Have you ever heard about the Golo diet? That diet might not be as popular as it started in 2009, but now, it’s getting more and more popular, so, what is the Golo diet plan?
The Golo diet plan for weight loss is an effective method. This diet is based on the idea that you can take back control of your metabolic health. This means making your metabolism “more effective,” getting rid of insulin resistance (which is a sign of prediabetes and type 2 diabetes), and balancing hormones like hunger and stress hormones.
The program’s primary focus seems to be on the first component, insulin resistance. According to the company’s website, the nutritional supplement prevents weight gain and can correct insulin resistance to allow your body to release stored fat. To increase insulin sensitivity, however, supplementation is probably not necessary.
The Centers for Disease Control and Prevention (CDC) recommends increasing physical activity, decreasing weight, avoiding high blood sugar levels, controlling stress, and getting enough sleep to reverse insulin resistance.
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How Does the GOLO Diet Plan Work?
To follow Golo, you must:
- Consume “1,300 to 1,500 nutritionally dense calories” each day
- Take the supplement Release.
- Your main goal is to “become healthier without cutting excessive calories, giving up food groups, or consuming unhealthy diet foods,”
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How much does Golo’s diet cost?
- The Golo diet plan: Free
- Supplement: $59.99 to $119.85 for one to three bottles.
The quantity of Release supplement you use, which is determined by your weight loss objectives, determines the cost of Golo every month.
What to eat on Golo’s diet plan?
GOLO Diet is a short-term weight loss program designed to address weight gain and hormone imbalances.
This approach promotes eating a nutrient-dense diet that includes:
- Whole foods.
- Fruits
- All kinds of vegetables
- Carbohydrates including bread, rice, and pasta (In small amounts)
- Lean meat (chicken, beef)
- Healthy fats including coconut oil, and full-fat dairy
GOLO recommends that you eat one or two servings of carbohydrates, protein, fats, and vegetables at each meal. The foods that are allowed to be consumed in each category vary, but they should include a variety of whole foods.
The GOLO diet is designed to help reduce insulin resistance, which can lead to obesity and diabetes. It also focuses on eating whole foods and maintaining an optimal metabolism. However, studies on the diet are inconclusive.
The GOLO Diet plan is made up of three main components:
- Proprietary supplement
- Dietary plan
- Physical activity.
The supplement promotes weight loss by boosting metabolism and helping control blood sugar and insulin levels.
The dietary plan is based on the GOLO Metabolic Fuel Matrix, which categorizes foods into four fuel groups. Each fuel group has a recommended serving size.
The recommended serving sizes are based on age, gender, and body type.
The supplement is designed to include vitamins, minerals, herbs, and other nutrients. It also comes with a guidebook and coach support.
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Foods to avoid on Golo’s diet
The GOLO diet doesn’t recommend avoiding whole groups of foods, like avoiding carbs on the keto diet. Instead, it suggests limiting your intake of these foods and excluding others.
Foods to avoid or limit on Golo’s diet:
- Processed meat
- Processed products
- Refined sugar
- Sugary drinks
- Refined carbohydrates in large amounts
GOLO Diet Meal Plan For 7 Days
The GOLO Diet focuses on managing insulin levels through balanced meals that combine healthy carbohydrates, fats, and proteins, along with the use of a supplement called Release. The goal is to stabilize blood sugar, which is believed to help with weight loss and overall health. Here’s a 7-day meal plan that fits within the GOLO Diet principles.
Day 1
Breakfast:
- Scrambled eggs with spinach, mushrooms, and tomatoes (cooked in olive oil)
- 1 slice of whole-grain toast with avocado
- Black coffee or herbal tea
Lunch:
- Grilled chicken breast salad with mixed greens, cucumber, cherry tomatoes, and olive oil vinaigrette
- ½ cup quinoa
- 1 small apple
Dinner:
- Baked salmon fillet
- Steamed broccoli and carrots
- 1 small sweet potato with a dab of butter
Snack:
- A handful of mixed nuts (almonds, walnuts, etc.)
Day 2
Breakfast:
- Greek yogurt (plain, full-fat) topped with mixed berries and chia seeds
- 1 hard-boiled egg
Lunch:
- Turkey lettuce wraps with avocado, cucumber, and tomato
- Side of baby carrots and hummus
Dinner:
- Grilled lean beef steak
- Cauliflower rice
- Steamed asparagus with lemon
Snack:
- Cottage cheese with a few slices of cucumber
Day 3
Breakfast:
- Oatmeal topped with sliced almonds and blueberries
- 2 scrambled eggs
Lunch:
- Grilled chicken breast with sautéed zucchini, peppers, and onions
- ½ cup brown rice
Dinner:
- Turkey chili (made with lean ground turkey, kidney beans, tomatoes, and spices)
- Side salad with olive oil and lemon dressing
Snack:
- A small handful of mixed seeds (pumpkin, sunflower)
Day 4
Breakfast:
- Smoothie with unsweetened almond milk, spinach, protein powder, and frozen berries
- 1 hard-boiled egg
Lunch:
- Tuna salad with mixed greens, olive oil, vinegar, and olives
- 1 small pear
Dinner:
- Baked chicken thighs
- Roasted Brussels sprouts and carrots
- ½ cup wild rice
Snack:
- Celery sticks with almond butter
Day 5
Breakfast:
- Veggie omelet (spinach, mushrooms, onions, and tomatoes) with feta cheese
- 1 slice of whole-grain toast
Lunch:
- Grilled shrimp with quinoa salad (cucumber, tomatoes, and feta)
- Olive oil and lemon dressing
Dinner:
- Stir-fried beef with broccoli, bell peppers, and snow peas
- ½ cup brown rice
Snack:
- Greek yogurt with a handful of walnuts
Day 6
Breakfast:
- Cottage cheese with fresh strawberries and a sprinkle of flaxseeds
- 1 boiled egg
Lunch:
- Grilled chicken and avocado wrap (whole-grain wrap)
- Mixed greens with balsamic vinegar
Dinner:
- Baked cod with lemon and herbs
- Roasted sweet potatoes and green beans
Snack:
- A small apple with peanut butter
Day 7
Breakfast:
- Chia seed pudding with unsweetened almond milk and fresh berries
- 2 scrambled eggs
Lunch:
- Turkey burger on a bed of lettuce with avocado and tomato
- Side of steamed broccoli
Dinner:
- Grilled salmon with sautéed spinach and mushrooms
- ½ cup quinoa
Snack:
- Sliced cucumber with guacamole
Key Points:
- Balance of Protein, Carbs, and Healthy Fats: Each meal includes lean protein, healthy fats (like avocado, olive oil, and nuts), and a controlled portion of complex carbohydrates (like quinoa, brown rice, or sweet potatoes).
- Whole Foods Focus: Meals prioritize whole, unprocessed foods like vegetables, lean meats, and complex carbs.
- Stabilizing Blood Sugar: By combining protein, fiber, and healthy fats with each meal, the goal is to stabilize insulin levels and promote fat burning.
Make sure to stay hydrated throughout the day with water and limit sugary or processed foods, which are not part of the GOLO diet principles.
Benefits of Golo diet plan
- GOLO diet plan promises to help you lose weight. According to the website.
- It helps control blood sugar levels as the Release supplement contains plant extracts and minerals that supposedly help your body regulate blood sugar levels.
- helps you eat a variety of foods that are full of vitamins and minerals.
- It’s also meant to regulate your hormones and keep you energized throughout the day.
- The plan includes a daily supplement, GOLO Release, and an eating plan. You can purchase the package for $279.
- It comes with a guide to help you conquer diet obstacles and a meal plan that is based on your gender, age, and activity level. It’s meant to help you lose weight without feeling hungry or deprived.
- They provide you with recipes and a coach.
Golo Reviews
GOLO is a supplement company that sells several products. They have a website and products are also available through third-party online retailers. There is a 60-day money-back guarantee on the first order.
Golo claims to help people lose weight without exercising. They do this by regulating insulin levels in the body. This results in weight loss. They also claim to reduce mental stress. They are safe to take.
The GOLO for Life Plan is a comprehensive program to help people lose weight. It includes a meal plan, meal-planning guides, and healthy eating tips. It’s designed to help people lose a couple of pounds per week.
GOLO also claims to help people reduce the risk of disease. The program also helps people maintain healthy blood sugar levels and insulin levels.
An actual scientific study backs up GOLO’s claims. Researchers looked at 35 people for 26 weeks and found that those who used the product lost significant weight.
While the GOLO program has been proven to work, it’s not for everyone. Some people have reported digestive issues after taking the supplements. Others have claimed that they didn’t experience weight loss.
The Golo supplement has received 3.13 stars out of 5 on Healthline. However, its overall rating is 3.6.
The GOLO for Life Plan has a few snags. It’s not always the easiest program to follow. Some customers have trouble adjusting to a calorie-deficient diet. Others have trouble with age or health conditions.
FDA approval of Golo release
While GOLO makes some pretty big claims, the program may not have the highest scores in a scientific study. Some of its ingredients are not regulated by the FDA, posing a possible conflict of interest. In addition, the diet is not designed to be a permanent fix.
Its creators would rather their followers adopt a healthy lifestyle, rather than a short-term weight loss plan.
Conclusion
GOLO is a diet regimen designed to help users get their insulin levels under control. Aside from the typical caloric restrictions, the program also touts its healthy ingredients list. In addition, the program provides a well-rounded diet plan, a metabolic supplement, and a “defeating diet obstacles” guide. Its claims to fame include a cure for diabetes, PCOS, and prediabetes.