By Cynthia Sass, MPH, RD
Updated on April 6, 2025
How It Works
The GOLO diet, developed in 2009 by healthcare professionals and pharmacists, is a unique weight-loss program that emphasizes hormone balance over calorie and food restriction. It operates on the principle that imbalances in hormones can trigger stress, anxiety, and an array of eating patterns such as binge eating, emotional eating, and low energy levels.
The primary goal of the GOLO diet is to address these hormone-related issues, potentially leading to improved weight management and a reduction in metabolism-related health complications. The strategy involves personalized meal plans complemented by the GOLO Release supplement. Always consult a healthcare provider prior to beginning any new diet plan.
Guidelines
Participants of the GOLO diet receive a personalized meal plan aimed at promoting satisfaction through portion control rather than calorie counting. According to GOLO's creators, diet and exercise alone are insufficient for lasting weight loss, which is why they emphasize the parallel use of the Release capsule. This supplement, a patented product with plant extracts and minerals, is designed to support both the physical and psychological aspects of weight management. Its benefits reportedly include hormone balancing, craving control, and improved blood sugar and insulin regulation.
Users are advised to take the Release capsule with meals, adjusting the dose based on weight loss goals and progress. The supplement can be phased out once the desired weight is achieved.
What To Eat
The GOLO diet is flexible and personalized, allowing for adjustable meal plans based on individual energy needs. Recommended food groups include:
- Carbohydrates: Brown rice, apples, bananas, berries, lentils, and whole-grain bread.
- Healthy Fats: Avocado, nuts, and olive oil.
- Protein: Tofu, beans, lentils, chicken, eggs, fish, and low-fat or non-fat dairy.
- Vegetables: Broccoli, cauliflower, leafy greens, and zucchini.
Foods Not in the GOLO Diet
While the GOLO diet does not strictly prohibit any specific foods, it advises minimizing or avoiding certain types, including:
- Artificial sweeteners like aspartame, stevia, and sucralose.
- High-sugar foods and beverages such as cakes, candy, soda, and sports drinks.
- Processed foods like chips, cookies, and baked goods.
- Red meat, including beef, lamb, and pork.
Meal Ideas
The GOLO diet promotes meal construction with balanced portions of protein, carbohydrates, and healthy fats, complemented with regular exercise. For example:
- Breakfast: Two poached eggs with whole-grain toast and a quarter cup of mashed avocado.
- Lunch: A salad with grilled chicken, romaine lettuce, tomatoes, cucumber, olives, and tzatziki sauce.
- Snack: Half a cup of hummus paired with veggies.
- Dinner: A 6-oz serving of cooked salmon with asparagus.
Benefits
The GOLO diet has reportedly shown promising results in company studies, where participants averaged a weight loss of 37.4 pounds, equating to 16.1% of their body weight, along with reduced waist measurements. Further research on overweight individuals indicated that participants using the Release supplement experienced greater weight and waist reductions compared to those on a placebo.
Benefits of weight loss include decreased inflammation, improved insulin function for better blood sugar control, and a reduced risk of heart disease and type 2 diabetes. However, it is important to note the small sample size (68 participants) and that the studies were conducted and funded by GOLO.
Is the GOLO Diet Safe?
The GOLO diet may be generally safe for many individuals, but it is essential to consult with a healthcare provider before starting the plan. While the Release capsule is purportedly safe with no known side effects, individual reactions may differ based on dosage, frequency of use, and other health considerations, including allergies and medication interactions.
Certain groups, such as those with type 1 diabetes, or pregnant and breastfeeding individuals, should particularly seek medical advice before consuming the Release capsule.
Drawbacks
Some users may not achieve the same weight loss results due to variability in adherence to the plan and utilization of GOLO resources, including access to the membership platform. Another point of caution is the financial aspect, as the Release supplement is priced at $59.95 per bottle, which may pose a potential barrier for some individuals.
A Quick Review
The GOLO diet centers around a personalized approach for weight management, combining tailored meal plans with the support of the Release supplement. Its focus on minimizing hormone imbalances aims to facilitate effective weight loss and maintenance. Nonetheless, potential dieters should carefully consider the lack of independent research and consult with healthcare professionals regarding personal suitability, especially concerning the supplement's ingredients.
