Can the Golo diet be a good choice for you?

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Various diets have been proposed by nutritionists and fitness enthusiasts, each of which has its own principles. The Golo diet is one of the newest types of diets that came out in 2016, and its users are increasing every day, but what exactly is the Golo diet and does it work as they claim?

Since before starting any food program, we must get a complete understanding of it, in this article we will have a general overview of this diet and we will try to examine its strengths and weaknesses in an expert and impartial way.


What is the Golo diet and what does it do?

The GOLO diet is a popular short-term weight loss diet plan that proponents claim helps with weight loss through insulin management. The Golo diet, like many diets, does not have a complicated plan for daily nutrition, and the instructions try to make it simple to follow with high flexibility.

This 90-day diet plan tries to restore balance to the body’s hormones and restore the body’s metabolism through healthy nutrition. The principles of this diet plan include limiting calorie intake, reducing meals, eliminating processed foods, which should be accompanied by regular exercise, especially aerobic exercise.

Proponents of this diet believe that by following these principles, you can achieve fitness and sustainable weight loss.

Although the official website of this diet claims that it was presented by committed doctors, pharmacists and researchers, the list of its board of directors and senior managers often includes people who are not doctors and nutritionists themselves, but have a successful history in sales and marketing.

The speed of weight loss in this diet is high, and with the help of insulin level management, people who follow it will reach their desired weight within 1 to 3 months.


How does the Golo diet work?

This diet asks its followers to stop being so strict about what they eat, and instead asks them to focus on regulating their blood insulin. Unlike many diet plans, this diet does not emphasize counting daily calories.

In this food plan, there are some recommended foods and a list of prohibited foods that are seen in most diets of this kind.

In the Golo diet, daily intake of 1300 to 1800 calories in three meals is allowed, and while all its fans have the same dietary guidelines, it is recommended that people determine the amount of calories they consume based on their gender, age, current weight, and activity level.


Which foods are allowed to eat in the Golo diet?

The use of all useful nutrients such as protein, carbohydrates and fats is allowed in this diet(1), which should be consumed with plenty of vegetables. Here we refer separately to the list of food items allowed in this diet.

1- Healthy fats

  • hemp seeds and oil
  • Linseed and linseed oil
  • olive oil
  • coconut oil
  • walnut
  • All kinds of almonds


2- Allowed proteins

  • Chicken breast
  • straight steak
  • Lean cuts of lamb
  • The white fish


3- Useful carbohydrates

The GOLO diet recommends whole grains instead of refined grains and gives its followers permission to use starchy vegetables.

  • Oatmeal
  • sweet potato
  • White potatoes
  • Brown rice


4- Recommended vegetables and fruits

  • raspberry
  • blueberry
  • the vegetables
  • Broccoli
  • Zucchini
  • Asparagus


Which foods are prohibited in Golo diet?

Like most diets, Golo’s nutritional guidelines prohibit the use of processed foods and artificial sweeteners(2). This diet advises its fans to use homemade foods as much as possible.

Prohibited foods that should not be consumed in this diet are:

  • Processed meats such as sausages, hot dogs, smoked meats
  • Refined flour and food products made from it, such as white bread
  • Vegetarian meat substitutes
  • Chips, crackers
  • Unnatural sugars and sweeteners
  • baking soda
  • Sweetened coffee and any drinks combined with sugar
  • Sports energy drinks
  • Cakes, cookies and candies


Which nutritional supplements are recommended in the Golo diet?

The Golo Diet recommends taking certain nutritional supplements while following the program’s nutritional guidelines. The emphasis of this diet is to help increase metabolism and balance the individual’s insulin level through the consumption of these supplements so that the goal of healthy weight loss is more achievable.

The use of nutritional supplements can also help improve energy levels, reduce feelings of hunger and stress and anxiety caused by dieting.


Some of the supplements recommended in the Golo diet

1- magnesium

Some research suggests that magnesium supplementation may help restore insulin resistance in patients with type 2 diabetes. Of course, there is no reliable evidence that this supplement helps with weight loss.

2- Zinc

Zinc is an essential mineral for the human body that is naturally present in many foods. Studies have shown that zinc supplementation may be beneficial for weight loss.

3- Chrome

There is evidence that chromium supplementation is beneficial for improving glucose control. However, the evidence is not conclusive and no research has been done on the effect of this substance on weight loss.

Nutritionists recommend that experts be consulted for the consumption of food supplements, and in this regard, people should not resort to self-medication, because the consumption of these supplements should not interfere with the medications taken by the person.

4- vediola

This extract, which is taken from the root of the vediola plant, may help reduce fatigue and improve athletic performance, but it is not without complications and may cause dizziness or dry mouth.

5- Inositol

Research in people with PCOS has shown some weight-loss effects from inositol. But it is not clear whether these effects are limited to people with this disease or not.

6- Barberry root extract

It is a plant substance that is successfully used in the treatment of several diseases, including diabetes.

7- Gardenia extract

There is limited research to support the use of this fruit extract. A very small study suggests that gardenia extract supplements may be helpful for weight loss.

8- Banana leaf extract

Bananas may help with weight loss and diabetes management. However, little is known about the side effects of long-term use of this supplement.

9- Salcia bark extract

This herbal supplement is sometimes used to manage diabetes. Some research suggests that it may help control blood sugar after eating, but no significant evidence supports its use for weight loss.

10- Apple fruit extract

This supplement increases the intake of pectin, which is a type of soluble fiber. Soluble fiber can help a person feel fuller for longer after eating, but people can naturally get both soluble and insoluble fiber from foods. A rapid increase in daily fiber intake can cause some short-term stomach problems.


What are the health benefits of the Golo diet?

The Golo diet may create healthy lifestyle habits in people that continue after the diet is over. However, the benefits of the diet may vary from person to person.

Certainly, the main recommendations of this diet, which emphasizes the consumption of healthy foods, healthy fats, and encouraging exercise, are all useful for human health, and the results of various researches have proven this.

Controlling blood sugar is useful for all people, especially those with diabetes, that’s why this food plan probably helps the general health of the body. The flexibility of this food plan is one of its other strengths, which allows people with different conditions to follow it without worry.

The consumption of food supplements recommended in this diet, if done under the supervision of a specialist, may help increase the speed of weight loss and maintain the balance of hormones in the body.


What can be the disadvantages or dangers of the Golo diet?

No serious danger threatens normal people by following this diet plan, but it may have some risks for people with diabetes, so they should follow this diet plan more carefully and under the supervision of a doctor.

The biggest problem with this diet is that there is not enough scientific and research evidence to confirm its effectiveness, and no expert can confirm weight loss with this diet 100%.

It is not known whether the person’s weight will remain stable after the end of the diet or whether the excess weight will return again. Self-use of dietary supplements and self-treatment in this diet is also very dangerous and may cause complications for people.


What does the one-week meal plan of the Golo diet include?

The Golo Diet recommends three meals a day, along with nutritional supplements to be taken after each meal. Drinking water is also emphasized in this diet.

Each meal should include one or two staple foods along with vegetables and fiber. Here we refer to the recommended food plan for one week of this diet so that you can see for whom it is easier to follow it.


first day


  • 2 plain boiled eggs
  • 1 piece of whole grain toast with vegetable butter


  • Fresh vegetable salad with natural dressing
  • A piece of grilled or fried chicken breast


  • A piece of grilled salmon kebab with yogurt sauce
  • dill
  • 1/2 cup of lentils


second day


  • Avocado and toast with an egg
  • 1/2 cup plain yogurt with fresh fruit and sugar free drink


  • A cup full of beet salad and feta cheese
  • A serving of salad with vegetables and whole grains along with desired protein


  • A piece of fried chicken with turmeric and fennel
  • A Mediterranean salad dish with cauliflower


third day


  • Omelet of summer vegetables with desired ingredients
  • 1/2 cup of breakfast cheese
  • Mango smoothie with lemon


  • Chicken and avocado salad with green vegetables or wheat toast
  • Apples with peanut butter


  • A serving of green beans and corn roasted in olive oil
  • 1/2 cup of brown rice


fourth day


  • Boiled egg with pickled red cabbage
  • 1/2 cup berries


  • Tuna salad with roasted fennel and salsa with orange
  • 1/2 cup of brown rice


  • Feta cheese with fried fish
  • Vegetable salad of your choice with olive oil dressing


fifth day


  • Unprocessed breakfast cereal with pumpkin pie and maple sauce
  • 1/2 cup of Greek yogurt
  • 1/2 cup of berries


  • Kale and sweet potato stuffed with lentils
  • A serving of salad with a piece of desired protein


  • A bowl of pumpkin seeds (eggs).
  • A piece of grilled chicken breast


sixth day


  • Spinach bowl
  • Oatmeal
  • feta cheese


  • Beef
  • Brown rice
  • mushroom soup
  • Whole grain rolls with butter


  • Chicken with fresh ginger
  • Asparagus
  • Roasted brown rice


seventh day


  • High antioxidant berry smoothie
  • 2 boiled eggs


  • Whole grain bread with a piece of steamed fish
  • Green salad with olive oil dressing


  • Chicken salad with homemade dressing
  • Whole grain rolls
  • Apple

Nutritionists recommend using a variety of foods that are a balanced combination of protein, grains, vegetables, fruits, and dairy products for most meals. The Golo Diet generally conforms to this approach, although it recommends balancing blood insulin and encourages supplementation.

The emphasis of this diet is on reducing calorie intake and healthy eating. No specific scientific research has confirmed its effectiveness so far.

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