Golo food is not your usual type of food. Unlike other diets (such as the Mediterranean diet, vegan, paleo or keto), the Golo diet is a prescribed way of eating that requires a balanced diet while restricting your calorie intake. In addition, the Golo diet promises “good health, sustainability and weight loss,” making it a good choice for those who have the goal of losing weight. But while the Golo diet makes some bold health claims, those interested in trying it should proceed with caution. Keep reading to learn more about the Golo diet and whether it’s right for you.
What is the Golo Diet?
The Golo diet was developed by a “group of dedicated doctors and pharmacists” in 2009 (although there is no clear evidence of them). This diet requires you to reduce your daily calorie intake to 1,300 to 1,500 “nutritionally-dense calories” while taking their diet plan called Release. The goal is to improve metabolic health and fuel yourself with the “right food” to increase energy levels and stay full throughout the day. In addition, the website claims that Golo’s diet will help you “feel better without cutting too many calories, leaving out food groups or eating junk food. ”
Brittany Lubeck, RD, a nutritionist and food writer, explains EatingWell, “Golo diet is a stable and unstable diet on the market. However, the website claims that their diet will ‘help your body manage fat, regulate your metabolism and reverse the damage to produced by common ingredients.’ But there is no science to support this and other claims.”
A list of Golo’s ingredients
The Golo diet encourages eating whole, unprocessed foods while taking their Release supplement to support weight loss. Although the website doesn’t list what foods are allowed, you get a free book of what you can eat after your first purchase of Release. These include:
- Animal protein such as beef, chicken, pork, eggs, milk, cheese and yogurt
- Fresh fruit
- Green leafy vegetables such as asparagus, broccoli, zucchini and kale
- Healthy fats like coconut oil, olive oil, chia seeds, hemp seeds and flax seeds.
- Legumes such as black beans, pinto beans, garbanzo beans and white beans
- Nuts and seeds such as almonds, cashews, walnuts, pistachios and peanuts
- Other vegetables such as potatoes, sweet potatoes and yams
- The sea
- Whole grains like brown rice, oatmeal and quinoa
Is Golo food safe?
The benefits of the Golo Diet
The Golo diet recommends eating healthy, whole foods while avoiding processed foods. Eating more plant-based, whole foods can help reduce your risk of heart disease, cancer and type 2 diabetes, according to a 2022 study published in the American Journal of Lifestyle Medicine. Whole foods are nutrient-dense, meaning they are low in calories and rich in vitamins, minerals, fiber and other nutrients essential for good health. Also, a 2019 study published in Cell Metabolism it is known that eating whole foods instead of highly processed foods can help support a healthy weight and prevent overeating.
The dangers of the Golo Diet
One of the first red flags of this diet is the extreme calorie restriction. A calorie deficit of around 300 to 500 calories per day is recommended for sustained weight loss. The Golo diet, which requires only 1,300 to 1,500 calories per day, is not safe for most adults unless under medical supervision. Also, caloric needs vary from person to person based on age, size, gender, activity level and other factors, according to the National Institutes of Health. “It’s easy to give blanket guidelines for calorie intake, but calories need to be allocated for the best results,” Lubeck says. “Also, calorie restriction has been linked to weight regain and eating habits.”
Another aspect of the diet is that it requires a weight gainer. Although some of the ingredients in the Golo diet, Release, have been studied for their weight loss benefits (such as banaba leaf), more research is needed before any of them become commonplace. to weight supplements. Also, other studies show that supplements like Release can be just as harmful.
Also, Golo food manufacturers make promises that are not backed up by research. The Golo diet website makes unfounded health claims (such as restoring hormonal balance, improving metabolic health and rapid weight loss). “There is no good evidence to show that nutritional supplements work,” Lubeck said.
Should You Try The Golo Diet?
We do not recommend low-carb diets because they can cause malnutrition and nutrient deficiencies. If you have a history of poor diet, are on medication or have diabetes, then the Golo diet is not recommended for you. However, if your general health is good and you think it is suitable for your lifestyle, then the Golo diet is the way to lose weight in a short time.
“Real changes in your health are made through sustainable practices that don’t involve a ‘magic’ supplement or calorie restriction that you can’t maintain for the rest of your life,” explains Lübeck. “Making healthy changes doesn’t require an upfront investment like those required for Golo’s diet.”
Always talk to your doctor or registered dietitian before starting any diet plan to make sure it’s safe for you.
1. Who should not try Golo food?
People with a history of disordered eating should not try the Golo diet because being too strict on calories can lead to unhealthy eating patterns. People with diabetes should avoid food from the ingredient Release that can lower blood sugar. Finally, those taking medication for medical conditions should avoid the Release supplement. “The Golo diet should not be followed by those taking medications for medical conditions. The Release supplement contains certain herbs that may interact with medications,” said Lubeck. .
2. What is the monthly cost of Golo food?
The Golo menu itself is free. However, the Release supplement is not. You can buy one to three bottles from their website. Each bottle contains 30 days worth of capsules. Prices range from $59.99 to $119.85, depending on how much you buy. The makers of the Golo diet recommend that users take one Release capsule with each meal.
3. What are the effects of taking the Golo diet?
The website’s FAQ section states that the Golo diet has no side effects. However, this may be due to insufficient research on the supplement. Despite the website’s instructions that Release can be taken with medications (including medications for type 2 diabetes), talk to your healthcare provider before starting a new diet or experiment. making a new addition. If you decide to try the Golo diet, confirm with your doctor or nutritionist that there are no drug combinations with the Release supplement that could cause adverse effects.
The Bottom Line
The Golo diet is a short-term weight loss plan that involves eating whole foods. However, the diet requires that you restrict calories significantly while taking a diet called Release with any diet that has not been researched and shown to be safe. These factors make Golo food ineffective and unstable in the long run. Also, the Golo diet is not recommended for people with a history of obesity, diabetes or who are taking medications for medical conditions. If your health goal is weight loss, try to make healthy food choices that are not restrictive and fit your preferences and lifestyle.
Continue reading: Is the Vegan Diet the Best Diet?