The GOLO diet is an eating plan with two main components: eating personalized meals and using a supplement to assist with weight loss. A team of healthcare providers and pharmacists developed the GOLO diet in 2009. Some weight-loss plans are based on factors like calorie and food restriction, but this plan emphasizes eating to help balance your hormones.
GOLO and its supplement are safe for most people, but you’ll still want to consult a healthcare provider before doing the plan. Here’s a guide to the diet plan, including how it works, its benefits, safety, and more.
This eating plan focuses on balancing hormones rather than limiting fat. The GOLO philosophy is that hormone imbalances are stress and anxiety triggers, leading to:
- Binge eating
- Emotional eating
- Fatigue
- Hunger
- Overeating
- Poor sleep quality
The GOLO website suggests you can reduce your experiences of the above triggers by balancing your hormones. A hormonal balance can then be helpful for weight management. The website also claims that the diet can potentially lessen health issues caused by problems with metabolism.
You’ll receive a personalized meal plan to follow to practice the GOLO diet. The meals are designed to help you feel satisfied through portion control.
GOLO’s creators state that diet and exercise alone aren’t enough to generate lasting weight loss. They created a patented capsule they refer to as Release to supplement these healthy habits. The Release capsule is an integral part of the program. It has plant extracts and other minerals that help physically and psychologically manage weight.
GOLO also claims the Release capsule:
- Balances hormones
- Controls cravings
- Extends hunger
- Optimizes blood sugar and insulin regulation
GOLO directs you to take the Release capsule with meals for the entirety of the program. The program recommends reducing the dose if you only have 10 to 20 pounds to lose or if you’re losing more than four pounds per week. They also advise phasing out the supplement once you reach your goal weight.
What’s specifically allowed and the nutritional composition of suggested meal plans is not precise because of how individualized the plan is. The website indicates that the foods you’ll eat and how much are determined by your energy needs.
The GOLO diet encourages one to two servings per meal of the following food groups:
- Carbohydrates: Brown rice, fruits (e.g., apples, bananas, and berries), lentils, and whole-grain bread
- Healthy fats: Avocado, nuts, and olive oil
- Protein: Tofu, beans, lentils, chicken, eggs, fish, and low-fat or non-fat dairy products
- Vegetables: Broccoli, cauliflower, leafy greens, and zucchini
The GOLO plan doesn’t directly call out foods on its site that people should avoid. The website reiterates the plan’s focus on portion sizes rather than calories.
Foods to avoid or limit on the GOLO diet include:
- Artificial sweeteners: Aspartame, stevia, and sucralose
- High-sugar foods and beverages: Cakes, candy, soda, and sports drinks
- Processed foods: Chips, cookies, and baked goods
- Red meat: Beef, lamb, and pork
Photos on the GOLO site suggest meal plans may include produce, lean protein, healthy fats, and unprocessed carbs—all eaten in smaller portions, along with encouragement to exercise. The GOLO diet encourages you to include two servings of protein, one serving of carbohydrates, and one serving of fat per meal.
You might add bonus servings depending on how much you exercise. A moderate amount of activity, for example, allows one bonus serving for women and two for men.
Some examples of meals include:
- Breakfast: Two poached eggs and whole-grain toast with a one-quarter cup of mashed avocado
- Lunch: A salad made with grilled chicken, romaine lettuce, tomato, red onion, cucumber, Kalamata olives, and tzatziki sauce
- Snack: A one-half cup of hummus and a side of vegetables
- Dinner: One 6-ounce (oz) serving of cooked salmon with a side of asparagus
Company studies have shown that study participants did experience weight loss. Individuals on the GOLO plan lost, on average, a total of 37.4 pounds (16.1% of body weight) and 6.4 inches around their waist.
GOLO also performed a randomized, double-blind, placebo-controlled study on overweight subjects in 2018. The study showed that those who took the Release capsule lost significantly more weight and waist inches than those who took a placebo.
There are several benefits to losing weight if you’re overweight or have obesity. These benefits can include:
- Decreases inflammation
- Increases the function of cells that release insulin, which helps control blood sugar
- Reduces the risk of health conditions like heart disease and type 2 diabetes
Keep in mind that the sample size was very small—only including 68 participants. It’s also important to note that GOLO funded and conducted all of these studies.
GOLO may be safe to try, and the website says that anyone can follow GOLO meal plans. Consult a healthcare provider or a registered dietitian before following the GOLO plan. The website indicates that the Release capsule is generally safe and has no reported side effects.
You’ll still want to talk to a healthcare provider or pharmacist before using it. The effects of supplements vary from person to person and depend on many variables, like dosage and frequency of use. The GOLO Release is also a proprietary blend, meaning the amounts of its ingredients are not shared. It’s difficult to know if it’s safe with allergies or other medications.
There are special recommendations concerning Release for certain groups. People with type 1 diabetes are encouraged to talk with a healthcare provider before taking the supplement. It’s also best for people who are pregnant or breastfeeding not to take the Release capsule.
Drawbacks
Some people may lose weight following the GOLO plan, while others may not. The outcome may depend on various factors, like how closely you follow the plan or if you’re able to use the GOLO membership. The GOLO study participants followed a specific eating and exercise plan that assisted in weight loss, which likely influenced the participants’ weight loss journeys.
Another drawback of the diet plan may be cost. One bottle of the Release capsule, which GOLO guaranteed can help you lose 10 to 20 pounds, costs $59.95. The various prices of the products and programs vary.
Following the GOLO diet means eating meals tailored for weight management and taking the plan’s Release capsule. This eating plan focuses on eating in a way that minimizes hormone imbalances to help you lose weight and maintain weight loss.
The GOLO plan is hard to evaluate without third-party, peer-reviewed research on the diet and the Release capsule. Talk to a healthcare provider about the ingredients in the supplement based on your current health and medications before deciding if it’s suitable for you.