If you have extra weight to lose, you have probably been looking into different types of diets to help you achieve this! The Golo Diet was most likely one of the options you saw, but what exactly is the Golo Diet? Don’t worry; in this blog post, I go over just what the Golo Diet is, weigh out the pros and cons, and give you an example 7-day Golo Diet plan so you can get started off on the right foot!
What is the Golo Diet?
The Golo Diet is an effective weight loss program that focuses on reducing insulin resistance and promoting healthy metabolism to achieve sustainable weight loss. It is a supplement-based diet plan that was created by a team of medical professionals, pharmacists, and researchers. The program’s primary goal is to design a diet plan that would help balance hormone levels, boost metabolism, and facilitate steady and sustainable weight loss.
The Golo Diet emphasizes healthy and balanced eating habits and requires you to restrict your calorie intake to a very low number. The diet plan recommends taking Release, a supplement that contains a blend of several natural ingredients, with every meal to help manage insulin levels and boost metabolism.
The diet plan emphasizes whole foods while limiting processed ones as much as possible. It also focuses on eating balanced meals throughout the day, which helps you stay full and ensures that your body functions at its best. The program includes detailed instructions for meal planning and preparation, as well as an extensive list of healthy food choices.
The Golo Diet is designed to promote healthy weight loss and overall health. It is a holistic approach that aims to help you achieve your weight loss goals while maintaining a healthy lifestyle. With its emphasis on healthy eating habits, calorie restriction, and natural supplements, the Golo Diet could be a practical and effective way to achieve sustainable weight loss.
Golo Diet Pros and Cons
While the Golo Diet sounds promising, it may not be suitable for everyone. Here, I have listed some Pros and Cons so you can make the best decision for you based on your personality and lifestyle.
Pros
- Easy to Follow: Because the Golo Diet plan is simple, it is fairly easy to follow. Simply pay attention to portion sizes at each meal, make sure you fill your plate with lean proteins, veggies, carbs, and healthy fats, and take your supplement with each meal.
- Promotes Healthy Lifestyle Habits: Another huge benefit of the Golo Diet plan is that it promotes overall healthy lifestyle habits because it encourages the consumption of healthy, nutrient-dense foods and limits unhealthy processed foods. The diet also encourages other healthy lifestyle habits, such as daily exercise and overall movement.
- Balances Energy Levels: The Golo diet may help balance energy levels and reduce cravings because it aims to stabilize blood sugar levels. This means you will be less likely to have energy crashes during the day.
Cons
- Expensive: Unfortunately, the Golo diet is fairly expensive due to the requirement of the supplement. The release tablets cost $59.99 for 90 tablets that are meant to last 30-45 days.
- Potentially Unnecessary Supplements: Some people have raised concerns about the Golo Diet’s reliance on supplements. According to them, the diet’s emphasis on its products may lead people to become overly dependent on these supplements, which may not be necessary for achieving weight loss. While the Golo Diet claims to promote healthy eating habits and regular exercise, some people say that the emphasis on supplements may overshadow these core principles and may not be the most effective way to achieve sustainable weight loss and overall health.
- Limited Scientific Evidence: Despite its claim to be grounded on scientific principles, the Golo Diet really doesn’t have sufficient independent research on the efficacy of the supplements that it prescribes. While the program has gained some great feedback from its followers, the lack of studies conducted on the diet’s long-term effects raises questions about how valid these claims actually are. More research may be necessary to determine whether the Golo Supplements are actually effective for weight loss aside from a calorie deficit.
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Can the Golo Diet Really Help You Lose Weight?
The short answer is yes, you can absolutely lose weight while following the Golo diet. However, it is important to note that the main contributor (possibly only) is a calorie deficit.
The Golo Diet provides a “smart card” upon joining, which tells you how many of each food group to eat a day based on your gender, age, and overall activity level. Eating outside of these guidelines may potentially cause you to go outside of your calorie deficit, which will prevent weight loss regardless of the supplement. There is little research to determine how effective the supplements themselves are for weight loss, and it is important to put the main focus on your nutrition instead of thinking the supplement will lead to weight loss without making dietary changes.
It is also worth mentioning that if you have a lot of weight to lose, you will need to readjust your eating guidelines every month or so to ensure you stay within a calorie deficit. As you lose weight, your body becomes smaller. Smaller body = less energy used in a day. Simply put, the calories that put you in a calorie deficit at the beginning of your weight loss journey may end up putting you eating at maintenance in the middle, which will lead to weight loss plateaus.
Finally, the more you move each day, the more effective any diet will be for weight loss. Aim to get at least 10,000 steps a day to maximize your weight loss results on the Golo Diet plan.
Tips to Succeed With the Golo Diet
If you decide that the Golo diet is right for you, here are a few tips to help you be as successful as possible on your Golo Diet plan:
- Prioritize Meal Planning: Planning all of your meals for the week in advance will be one of the most important things to do to keep you on track! If you don’t plan your meals, you will be more likely to make poor decisions due to factors like being in a hurry and stopping for fast, or experiencing decision fatigue at the end of a long work day and choosing to get takeout for your family instead of cooking because you have no clue what there is to even eat.
- Incorporate Meal Prepping: Another great tool for you to use to be successful is meal prepping. If you work at home and have time to prepare breakfast, lunch, and dinner, then you probably don’t have to worry about meal prepping. However, if you work outside of your home or at home but don’t have time to prepare meals, prepping your meals in advance will be a lifesaver. Keep in mind meal prepping doesn’t have to be hard. Simply doubling your dinner recipe and portioning it out into containers for your lunch for the week can be a great way to always be prepared so you aren’t giving in pizza at the office.
- Incorporate foods you love into your plan: Cutting out foods you love completely isn’t at all sustainable and will actually do more harm than good in the long run. Try fitting foods you love into your plan so you don’t ever feel deprived.
7 Days Diet Plan
If you think the Golo Diet is for you, here is a 7-day Golo Diet plan to help get you started. Keep in mind this is just a sample plan and should not be treated as a prescribed meal plan. It is important to create a plan that centers around you and your goals.
Day 1:
- Breakfast: Scrambled eggs with spinach and mushrooms cooked in olive oil.
- Lunch: Grilled chicken breast with steamed broccoli and quinoa.
- Snack: Greek yogurt with berries.
- Dinner: Baked salmon with roasted asparagus and a side salad dressed with olive oil and vinegar.
Day 2:
- Breakfast: Oatmeal cooked with almond milk, topped with sliced bananas and a sprinkle of cinnamon.
- Lunch: Turkey lettuce wraps with avocado and salsa.
- Snack: Carrot sticks with hummus.
- Dinner: Stir-fried tofu with mixed vegetables served over brown rice.
Day 3:
- Breakfast: Whole grain toast with mashed avocado and poached eggs.
- Lunch: Quinoa salad with black beans, corn, diced tomatoes, and a squeeze of lime juice.
- Snack: Cottage cheese with pineapple chunks.
- Dinner: Grilled shrimp skewers with roasted Brussels sprouts and a side of quinoa.
Day 4:
- Breakfast: Smoothie made with spinach, banana, almond milk, and a scoop of protein powder.
- Lunch: Grilled vegetable wrap with hummus.
- Snack: Handful of almonds.
- Dinner: Lean beef chili with kidney beans and diced bell peppers.
Day 5:
- Breakfast: Greek yogurt parfait with granola and mixed berries.
- Lunch: Lentil soup with a side of whole grain crackers.
- Snack: Sliced cucumber with guacamole.
- Dinner: Baked chicken thighs with roasted sweet potatoes and steamed green beans.
Day 6:
- Breakfast: Scrambled tofu with sautéed peppers and onions.
- Lunch: Spinach salad with grilled chicken, strawberries, and balsamic vinaigrette.
- Snack: Apple slices with almond butter.
- Dinner: Baked cod with steamed broccoli and quinoa.
Day 7:
- Breakfast: Whole grain pancakes topped with Greek yogurt and fresh fruit.
- Lunch: Tuna salad lettuce wraps with cucumber slices.
- Snack: Celery sticks with peanut butter.
- Dinner: Turkey meatballs with marinara sauce over zucchini noodles.
Related:
Raw Food Diet – 7 Days Diet Plan
7 Days Insulin Resistance Diet Plan
7 Days Mediterranean Diet Meal Plan
Golo Diet Recipes
Want more great recipes for your Golo Diet plan? Check out some of these awesome cookbooks with tons of recipes to help you stay on track!
