At woowbody, we believe there is no one size fits all for a healthy lifestyle. Successful nutrition plans must be individualized and take into account the whole person. Before starting a new diet plan, check with your healthcare provider or registered dietitian, especially if you have health concerns.
WHAT IS THE GOLO DIET?
The GOLO Diet is a popular short-term weight loss approach that is claimed to promote weight loss through the administration of insulin. Customers invest in GOLO’s 30, 60 or 90 day metabolic plan, which promises to help restore hormonal balance and restore metabolism.
The principles of this meal plan include limiting calories, portion sizes, processed foods, and adding exercise. It also encourages the use of nutritional supplements designed to aid in the weight loss process.
WHAT DO THE EXPERTS SAY?
The GOLO Diet focuses on a calorie control plan with raw foods combined with regular exercise. These basic principles are solid and can help people lose weight. However, experts do not agree that a “release” supplement (sold as a dietary supplement) is necessary. ”
7 DAY DIET PLAN
The GOLO Diet recommends taking three times a day with the release supplement, taken before or after each meal, ideally with a glass of water. Each meal consists of one or two foods from each of the diet’s four “fuel groups”: proteins, carbohydrates (such as fruit or whole grains), vegetables, and healthy fats.
Please note that this is not a comprehensive meal plan, and if you follow this diet, there may be other meals that you may enjoy more.
- Day 1 : 2 eggs overcooked, 1 Beef butter toast; 1 serving of Quinoa Spring Vegetable Salad, 1 oz grilled or sauteed chicken breast; 3 oz grilled salmon skewers with yogurt sauce, 1/4 cup lentils
- Day 2 : Avocado egg toast, 1/2 cup plain yogurt with fresh fruit and low-sugar muesli; 3/4 cup roasted beetroot and feta salad, 1 serving of chickpeas with vegetables and whole-grain crackers; 1 served fried chicken with turmeric and fennel, 1 served mediterranean salad with cauliflower tabbouleh
- Day 3 : California Summer Vegetable Omelette, 1/2 serving cottage cheese, matcha juice and green mango; chicken salad with avocado, served with mussels greens or wheat toast and apple with almond butter; 1 scallop with green beans and corn sauteed in olive oil, 1/2 cup brown rice
- Day 4 : Baked eggs with red cabbage, 1/2 cup berries; tuna salad with fried fennel and orange sauce, 1/2 cup brown rice; Habanero cheese grits with black fish, garden salad garnished with olive oil dressing
- Day 5 : Pumpkin-maple-buckwheat pie, 1/2 cup Greek yogurt, 1/2 cup sweet potato berries stuffed with cabbage and lentils, 1 serving of chickpeas with vegetables; bowl of nutmeg and pumpkin, 1 oz grilled chicken breast
- Day 6 : Warm spinach and feta oatmeal. beef soup, brown rice and mushrooms, whole-grain butter bun; Fry with ginger, chicken, asparagus and brown rice
- Day 7 : Antioxidant blueberry juice, 2 boiled eggs; whole-grain lavash with tuna and garden salad with olive oil dressing; Chicken Caesar salad with homemade dressing, whole grain roll, apple
WHAT CAN YOU EAT
All macronutrients (proteins, carbohydrates and fats) are provided in the GOLO diet. Besides vegetables, they make up four “fuel groups” for the diet.
- chia seeds
- Hemp seeds and oil
- Flaxseed and linseed oil
- olive oil
- Coconut Oil
- chicken breast
- sirloin steak
- Lean pork chops
- white fish
The GOLO Diet recommends whole grains rather than refined grains and includes starchy vegetables in this “fuel group.”
- brown rice
- sweet potato
VEGETABLES AND FRUITS
In the GOLO diet, you can eat all vegetables. Fruits, especially berries, are welcome.
WHAT NOT TO EAT
Like many weight loss plans, the GOLO Diet limits processed and refined foods, as well as added sweeteners (including sugar substitutes). The diet encourages followers to stick to whole foods whenever possible.
PROCESSED AND REFINED FOODS
- Processed meats such as sausages, sausages and lunch meat
- Refined foods like white bread
- Vegetarian meat alternatives
- chips, crackers
ADDED SUGARS AND SWEETENERS
- sweet coffee drinks
- Sports drinks
- Cakes, pies, cookies and sweets
HOW TO PREPARE FOR THE GOLU DIET AND TIPS
You can consume between 1,300 and 1,800 calories per day on the GOLO diet, focusing on whole foods such as meat, whole grains, healthy fats, vegetables and fruits.
Dinner is allowed in the restaurant if you follow the food rules. Home cooking tips and recipes are provided online. As part of a calorie-restricted eating plan, followers of the diet plan are also expected to exercise portion control.
The company also recommends taking the GOLO Release supplement while dieting. Supplementing is the cornerstone of the diet and, according to the company, is what sets the program apart from other programs on the market.
The GOLO meal plan provides three balanced meals each day, each consisting of one or two servings of “fuel groups” in the diet. Most people take one capsule with or immediately after each meal. Along with the supplement, the GOLO Metabolic Diet Plan includes a guide explaining the meal plan and access to supporting tools and services at myGOLO.com.
The GOLO website does not provide much information about the meal plan. But if you look at the research provided by the company, you will find more information about what you can and cannot eat.
NUTRITION FACTS ABOUT GOLO RELEASE SUPPLEMENTS
According to the nutrition information label on the product, GOLO supplement contains three main ingredients: magnesium, zinc, and chromium.
Some research suggests that magnesium may help restore insulin resistance in people with type 2 diabetes, but there is no strong evidence to support its use by the general public to reduce weight or improve metabolism. The release provides 2 mg per tablet, or 15 mg per day, which is about 45% of the recommended daily allowance.
Zinc is an important mineral that is found naturally in some foods. Limited research has shown that zinc supplementation may be beneficial for weight loss. The maximum for adults is 40 mg per day. The release provides 10 mg per tablet (30 mg total if you take three tablets per day as recommended).
According to the National Institutes of Health (NIH), there is some evidence to support the use of a chromium supplement to improve glucose control. However, the evidence is inconclusive. There is no strong evidence to support the use of chromium as a weight loss agent.
There is no upper limit for chromium, but a safe and adequate daily amount for chromium is 20 to 35 micrograms for most adults. The supplement provides 70 mcg of chromium per tablet (210 mcg per day).
Most health experts recommend discussing dietary supplements with your healthcare provider to ensure that the products do not interfere with your current medications or safe health management.
The product also includes a “special blend” of several plant compounds. The company does not disclose the amount of each herbal ingredient, but the following are listed below in the order in which they appear on the label:
- Rhodiola : This root extract may help reduce fatigue and improve physical performance, but it may also cause dizziness or dry mouth.
- Inositol : Studies in people with polycystic ovary syndrome (PCOS) have shown some weight loss effects from inositol. But it’s not known if these effects are limited to people with PCOS.
- Berberine hydrochloride (from barberry root): An herbal ingredient, it has been used with success in treating a number of conditions, including diabetes.
- Gardenia extract : The number of studies supporting the use of this fruit extract is limited. Little research suggests that gardenia fruit extract supplements may be beneficial for weight loss. However, the study does not provide enough evidence to determine whether gardenia extract can help you lose weight.
- Banaba leaf extract : Banaba can help with weight loss and diabetes management. However, not much is known about the supplement’s long-term use.
- Salacia bark extract : This herbal supplement is sometimes used to treat diabetes. Some research suggests that it may help control blood sugar levels after a meal, but there is no significant evidence to support its use for weight loss.
- Apple Fruit Extract : This supplement increases intake of pectin, a form of soluble fiber. Soluble fiber can help you feel fuller for longer after a meal, but soluble and insoluble fiber can be obtained naturally from food. A rapid increase in fiber intake can cause stomach problems in the short term.
see also: how to start a plant based diet ?
The plan recommends that you continue to take the release supplement until you reach your target weight. According to the website, after you reach your goal, you can continue to take the supplement, possibly at a lower dose, although this may not be necessary.
SHOPPING LIST TEMPLATE
The GOLO Diet encourages the consumption of whole, natural foods. The following shopping list provides an overview of foods that could be on your GOLO Diet shopping list, from lean proteins to lots of fruits, vegetables and whole grains.
Please note that this is not a definitive shopping list and you may find other products that work best for you while following the GOLO Diet.
- Lean red meat, chicken and pork tenderloin
- Fresh or frozen seafood
- Milk, cheese, yogurt and eggs
- Whole grains like brown rice and quinoa
- Legumes, including chickpeas and black or pinto beans
- Fresh fruits like berries
- Potatoes, sweet potatoes, and winter squash
- Green vegetables such as asparagus, broccoli, cabbage and pumpkin.
- Nuts, including almonds, walnuts, and cashews
THE BENEFITS OF THE GOLO DIET
While there is little independent research to support the effectiveness of the GOLO Diet, the meal plan itself is generally considered safe when followed properly. There are many potential benefits.
- Encourages Healthy Eating : The GOLO Whole Foods Diet focuses on processed foods, encourages healthy fats, reduces added sugar, and is an expert-approved approach to healthy weight loss.
- Adapts to nutritional needs : The company assures that the GOLO diet can be modified to suit specific dietary needs and preferences. The release is free of gluten and all major allergens. But you should check with your doctor before taking it or any supplement if it interacts with any medications you are taking or complicates a health condition. Women who are pregnant or breastfeeding should not take the release.
- Provides Nutrient-Rich Whole Foods : The Gulu Diet plan recommends eating whole foods and looking for nutrient-rich options like green leafy vegetables and whole grains, which are good for any balanced diet.
- Encourages exercise A: Regular exercise is an important component of any weight loss plan. The Jolo Diet understands this and encourages its followers to exercise. During the company’s study, participants were asked to perform 15 minutes of exercise per day, or 105 minutes per week, and “preferably train with high-intensity workouts.”
- May lead to weight loss A: Some people will likely lose weight successfully on the GOLO Diet. But the weight loss results are likely due to simple calorie restriction combined with high-intensity exercise. When people consume between 1,300 and 1,800 calories and burn a few hundred extra calories a day, they are more likely to cause a calorie deficit needed to lose weight.
DISADVANTAGES OF THE JOLO DIET
Although the GOLO Diet incorporates proven and safe weight loss strategies, there is little evidence that supplementation is necessary or effective.
- No clear scientific support A: When weight-loss studies are published in peer-reviewed journals, researchers generally must follow certain rules to demonstrate that they have provided unbiased, well-designed evidence for their conclusions. The study conducted to verify the effectiveness of GOLO does not follow these strict rules.
- Unsupported Health Claims : The GOLO website contains a statement requested by the Food and Drug Administration (FDA) stating that “GOLO is not intended to diagnose, treat, or prevent any disease and has not been evaluated by the Food and Drug Administration.” This can be confusing to some consumers who also see claims on the page about “treatment of metabolic imbalance” and how the system can help manage insulin, restore metabolism or balance hormones.
- Supplement Needed : Several of the individual ingredients in the patented GOLO supplement have been studied and some appear to be promising for people trying to lose weight. But more evidence is needed before either ingredient can become a standard treatment for obesity or metabolic disorders.
IS THE GOLO DIET A HEALTHY CHOICE FOR YOU?
The USDA recommends filling your plate with a balanced mix of proteins, grains, fruits, vegetables, and dairy products for most meals. The GOLO diet is largely consistent with this approach, although it does involve eating foods from one or two “fuel group” at each meal. During the day or week, the diet should provide adequate nutrition, depending on the choice of followers.
The typical American man consumes 2,475 calories per day. For women, that number is 1,833,700 calories, according to data collected by the Centers for Disease Control and Prevention (CDC). This means that the average man following the GOLO diet would reduce his intake by about 500 calories per day, while a woman could reduce her intake by about 500 calories per day. It also complies with the USDA weight loss guidelines outlined in the Dietary Guidelines for Americans.
However, the diet plan is not as simple as it may seem at first glance. Followers should determine what they should eat based on the plan’s “metabolic fuel matrix” (included in the guide), which includes factors such as regular physical activity, “personal metabolic rate” and “energy value” for specific foods.
Despite the lack of conclusive evidence, unbiased GOLO reviews, and independent studies, the GOLO Diet will not necessarily fail or cause harm. However, if you think you may have a hormonal imbalance, a metabolic imbalance, or low insulin sensitivity, you should probably visit your healthcare provider before trying the GOLO Diet. You can also find a certified weight loss doctor whose credentials you can check.
A WORD FROM DRINK-DRINK
Finding the right diet can be difficult. The process becomes more complicated when weight loss companies make attractive claims that include complex terminology but little evidence to support them. The basic premise of the GOLO Diet is similar to standard nutrition guidelines and government guidelines, but nutritional supplements are not. Before investing in this diet program (or any other), take a close look at the research, costs, and nutrition.
Remember that you may not need to follow a long-term or short-term diet, and many diets simply do not work, especially long-term ones. Although we don’t endorse diet trends or unsustainable weight loss practices, we provide the facts so you can make an informed decision that’s best for your nutritional needs, genetic plan, budget, and goals.
If your goal is to lose weight, remember that losing weight does not have to be the healthiest person, and there are many other ways to achieve health. Exercise, sleep, and other lifestyle factors also play an important role in overall health. The best diet is always a balanced diet that fits your lifestyle.