Understanding the Golo Diet and Supplements
The golo smart card pdf diet has become an increasingly popular weight loss program in recent years. But what exactly is it and does it work? This article provides a complete overview of the golo diet, including what foods are emphasized, how the supplements support weight loss, and what the research says about the safety and effectiveness of the plan.
What Is the Golo Diet?
The golo diet is a commercial weight loss program created by Dr. Keith Ablow and nutrition and health experts. It involves following a nutritional plan that emphasizes healthy foods like fruits, vegetables, lean proteins, whole grains, and dairy.
However, the hallmark of the golo diet is taking specialized supplements called Golo Release that are claimed to help manage insulin, metabolism, and inflammation in order to promote weight loss. The supplements are composed of a proprietary blend of minerals, herbs, plant extracts, and vitamins.
How the Golo Diet Works
The golo diet is broken down into three phases:
- Jumpstart Phase - For the first week, calories are restricted to about 1,100-1,300 per day to spur rapid weight loss. Three Golo Release capsules are taken daily.
- Restore Phase - For the remaining duration, calories increase to 1,300-1,500 per day for gradual but steady weight loss results. Three Golo Release capsules continue to be taken daily.
- Maintenance Phase - Once goal weight is achieved, one or two Golo Release capsules are consumed daily to maintain results.
By managing key hormones and neurotransmitters, the Golo Release supplement aims to keep insulin, cortisol, and inflammation at healthy levels to remove common weight loss barriers. This, combined with the diet recommendations, seeks better weight loss than through dieting alone.
Golo Diet Approved Foods
During the initial and restore phases, the golo diet encourages consuming calories from the following food groups:
- Non-starchy vegetables - Spinach, tomatoes, carrots, broccoli, zucchini, etc.
- Fruits - Berries, citrus fruits, apples, pears, etc.
- Lean protein - Chicken, turkey, fish, egg whites, tofu etc.
- Whole grains - Brown rice, quinoa, whole grain pasta, 100% whole wheat bread etc.
- Dairy products - Low-fat milk, low-fat cheese, Greek yogurt etc.
Beyond focusing on nutrient-dense whole foods, followers don’t have to worry about macronutrient ratios. However, added sugars and processed foods are strongly discouraged due to being high in calories but low in essential vitamins and minerals.
Does the Golo Diet Work?
Several studies funded by the company have suggested that the golo diet and Golo Release supplement effectively facilitate short-term weight loss.
In one 90-day study of overweight adults, those taking Golo Release lost on average 13 pounds compared to 5 pounds for the placebo group following the same low-calorie meal plan. Waist size also reduced by about 2.4 inches more in the Golo Release group.
However, unbiased longer-term studies on the golo diet specifically are still lacking to determine the sustainability of the diet for keeping weight off. Some health experts also express hesitation, wanting more transparency about the exact ingredients in Golo Release and their safety with long-term use.
Pros and Cons of the Golo Diet
Here are some of the key upsides and downsides to consider with the golo program:
Potential Benefits- Promotes eating nutritious whole foods like fruits, veggies, and lean proteins
- No need to count macros - just focus on food quality
- Allows modest amounts of healthy carbs rather than very low carb
- Shown to facilitate more weight loss than diet alone in short-term studies
- Provides access to recipes, expert advice, community support and more via app
- Supplement has proprietary blend with no research on long-term safety
- Need to take costly supplements continuously to maintain weight loss
- No evidence yet proving long-term effectiveness and safety
- Very low calories during jumpstart phase may not suit everyone
As with any specialized diet, it’s best to consult your doctor before starting the golo regimen, especially if you have any underlying health conditions or take any medications where interactions are possible.
How to Follow the Golo Diet
Here is an overview of how to follow the golo diet if you and your doctor decide it’s a fit:
Phases and Meal Plan Approach
Be sure to follow the jumpstart, restore, and maintenance phases properly for best results. During the critical first week, stick to around 1,100-1,300 calories with a heavy emphasis on the approved golo foods. Gradually increase calories while continuing weight loss for the next 11 weeks.
In general, focus on filling at least half your plate with non-starchy veggies, 25% with protein, and 25% with fruit/dairy/grains. Minimize added sugars and processed items as much as possible.
Take Golo Release Daily
Take 3 capsules of Golo Release per day during the jumpstart and restore phases. This drops down 1-2 capsules per day for maintenance. Be sure to take the supplements 30-60 minutes prior to your two largest meals with water.
Access Motivational Tools
Utilize all the weight loss tools provided via the golo app or website. Input your daily nutrition and activity to stay on track. Browse recipes and expert tips tailored to the diet when needed. And engage with the golo community for inspiration and accountability.
Incorporate Exercise
To maximize golo diet results, add regular exercise like cardio and strength training according to your abilities. Even just taking a 30-minute walk daily can significantly amplify calorie burning and fat loss.
Track and Adjust Accordingly
Weigh yourself at least weekly to monitor progress and make any needed tweaks to get back on track per the recommended pace of 1-3 pounds of weight loss per week.
The Golo Smart Card and PDF Resources
To simplify following the diet, the golo website and app offer various resources like recipes, shopping lists, and community forums. However, their key educational tool is the golo smart card.
Smart Card Overview
The golo smart card pdf serves as a convenient quick reference guide to following the diet properly. The small credit card-sized document provides a high-level overview of the diet phases, approved foods, sample meals, and appropriate portion sizes.
It's intended to be printed out or downloaded to your phone for on-the-go access about recommended eating and the supplement regimen. The card also offers contact information if any guidance is needed in person or via text message for extra motivation and accountability.
Smart Card Sections
Key sections of the golo smart card pdf include:
- 3 Phases - At-a-glance details on calorie needs, Golo Release dosage, and duration for the jumpstart, restore, and maintenance phases
- Golo Foods - Images of recommended portion sizes for protein, carbs, dairy, fruits, vegetables etc.
- Sample Meals - Ideas for golo-approved breakfasts, lunches, dinners and snacks
- Staying on Track - Top motivation tips for diet adherence and weight loss success
Having this pocket-sized infographic can help simplify meal decisions and serve as an easy reminder for how to follow the diet properly at home, at work, eating out, or when traveling.
Customizing With the Golo App
While the golo smart card pdf delivers general diet outlines, users can obtain customized meal plans, shopping lists, supplement reminders and more through the golo app. Connecting with the motivational community tools and coaches can further facilitate adherence and weight loss success.
The Bottom Line
The golo diet centers around consuming nutritious whole foods while taking Release supplements specifically formulated to help overcome common weight loss hurdles related to hormones, inflammation, and metabolism. Studies funded by the company suggest greater weight loss compared to dieting alone in the short-term but more independent research is warranted on long-term safety and efficacy.
Utilizing resources like the golo smart card pdf provides convenient access to approved foods, serving sizes, meal ideas and motivation tips for simplifying adherence wherever you are. Partnering these with the customized diet planning tools, advice, and accountability features of the golo app and website community can further diet success.
As with adopting any new eating plan for health or weight loss, be sure to consult your doctor first before jumping in to ensure it’s the best fit for your individual needs.
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.
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