Golo Diet Review: Does It Live Up to the Hype for Weight Loss?

The Golo Diet: A Closer Look at Its Claims, Weight Loss Plan, and Effectiveness

With so many diets touting weight loss, it can be tricky to identify an approach thats sustainable, healthy, and backed by science. One program generating buzz is the Golo diet, which centres around a proprietary supplement called Golo Release along with dietary guidance.

But does this diet live up to its promises? Lets take an in-depth look at how the Golo diet works, its purported benefits, what you can eat, potential downsides, and what the evidence reveals about its effectiveness for weight loss.

Golo Diet Overview: How It Works

The Golo diet was created in 2009 by neurologist Dr. Keith Ablow and entrepreneur Jenny Ruhl. It involves following a nutrition plan that restricts calories to 1,300-1,500 per day along with taking the Golo Release supplement.

The Release pills contain a blend of plant extracts and minerals said to help regulate blood sugar, hormones, and metabolism to promote weight loss. Key ingredients include:

• Zinc
• Chromium
• Banaba leaf extract
• Rhodiola rosea root extract

By taking Release 3 times per day along with reducing calorie intake, the company claims you can lose 1-3 pounds per week without intense exercise or hunger pangs.

The Golo diet plan doesnt outright ban any food groups. However, it emphasizes plant-based meals with lean protein and healthy fats. You track macronutrients instead of counting calories.

The program offers customized meal plans, recipes, and support from coaches. Release can be purchased on the Golo website or through Amazon.

Who is the Golo Diet Best Suited For?

The Golo diet targets adults seeking to lose excess body weight and improve metabolic health. Per the company, ideal candidates include:

• People with at least 10 pounds to lose
• Those concerned with managing blood sugar
• Individuals who want to transition to a plant-based diet
• People seeking accountability through coaching

This diet may appeal if you prefer more structure versus just general healthy eating tips. People with diabetes could benefit from Releases potential to stabilize blood sugar.

However, youll want to discuss taking supplements with your doctor, especially if diabetic or on medication.

Does the Golo Diet Allow You to Customize Plans?

One advantage of the Golo diet is you can choose from different meal plans to match your needs and preferences:

• Standard: 1,300 calories per day
• Performance: 1,500 calories per day for more active lifestyles
• Vegan: Plant-based meal plans
• Vegetarian: No meat, with eggs and dairy
• Flexitarian: Mostly vegetarian with occasional meat
• Mediterranean: Based on healthful Mediterranean diets

When you sign up, youll complete a questionnaire about your health, needs, activity level, dietary preferences, and more. This allows Golo to offer customized meal plans to follow.

Youre also assigned a personal coach for accountability and around-the-clock support. Its a helpful level of guidance for succeeding on the diet.

What Are the Recommended Foods and Meals?

The Golo diet recommends filling your plate with plant-based foods like:

• Vegetables
• Fruits
• Whole grains
• Beans and legumes

Lean protein sources like chicken, fish, eggs, and tofu are included in moderation. Healthy fats from oils, nuts, seeds, and avocado complete balanced meals.

Dairy foods like milk and yogurt are allowed but not emphasized. Red meat and processed meats are recommended only sparingly due to health risks. Refined grains, salt, and added sugars are minimized.

Sample daily menus could include:

• Breakfast: Oatmeal with berries and almond milk. Hard-boiled egg white.
• Lunch: Mixed greens salad with chicken, tomatoes, cucumbers. Dressing on the side.
• Dinner: Veggie and bean chili. Brown rice. Steamed broccoli.
• Snacks: Fresh fruits, raw veggies and hummus, nuts.

Recipes, meal plans, and grocery lists tailored to your calorie target and preferences make healthy eating easy to stick with.

What Are the Benefits of the Golo Diet?

According to the company, potential perks of the diet and Release supplement include:

• Steady weight loss without extreme calorie cutting or exercise
• Better blood sugar regulation
• Increased energy
• Reduced cravings and hunger
• Improved mood
• More balanced hormone levels
• A kickstart for transitioning to healthier eating

The focus on whole, plant-based foods aligns with nutrition guidance. Some people appreciate a structured, customized program versus generic diet tips.

Having coach support and accountability may promote adherence. If Release targets hormonal contributors to weight gain as claimed, it could offer additional benefits.

What Are Possible Concerns with the Golo Diet?

However, there are some potential drawbacks of the Golo diet to also weigh:

• Its relatively costly between Release and meal plan pricing
• Scientific evidence on Releases effectiveness is limited
• Eating only 1,300-1,500 calories will be too low for some people
• Highly restrictive diets are difficult to sustain long-term
• Nutrient deficiencies may develop if food groups are severely restricted

There are also questions about possible side effects or drug interactions with Release due to its herbal ingredients.

As with any supplement, its best to consult your physician before starting, especially if taking any medications or if pregnant/nursing.

Cost Breakdown of the Golo Diet

One potential downside of the Golo diet is the cost:

• Release supplement: $50-60 for 1 month supply
• Golo for Life program: Starts at $149 for 1 month. Ongoing costs of $44-99 per month.

There are tiered pricing levels based on services included like meal plans, coaching, online tools, and recipes. The meal planning guidance does help justify the monthly fees.

Some budget strategies are to split Release with a friend to lower supplement costs or try the diet on your own using free online recipes.

Does Science Support the Use of Release and the Golo Diet?

According to the Golo website, Release underwent clinical testing with impressive results. However, the studies have not been published in peer-reviewed journals.

Some small pilot studies suggest the ingredients in Release may support weight management, but larger-scale research is still needed.

For example, banaba leaf extract has shown promise for improving glucose control and metabolic parameters in those with diabetes and prediabetes.

Chromium is involved in carbohydrate and fat metabolism. Rhodiola rosea may assist with exercise endurance.

But Confirming these single ingredients translate to measurable benefits at the doses used in Release requires rigorous clinical trials.

As for the diet itself, restricting calories to just 1,300-1,500 per day promotes short-term weight loss for overweight individuals. Yet such aggressive energy deficits often spur rebound weight gain.

So more studies must confirm the diets safety and sustainability too. Talk to your doctor before undertaking any restrictive weight loss program.

Should You Try the Golo Diet? The Final Verdict

The Golo diets focus on plant-based nutrition aligns with health guidance on eating more veggies, fruits, whole grains, beans, and lean proteins.

Incorporating Release could offer additional blood sugar and hormonal management benefits, but more research is still needed. Consult your doctor before trying supplements.

The meal plans and coaching provide helpful structure, but may not be affordable for everyone. Eating just 1,300-1,500 calories is quite low as well.

This diet requires dedication to achieve results, including cooking most meals at home and exercising portion control. Loosening up after hitting your goal weight could cause rebound weight gain.

Overall, the Golo diet could kickstart weight loss through calorie restriction along with support from Release and guidance. But sustaining long-term results will likely require transitioning to intuitive, minimally processed eating with more calories.

Frequently Asked Questions

How much weight can I expect to lose on the Golo diet?

Golo claims most people lose 1-3 pounds per week following the diet and taking Release. Losing at this pace could lead to about 15-20 pounds of weight loss over 2-3 months.

Is exercise required with the Golo diet?

No, exercise is not mandatory. But adding physical activity provides added health benefits and can allow for slightly higher calorie intake while still losing weight.

Can I eat out on the Golo diet?

It is still possible to dine out while following the Golo diet. Focus on plant-based options like salads, veggie-based dishes, and lean proteins. Be mindful of portion sizes. Skip sugary drinks, appetizers, and calorie-dense sides and desserts.

Are Golo Release pills safe?

The Golo company claims Release is formulated from natural ingredients and safe when taken as directed by adults. However, its best to consult your physician before starting any new supplement, especially if on medication or if pregnant/nursing.

What happens when I meet my goal weight on Golo?

Transition off the structured meal plans to intuitive, minimally processed eating focused on whole foods. Increase calories moderately while remaining active to sustain your new weight. You may be able to reduce or stop Release if weight stays stable without it.

The Bottom Line

The Golo diet prioritizes healthy plant-based nutrition to facilitate weight loss aided by the Release supplement. While the meal plans and coaching offer helpful structure, the costs add up and calorie levels are quite restrictive.

More research is still needed to fully validate the diets effectiveness and safety for long-term weight management. Overall, the Golo diet may provide initial motivation, but sustained healthy eating and lifestyle habits are critical for lasting success.

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.