The GOLO Diet: Weight Loss Through Insulin Management (2024)

Different diets take varying approaches to achieving weight loss: some hone in on identifying intolerances, while others limit carbohydrates or calories. But the GOLO diet emphasizes maintaining low insulin levels. In theory, by keeping blood sugar low, weight loss will supposedly follow. GOLO's paid regime comes with a diet plan, support, and Release diet tablets, which are expected to be taken every day. Supposedly, each of these factors lead to somewhat significant blood sugar management and weight loss.

"There is merit to the idea that lower insulin levels can lead to weight loss," Dr. Brynna Connor,RD and Healthcare Ambassador of Northwest Pharmacy explains via Woman's World.

Related:Top MD: These ‘Invisible Carbs’ Lower Blood Sugar + Speed Fat Burn — Shortcut Recipes Make It Easy to Benefit

Resources

On any diet, it's crucial to stay educated on what you can and can't eat —and a little support doesn't hurt, either. The GOLO diet eliminates processed meats, simple processed carbohydrates and refined sugars, so keep that in mind when looking for cookbooks, snacks and meal plans.

The GOLO Diet, Explained

The GOLO Diet, which was created by the GOLO Company, encourages customers to "Go Lose Weight" and "Go Love Your Life." It uses a supplement called Release, along with diet plans, education and regular exercise to help facilitate weight loss. Good Housekeeping's review of the diet also explains it targets unhealthy habits like overeating and emotional eating, through coaching and support groups.

"Multiple aspects of the GOLO diet that are not new – controlling portion sizes, an emphasis on whole foods, and meal timing are all weight management techniques that can be used individually or in combination to achieve weight loss," Dr. Connor explains.

"The primary difference of the GOLO diet is the focus on insulin management... However, diets are not 'one-size-fits-all,' and you should always consult with a physician before starting a new weight management plan."

GOLO Promotes Healthy Foods and Habits

Those adhering to the GOLO diet are encouraged to stick to 1,300 to 1,800 calories worth of whole foods daily, avoiding anything refined or processed. Dieters can make their own food, as long as the ingredients are GOLO-friendly, or they can opt into the company's meal deliveries.

In an explainer, VeryWell Fit notes the diet also promotes healthy habits, like 15 minutes of daily exercise (preferably HIIT), and has coaches and guides to support and educate along the way.

"Focusing on whole foods, including fruits, vegetables, lean proteins, and healthy fats is something that doesn’t have to be diet-specific, and is generally good health advice for people who are looking to maintain a healthy weight, and promote gut and overall health in general," Dr. Connor adds.

Permitted Foods

• Meat (chicken, pork, beef)

• Fish

• Dairy

• Plant-based proteins (tofu and tempeh)

• Legumes

• Eggs

• Whole grains

• Fruits

• Vegetables

• Butter

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• Olive oil

• Nuts and seeds

Banned Foods

• Processed meats (hot dogs, deli meat)

• Processed carbohydrates (white bread, chips)

• Refined sugars (sodas, candy, etc.)

What a Sample GOLO Diet Shopping List Might Look Like

GOLO posted the following sample shopping list to make easy GOLO-friendly recipes. These include: A yogurt bowl, avocado toast with cottage cheese, chicken and black bean bowl, snack plates, tuna salad, chicken veggie pasta and a simple salad bowl.

Proteins

• Eggs

• Chicken

• Canned tuna

• Cheese

• Whole milk yogurt

• Shrimp

• Unsalted nuts (any variety is fine but avoid mixes with peanuts)

• Cottage cheese

Carbohydrates

• Any fruit (fresh or frozen)

• Hummus

• Brown rice

• Chickpeas

• Black beans

• Whole wheat bread

Vegetables

• Salad mix

• Cucumbers

• Riced vegetables

• Frozen vegetable mix

• Guacamole

• Pasta sauce

The Supplement, "Release," Is Meant to Be Taken Daily

Those adhering to the GOLO diet are expected to take the Release supplement everyday. It "reduces hunger, cravings, insulin levels, stress and anxiety," per the company's website. It also allegedly suppresses emotional eating triggers and "releases stored fat."

GOLO Release Supplement Ingredients:

• Magnesium

• Zinc

• Chromium

• Rhodiola root extract

• Inositol

• Berberine extract

• Gardenia extract

• Banaba leaf extract

• Salacia bark extract

• Apple extract

• Vegetable cellulose

• Rice fiber

• Magnesium stearate

• Silica

GOLO Aims to Facilitate Weight Loss, Boost Energy and More

GOLO's in-house studies claim the diet helps people lose weight and reverse metabolic aging. Per the website, the average person loses about 20.6 pounds, and about 8.6 years off their metabolic age after the first 90 days. Those statistics rise to a loss of 37.4 pounds as well as 13.1 years after 26 weeks, and a loss of 48.6 pounds and 21.8 years after the first year.

The diet also claims to boost dieter's energy levels, lower insulin levels and reduce hunger cues.

"The GOLO diet may be effective because the emphasis on a diet based on whole foods and reasonable/controlled portion sizes aligns with the prevailing medical recommendations for what constitutes a healthy diet and/or sustainable weight management," Dr. Connor says.

GOLO for Diabetes: Does It Work?

Although the GOLO diet aims to lower insulin levels, people with diabetes should not fully rely on the GOLO diet for a "cure-all" to obesity and diabetes. Instead, it's recommended that those diagnosed with diabetes instead receive guidance from a dietitian or nutrition expert. That way, a personalized plan can be made.

"The GOLO diet focuses on insulin levels and a balanced diet, so could potentially be part of a diabetes management plan or general weight loss," Dr. Chris Mohr, Fitness and Nutrition Advisor at Fortune Recommends Health, tells Woman's World.

Related: MD: You Can Get the Weight Loss Benefits of Ozempic *Without* the Side Effects

GOLO diet and Ozempic

When paired with semaglutides such as Ozempic or Wegovy, the GOLO diet is apparently much more effective for weight loss and lowering blood sugar levels. This is because — according to TODAY — both work to tackle insulin resistance. So taking weight loss drugs while adhering to the lower-sugar diet will both help with lowering blood sugar levels, and ultimately "resetting" the metabolism.

Dr. Mohr recommends professional guidance while taking any weight loss drugs: "It's important that a medication, like Ozempic, is combined with a balanced diet and regular exercise, for sustainable results," he says. "If GOLO is that balanced option, it might support these effects. However, combining treatments should always be monitored by healthcare professionals to adjust for individual responses and potential interactions and a diet doesn't need a name to be effective."

Short-Term Side Effects

The GOLO diet doesn't have many short-term side effects. Health News reports some have experienced intestinal issues, such as diarrhea and bloating. On GOLO's website, there are various studies that also claim the GOLO Release tablets have no side effects, however the studies are company-funded, which is something to note. It also deters pregnant dieters from taking the tablet, due to its limited studies.

But the side effects of Release are largely unknown, as it has little research to ensure it's safe, Dr. Mohr adds: "It has zero evidence to back up the marketing claims made around the ingredients included in it and several are 'hidden' under what's called a proprietary formula, which means you don't know actual amounts within the product itself," he says.

Long-Term Risks

One of the biggest disadvantages of the GOLO diet, Dr. Connor says, is the calorie restriction. Eating so much less than what is recommended can lead to both nutritional deficiencies and disordered eating habits.

"[The diet] could lead to nutrient deficiencies as certain foods may be avoided, to ensure a calorie intake of 1,800 or less," Dr. Connor explains. "It’s also possible that an emphasis on counting calories/calorie restriction could lead to a hyper-focus on calorie intake which has the potential to evolve into an unhealthy relationship with food and/or calories."

Related:What Happens If You Eat Eggs Every Day? Nutritionists Share the Benefits

The GOLO Diet is Expensive

The cost of GOLO is entirely attributed to the Release tablets. The diet plan is "free." However, dieters must purchase the supplements, which as $49.95 per bottle, to access the plan. Each bottle lasts about four weeks, so ultimately, the diet costs about $600. That doesn't include the food, however — as the diet calls for healthy foods (whole grains, fresh produce, etc.) the groceries will be more expensive, on average, than the typical grocery haul.

Those Pricey Supplements May Not Pay Off

While the GOLO diet is relatively healthy, customers are largely paying for the supplements. And because neither the benefits or risks of Release have been widely researched, it would probably be better to just stick to a similar diet plan, sans the supplements. The option for support and coaching is great, but opting for a dietitian's guidance and a similar whole foods diet is ultimately the way to go.

What foods are allowed on the GOLO diet?

Foods that are permitted on GOLO include: meat, fish, dairy, unprocessed plant-based proteins, legumes, eggs, whole grains, fruits, vegetables, butter, olive oil and nuts. Anything processed or refined is banned.

Does the GOLO diet help with diabetes?

Although the GOLO diet aims to lower insulin levels, people with diabetes aren't advised to treat it with the diet. Those with diabetes should consult a dietitian instead.

Is the GOLO diet's Release supplement safe?

The GOLO diet's Release supplement is "safe," per studies funded by the Golo Company. But research isn't extensive, and pregnant people are discouraged from taking it.

Is the GOLO diet effective?

The GOLO diet may help with weight loss, however, that's likely due to a caloric restriction and the ban on processed foods. The supplement is not necessarily proven to be effective.

What does GOLO stand for?

GOLO is the name of the company. It does not stand for anything.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.