The Golo diet is a structured weight loss regimen that promotes healthy eating habits and lifestyle changes to assist individuals in their weight management journey. In this informative article, we will delve into the key aspects of the Golo diet, including its benefits, principles, duration, dietary recommendations, and the accompanying Release supplement.
Benefits of the Golo Diet
The Golo diet aims to facilitate weight loss, with claims of substantial benefits for individuals struggling with obesity. According to information provided by the Golo website, participants can expect an average weight loss of approximately 20 pounds within the first 90 days of adhering to the diet. Over a year, this could translate to an average weight loss of around 48 pounds. However, it is essential to note that these claims are primarily based on information from the Golo company, and peer-reviewed clinical studies on the Golo diet remain scarce.
One pilot study conducted by the Golo maker is often referenced, but it lacked a placebo or control group. The absence of such groups can hinder the ability to draw precise conclusions about the effectiveness of specific interventions. It is customary in research to include a placebo group to ensure unbiased results. Additionally, third-party testing is commonly employed to prevent conflicts of interest in study design and outcomes.
Furthermore, the Golo maker has cited a 2019 study suggesting that participants taking the Golo Release supplement experienced significantly greater weight loss (79.9%) and reductions in waist circumference (208%) compared to those taking a placebo. Another study published in 2019 indicated an average weekly weight loss of one pound for individuals with obesity who followed the Golo diet guidelines, resulting in a 13-pound weight loss over 13 weeks, in contrast to a placebo group, which lost an average of 7.5 pounds. However, the efficacy of the Golo diet and the Release supplement remains uncertain due to limited sample sizes and a lack of long-term follow-up in these studies.
IN A 2019 STUDY, PARTICIPANTS TAKING THE GOLO RELEASE SUPPLEMENT LOST 79.9% MORE WEIGHT, AND 208% MORE INCHES FROM THEIR WAISTS THAN THOSE TAKING A PLACEBO.
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How the Golo Diet Works
The Golo diet is designed to address insulin resistance, which the company claims is a fundamental obstacle to weight loss. The Golo diet’s metabolic plan hinges on calorie restriction, dietary modifications, and increased physical activity, typically requiring individuals to engage in 15 minutes of daily exercise. According to the Centers for Disease Control and Prevention (CDC), similar lifestyle changes, including stress management, sufficient sleep, and dietary choices that support healthy insulin levels, can help reverse insulin resistance. The Golo diet promotes whole foods that aid in insulin regulation and discourages highly processed foods. Additionally, the diet incorporates the use of Release supplements and recommends 15 minutes of daily physical activity.
Duration of the Golo Diet
While the Golo diet is framed as a lifestyle change rather than a temporary diet, it offers a “30 days to better health” program. This program is touted to improve sleep and overall well-being. Testimonials from individuals who have followed the Golo diet range from three months to two years, but there is no prescribed start or end date for the diet. Participants often take Release supplements for three to six months, as suggested on the company website. However, the website also claims that the supplement is safe for long-term use and can be continued until weight or health goals are achieved. Afterward, individuals may choose to discontinue the supplement altogether or reduce their dosage, depending on their preferences.
What to Eat on the Golo Diet
The Golo diet encourages the consumption of nutrient-dense whole foods while discouraging highly processed options. These compliant foods are believed to aid in insulin regulation, support heart health, and contribute to weight management. In contrast, non-compliant foods, which are discouraged on the Golo diet, may disrupt blood sugar levels and potentially trigger insulin dysregulation. The Golo website suggests that snacking may be associated with stress or emotional eating, which can exacerbate insulin issues.
Release Supplement Ingredients
The Golo Release supplement comprises 10 key ingredients, including seven plant-based extracts and three essential minerals. The makers of Release claim that it helps balance hormones and improve metabolic efficiency. While the Golo company website asserts the safety and efficacy of these ingredients with over 200 published independent experimental studies, it’s essential to note that some of these supplements, such as Rhodiola and berberine or goldenseal, lack sufficient rigorous human studies to make definitive health claims. The 10 Golo Release ingredients are:
- Zinc
- Magnesium
- Chromium
- Banaba leaf extract
- Rhodiola rosea
- Berberine extract
- Salacia extract
- Gardenia extract
- Inositol
- Apple extract
Recommended Timing
Individuals following the Golo diet typically consume regular meals from the Golo meal plan and take one Release capsule with each meal, totaling three capsules daily.
Modifications to the Golo Diet
For those seeking a cost-effective approach to the Golo diet, it is possible to adopt the dietary and physical activity recommendations without purchasing the Release supplement. Adhering to a diet rich in whole foods, avoiding processed items, and increasing physical activity can contribute to overall health goals. If individuals are still interested in exploring the potential benefits of the supplement, they may consider taking a lower dose, although this may yield reduced results.
Considerations
When considering the Golo diet, several factors should be taken into account:
- USDA MyPlate Comparison: The compliant and non-compliant food recommendations of the Golo diet closely resemble the USDA’s MyPlate guidelines, emphasizing the importance of fruits, vegetables, whole grains, lean meats, and healthy oils while discouraging processed foods and trans fats. However, there are distinctions, particularly regarding dairy consumption.
- Cost: While the Golo meal plan itself need not be costly, individuals should be aware of the potential expenses associated with the Release supplements. Prices for the supplements can vary based on the quantity purchased.
Release supplements price according to their website:
- One bottle of Release: $59.95
- Two bottles: $99.90
- Three bottles: $119.85
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Conclusion
The Golo diet is a structured approach to weight loss and lifestyle modification. It advocates for a diet rich in whole foods, increased physical activity, and the use of a nutritional supplement containing plant-based extracts and essential minerals. While claims of weight loss benefits exist, the scientific support for the Golo diet and its associated supplement is limited, and it is important to exercise caution when considering its efficacy. Moreover, the long-term use of the supplement may lead to recurring expenses without conclusive scientific backing.
