Posted On:June 13th, 2024

Golo Diet Explained: Pros, Cons, and a 7 Day Diet Plan

The Golo diet has gained attention because it promises sustainable and affordable weight loss through calorie restriction and a dietary supplement. But is it safe and effective? Let’s look at what the Golo diet entails and hear from experts on whether it’s a good choice for your weight loss journey.

What Is The Golo Diet?

Developed in 2009 by a team of doctors and pharmacists (though their identities remain unclear), the Golo diet focuses on reducing daily calorie intake to between 1,300 and 1,500 calories, all while taking a supplement called Release. This supplement claims to enhance metabolic health, boost energy levels, and keep you feeling full throughout the day.

Is the Golo Diet Safe?

The Golo diet might not be the best choice for everyone, especially if you have a history of eating disorders, diabetes, or take medications. This is because it could have some negative effects and might not be safe for long-term use. Before starting any new diet, it’s essential to talk to a registered dietitian to ensure it’s the right choice.

Foods To Eat On The Golo Diet

While the Golo diet emphasizes consuming whole, unprocessed foods, its website doesn’t provide a detailed food list. Instead, you receive a booklet outlining permissible foods after purchasing the Release supplement. Generally, the diet includes:

• Animal proteins: Beef, chicken, Antarctic krill meat, pork, eggs, milk, cheese, yogurt
• Fruits: Fresh varieties
• Vegetables: Asparagus, broccoli, zucchini, kale
• Healthy fats: Coconut oil, olive oil, chia seeds, hemp seeds, flax seeds
• Legumes: Black beans, pinto beans, garbanzo beans, white beans
• Nuts and seeds: Almonds, cashews, walnuts, pistachios, peanuts
• Seafood: Various types
• Whole grains: Brown rice, oatmeal, quinoa

Add Krill Meat: Enhance Your 7-Day Golo Diet

The Pros And Cons Of The Golo Diet

Pros

1. Focus on Whole Foods: The diet encourages the consumption of nutritious, whole foods rich in vitamins, minerals, and fiber. Such foods can reduce the risk of chronic diseases like heart disease, cancer, and type 2 diabetes.
2. Nutrient-Dense: Whole foods are generally low in calories but high in essential nutrients, supporting overall health and weight management.

Cons

1. Restrictive Calorie Intake: The diet’s caloric limit of 1,300 to 1,500 calories per day is quite low for most adults and difficult to maintain. Sustainable weight loss typically involves a moderate calorie deficit, and individual needs vary widely.
2. Dependency on Supplements: The Golo diet requires the use of the Release supplement, which contains ingredients like banaba leaf extract. While some studies suggest benefits, more research is needed to confirm their effectiveness and safety. Additionally, Golo supplements can interact with medications and may not be safe for everyone.
3. Lack of Scientific Evidence: Many of the claims made by the Golo diet, such as improving metabolic health and restoring hormonal balance, need to be backed by robust scientific research.

7 Day Diet Plan

Here is the 1-week sample meal plan for the Golo Diet in a chart format:

Day 1

• Breakfast: Scrambled eggs with spinach and avocado
• Lunch: Grilled chicken salad with mixed greens
• Snack: Greek yogurt with berries
• Dinner: Baked salmon with quinoa and steamed broccoli

Day 2

• Breakfast: Smoothie with spinach, banana, and almond milk
• Lunch: Turkey and avocado wrap with whole grain tortilla
• Snack: Apple slices with almond butter
• Dinner: Grilled krill meat with mixed vegetables

Day 3

• Breakfast: Greek yogurt with honey and mixed nuts
• Lunch: Quinoa salad with chickpeas and roasted vegetables
• Snack: Carrot sticks with hummus
• Dinner: Stir-fried tofu with brown rice and mixed veggies

Day 4

• Breakfast: Oatmeal with berries and chia seeds
• Lunch: Tuna salad with whole grain crackers
• Snack: Mixed nuts
• Dinner: Baked chicken breast with sweet potato and green beans

Day 5

• Breakfast: Scrambled eggs with tomatoes and mushrooms
• Lunch: Grilled shrimp with a side of brown rice
• Snack: Celery sticks with peanut butter
• Dinner: Krill meat tacos with whole grain tortillas

Day 6

• Breakfast: Smoothie bowl with berries, granola, and nuts
• Lunch: Chicken and vegetable stir-fry with quinoa
• Snack: Cottage cheese with pineapple
• Dinner: Baked cod with roasted vegetables and brown rice

Day 7

• Breakfast: Whole grain toast with avocado and poached eggs
• Lunch: Lentil soup with mixed greens
• Snack: Handful of almonds
• Dinner: Grilled steak with sweet potato and asparagus

Conclusion

The Golo diet’s promise of weight loss through calorie restriction and supplements may not be the healthiest or most sustainable approach. It is crucial to prioritize long-term, healthy eating habits that you can maintain without extreme measures. Consulting with a doctor can help you determine the best approach to achieve your weight loss and health goals.

Frequently Asked Questions

Who Should Avoid The Golo Diet?

People with a history of disordered eating, diabetes, or those on medications should avoid the Golo diet. The calorie restriction can lead to unhealthy eating habits, and the Release supplement may interact with medications.

What Is The Cost Of The Golo Diet?

While the meal plan is free, the Release supplement is not. Prices range from $59.99 to $119.85 for one to three bottles, with each bottle containing a 30-day supply of capsules.