The GOLO diet stands out among weight-loss plans by emphasizing balance in hormones rather than restricting calories or specific foods. Created by a team of healthcare professionals and pharmacists in 2009, this diet proposes that hormonal imbalances can trigger behaviors such as binge eating and emotional eating, while also contributing to fatigue, hunger, and poor sleep.
How the GOLO Diet Works
The GOLO diet consists of two primary components: a personalized meal plan and a proprietary supplement known as the Release capsule. This approach suggests that dietary habits paired with the Release supplement can counteract hormonal imbalances, reducing triggers such as hunger and emotional eating.
The diet challenges traditional weight-loss methods that focus on fat restriction, instead promoting meals that encourage satisfaction through portion control while also suggesting that exercise and the Release capsule are vital for achieving and maintaining weight loss. According to GOLO's advocates, the Release supplement, taken with meals, is designed to balance hormones, manage cravings, and optimize blood sugar levels, contributing to more effective weight management.
What To Eat on the GOLO Diet
The GOLO diet offers flexibility by tailoring food choices to an individual's energy needs, thus avoiding the common diet pitfall of calorie counting. Typical meal guidelines suggest incorporating one to two servings from the following food groups:
- Carbohydrates: Options such as brown rice, fruits, lentils, and whole-grain bread.
- Healthy Fats: Including avocado, nuts, and olive oil.
- Protein: Foods like tofu, beans, chicken, eggs, fish, and low-fat dairy products.
- Vegetables: Such as broccoli, cauliflower, leafy greens, and zucchini.
The diet doesn't explicitly ban any food types, instead highlighting appropriate portion sizes. However, it suggests limiting consumption of artificial sweeteners, high-sugar foods, processed foods, and red meats to help maintain the diet's balance.
Meal Ideas and Exercise
Visual guides from the GOLO site showcase well-rounded meals combining lean proteins, healthy fats, and unprocessed carbohydrates. Typical consumption includes two servings of protein per meal, accompanied by one serving each of carbohydrates and fat, with additional servings added based on exercise levels.
Example meals may include breakfast with two poached eggs and whole-grain toast with avocado; a lunch salad with grilled chicken; a snack of hummus with vegetables; and dinner featuring salmon with a side of asparagus. Exercise influences meal portions, with moderate activity allowing additional servings.
Benefits of the GOLO Diet
GOLO's internal studies report significant weight loss among users, with participants losing an average of 37.4 pounds, equating to 16.1% of their body weight, alongside reductions in waist circumference. For those struggling with metabolism-related issues, the diet claims potential benefits in managing conditions by supporting insulin function and reducing inflammation.
Nevertheless, these promising results should be approached with caution as the studies were conducted and funded by GOLO, involving a small sample size of just 68 participants. Independent, peer-reviewed research is required for further validation.
Considerations for Safety and Drawbacks
While the GOLO diet is generally considered safe, it is crucial to consult with healthcare providers before starting, particularly due to the proprietary nature of the Release supplement, whose ingredient quantities and potential interactions are not fully disclosed.
Individuals with specific health conditions such as type 1 diabetes, or those who are pregnant or breastfeeding, should refrain from using the Release supplement. Furthermore, the diet's effectiveness can vary significantly based on personal adherence and access to the full GOLO membership. The cost of the Release capsule, priced at $59.95, could also pose a financial constraint for some individuals.
A Quick Review
The GOLO diet targets weight loss through personalized nutrition and hormonal balance. Nevertheless, the lack of independent research on the program and its reliance on proprietary supplements warrant careful consideration and professional guidance. Prior to embarking on the GOLO journey, individuals should discuss with healthcare and nutritional experts to ensure compatibility with their own health and dietary needs.
