Golo Diet Review: Does It Work? Pros, Cons & Scientific Evidence

An Overview of the Golo Diet

The Golo diet has become an increasingly popular commercial weight loss program in recent years. The diet promotes weight loss through a combination of meal planning, lifestyle modifications, and taking a proprietary supplement called Golo Release.

The Golo diet was created in 2009 by Dr. Keith Ablow and experts at the Laureate Medical Group. It claims to help people lose weight by optimizing metabolism, reducing inflammation, and promoting better insulin regulation.

Here is a brief overview of how the Golo diet works:

Recommended Foods

The Golo diet does not necessarily restrict types of foods or calories. However, it does emphasize eating fresh, whole foods like fruits, vegetables, lean proteins, healthy fats, and high-fiber carbohydrates. Processed foods, sugar, and saturated fats should be limited.

The Golo diet recommends eating three meals per day plus snacks as needed. Meal planning guides are provided to help create balanced meals.

Golo Release Supplement

In addition to the diet, the Golo company sells a proprietary supplement called Golo Release. It contains a blend of plant-based ingredients like banaba leaf, berberine, and chromium.

The supplements are meant to be taken before each meal to help regulate glucose, insulin, and metabolism. Using Release is considered a key component of the diet.

Exercise Recommendations

The Golo diet encourages getting 30-60 minutes of exercise most days of the week. Recommended activities include walking, jogging, cycling, weight lifting, yoga, and other cardio and strength training workouts.

Regular exercise paired with the diet is said to accelerate weight loss results.

Lifestyle Modifications

In addition to dietary changes, the Golo diet emphasizes certain lifestyle modifications to support weight loss. These include:

• Drinking 64+ ounces of water per day
• Managing stress levels
• Getting 7-9 hours of sleep per night
• Avoiding alcohol or limiting to 1-2 drinks per week

Making these behavioral changes along with the diet may promote better results.

Does the Golo Diet Work for Weight Loss?

So does the Golo diet actually help people lose weight? According to the company, the program has helped over 500,000 people lose weight quickly and safely.

However, there are limited clinical studies on the Golo diet itself. The company cites a few small studies on Release showing it may help improve insulin, metabolism, and weight management. But more research is still needed.

Some nutrition experts are cautiously optimistic about the diet. The meal plans emphasize nutritious, unprocessed foods which may aid weight loss. Release provides key nutrients that play a role in glucose control and fat burning.

But other experts argue there is insufficient evidence to show whether the Golo diet is more effective long-term compared to any other balanced, calorie-controlled diet.

Proof It Works

Here are some of the key reasons why the Golo diet may work for weight loss:

• Emphasizes nutrient-dense whole foods
• Avoids high-calorie processed foods
• Includes regular exercise
• Provides meal planning guides
• Release promotes insulin and glucose regulation

Skepticism Around Claims

Here are some reasons experts remain skeptical about the diet's claims:

• No large-scale clinical trials on humans completed
• May not be safe or effective long-term
• Supplement not reviewed by FDA
• Expensive compared to other weight loss programs
• Not clearly superior to a balanced diet alone

Overall, more research is still needed to determine if the Golo diet is effective for weight loss, and if its superior to other diets.

How Much Does the Golo Diet Cost?

One downside of the Golo diet is that it can be expensive, especially with the required supplements. There are a few different options when signing up:

Golo for Life

Golo for Life provides the meal plans and resources plus a 30-day supply of Release. It costs $49-$59 per month.

Golo for 30

A one month trial of Golo that includes Release and access to the diet. The cost is $129.

Golo Release Supplement

You can purchase a bottle of Release alone for $80-$99 which lasts one month. Buying Release by itself does not provide access to the full diet program.

Overall, most people spend around $50-$150 per month while on the Golo diet program. The supplements take up a significant portion of the overall cost.

Pros and Cons of the Golo Diet

Below is an overview of some key pros and cons to consider before trying the Golo diet:

Potential Benefits

• Emphasizes nutritious whole foods
• Provides portion control
• No strict rules or forbidden foods
• Contains bioactive nutrients
• Personalized meal plans and support

Potential Downsides

• Expensive, especially with supplements
• Supplement not reviewed by FDA
• Long-term safety unclear
• May regain weight after stopping
• Lack of clinical evidence on program

As with any diet program, there are both advantages and disadvantages to consider before starting Golo.

Foods to Eat on the Golo Diet

The Golo diet does not necessarily restrict or ban any food groups. However, it does encourage eating more of certain healthy, nutrient-dense foods. Here are some foods to eat more of while following the Golo diet:

Fruits and Vegetables

Fill half your plate with low-calorie fruits and veggies at each meal. Good options include leafy greens, broccoli, peppers, apples, berries, citrus fruits and more.

Lean Protein

Choose lean, low-fat proteins like chicken breast, turkey, seafood, eggs, legumes, tofu or tempeh. Grass-fed meat is allowed in moderation.

High-Fiber Carbs

Enjoy whole grains like quinoa, brown rice, oats, and whole wheat breads/pasta. Starchy veggies like sweet potatoes or beans also provide fiber.

Healthy Fats

Get your fats from food sources like olive oil, avocados, nuts, seeds, and fatty fish. Limit saturated fat from red meat and butter.

Dairy and Soy

Low-fat or non-dairy milk, yogurt, cheese, and soy products are permitted. But dairy should be consumed in moderation.

Following the Golo food pyramid guide can make it easier to choose recommended foods for the diet.

Foods to Avoid or Limit on Golo

While no foods are completely off limits, the Golo diet recommends restricting the following:

Processed Foods

Avoid fast food, junk food, convenience meals, chips, pre-packaged snacks, fruit juice, canned soups, frozen pizza and more.

Sugary Foods

Limit added sugar from sodas, candies, baked goods, ice cream, and sugary cereals or yogurt.

Refined Carbs

Reduce white bread, white rice, crackers, baked goods, pastries, and other products made from refined grains.

Saturated Fats

Limit red meat, butter, cheese, sour cream, bacon, sausage, fried foods, and full-fat dairy products.

Alcohol

Drinking alcohol is strongly discouraged, especially in excess. Limit to 1-2 light drinks per week at most.

Cutting back on these foods promotes weight loss and better health on the diet.

Sample Golo Diet Weekly Meal Plan

Here is an example of what a weekly meal plan may look like on the Golo diet:

Monday

Breakfast: Veggie omelet with spinach and tomatoes + berries

Lunch: Grilled chicken salad with vinaigrette + apple

Dinner: Veggie and tofu stir-fry over brown rice

Tuesday

Breakfast: Oatmeal with almonds, bananas, and cinnamon

Lunch: Broccoli cheddar soup + whole grain crackers

Dinner: Grilled salmon with roasted potatoes and vegetables

Wednesday

Breakfast: Greek yogurt with granola and blueberries

Lunch: Turkey and avocado sandwich on whole wheat + carrots

Dinner: Burrito bowls with chicken, rice, beans, salsa, and guacamole

Thursday

Breakfast: Smoothie with protein powder, peanut butter, and mixed berries

Lunch: Tuna salad stuffed tomato + melon slices

Dinner: Veggie pizza on whole wheat crust + salad

Friday

Breakfast: Cottage cheese and fruit

Lunch: Lentil vegetable soup + whole grain roll

Dinner: Baked tilapia with quinoa and roasted broccoli

Drink water, unsweetened tea, or coffee throughout the day. Take Golo Release supplement before main meals.

Does Golo Interact with Medications?

The main ingredient in Golo Release is banaba leaf extract, along with several other herbal ingredients like rhodiola rosea, green tea extract, and berberine.

Banaba leaf may interact with certain medications, especially diabetes drugs and medications changed by the liver. Berberine can also interact with some medications changed by the liver.

Before starting Golo Release, its important to speak to your doctor about potential medication interactions. Dont take Release or other supplements without medical consent first.

Some specific medications reported to potentially interact with Golo Release include:

• Insulin
• Metformin
• Sulfonylureas
• Warfarin
• Statins
• Blood pressure medications
• Sedatives
• Antidepressants

Check with both your doctor and pharmacist about whether the Golo diet or Release supplement are safe for you to use along with your current medications.

Can You Buy Golo Diet Products at Walmart?

Golo diet products are not sold directly in Walmart stores. The Golo supplements and diet plans are only available for purchase through the official Golo website.

However, you can purchase some generic versions of ingredients found in Release at Walmart and other retailers. These include:

• Banaba leaf extract
• Berberine supplements
• Chromium supplements
• Rhodiola rosea supplements

While these ingredients may mimic some of the effects of Release, the dosages and proportions likely differ. Only Golo Release formulated by the company is guaranteed to follow their proprietary blend and instructions.

The Golo meal plans, guides, and support are also not available anywhere except directly through Golo. So although you can find some similar supplements, Walmart does not offer the full Golo diet program.

The Bottom Line

The Golo diet is a commercial weight loss program that incorporates dietary changes, supplements, exercise, and lifestyle adjustments. It emphasizes eating nutritious whole foods and taking Release to help manage insulin and metabolism.

There is some preliminary evidence that Release may aid weight loss by balancing glucose levels. But more research is still needed on its effectiveness and safety long-term.

The diet does not have extensive clinical trials yet. While it promotes many healthy habits, it may not be superior for weight loss compared to any other calorie-controlled diet and exercise program.

Talk to your doctor before starting Golo or taking any new supplements, especially if you take medications or have health conditions. And be prepared for the high cost of the Golo system, especially the proprietary supplements.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.