The Golo Diet focuses on regulating insulin levels as a key strategy for weight loss and improved health. Explore the principles, effectiveness, and safety considerations of this diet to assess its compatibility with your personal health objectives.
The Golo diet centers around weight loss, promoting a calorie restriction of 1,300 to 1,500 calories daily. Participants are advised to focus on nutritionally dense whole foods, eliminate processed foods, and incorporate 15 minutes of daily exercise into their routine. Additionally, the diet involves taking a nutritional supplement called Release, provided by the diet maker. Explore the studies and components associated with the Golo diet for a comprehensive understanding.
Basics of The GOLO Diet
Many have caught wind of the latest diet trend, but the question lingers: What exactly is the GOLO diet? At its core, the GOLO diet revolves around the concept of harmonizing hormones. The philosophy, as outlined on their website, asserts that imbalances in hormones contribute to stress and anxiety, resulting in fatigue, poor sleep, and increased hunger. According to their theory, this hormonal imbalance sets the stage for unhealthy eating habits, such as emotional and binge eating. GOLO’s creators argue that traditional methods like dieting and exercise alone aren’t sufficient for weight loss. In response, they introduced a proprietary weight loss capsule named ‘Release’ , which is considered a pivotal element of the comprehensive GOLO program.
Benefits of The Golo Diet
The Golo website suggests that individuals with obesity may anticipate weight loss benefits, with an average loss of 20 pounds within the initial 90 days and an average of 48 pounds shed over the course of a year.
Nevertheless, there is a notable absence of peer-reviewed clinical studies on the Golo diet. The two studies frequently referenced include a pilot study conducted by the diet’s creator, which lacked a placebo or control group. A placebo group is crucial for drawing accurate conclusions regarding the effectiveness of specific interventions. It’s common practice to have third-party testing to prevent conflicts of interest in study design and results.
A 2019 study indicates an average weight loss of approximately 1 pound per week in individuals with obesity. Those who adhered to the Golo diet guidelines experienced an average weight loss of 13 pounds in 13 weeks, in contrast to a placebo group with an average weight loss of 7.5 pounds.
However, drawing definitive conclusions about the effectiveness of the Golo diet and the Release supplement remains challenging due to the limited sample size (68 participants) and the absence of follow-up data beyond the initial 13 weeks.
How Golo Diet Works
The company website claims the diet works by addressing insulin resistance.3 Insulin resistance, they claim, is at the root of why it’s challenging to lose weight. The Golo diet metabolic plan works for weight loss in people with obesity because it requires calorie restriction, diet changes, and increased physical activity (15 minutes a day).
In addition to stress management and sufficient sleep, the Centers for Disease Control and Prevention (CDC) recommends lifestyle changes to address insulin resistance. These changes involve consuming whole foods that promote healthy insulin levels, steering clear of highly processed foods, and incorporating Release supplements. The CDC also suggests engaging in 15 minutes of daily physical activity.
Duration of The Golo Diet
The company emphasizes that their approach is not merely a diet but a lifestyle, suggesting that the changes are intended to be long-term. According to their website, the program promises “30 days to better health,” encompassing improvements in sleep quality and an enhanced overall outlook on life.
According to the company website, individuals usually take Release for a duration of three to six months. They assure that it is “safe for long-term use,” allowing users to take it as long as desired or until they achieve their weight or health objectives. Afterward, users have the option to discontinue use entirely or continue with a reduced dosage if they prefer.
What to Eat in Golo Diet
The Golo diet encourages the consumption of nutrient-dense whole foods while discouraging highly processed foods. The approved foods share the common benefit of regulating insulin levels, promoting heart health, and playing a crucial role in weight control, as per the website. Conversely, non-compliant foods are believed to make it more difficult for the body to regulate blood sugar levels. The Golo website suggests that snacking may be associated with stress or emotional eating, potentially triggering insulin dysregulation.
Permitted Foods:
- Full-fat dairy items (such as butter, whole milk, cheese, and Greek yogurt) along with unsaturated fats.
- Inclusion of grains, encompassing bread and pasta.
- Varieties of protein like eggs, fish, beef, and chicken.
- Fruits, nuts, and an assortment of vegetables.
Restricted Foods:
- Avoidance of meal replacement products like bars and shakes.
- Steering clear of highly processed or refined food items.
- Limiting the intake of saturated fats commonly found in processed foods.
- Caution regarding snacking in general.
Components of the Release Supplement
Release supplements encompass a blend of 10 essential components, featuring seven plant-derived extracts and three vital minerals. The primary goal of Release is to harmonize hormones and enhance metabolic efficiency, as highlighted by its developers.
The Golo company’s website asserts the credibility of Release, citing a wealth of over 200 independently conducted experimental studies that validate the safety and effectiveness of the supplement’s ingredients.
The essential minerals Zinc, Magnesium, and Chromium lay the foundation for the Release supplement, complemented by an array of plant-based extracts. Banaba leaf extract, acknowledged for its potential to regulate blood sugar, precedes the adaptogenic herb Rhodiola rosea. Another pivotal component is Berberine extract, celebrated for its metabolic advantages. Salacia extract, Gardenia extract, and Inositol contribute their unique attributes to the formulation. Lastly, the inclusion of Apple extract completes this diverse composition, designed to foster hormonal balance and enhance metabolic function.
Conclusion
The Golo diet presents itself as a weight loss regimen combined with a supplement plan. Its approach involves promoting the consumption of whole foods or nutrient-dense choices, incorporating increased physical activity, and integrating a nutritional supplement crafted from plant-based extracts and essential minerals. While individuals may experience weight loss at a rate of 1 to 2 pounds per week, the absence of conclusive clinical studies on its effectiveness for sustained, long-term weight loss is notable. The scientific backing for the supplement remains limited, and it involves a monthly financial commitment. Drawing parallels to the DASH diet, the Golo diet distinguishes itself by advocating for full-fat dairy over low-fat options.
FAQs
Q.1. What is Golo Diet
The Golo Diet is a holistic weight loss approach encompassing dietary recommendations, enhanced physical activity, and a specialized nutritional supplement. Emphasizing the consumption of whole foods and nutrient-dense options, along with the use of a supplement containing plant-based extracts and essential minerals, the program aims to facilitate weight loss. Despite asserting its effectiveness, the Golo Diet lacks robust scientific validation, particularly in terms of sustained long-term weight loss, and involves a recurring monthly subscription. Notably, the diet distinguishes itself by favoring full-fat dairy over its low-fat counterparts.
Q.2. How Does Golo Diet Work
The Golo Diet employs a comprehensive strategy for weight loss, combining dietary modifications, heightened physical activity, and the use of a specific nutritional supplement. Emphasizing whole foods and nutrient-dense choices, the program also integrates a supplement featuring plant-based extracts and essential minerals. However, scientific evidence supporting its efficacy for sustained, long-term weight loss is limited, and the diet entails a recurring monthly subscription. Notably, it deviates from some diets by favoring full-fat dairy over low-fat options.
Q.3. What Do You Eat On Golo Diet
The Golo Diet prioritizes nutrient-dense whole foods while discouraging highly processed options. Compliant foods include full-fat dairy, grains, lean proteins, and a variety of fruits, nuts, and vegetables. In contrast, non-compliant foods consist of highly processed or refined items, meal replacement products, and saturated fats from processed foods. The diet aims to regulate insulin levels, promote heart health, and support weight control through dietary choices.
