Humans are always looking for ways to optimize their health, and one of the easiest ways to go about this is to maintain a healthy diet.
There are numerous diets a person can key into, and one of them is the GOLO diet.
Our bodies should be one of our greatest assets, and our health should be our most treasured structure—more than our material belongings.
Our bodies should come first because they are the containers of our soul and spirit, and whatever happens to the container also affects the soul.
Living healthy, dieting well, maintaining balance in our functional parts, having a good weight, having positive mental health, and exercising well all lead to the perfect credit that our body needs.
Diet and nutrition play a notable role in taking care of our bodies, and the GOLO diet plan is what you need to achieve your desired weight and good health.
What Is the GOLO Diet?
The GOLO diet centers on controlling insulin levels to boost weight loss.
The GOLO diet’s website reports that it was formulated by a cooperative unit of doctors and pharmacists to help regulate hormone levels until a balance is attained, increase metabolism, and assist in maintaining stable weight loss.
The concept is grounded on research proving that a diet with a low glycemic load — made up mainly of foods that do not increase blood sugar or insulin levels — can hasten metabolism, thus weight loss and fat burning.
The makers of the GOLO diet ensure that if you focus on healthier meals and increase your metabolism, you can eat up to 30% more food and still lose your desired weight.
This is unlike the traditional way of losing weight, which involves limiting one’s food intake and always checking one’s calories.
Components of the GOLO diet
These elements of the GOLO diet can help you achieve your weight goals.
There are three main components of the GOLO diet, and they are namely:
- The GOLO Release supplement comprises a range of minerals and plant extracts believed to help balance blood sugar levels, promote energy, and decrease cravings. This plan encourages the use of this supplement.
- Guidebook: The GOLO Rescue Plan is packaged with every purchase. It is a guidebook that offers necessary information and essential instructions on how to develop an adequate and healthy diet with the foods you enjoy, grounded on your body’s rate of metabolism.
- Online Community: Being a member likewise gives you the right to join an online community, including encouragement from online instructors, discounted products, health appraisals, and free diet plans.
Can the GOLO Diet Help You Lose Weight?
The GOLO diet promotes healthy eating and enhances exercise, which can hypothetically help with weight loss.
Many distinct and relevant pieces of research, solely funded and carried out by the GOLO diet manufacturers, were conducted to evaluate its effectiveness.
This information is available and accessible on the company’s website. One study, which lasted about 26 weeks, involved 35 overweight and obese adults.
The 26-week study indicated that an excellent combination of the GOLO Release supplement, behavioral changes relating to their diet, and a controlled diet with an exercise program led to a mean weight loss of 31 lbs (14 kilograms).
Yet, another study conducted amongst 21 overweight and obese adults who made a combination of a healthy diet and regular exercise with GOLO Release was found to have lost an average of 53 Ib (24 kilograms) in over 25 weeks.
These people lost about 32.5 lbs (15 kilograms), much more than the control group that did not use GOLO Release supplements.
In addition, it is still not clear if the cause of weight loss is the GOLO diet supplements specifically or just the combination of a regimen diet, proper exercise program, and behavioral modifications.
Although the GOLO diet may be very helpful in some people by encouraging a change in lifestyle and a healthy diet, more research is required to ascertain whether it is more productive than other regimens.
Benefits of the GOLO Diet
The GOLO diet is recommended because of what you stand to gain from it.
The benefits include:
Promotes Healthy Eating
The GOLO diet promotes a healthy diet rich in nutrients the body needs, such as leafy vegetables, fruits, healthy fats and oils, and lean proteins.
This is how your body will efficiently get all the minerals, vitamins, and antioxidants your system needs.
Furthermore, diet is an excellent option, especially if your knowledge of nutrition and related topics is limited.
It makes it easy to strike a balanced, adequate diet by simply combining one or two portions of each of the four fuel groups—carbs, healthy fats, proteins, and vegetables—per meal.
Encourages Exercise
The GOLO diet plan is linked to healthy living. This plan includes encouraging exercise, which not only helps you lose weight but also helps you stay fit.
Reduce Blood Sugar Level
In fact, many studies have shown that regular exercise could help manage blood sugar until it is reduced to a balanced or required level.
In addition, a critical investigation was carried out on many commercially prepared foods; it was found that even slightly processed foods have more fillings and increase blood sugar less than extremely processed products.
Behavioral Modification
By the time you finish this voluntary program, your attitudes and behaviors toward diet and other health-related issues will undeniably improve.
This is not some program you engage in and then drop all you learned when you are done.
This goes beyond your cognition and influences your behavior, graduating living healthy from an action to a habit of character. It inevitably becomes a part of you.
It Helps You Attain the Desired Weight Loss
Most people patronize the GOLO diet company for weight loss. This surely will help you achieve that weight loss since it influences your behavior, encourages healthy eating and regular exercise, and enables you to burn fat.
The GOLO Diet is modified based on many concrete nutritional principles, including increasing exercise and eliminating processed foods.
These practices are known to encourage weight loss and reduce blood sugar levels.
Potential Downsides of the GOLO Diet
There are negative aspects of the GOLO diet despite its general positive effects, and they are:
The Expense
The GOLO Diet is a costly course to follow. For instance, GOLO Release’s price is $38 in exchange for 90 tablets, which can stay up to a month to three months according to how many pills you take per day.
Some Constitute of the GOLO Diet Can Be Easily Gotten
The GOLO diet is acclaimed for containing many nutrients extracted from plants and its products to aid metabolism.
Still, this diet plan also includes some micronutrients that can be obtained easily by adopting a highly nutritious diet or consuming common multivitamins containing micronutrients such as magnesium, zinc, and chromium.
Some People May Not Have It Easy
While some individuals may quickly adapt to the diet’s strict rules, which include strict rules on what food to eat and which to avoid, others may not be as adaptive as they are; thus, they may find it challenging to stick to because of its strict rules.
“Biased” Research
Lastly, the research on the GOLO diet is considered to be highly biased. This is because the only source of research on it is solely funded and carried out by its producers.
No company would clearly state their company’s shortcomings, especially those that can ruin the business.
If anyone could write a review about themselves, wouldn’t they exaggerate things that seemed good and dim the light on the sides?
However, there is no proof that the GOLO diet has other benefits besides supporting a healthy diet and regular exercise.
Foods to Eat
The GOLO Metabolic Fuel Matrix is one of the chief elements of the GOLO diet.
It permits you to choose from the four fuel groups: protein, fats, carbohydrates, and vegetables.
You can eat three square meals daily, while this plan permits adding 1–2 portions of the four fuel groups. Engaging in exercises can benefit me more from this plan.
Below is the diet you are advised to eat:
- Protein: Meals rich in protein may include nuts, seafood, eggs, meat, and dairy products such as milk and cheese.
- Fats: Meals rich in healthy fats should contain olive oil, nuts, coconut oil, flax seeds, chia seeds, hemp seeds, and GOLO salad dressing.
- Carbs: Meals rich in carbs contain low calories, including berries, yams, potatoes, wheat, fruits, beans, and whole grains.
- Vegetables: Leafy vegetables with the necessary Recommended Daily Intake (RDI) that include cucumbers, spinach, arugula, broccoli, brussels sprouts, cauliflower, and celery.
Foods to Avoid
The GOLO diet discourages some meals. These include processed foods, red meat, and other meals adversely affecting body growth and development.
The GOLO diet centers mainly on a healthy meal plan. The GOLO diet plan has short-term variants that will help you get started on the GOLO diet plan.
7-Day Kickstart is one of the short-term options of the GOLO diet plan, which is usually promoted as a fast and straightforward method for getting rid of potent toxins in the body before switching to the usual GOLO eating plan.
Reset 7 is also one of the variants of the GOLO diet plan. These precise diet plans require the elimination of processed foods, sugar-sweetened and artificially sweetened beverages, dairy products, red meat, and grains.
You can add them later, but they are to be enjoyed in moderation in addition to the regular GOLO Diet. Below are listed foods that you should stay away from while on the GOLO Diet:
- Processed foods: Biscuits, plantain and potato chips, crackers, cookies, bread, cakes, and other baked goods.
- Red meat: Pork, lamb, beef, including fatty cuts of beef. (short-term diet only).
- Sugar-sweetened beverages: Soft drinks, energy drinks, sweetened teas, vitamin waters, and juices.
- Grains: Millet, oats, rice, pasta, spaghetti, and bread. (short-term diets only).
- Dairy products: Milk, yogurt, ice cream, milk, fat-cheese, and butter (for short-term diets only).
- Artificial sweeteners: Saccharin, fructose, sucralose, and aspartame.
Sample Meal Plan
Below is a tabulated sample diet plan to help get you started on the GOLO Diet plan for one week:
Monday
- Breakfast: Scrambled eggs with sautéed broccoli, apple slices, and coconut oil.
- Lunch: Baked chicken with spinach and olive oil.
- Supper: Stir-fried salmon with vegetables, baked potatoes, and olive oil.
Tuesday
- Breakfast: Hard-boiled eggs with steamed spinach, blueberries, and walnuts.
- Lunch: Grilled turkey with asparagus, cut bell peppers, and olive oil.
- Supper: Grilled flatfish with kail, almonds, and grapes.
Wednesday
- Breakfast: Omelet with overnight oats and almonds.
- Lunch: Tuna salad with GOLO salad dressing and a banana.
- Supper: Baked beef with boiled potatoes, side salads, and olive oil.
Thursday
- Breakfast: Scrambled eggs with grapefruit and chia seeds.
- Lunch: Porkchops with spinach and hemp seeds.
- Supper: Pan-fried salmon with broccoli, coconut oil, and fruit salad.
Friday
- Breakfast: Hardboiled eggs with sliced avocado pears and olive oil.
- Lunch: Roast chicken with buckwheat, GOLO salad dressing, and an orange.
- Supper: Stir-fried beef with courgette sauceboats with olive oil and salad dressings.
Saturday
- Breakfast: Poached eggs with strawberries and coconut oil.
- Lunch: Grilled codfish with GOLO salad dressing and apples.
- Supper: Roast beef with Brussels sprouts, almonds, and tomatoes.
Sunday
- Breakfast: Omelets with spinach, oatmeal, and chia seeds.
- Lunch: Roast turkey with brown rice, apple slices, and almonds.
- Supper: Chicken breast with carrots, mashed potatoes, and Chai seeds.
A simple sample menu on the GOLO Diet includes the four fuel groups in varying proportions.
The serving suggestions may vary widely, ranging from one tablespoon of olive oil to three ounces of fish.
