Golo diet- What is Golo Diet, Golo Side Effects & Health Benefits

Have You Heard of The GOLO diet?

It is a popular diet that has been gaining a lot of attention lately. 

The GOLO diet is based on the principle that we should all eat foods that are low in glycemic load. 

This means eating mostly unprocessed foods such as fruits, vegetables, and whole grains.

The GOLO diet also recommends avoiding sugar and processed foods. 

It is a very healthy diet, and it can help to lose weight and improve overall health. 

However, it is not right for everyone.

If you are interested in trying the GOLO diet, then read on for more information about how it works and what you can expect.

What Is the GOLO Diet?

The GOLO Diet is a weight-loss program that focuses on balancing hormones to help you lose weight.

The GOLO Diet is based on the theory that your hormones are responsible for weight gain. It was invented by Chris Lundin, CEO of GOLO for Life.

By balancing your hormones, GOLO claims that you can lose weight without dieting or exercising.

GOLO offers 2 programs: 

1. The basic program and 
2. Advanced program. 

The basic program is a four-week program that includes a meal plan, a supplement plan, and a workout plan. 

The advanced program is an eight-week program that includes all of the same components as the basic program, plus a one-on-one consultation with a GOLO coach.

Benefits of the GOLO Diet

The GOLO Diet promises many benefits, including weight loss, improved energy, and better health.

The GOLO Diet is a weight-loss program that promises many benefits, including weight loss, improved energy, and better health.

The diet is based on the principle of “eating clean” – eating foods that are natural and unprocessed.

The GOLO Diet also focuses on exercise and accountability. 

Participants are encouraged to exercise for at least 30 minutes per day and to track their food intake and weight loss progress in a journal.

The GOLO Diet is a comprehensive program that can help you lose weight and improve your health.

How Does the GOLO Diet Work?

The GOLO Diet is a weight-loss program that is based on the theory of glycemic load.

The glycemic load measures how much a food will raise blood sugar levels. 

Foods that have a high glycemic load are bad for weight loss because they cause blood sugar levels to spike, which leads to cravings and weight gain.

The GOLO Diet focuses on eating foods that have a low glycemic load, so that blood sugar levels remain stable and the body does not experience cravings.

It also encourages people to exercise regularly and drink plenty of water.

Components of the GOLO Diet

When it comes to the GOLO diet plan, there are three main components you should be aware of. 

The first is the Supplement Release, which is designed to help reset your metabolism, reduce inflammation and improve insulin sensitivity. 

The second component is the Metabolic Fuel Matrix, which helps keep your body in balance so that it can burn fat more effectively. 

Finally, the GOLO Roadmap provides guidelines on what to eat, which supplements to take and how to exercise for optimal results.

Tips for Sticking to the GOLO Diet

Even though the GOLO Diet can help you make healthy choices, sticking to it is not always easy. Here are a few tips to make sure you stay on track:

First, plan ahead. 

Make sure you have healthy snacks and meals ready in advance so that when hunger strikes, you don’t give in to temptation.

Secondly, be mindful of portion sizes and keep track of how much you’re eating. Many people underestimate the amount of food they are consuming in their diet and end up eating much more than they should. 

Thirdly, listen to your body’s cues and modify the diet accordingly. You may need to add more healthy fats if you’re feeling deprived or cut back on carbs if your energy levels are low. 

Lastly, don’t beat yourself up if you slip up – that’s part of the learning process. Just get back on track as soon as possible and refocus your efforts on following the plan.

Side Effects of the GOLO Diet

You may experience some side effects while on the GOLO diet. 

If you have been consuming a lot of processed and pre-packaged foods prior to this diet then you may have withdrawal symptoms in the beginning.

This could be headaches, nausea, fatigue, or cravings for sugar and carbs.

The GOLO diet does require a significant lifestyle change, and it should be done gradually. 

If you experience any unpleasant side effects from the sudden change in your eating habits, take a few days to adjust before continuing with the diet.

While the company claims that GOLO Release includes no caffeine or other stimulants, the Food and Drug Administration (FDA) does not regulate supplements in the same manner that medicines do. 

So, consult your doctor before taking it.

Though it contains various plant extracts that are said to boost metabolism, it also contains micronutrients that are easily obtained by eating a balanced diet or taking a basic multivitamin that contains zinc, chromium, and magnesium.

Furthermore, although some people may find it simple to prepare nutrient-dense meals utilizing the diet’s principles, others may find it difficult and restricted due to the diet’s rigorous guidelines for which foods and quantity amounts are permitted at each meal.

Consumers may get unduly perplexed by the diet’s numerous modifications and the numerous considerations that must be made, such as fit points, fuel values, and individual metabolic rates.

Last but not least, there is a paucity of objective studies on the GOLO Diet, as the only ones that are accessible were financed and carried out by its developers.

It is also uncertain whether the diet offers any further advantages beyond just promoting a nutrient-dense, well-rounded diet, and frequent exercise.

Ingredients of the Golo Diet

GOLO is a popular diet that is based on the idea that our diets should adhere to the micro- and macro-nutrients that are found in nature—and are known to be beneficial for maintaining healthy blood sugar levels. 

The GOLO diet comes with a range of supplements, which may include banaba leaf, barberry bark extract, chromium, zinc oxide, and apple polyphenol. 

Banaba leaf

Banaba leaf is extremely beneficial in the treatment of diabetes since it contains corosolic acid, which is considered to be efficient in reducing blood sugar levels.

It aids in glucose absorption and sugar transport from the blood to bodily tissues. 

The leaf is also high in antioxidants, which aid to boost one’s general health.

Barberry bark extract

Barberry bark extract can promote heart health. It also aids in the regeneration of tissue cells and the improvement of blood circulation. 

This chemical helps to regulate blood sugar levels while also reducing fat buildup and so aiding in weight reduction.

Chromium

A vital mineral, chromium is employed regularly in many weight-loss plans. 

Controlling blood sugar is crucial for those trying to get healthy, and doing so may be done by ingesting this substance.

Zinc oxide

Zinc is an essential element that boosts immunity and aids in maintaining healthy testosterone levels.

Several foods, including eggs, oysters, meat, seeds, and nuts, are high in zinc.

The substance berberine HCl has anti-diabetic effects. 

Chinese folks have been reducing blood sugar and inflammation with this medication since ancient times.

Apple polyphenol

Due to its high antioxidant content, it enhances a person’s overall health.

Rhodiola

This natural element is supposed to assist with depression and nervous system improvement. 

This chemical boosts body metabolism, which aids in weight loss in the long term. 

Furthermore, this component can raise glycogen levels in the body, which will aid in weight reduction.

These components were carefully chosen because they have been shown to help regulate blood sugar levels in the body. 

As you can see, GOLO is not just about eating healthy foods or counting calories; it is about activating these natural components in order to achieve balance in your body.

Foods to Eat on the GOLO Diet

• Animal protein: beef, chicken, pork, eggs, milk, cheese, and yogurt
• Seafood: fresh or frozen
• Healthy fats: coconut oil, olive oil, chia seeds, hemp seeds, and flax seeds
• Whole grains: brown rice and quinoa
• Legumes: pinto, black, and garbanzo beans
• Other vegetables: potatoes, sweet potatoes, and winter squash
• Fresh fruit: especially berries
• Green vegetables: asparagus, broccoli, kale, and zucchini
• Nuts: almonds, walnuts, and cashews

On the GOLO diet, you’ll be encouraged to eat animal proteins such as eggs, poultry, and lean cuts of beef and pork. 

Healthy fats like olive oil, avocados, and nuts should also be included in your diet. 

Whole grains like quinoa, barley, and oats are recommended for getting the right amount of carbohydrates. 

Legumes such as peas and lentils are also considered healthy options.

For vegetables, GOLO recommends eating other types of vegetables such as carrots and sweet potatoes in addition to green leafy ones such as kale and spinach. 

Fresh fruit should be limited on the GOLO diet but is still a great way to get vitamins from natural sources. 

Eating nuts is also part of the GOLO diet since they provide healthy fats and protein.

Foods to Avoid on the GOLO Diet

• Added sugar
• Artificial sweeteners
• Sweet baked goods and sweetened beverages
• Processed foods, such as sausages, lunch meats, and plant-based meat substitutes
• Refined foods
• White bread

On the GOLO diet, you should avoid foods that contain added sugars, artificial sweeteners, sweet baked goods, sweetened beverages, processed and refined foods, and white bread. 

Added sugar is a type of sugar added to food during preparation or processing. 

Examples include high-fructose corn syrup, coconut sugar, and date sugar. 

Moreover, artificial sweeteners such as aspartame and sucralose can be found in many sugar-free products such as chewing gum and diet sodas. 

This diet also recommends avoiding sweets like cakes, cookies, and pastries and sugary beverages like soda or energy drinks. 

Lastly, processed foods such as sausages, lunch meats, and plant-based meat substitutes as well as refined foods like white bread are discouraged.

Scientific Research on the Golo Diet

Before you decide to try the Golo diet, it’s important to understand what scientific research has to say about it. 

Unfortunately, there is not a lot of research that can be used to definitively determine if this diet is truly effective.

That being said, early studies demonstrate that because of the diet’s focus on eating whole foods and avoiding processed alternatives, participants have given favorable reviews regarding their energy levels, weight loss results, and general well-being. 

People also report feeling less hungry throughout the day due to the balanced meals and snacks suggested by the GOLO diet.

How to Prepare the GOLO Diet & Tips

When preparing to start the GOLO diet, it is best to consult a doctor or healthcare professional first. 

Additionally, it is important to read the GOLO diet manual before beginning. 

It is also helpful to plan out meals ahead of time and make sure to shop for the right ingredients in order to stick with the diet.

There are also a few tips that can help make this lifestyle change easier and more successful. 

Drink plenty of water; this helps flush sugar from your body as well as helps you feel less hungry for snacks. 

Make sure to also get plenty of rest each night as proper sleep helps your body maintain a healthy metabolism.

Lastly, be sure to stay active and fit – whether it be taking daily walks, joining an online workout class, or setting up outdoor exercise circuits at home – fitness plays an important role in your weight loss journey!

Can It Aid With Weight Loss?

The GOLO Diet promotes eating wholesome, healthful meals and boosting activity, all of which should help with weight loss.

The GOLO Diet’s creators commissioned and sponsored a number of studies that assess its efficacy and are available on the website of the business.

A 26-week research with 35 overweight and obese participants found that adding an exercise routine, the GOLO Release supplement, and dietary and behavioral adjustments led to an average weight loss of 31 pounds (14 kg).

In further research involving 21 participants, it was shown that those who used GOLO Release in addition to diet and exercise lost a total of 53 pounds (24 kg) over the course of 25 weeks, which is around 32.5 pounds (15 kg) more than the control group who didn’t take GOLO.

But remember that these were little research that wasn’t shared in peer-reviewed publications. 

They have a substantial risk of bias because the GOLO Diet’s creators sponsored and oversaw their execution.

Furthermore, it’s not apparent if weight reduction is directly induced by the GOLO program and supplements or if it happens as a consequence of a mix of food, activity, and behavioral changes.

Therefore, further study is required to evaluate whether the GOLO Diet is more beneficial than other programs, even though it may aid individuals who wish to lose weight by encouraging appropriate dietary and lifestyle adjustments.

7 days Sample Meal Plan

To help you get started on the GOLO Diet, here is an example one-week food plan:-

Monday

• Breakfast: an omelet with apple slices, broccoli, and olive oil.
• Chicken cooked over couscous, asparagus, and coconut oil for lunch
• Dinner will be fish with boiled potatoes, stir-fried vegetables, and olive oil.

Tuesday

• Scrambled eggs with steamed spinach, blueberries, and almonds for breakfast 
• Buckwheat, roasted bell peppers, and olive oil are used to make a roast turkey for lunch.
• Cooked fish with greens, walnuts, and grapes for dinner.

Wednesday

• Breakfast will consist of chia seeds, overnight oats, and hard-boiled eggs.
• Lunch consists of a GOLO salad dressing, spinach, and tuna salad.
• Roast beef, mashed potatoes, carrots, and extra virgin olive oil for dinner.

Thursday

• Omelet with grapefruit and walnuts for breakfast
• Pork chops, yams, spinach, and almonds for lunch
• Dinner will be pan-fried salmon with steamed Brussels sprouts, fresh fruit, and olive oil.

Friday

• Poached eggs with sliced pears and pistachios for breakfast
• Lunch consists of roasted chicken, a side salad, apples, and GOLO salad dressing.
• Dinner will be zucchini boats with meat filling, tomatoes, and coconut oil.

Saturday

• Eggs scrambled with arugula, strawberries, and olive oil for breakfast
• Lunch: baked cod with arugula, chickpeas, and GOLO salad dressing
• Dinner will be beef stir-fried with quinoa, broccoli, and walnuts.

Sunday

• Breakfast would consist of scrambled eggs, oats, and hemp seeds.
• Ground turkey, brown rice, tomatoes, and almonds for lunch
• Dinner will consist of a chicken breast with green beans, sweet potatoes, and oil.

Conclusion

At the end of the day, only you can decide if the GOLO diet is proper for you. 

It does have some benefits, like encouraging people to make healthier choices and eat more vegetables. 

However, it’s also a restrictive diet that could be difficult to follow in the long term. 

Before starting the GOLO diet, be sure to consult with your doctor to make sure it’s safe for you.