In This ArticleView AllIn This ArticleWhat Is It?Foods ListIs It Safe?Should You Try It?FAQs
In This ArticleView All
View All
In This Article
What Is It?
Foods List
Is It Safe?
Should You Try It?
FAQs
The Golo diet isn’t your typical diet trend. Unlike other diets (like the Mediterranean diet, vegan, paleo or keto), the Golo diet is a prescriptive way of eating that requires adietary supplementwhile significantly restricting your calorie intake. In addition, the Golo diet promises “healthy, sustainable and affordable weight loss,” making it an attractive option for those who have a goal of losing weight. But while the Golo diet makes some bold health claims, those curious about trying it should proceed cautiously. Keep reading to learn more about the Golo diet and whether it’s right for you.
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Golo Diet Foods List
The Golo diet encourages eating whole, unprocessed foods while taking their Release supplement to support weight loss. While the website doesn’t list which foods are allowed, youreceive a free bookletof what you can eat after you first purchase Release. These include:
Is the Golo Diet Safe?
Pros of the Golo Diet
The Golo diet encourages eating healthy, nutritious whole foods whileavoiding processed foods. Mainly eatingplant-based, whole foods can help reduce yourrisk for heart disease, cancer and type 2 diabetes, according to a 2022 study published in theAmerican Journal of Lifestyle Medicine. Whole foods are nutrient-dense, meaning they’re low in calories and rich in vitamins, minerals, fiber and other essential nutrients for good health. Additionally, a 2019 study published inCell Metabolismfound that eating whole foods instead of highly processed foods can help support healthy weight loss and prevent overeating.
Cons of the Golo Diet
One of the primary red flags of this diet is how much it restricts calorie intake. A calorie deficit of roughly300 to 500 calories dailyis typically recommended forsustainable weight loss. The Golo diet, however, requires eating only 1,300 to 1,500 calories daily, which is unsafe for most adults unless under medical supervision. Also, caloric needs vary widely from person to person, depending on age, size, gender, activity level and other factors, says theNational Institutes of Health. “It’s easy to provide blanket guidelines for calorie intake, but calories should truly be individualized for the best results,” says Lubeck. “Also, calorie restriction has been linked toweight regain and disordered eating habits.”
Another downside of the diet is that it requires a weight-loss supplement. While some of the ingredients in the Golo diet’s supplement, Release, have been studied for weight-loss benefits (likebanaba leaf extract), further research is warranted before any of them become standard ingredients in weight-loss supplements. In addition,other researchsuggests that supplements like Release are potentially harmful.
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Should You Try the Golo Diet?
We won’t encourage restrictive, low-calorie diets, because they can cause unhealthy eating habits andnutrient deficiencies. If you have a history of disordered eating, are on medication or have diabetes, then the Golo diet isn’t recommended for you. However, if you’re in good overall health and think it seems like a fit for your lifestyle, then the Golo diet may be a way for you to lose weight in the short term.
“Real changes to your health are made through sustainable measures that don’t entail a ‘magic’ supplement or calorie restrictions that you can’t keep up with for the rest of your life,” explains Lubeck. “Making healthy changes also doesn’t require an upfront fee like the ones required for the Golo diet.”
Always speak with your doctor or registered dietitian before starting any diet plan to ensure it’s safe for you.
Frequently Asked Questions
1. Who should not try the Golo diet?
2. What is the monthly cost of the Golo Diet?
The Golo diet meal plan itself is free. However, the Release supplement is not. You can buy one to three bottles from theirwebsite. Each bottle contains 30 days' worth of capsules. The cost ranges from $59.99 to $119.85, depending on how many you purchase. The Golo diet’s creators recommend users take one Release capsule with each meal.
3. What are the side effects of taking the Golo diet supplement?
The website’sFAQ sectionstates that the Golo diet supplement has no known side effects. However, this is likely due to insufficient research on the supplement. Despite the website’s claims that Release can be taken with medications (including those for type 2 diabetes), talk to your health care provider before starting any new diet or trying any new supplement. If you decide to try the Golo diet, have your doctor or dietitian confirm there are no medication interactions with the Release supplement that can cause adverse side effects.
The Bottom Line
The Golo diet is a short-term weight-loss plan based on eating nutritious whole foods. However, the diet requires that you significantly restrict calories while taking a dietary supplement called Release with each meal, a supplement that hasn’t been thoroughly researched or shown to be safe. These factors make the Golo diet unhealthy and unsustainable in the long term. Also, the Golo diet isn’t recommended for those who have a history of disordered eating, diabetes or are taking medications for existing health conditions. If your health goal is weight loss, instead try to make healthy eating choices that aren’t overly restrictive and are sustainable for your preferences and lifestyle.
Keep Reading:Is the Vegan Diet the Healthiest Diet?
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