The Complete Guide to the GOLO Diet
Among numerous diet plans, the GOLO diet is unique. It mainly consists of two parts: one is providing personalized meals, and the other is using supplements to aid in weight loss. In 2009, a group of healthcare providers and pharmacists jointly developed the GOLO diet. Unlike some weight loss plans that are based on factors such as calorie and food restrictions, the GOLO diet emphasizes balancing hormones through diet.
Although the GOLO diet and its supplements are relatively safe for most people, it is essential to consult a healthcare provider before starting this plan. Next, a detailed introduction to this diet plan will be provided, covering its principles, benefits, safety, and other aspects.
I. How the GOLO Diet Works
The GOLO diet plan focuses on balancing hormones rather than restricting fat intake. According to the concept of GOLO, hormonal imbalances can induce stress and anxiety, which in turn lead to a series of adverse consequences, such as overeating, emotional eating, fatigue, frequent hunger, repeated overeating, and poor sleep quality. The GOLO website suggests that people reduce these triggers by balancing hormones. After all, hormonal balance plays a positive role in weight control. Moreover, the website also claims that this diet may potentially reduce health problems caused by metabolic issues.
II. Guide Contents
(A) Personalized Meal Plan
You will receive a customized meal plan to follow in order to practice the GOLO diet. These meal arrangements are designed to make you feel satisfied after eating by reasonably controlling the portion sizes.
(B) Supplement - Release Capsules
The founders of GOLO believe that relying solely on diet and exercise is difficult to achieve lasting weight loss results. Therefore, they developed a patented capsule called Release, which has become an essential part of the entire plan. The Release capsule contains plant extracts and other minerals, which can help control weight from both physiological and psychological aspects.
GOLO claims that the Release capsule has many functions, such as balancing hormones, controlling appetite, prolonging the feeling of hunger, and optimizing blood sugar and insulin regulation. During the implementation of the entire plan, GOLO instructs users to take the Release capsule with meals. If you only need to lose 10 to 20 pounds or lose more than 4 pounds per week, the plan suggests reducing the dosage appropriately. And after reaching the target weight, it is recommended to gradually stop taking this supplement.
III. What to Eat and What to Avoid
(A) Recommended Foods
Since the GOLO diet plan is personalized, there is no very precise limitation on the specific foods that can be eaten and the nutritional components in the detailed meal suggestions. Its website points out that what to eat and how much to eat depend on an individual's energy needs.
The GOLO diet encourages eating one to two servings of the following types of foods per meal:
Carbohydrates: Brown rice, various fruits (such as apples, bananas, berries, etc.), lentils, and whole wheat bread are all good choices.
Healthy Fats: Avocados, nuts, and olive oil can be consumed as needed.
Proteins: Tofu, beans, lentils, chicken, eggs, fish, low-fat or skim dairy products are all within the recommended range.
Vegetables: Broccoli, cauliflower, leafy greens, zucchini, and other vegetables are worth eating.
(B) Foods Not Recommended or to Be Restricted
The GOLO plan does not directly specify the foods that people must avoid on its official website. It only reiterates that the focus of the plan is on portion control rather than calorie counting. However, the following types of foods are usually recommended to be avoided or restricted:
Artificial Sweeteners: Such as aspartame, stevia, and sucralose.
High-Sugar Foods and Drinks: High-sugar foods and drinks such as cakes, candies, sodas, and sports drinks are best eaten less.
Processed Foods: Processed foods such as potato chips, cookies, and baked goods should be controlled as much as possible.
Red Meat: Red meats such as beef, lamb, and pork are also in the category of restricted consumption.
IV. Meal Suggestions
From the photos shown on the GOLO website, the meal plan often includes agricultural products, lean proteins, healthy fats, and unprocessed carbohydrates, and these foods are presented in smaller portions. At the same time, this diet plan also encourages people to exercise. The GOLO diet encourages each meal to contain two servings of protein, one serving of carbohydrate, and one serving of fat.
In addition, you can appropriately increase the bonus portion according to your own amount of exercise. For example, if the activity level is moderate, women can get one bonus portion, and men can get two bonus portions.
The following are some specific meal examples:
Breakfast: You can choose two boiled eggs, whole wheat toast, and a quarter cup of mashed avocado.
Lunch: A salad made with grilled chicken, lettuce, tomatoes, red onions, cucumbers, Kalamata olives, and yogurt cucumber sauce is a good choice.
Snack: Half a cup of hummus with a serving of vegetables.
Dinner: A 6-ounce cooked salmon and a serving of asparagus.
V. Benefits
Research conducted by the GOLO company shows that the participants in the research did achieve weight loss goals. People participating in the GOLO plan lost an average of 37.4 pounds in total (about 16.1% of their body weight), and their waist circumference decreased by 6.4 inches.
Furthermore, in 2018, GOLO conducted a randomized, double-blind, placebo-controlled study on overweight subjects. The research results show that people who took the Release capsules lost more weight and waist circumference than those who took the placebo.
For overweight or obese people, weight loss can bring many benefits, such as reducing inflammation in the body, enhancing the function of insulin-releasing cells (helping to control blood sugar), and reducing the risk of diseases such as heart disease and type 2 diabetes.
It should be noted that the sample size of these studies is very small, covering only 68 participants, and these studies were all funded and carried out by GOLO.
VI. Is the GOLO Diet Safe?
The GOLO diet may be worth trying. Its website claims that anyone can follow the GOLO meal plan. However, before implementation, it is necessary to consult a healthcare provider or a registered dietitian. The website indicates that the Release capsules are usually safe, and there are currently no reports of side effects.
However, before using it, you still need to consult a healthcare provider or a pharmacist. After all, the effects of supplements vary from person to person and are affected by many variables, such as dosage and frequency of use. Moreover, GOLO Release is a proprietary blend, which means that the content of its ingredients is not disclosed to the public. So it is difficult to determine whether it is safe for people with allergies or those taking other medications.
For some specific groups, there are special suggestions for using the Release capsules. For example, people with type 1 diabetes are advised to consult a healthcare provider before taking this supplement; women who are pregnant or breastfeeding had better not take the Release capsules.
VII. Disadvantages
Some people may lose weight by following the GOLO plan, while others may not have good results. The results may be affected by many factors, such as the degree of implementation of the plan or whether they can make good use of the GOLO membership service. After all, the GOLO research participants followed a specific diet and exercise plan to assist in weight loss, which may affect the weight loss process of other participants.
In addition, there is an undeniable disadvantage of this weight loss plan, that is, the cost issue. A bottle of Release capsules (which GOLO claims can help lose 10 to 20 pounds) costs $59.95, and the prices of different products and plans vary.
VIII. Quick Review
Following the GOLO diet means eating meals specially customized for weight management and taking the Release capsules of the plan as required. This diet plan focuses on eating in a way that reduces hormonal imbalances to help people lose weight and maintain the weight loss effect.
Due to the lack of third-party peer-reviewed research on the diet and the Release capsules, it is difficult to comprehensively and accurately evaluate the GOLO plan. It is recommended that you first have an in-depth discussion with a healthcare provider about the ingredients in the supplements based on your current health status and the medications you are taking, and then determine whether the plan is suitable for you.
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