The GOLO Diet has gained considerable attention in recent years for its unique approach to weight loss and overall health. This diet emphasizes the importance of managing insulin levels, metabolic health, and hormonal balance for effective weight loss.
What Exactly is the GOLO Diet?
The GOLO Diet is a weight loss plan that focuses on the management of insulin levels to promote weight loss. This diet involves purchasing a 30-, 60-, or 90-day GOLO Metabolic Plan that claims to restore hormonal balance and repair metabolism.
The foundation of the GOLO Diet is a balanced consumption of proteins, carbohydrates, and healthy fats. A unique aspect of this diet is the inclusion of a proprietary supplement called ‘Release,’ which is touted to enhance the weight loss process.
Expert Views
While the GOLO Diet’s underlying principles of emphasizing unprocessed foods and regular exercise are commendable, the necessity and effectiveness of the ‘Release’ supplement are questioned. As per Chrissy Carroll, RD, MPH, there’s a lack of scientific evidence supporting the efficacy of this supplement in aiding weight loss.
A Peek Into the 7-Day Diet Plan
The GOLO Diet encourages three balanced meals a day, coupled with the Release supplement taken either before or after each meal. Each meal includes one or two items from each of the diet’s four “fuel groups”: protein, carbohydrates, vegetables, and healthy fats.
Here’s an example of a 7-day meal plan:
- Day 1: Eggs over-easy, multigrain toast with grass-fed butter, spring vegetable quinoa salad, grilled chicken breast and grilled salmon kebabs with dill yogurt sauce.
- Day 2: Avocado and egg toast, plain yogurt topped with fresh fruit, roasted beet and feta salad, roasted chicken with turmeric and Mediterranean salad with cauliflower tabouleh.
- Day 3: California summer vegetable omelet, matcha green mango smoothie, avocado chicken salad, scallops with green beans and corn sautéed in olive oil.
- Day 4: Baked eggs with red cabbage, tuna salad with roasted fennel and orange salsa, habanero cheese grits with blackened fish.
- Day 5: Maple pumpkin pie buckwheat groats, kale and lentil stuffed sweet potato, butternut squash grain bowl.
- Day 6: Savory spinach and feta oatmeal bowl, beef and mushroom soup, stir fry with ginger, chicken, asparagus, and brown rice.
- Day 7: Antioxidant berry smoothie, whole-grain pita tuna pockets, chicken Caesar salad.
Foods You Can Enjoy
The GOLO Diet incorporates all macronutrients (protein, carbohydrates, and fats) as well as a variety of vegetables.
Healthy Fats
Healthy fats include chia seeds, hemp seeds and oil, flaxseed and flax oil, olive oil, coconut oil, walnuts, and almonds.
Proteins
Protein sources include chicken breast, sirloin steak, lean cuts of pork, and white fish.
Carbohydrates
Whole grains are preferred over refined grains. Starchy vegetables are also included in this “fuel group.” Examples are oatmeal, brown rice, quinoa, sweet potato, potatoes, and squash.
Vegetables and Fruits
All vegetables and fruits, particularly berries like raspberries, blueberries, blackberries, are encouraged.
Foods to Avoid
As with many weight-loss plans, the GOLO diet restricts processed and refined foods, along with added sweeteners.
Processed and Refined Foods
Processed meats such as sausage, hot dogs, lunch meat, refined foods such as white bread, plant-based meat substitutes, chips, and crackers are to be avoided.
Added Sugars and Sweeteners
Soda, sweetened coffee beverages, sports drinks, cakes, pies, cookies, and candy are to be avoided.
Preparing for the GOLO Diet: Tips and Tricks
The GOLO Diet encourages you to consume between 1,300 and 1,800 calories per day, emphasizing whole foods. Dining out is allowed as long as you stick to the dietary guidelines. The company also recommends taking the GOLO Release supplement while following the diet.
Understanding the GOLO Release Supplement
The GOLO Release supplement contains three primary ingredients: magnesium, zinc, and chromium, along with a “proprietary blend” of several herbal compounds. The company claims that these ingredients together aid in weight loss and improve metabolism. However, it’s essential to consult with a healthcare professional before taking any supplement.
Pros and Cons of the GOLO Diet
Pros
- Encourages the consumption of healthy, whole foods.
- It can be adapted to meet special dietary needs and preferences.
- Calls for regular exercise.
- May lead to weight loss due to caloric restriction combined with high-intensity exercise.
Cons
- The effectiveness of the diet and its supplement is not clearly backed by independent scientific research.
- Unsubstantiated health claims about “healing metabolic dysfunction” and managing insulin levels may confuse consumers.
Is the GOLO Diet Right for You?
The GOLO diet aligns with many expert-endorsed approaches to healthy weight loss. It encourages the consumption of nutrient-dense whole foods, regular exercise, and overall well-being. However, it’s crucial to remember that individual dietary needs may vary, and one should consult a healthcare professional before starting any new diet plan.
Final Thoughts
Choosing the right diet can be a daunting task, especially with numerous weight loss plans promising quick results. The GOLO diet does offer some appealing aspects, such as promoting whole foods and regular exercise. However, the necessity and effectiveness of its proprietary supplement ‘Release’ remain questionable. Remember, the best diet is always the one that is balanced and suits your lifestyle.
