Golo For Weight Loss
Golo for weight loss is a weight loss supplement that has been on the market for around the last 5 years. It comes from a company called GOLO LLC and is sold by Sesa Global Ltd.
Golo is the first blood-sugar app specifically designed for people with diabetes. In just two weeks, Golo can help you lose weight, even if you make no changes to your diet or exercise habits. Golo works by resensitizing your body to insulin, helping you regain control over your blood sugar levels and cravings. Push yourself off the couch, skip dessert at mealtime, or just take a walk — doing even these little things will contribute to your weight loss.
Can the GOLO diet pill help with weight loss?
The bottom line? No. The Release supplement includes a little magnesium, plus zinc, chromium and some other plant compounds. Though the company cites data suggesting their Release supplement can enhance weight loss, the quality of the research is low. All of it is sponsored by the company, it involves very small populations being observed over a short period of time and most of it isn’t published in peer-reviewed journals. The peer review process means that scientific findings are subject to the scrutiny of others with expertise in the field and without this, the findings aren’t nearly as meaningful.
Here’s what we know: There are no magic bullets for weight loss. Supplements have never been demonstrated to produce long-term weight loss benefits. Also, even if a supplement is plant-based and natural, it might cause side effects. Supplements can also interfere with the medications you’re taking. For example, ingredients in Release may interfere with diabetes medication, which might cause your blood sugar to dip too low.
The basics of the GOLO diet plan
The GOLO diet itself has some merit. It is a calorie-reducing diet and its eating plan — the GOLO Metabolic Plan — supplies between 1,300 and 1,800 calories per day, through whole foods, like fruits, vegetables, meats, eggs and grains, according to its website. These foods are permitted in portioned amounts so while you can have some brown rice or a dinner roll, it might be a much smaller portion (say, 1/2 cup of rice) than the amount you’re used to eating. Processed foods and treats aren’t recommended, but you can use the plan’s fit points (earned by exercising) to eat these foods or heartier portions if you wish.
Emphasizing whole foods over heavily processed ones is a good strategy for managing your weight. In one study that compared the same set of participants who were fed a whole foods diet or a calorie-, carb-, fat- and protein-matched processed foods diet, participants ate faster and more on the processed foods diet, gaining about two pounds over a two week period. The same people lost about two pounds over the same period when eating whole foods. Whole foods take longer to eat, have more fiber and are more filling than processed foods, so embracing these types of foods may promote weight loss. Learning how to manage portion sizes and balance meals is also useful. In this case, you might find that your typical eating pattern is low on veggies but high on grains, whereas a more balanced approach is to reverse the ratio. In this case, a pasta dinner might involve 1/2 cup of pasta and 2 cups of veggies instead of 2 cups of pasta and 1/2 cup of veggies.
Will the GOLO diet help you lose weight?
If you’re used to eating larger portions of foods and your diet includes a lot of heavily processed foods, making the changes suggested on the GOLO diet could produce weight loss. But these changes may also feel restrictive and overwhelming. Many weight-loss programs are unsustainable because they don’t match your lifestyle (such as how often you like to cook or order takeout) and food preferences — and because they promote portions that aren’t filling enough for you. It’s hard to put up with hunger.
To lose weight and keep it off, you need a set of skills that involves more than what you eat or popping a poorly studied supplement that will also prove to be a big expense over time. Instead, eating well, tuning in to your body’s appetite signals, staying active, getting sufficient sleep and managing stress healthfully are better long-term strategies for weight loss and insulin management.
4 things to consider before trying the GOLO diet
Anyone can lose weight on a low-calorie menu, but whether that’s healthy or sustainable for you is the real question. And whether the supplement can enhance your weight loss is certainly questionable. If you want to give the GOLO diet a try, consider these things first:
- If you’re pregnant or nursing, the calorie levels may be too low and it’s best to avoid supplements unless recommended by your doctor.
- If you have a medical condition, including insulin resistance, prediabetes or Type 2 diabetes, check with your physician before beginning the GOLO diet and Release supplement. If you do go forward with GOLO, you may need to adjust your medications.
- Chronic dieters and those who have any disordered eating habits should think twice about the GOLO diet. It’s unhealthy to lose and then regain weight repeatedly, and the GOLO diet may contribute to this pattern.
- To promote a healthier insulin response, it’s only necessary to lose 5% of your weight. For long-term success, pick an approach that’s based on whole foods, limits (but doesn’t unnecessarily restrict) less healthful processed fare and teaches other tools, such as learning how to respond to your body’s appetite signals.
What Is the GOLO Diet?
The GOLO diet is a popular short-term approach to weight loss that claims to promote weight loss through insulin management. Customers invest in a 30-, 60-, or 90-day GOLO Metabolic Plan that promises to help restore hormonal balance and repair metabolism.
The principles of this eating plan include limiting calories, portion sizes, processed foods, and adding exercise. It also calls for the use of a proprietary supplement called Release, which is intended to aid the weight loss process.
A 30-day supply of Release costs $59.95. If you order a 60- or 90-day supply all at once, you can save $20 or $60, respectively. You only get access to the meal plans, recipes, one-on-one coaching, online resources, and tools and support by buying the Release pills.
What Experts Say
“The GOLO diet focuses on a calorie-controlled plan with unprocessed foods, along with regular exercise. These core principles are solid and can help people lose weight. However, experts disagree that the ‘Release’ supplement (sold as an adjunct to the diet) is necessary.”
—Chrissy Carroll, RD, MPH
The 7-Day Diet Plan
The GOLO diet recommends eating three meals per day along with the Release supplement that’s taken either before or after each meal, ideally with a glass of water. Each meal consists of one or two foods from each of the diet’s four “fuel groups”: protein, carbohydrates (i.e., fruit or whole grains), vegetables, and healthy fats.
Note that this is not an all-inclusive meal plan, and if you do follow this diet, there may be other meals that work better for you.
- Day 1: 2 eggs over-easy, 1 piece multigrain toast with grass-fed butter; 1 serving spring vegetable quinoa salad, 3 ounces grilled or sauteed chicken breast; 4-ounce serving of grilled salmon kebabs with dill yogurt sauce, 1/2 cup lentils
- Day 2: Avocado and egg toast, 1/2 cup plain yogurt topped with fresh fruit and low-sugar granola; 3/4 cup roasted beet and feta salad, 1 serving of hummus with veggies and whole-grain crackers; 1 serving roasted chicken with turmeric and fennel, 1 serving Mediterranean salad with cauliflower tabouleh
- Day 3: California summer vegetable omelet, 1/2 cup serving of cottage cheese, matcha green mango smoothie; avocado chicken salad served with mesclun greens or wheat toast, apple with almond butter; 1 serving scallops with green beans and corn sauteed in olive oil, 1/2 cup brown rice
- Day 4: Baked eggs with red cabbage, 1/2 cup berries; tuna salad with roasted fennel and orange salsa, 1/2 cup brown rice; habanero cheese grits with blackened fish, side garden salad with olive oil dressing
- Day 5: Maple pumpkin pie buckwheat groats, 1/2 cup Greek yogurt, 1/2 cup berries; kale and lentil stuffed sweet potato, 1 serving of hummus with veggies; butternut squash grain bowl, 4 ounces grilled chicken breast
- Day 6: Savory spinach and feta oatmeal bowl; beef, brown rice, and mushroom soup, whole-grain roll with butter; stir fry with ginger, chicken, asparagus, and brown rice
- Day 7: Antioxidant berry smoothie, 2 boiled eggs; whole-grain pita tuna pockets, side garden salad with olive oil dressing; chicken caesar salad, whole-grain roll, apple
Foods to have in GOLO diet
In GOLO diet, you can eat meat, whole grains, healthy fats, veggies and fruits. Store-bought foods are allowed as long as you maintain all the guidelines of this diet plan. And to limit your calorie intake, you have to give a strict eye on your portion sizes of the meals.
How does the GOLO diet work?
GOLO diet focuses on getting your insulin under control instead of only limiting the calorie intake and cutting most of the foods from your diet plan. It enhances our metabolism which is a key to weight loss. If our metabolism is working properly, then body weight will be under control and provide overall health.
Is it helpful for weight loss?
Several researches have been done on GOLO diet to check if it is really effective for weight loss. They showed different results on different people. Though the consumption of healthy foods, exercises and lifestyle changes aid in weight loss, there is no proof whether it is for the GOLO diet. So, it needs more further research.
Health benefits of GOLO diet
GOLO diet encourages you to lead a healthy lifestyle with nutritious foods and daily exercises. So, overall, this diet promotes well-being. As it cuts down on your calorie intake, it can reduce blood sugar level as well.
Downsides of GOLO diet
GOLO diet is quite expensive to follow. Also, there are not many researches on this diet. All of them are funded and conducted by its creators. So, you need to do extensive research before following it.