What Is the GOLO Diet: What You Need To Know

What Is the GOLO Diet: What You Need To Know

Navigating the world of weight loss programs can be daunting, with many plans promising life-changing results. Among these, the GOLO diet stands out for its unique approach to weight management and overall health. 

The plan promotes a balanced caloric intake, emphasizing whole foods, lean proteins, and plant-based ingredients. Yet, how does it compare to other popular diets, such as keto, the Mediterranean diet, and Dr. Kellyann's Bone Broth Diet?

This comprehensive guide aims to help you understand the GOLO diet, the potential pros and cons, and how it measures up against other diets. We'll also delve into the proprietary “GOLO Release supplement,” which is a central part of the diet's strategy. 

Keep in mind that while the GOLO diet may offer potential benefits, you should always consult with a registered nutritionist, registered dietitian, or healthcare professional before beginning any diet plan. With that being said, let's dive deeper into the world of the GOLO diet.

What Is the GOLO Diet?

The GOLO diet, branded with the inviting tagline "weight loss for life," has made its mark in the wellness landscape, appealing to many with its unique approach to weight management. 

Created by a team of doctors and pharmacists, the diet's crux lies in its promise to fix insulin resistance, a condition often associated with weight gain and difficulty losing weight.

Under the GOLO plan, individuals don't just aim to shed pounds. They target the root cause of their weight issues, striving to maintain healthy insulin levels, stabilize blood sugar, and enhance metabolic health. 

The company's website claims that over a million people have adopted their program, highlighting testimonials of dieters who have not only achieved weight loss but also experienced improvements in overall health.

Caloric Intake and Balanced Meals in the GOLO Diet Plan

A standout aspect of the GOLO diet is its focus on healthy eating via balanced meals and the right caloric intake. The diet discourages restrictive eating, instead embracing an understanding of food groups and the importance of each in a healthy diet.

The GOLO program emphasizes maintaining an individualized daily caloric intake determined by factors such as weight, height, gender, and physical activity level. Importantly, the diet doesn't dictate strict servings but encourages understanding portions and mindful eating habits.

Whole Foods and Lean Proteins: The Core of the GOLO Meal Plan

The backbone of the GOLO meal plan consists of whole foods and lean proteins. Dieters are encouraged to fill their plates with nutrient-dense food items such as lean cuts of meat, poultry, and fish. This emphasis on whole foods and lean proteins aims to sustain energy levels, control hunger, and encourage healthier eating patterns.

Carbohydrates, Healthy Fats, and Whole Grains

While many diet plans consider carbohydrates an adversary, the GOLO diet incorporates them as part of a balanced meal. Healthy carbs like whole grains, brown rice, and quinoa are embraced and seen as necessary for a balanced metabolism.

Similarly, healthy fats aren't shunned in the GOLO plan. On the contrary, they're seen as a crucial part of maintaining blood sugar levels. Olive oil, avocados, and nuts form a significant part of the recommended diet.

Plant-Based Ingredients and Veggies

Beyond just carbs and proteins, the GOLO diet underscores the importance of plant-based ingredients and veggies. As part of this, a variety of vegetables — the more colorful, the better — are recommended to ensure you're receiving a range of nutrients. 

These nutrient-packed healthy foods provide essential vitamins, minerals, and fiber that can help maintain a feeling of fullness and offer diverse health benefits.

Can the GOLO Diet Help With Weight Loss?

Based on its design, the GOLO diet appears to be structured with weight loss in mind. The diet emphasizes a low-glycemic, balanced eating plan that aims to stabilize blood sugar levels and control insulin levels. 

By doing so, the diet aims to reduce hunger and cravings, making it easier for individuals to eat less without feeling deprived. This could potentially lead to a calorie deficit, which is necessary for weight loss.

One notable aspect of the GOLO diet is its inclusion of the “Release” supplement, which the company suggests can enhance the diet's effects on weight loss and metabolic health. 

Furthermore, GOLO claims that this proprietary blend of plant extracts and minerals can help regulate glucose and insulin levels and reduce cravings, but it’s important to note that supplements should not replace a balanced diet.

Meal Plans and Portions

The GOLO diet provides detailed meal plans that specify the types of foods to eat, as well as their portion sizes. The meal plans are designed to include a balance of carbohydrates, proteins, and healthy fats. 

The portion sizes are calculated to ensure that dieters get the nutrients they need while staying within their calorie limits. This focus on balanced meals and portion control could help individuals learn how to create satisfying meals that support their weight loss goals.

Dealing With Cravings and Dietary Restrictions

Managing cravings and navigating dietary restrictions can be challenging aspects of any weight loss diet. The GOLO diet aims to address this by providing a variety of food options and allowing for flexibility within its meal plans. The “Release” supplement is also said to help reduce cravings, which could make it easier for individuals to stick to the diet.

That being said, it's crucial to approach any diet plan with a healthy mindset. Dietary restrictions should not lead to feelings of deprivation but rather help you appreciate the wide variety of nutritious foods available. 

Also, remember that occasional indulgences can be a part of a balanced lifestyle. Having the occasional treat is totally fine as long as you’re mindful about it.

How Does the GOLO Diet Compare to Other Diets?

Given the multitude of diets available, it's natural to wonder how the GOLO diet stacks up against other popular eating plans. Let's take a closer look at the comparisons between the GOLO diet, the keto diet, the Mediterranean diet, and Dr. Kellyann's Bone Broth diet.

The GOLO Diet vs. the Keto Diet

Firstly, let's compare the GOLO diet with the ketogenic, or keto, diet. The keto diet dramatically reduces carbohydrate intake, instead promoting a high intake of healthy fats. The goal is to push the body into a state of ketosis, where it burns fat for energy instead of carbs. 

Unlike the keto diet, the GOLO diet doesn't significantly limit carb intake. Instead, it focuses on balanced meals that include a mix of proteins, healthy fats, and carbohydrates. Since the GOLO diet doesn’t restrict carbs, it won’t send your body into ketosis, which means your body won’t switch to burning fat for energy.

Additionally, while the GOLO diet can result in weight loss, the keto diet has been used for decades to promote weight loss and has also proven to be effective in supporting healthy blood sugar levels.

Finally, the keto diet doesn’t require any additional supplements to see results, while the GOLO diet strongly encourages the use of its “Release” supplement.

The GOLO Diet vs. the Mediterranean Diet

Next up is the Mediterranean diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea. This diet emphasizes fruits, vegetables, legumes, whole grains, and olive oil, along with moderate fish and poultry intake.

While the Mediterranean diet and the GOLO diet share a common emphasis on plant-based foods and healthy fats, the GOLO diet incorporates a more structured approach to weight loss with a focus on managing insulin resistance. 

The Mediterranean diet is more of a lifestyle approach, promoting heart health and longevity without focusing specifically on weight loss. So while you may lose weight following the Mediterranean diet, it’s not the primary goal like it is with other diets or weight loss fads. 

The GOLO Diet vs. Dr. Kellyann’s Bone Broth Diet

Dr. Kellyann's Bone Broth Diet is a 21-day plan that can help you lose up to 15 pounds, four inches, and wrinkles, too! This diet combines paleo principles with intermittent fasting and the health-supporting properties of bone broth.

The Bone Broth Diet and the GOLO diet have different focuses. The Bone Broth Diet, for example, emphasizes collagen-rich bone broth to support joint health, gut health, and skin rejuvenation. On the other hand, the GOLO diet focuses on insulin regulation for weight loss and overall health improvement.

Another key difference is that the Bone Broth Diet includes periods of fasting, while the GOLO diet promotes regular meals throughout the day. 

Additionally, while both diets prioritize whole foods, the Bone Broth Diet leans more towards a paleo model, which restricts certain food groups, including grains and legumes, which are allowed in the GOLO diet.

What Are the Pros and Cons of the GOLO Diet?

As with any diet plan, the GOLO diet has its own set of benefits and potential drawbacks. It's essential to understand these to make an informed decision about whether the diet is suitable for you.

Potential Health Benefits for Metabolic Health 

The main aim of the GOLO diet is to support metabolic health, which it seeks to accomplish through balanced meals that promote steady blood sugar levels. By reducing the spikes in blood glucose and the subsequent insulin response, the diet could potentially reduce the risk of insulin resistance, a condition often linked with type 2 diabetes and obesity.

The company's website also provides testimonials from individuals who have achieved weight loss while following the diet. Weight loss can come with a host of benefits, including improved mobility, better sleep, and enhanced mood. Keep in mind, however, that individual results may vary, and the testimonials on the company’s website represent the best-case scenarios.

Possible Side Effects and Precautions

One possible drawback of the GOLO diet is its reliance on the “Release” supplement. While this supplement is a blend of plant extracts and minerals designed to support metabolic health, it's always prudent to consult a healthcare provider before starting any dietary supplement regimen. 

As with any supplement, there's a potential for side effects. On the GOLO website, the company acknowledges that some people might experience minor side effects like headaches or digestive discomfort when they start taking “Release.”

It's also worth noting that the diet requires a commitment to meal planning and preparation, which might be a challenge for people with busy schedules or limited access to fresh food. Also, while the diet emphasizes balanced meals, some individuals may find the restrictions on portion sizes to be too limiting.

While the GOLO diet could potentially help people lose weight and improve their metabolic health, it's not a quick fix for obesity or other health conditions. Effective weight management requires sustained lifestyle changes, including regular physical activity and a balanced diet. 

Therefore, the GOLO diet should be viewed as part of an overall healthy lifestyle, not as a standalone solution.

The Bottom Line

The GOLO diet offers a structured approach to weight loss that emphasizes balanced meals, portion control, and the management of blood sugar and insulin levels. Its unique inclusion of the “Release” supplement could provide additional support for metabolic health. However, like any diet, its effectiveness will largely depend on how well you stick to the diet and your overall lifestyle.

If you're exploring various diet options, consider also looking at some of Dr. Kellyann’s other diet programs. Dr. Kellyann offers a range of dietary solutions that focus on nourishing the body with nutrient-dense, whole foods while supporting sustainable weight loss.

Whether you're interested in the bone broth diet or another one of her holistic eating plans, Dr. Kellyann’s programs are designed to support you in your journey toward a healthier lifestyle. Take a step towards your health goals today and explore what Dr. Kellyann has to offer.


GOLO Diet Review (2023): Cost, Benefits, and More | Forbes

Insulin Resistance & Prediabetes | NIDDK

Calorie Restriction and Fasting Diets: What Do We Know? | National Institute on Aging

The Skinny on Fat | News in Health

Mediterranean Diet | NCBI Bookshelf

What Is Metabolic Syndrome? | NHLBI