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The GOLO diet is a weight loss program that claims to help you lose weight, improve your health and reverse insulin resistance. But what is the GOLO diet, how does it work and is it effective? This article will provide a comprehensive review of the GOLO diet, its pros and cons, its cost and what to eat on it.

What Is the GOLO Diet?

The GOLO diet, also known as the GOLO Metabolic Plan, was launched in 2009 by a team of doctors and pharmacists. According to the diet’s official website, the GOLO diet is based on two main components:

• Eating 1,300 to 1,500 calories per day from nutritious foods that are low in processed carbohydrates and high in protein, healthy fats and fiber.
• Taking a dietary supplement called Release, which contains zinc, chromium, Banaba leaf extract and Rhodiola rosea.

The goal of the GOLO diet is to improve your metabolic efficiency, balance your hormones and address insulin resistance. Insulin is a hormone that regulates blood sugar levels and insulin resistance is a condition where your cells become less responsive to insulin, leading to high blood sugar levels and increased risk of type 2 diabetes and other health problems.

The GOLO diet claims that by eating the right foods and taking the Release supplement, you can lower your blood sugar levels, reduce your hunger and cravings, boost your energy and mood, and lose weight without cutting calories or food groups.

How Does the GOLO Diet Work?

The GOLO diet works by following three phases:

• Phase 1: The Rescue Plan. This phase lasts for 30 to 90 days depending on your weight loss goals. During this phase, you eat three balanced meals and one snack per day from the GOLO food list. You also take one Release capsule with each meal.
• Phase 2: The Metabolic Fuel Matrix. This phase lasts for as long as you need to reach your goal weight. During this phase, you continue to eat three meals and one snack per day from the GOLO food list, but you can adjust your portions and calories according to your hunger and activity levels. You also take one Release capsule with each meal.
• Phase 3: The Maintenance Plan. This phase lasts for life. During this phase, you eat three meals and one snack per day from the GOLO food list, but you can also include occasional treats and indulgences. You also take one Release capsule with each meal or as needed.

What to Eat on the GOLO Diet?

The GOLO diet provides a food list that includes foods from four categories: fruits and vegetables, carbohydrates, proteins and fats. Some examples of foods you can eat on the GOLO diet are:

• Fruits and vegetables: apples, bananas, berries, oranges, grapes, melons, carrots, broccoli, spinach, kale, lettuce, tomatoes, cucumbers, peppers, etc.
• Carbohydrates: rice, pasta, bread, potatoes, oats, quinoa, beans, lentils, etc.
• Proteins: chicken, turkey, beef, pork, eggs, fish, seafood, tofu, tempeh, cheese, yogurt, milk, etc.
• Fats: coconut oil, olive oil, avocado, nuts, seeds, butter, etc.

The GOLO diet also allows you to drink water, tea, coffee, and occasional alcohol in moderation.

What Are the Benefits of the GOLO Diet?

Some of the potential benefits of the GOLO diet are:

• It may help you lose weight by creating a calorie deficit and improving your insulin sensitivity.
• It may help you improve your blood sugar levels and reduce your risk of type 2 diabetes and other metabolic disorders.
• It may help you balance your hormones and reduce stress, anxiety, depression, and inflammation.
• It may help you increase your energy, mood, and mental clarity.
• It may help you prevent or manage chronic conditions such as PCOS, thyroid problems, high blood pressure, and high cholesterol.

What Are the Drawbacks of the GOLO Diet?

Some of the potential drawbacks of the GOLO diet are:

• It may be expensive to buy the Release supplement, which costs $59.99 for one bottle (90 capsules) or $119.85 for three bottles (270 capsules).
• It may be hard to follow for some people who have dietary restrictions or preferences, such as vegans, vegetarians, gluten-free, or paleo.
• It may cause side effects from the Release supplement, such as nausea, headache, dizziness, insomnia, or allergic reactions.
• It may lack scientific evidence to support its claims and effectiveness. The GOLO diet website cites some studies that show the benefits of the Release supplement, but they are not published in peer-reviewed journals or independent sources.

Is the GOLO Diet a Scam?

The GOLO diet is not a scam, but it may not be the best option for everyone. The GOLO diet is based on some sound principles of nutrition and metabolism, but it also relies heavily on a supplement that may not be necessary or effective for everyone. The GOLO diet may help some people lose weight and improve their health, but it may also be costly, restrictive, and potentially harmful for others. Therefore, it is important to consult your doctor before starting the GOLO diet or any other weight loss program.

Conclusion

The GOLO diet is a weight loss program that aims to improve your metabolic health and reverse insulin resistance by eating nutritious foods and taking a supplement called Release. The GOLO diet may have some benefits for weight loss and health, but it may also have some drawbacks such as cost, side effects, and lack of evidence. If you are interested in trying the GOLO diet, you should talk to your doctor first and weigh the pros and cons carefully. You should also remember that there is no one-size-fits-all solution for weight loss and health, and that the best diet for you is the one that you can enjoy and sustain for life.

References

¹: Golo Diet 101: Pros, Cons, Reviews, Pricing, What to Eat, More ²: GOLO Weight Loss Program | GOLO For Life Recipes | GOLO ³: GOLO Diet Review (2023): Pros, Cons And Cost – Forbes Health