Golo Diet 101: Pros, Cons, Effectiveness, Safety, Weight Loss Results

What is the Golo Diet?

The Golo diet is a commercial weight loss program that involves restricting calories to between 1,300-1,500 per day along with taking a proprietary supplement called Golo Release. The supplement contains a blend of plant extracts and minerals designed to help regulate blood sugar, curb cravings, and promote weight loss.

The diet was created by three doctors - Dr. Keith Ablow, Dr. Laurel Mellin, and Dr. Donald Hensrud - and has been around since 2009. It claims to help people lose up to 30 pounds in just 10 weeks without excessive exercise.

How Does the Golo Diet Work?

Here's a quick overview of how the Golo diet works:

• Restrict calories to 1,300-1,500 per day
• Take 1-2 capsules of Golo Release before each meal
• Eat balanced meals and snacks with a focus on lean proteins, fruits, vegetables and whole grains
• Get 30-60 minutes of exercise most days of the week

By coupling calorie restriction with the Golo Release supplement, the diet aims to help regulate blood sugar, curb cravings, improve insulin sensitivity, and promote weight loss.

What Does Golo Release Do?

The main supplement in the Golo diet is called Golo Release. It's a proprietary blend of plant extracts and minerals, including:

• Zinc
• Chromium
• Banaba leaf extract
• Rhodiola rosea

According to the company, these ingredients work together to help:

• Regulate blood sugar levels
• Increase insulin sensitivity
• Reduce cravings and appetite
• Boost metabolism
• Support healthy weight loss

Does the Golo Diet Work for Weight Loss?

Currently there are no peer-reviewed studies evaluating the effectiveness of the Golo diet specifically. However, the diet does include several components that are backed by science for weight loss:

• Calorie restriction - Restricting intake to 1,300-1,500 calories per day will promote weight loss for most people.
• Balanced meals - Eating mostly lean proteins, fruits, veggies, and whole grains can help support weight loss and health.
• Exercise - Getting regular physical activity is important for burning calories and building lean muscle mass.

The ingredients in Golo Release may also provide some additional benefits:

• Chromium - Can help improve insulin sensitivity and regulate blood sugar levels.
• Zinc - Plays a role in metabolic function and carb metabolism.
• Banaba leaf - Contains corosolic acid that acts as a glucose transporter.
• Rhodiola rosea - An adaptogen that may help reduce stress and cortisol levels.

That being said, the weight loss experienced on the Golo diet is likely primarily due to calorie restriction and an overall balanced diet.

Potential Golo Diet Benefits

Here are some of the advertised benefits of the Golo diet:

• Promotes weight loss of up to 30 pounds in 10 weeks
• Helps regulate blood sugar and insulin levels
• Reduces cravings and appetite
• Easy to follow with simple meal plans and recipes
• Improves energy levels and mood
• Golo Release is plant-based and can be used by vegans/vegetarians

By switching to a low calorie diet full of nutritious whole foods and taking Release, the Golo diet aims to help people lose significant weight in a short period of time.

What Does Research Say About the Ingredients?

There’s limited clinical research specifically on the Golo Release supplement. However, some studies have been done on its key active ingredients:

• In one study, Chromium Picolinate reduced food intake and hunger cravings in overweight women.
• Zinc supplements have been shown to improve metabolic markers like fasting insulin and glucose in obese individuals.
• Banaba leaf extract improved glucose uptake in animal and test-tube studies.
• Rhodiola rosea decreased cortisol levels and improved weight loss in people with stress-related eating.

While these ingredients show promise for weight loss, more research is still needed on the complete Golo Release formula.

Potential Downsides of the Golo Diet

Despite the possible benefits, there are some potential downsides to consider before trying the Golo diet:

• Low calorie diets can be challenging to stick to long-term.
• You must take supplements to see results.
• Limited independent research validating the diet’s effectiveness.
• Requires purchase of supplements and diet plan materials.
• Not suitable for people with certain medical conditions or dietary needs.
• May cause side effects in some people.

As with any restrictive diet, make sure to talk to your doctor before starting the Golo diet, especially if you have any underlying health conditions.

Does the Golo Diet Have Side Effects?

When followed correctly, the Golo diet is likely safe for most healthy adults. However, some people may experience side effects, including:

1. Low Blood Sugar

Consuming just 1,300-1,500 calories per day can sometimes cause low blood sugar symptoms like dizziness, fatigue, headache, nausea, sweating, rapid heartbeat, and tremor.

If you experience signs of low blood sugar, try eating a snack with protein and complex carbs.

2. Nutrient Deficiencies

Cutting calories this low also increases the risk of nutrient deficiencies over time if food choices are not meticulously planned. Some at risk include iron, calcium, zinc, folate, and vitamins A, D, E and K.

Taking a daily multivitamin can help fill nutrition gaps when calorie intakes are very low.

3. Gallstones

Rapid weight loss from low calorie diets is linked to a higher risk of gallstones. Losing more than 3 pounds per week on extremely low calorie diets seems to be the biggest risk factor.

Drinking enough fluids, eating smaller meals throughout the day, and increasing fiber intake can help reduce this risk.

4. Diarrhea

Consuming a low calorie diet with fewer processed foods may increase the likelihood of diarrhea, gas, and abdominal discomfort at first as your body adjusts.

This side effect is usually temporary and can be reduced by increasing fiber and fluid intake.

5. Fatigue

It’s common to experience some fatigue and low energy when you drastically cut calories. Be sure to get 7-9 hours of quality sleep per night and eat enough protein to help sustain your energy levels.

6. Hair Loss

Sudden weight loss and low protein intake may sometimes contribute to temporary hair thinning and loss. Make sure to meet the recommended 46 grams of protein for women and 56 grams for men to help prevent this.

7. Irregular Menstruation

Women should expect potential impacts to their menstrual cycle when following very low calorie diets. Missed or irregular periods are common side effects.

This is the body’s way of preserving energy for more vital functions when calorie intake is inadequate.

8. Gallbladder Disease

There is some research linking very low calorie diets to a higher risk of gallbladder disease.

Consuming under 1,200 calories daily and losing large amounts of weight quickly seem to be the main risk factors.

9. Heart Problems

Cutting way back on calories can sometimes negatively impact heart health by reducing heart rate variability and increasing LDL cholesterol and triglycerides.

Be sure to have your doctor monitor heart health markers like cholesterol if attempting this kind of diet.

Is the Golo Diet Sustainable Long-Term?

The Golo diet is designed to be followed for short periods of time for quick weight loss. Following such a low calorie diet and taking supplements indefinitely may increase the risks of side effects.

If you do lose weight on the Golo diet, transitioning to a more moderate calorie intake and focusing on whole foods for weight maintenance is likely a healthier and more sustainable option for the long haul.

Tips for Transitioning Off the Golo Diet

Here are some tips to help transition from the Golo diet to a sustainable, long-term eating pattern:

• Gradually increase calories to meet your body’s needs for weight maintenance
• Focus on getting nutrients from whole foods instead of supplements
• Incorporate the healthy Golo diet foods you enjoy like lean proteins, veggies and fruits
• Allow yourself an occasional treat meal while keeping overall diet balanced
• Develop a regular exercise routine you can stick to long-term
• Accept that a slower rate of weight loss from 1-2 lbs per week is healthier
• Consider working with a registered dietitian to develop healthy eating habits

Finding an Eating Pattern That Works

Fad diets that promise rapid results through extreme calorie restriction tend to fail over the long run. To achieve lasting weight loss and better health, it’s important to develop sustainable, balanced eating habits tailored to your individual needs.

While the Golo diet may give you a kickstart on your weight loss goals, it’s best suited as a short-term solution. Focus on creating healthy habits you can maintain lifelong, rather than just a temporary quick fix.

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.