Did you hear from your friends regarding the GOLO diet and come in search of that?
You might have read a lot of articles about the GOLO diet before coming here and you must have searched on YouTube too.
But what makes us different from those articles and videos is that we will provide you with a simplified version yet in-depth information that is highly essential for you to get a proper understanding of the GOLO diet.
Without any further delay let’s explore from A to Z of the GOLO diet. Firstly,
What is a GOLO diet?
The GOLO Diet has its name by the founders as Go Lose Weight, Go Look Great, Go Love Life. The GOLO diet is a recent approach towards weight loss and a few other health benefits by a team of doctors, nutritionists, and pharmacists in 2009. The key principle of the GOLO diet is to regain control of an individual’s metabolic health by boosting metabolism. Also, the main focus of the GOLO diet is on insulin resistance which is one of the marked factors in people with prediabetes and type 2 diabetes. So the GOLO diet focuses on balancing those hormones associated with stress and hunger.
As discussed above the main focus of the GOLO diet is insulin resistance, because the insulin hormone is responsible for blood sugar control, while insulin resistance means when the cells of your body do not respond well to it which results in weight gain as well. “So the GOLO diet aims to balance these insulin levels by promoting weight loss with a specific eating plan, a dietary supplement called Release, and regular physical activity.”
Key principles of the GOLO diet:
Eating plan:
So in any type of diet plan, you need to include a balanced diet containing all food groups, so likewise, the GOLO diet also focuses on the blanched diet approach to lose weight by including a variety of foods such as lean proteins, whole grains, fruits, vegetables, and healthy fats. As the key principle of following a GOLO diet is a healthy eating plan make sure you avoid processed and refined foods that are meant to be unhealthy along with this portion control is also essential to avoid overeating as it can lead to weight gain.
Release supplement:
You might have seen this in a few places while researching the GOLO diet, so along with a healthy eating plan GOLO diet also uses a supplement called Release supplement that is curated with 7 plant extracts and 3 essential minerals. This release supplement is reported to help balance blood sugar levels, boost metabolism, and reduce hunger. People on the GOLO Diet usually take one Release capsule with each meal to get benefits such as belly fat reduction and visceral fat reduction.
What are the foods to include and avoid in the GOLO diet:
Include |
Avoid |
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Lean proteins such as Chicken, turkey, lean beef, fish, and tofu. |
Processed meats, packaged snacks, and fast food should be avoided. |
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Whole grains like Quinoa, brown rice, whole wheat bread, and oatmeal. |
Also, avoid refined carbohydrates and sugars such as sweetened beverages white rice, and white bread. |
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Fresh fruits and vegetables such as Berries, apples, oranges, pears and green leafy vegetables, broccoli, carrots, bell peppers. |
Artificial sweeteners and preservatives should also be avoided. |
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Healthy fats in the form of avocado, nuts, seeds, olive oil. |
Fried foods such as chips and fried snacks should also be avoided. |
Scientific approach
There is no properly reviewed research on the GOLO diet in any of the medical journals. The GOLO diet claims in insulin management but according to the scientific perspective, it has mixed opinions on targeting insulin for weight loss. But generally, weight loss can improve insulin sensitivity regardless of the dietary approach.
A balanced diet that is rich in whole foods, along with regular exercise, is best helpful as an effective weight management program and overall health. Whether the specific focus on insulin provided by the GOLO Diet offers additional benefits remains a topic for further research.
The diet claims that it can remove the stored fat from the body but you don't necessarily need a supplement to improve insulin sensitivity. According to the Centers for Disease Control and Prevention (CDC), you can reverse insulin resistance by increasing physical activity, losing weight, avoiding high blood sugars, managing stress, and getting enough sleep.
Benefits and drawbacks of the GOLO diet:
Benefits |
Drawbacks |
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The GOLO diet promotes weight loss by focusing on healthy eating patterns. |
There is limited research on the GOLO diet and the most available research is by the organization itself. |
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As discussed above it is best helpful for managing insulin resistance that is best helpful for people with type-2 diabetes. |
Most studies on the GOLO Diet have short-term results, that kept the long-term results unclear. |
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The Release supplement that is used in the GOLO diet aims to reduce hunger and cravings, helping to prevent overeating. |
The cost of the Release supplement is quite expensive and can not be affordable by everyone. |
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It focuses on whole foods without strict calorie counting, making it easier to follow. |
The diet’s guidelines may be too restrictive for some people, especially those used to processed foods. |
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End note:
This is everything you need to know about the GOLO diet. We have provided you with all the information that you need to know before starting a GOLO diet, do stay attentive and consult with your dietitian that the diet may or may not be suitable for everyone with their unique health requirements.