup of brown rice
Dinner: Habanero cheese grits with blackened fish and side garden salad with olive oil dressing

Day 5

Breakfast: Maple pumpkin pie buckwheat groats, ½ cup of Greek yogurt and ½ cup of berries
Lunch: Kale and lentil stuffed sweet potato and a single serving of hummus with veggies
Dinner: Butternut squash grain bowl and 4 ounces of grilled chicken breast

Day 6

Breakfast: Savory spinach and feta oatmeal bowl
Lunch: Beef, brown rice, and mushroom soup and whole-grain roll with butter
Dinner: Stir fry with ginger, chicken, asparagus, and brown rice

Day 7

Breakfast: Antioxidant berry smoothie and 2 hard-boiled eggs
Lunch: Whole-grain pita tuna pockets and side garden salad with olive oil dressing
Dinner: Chicken Caesar salad with homemade dressing, whole-grain roll, and apple