GOLO Diet For Weight Loss: Pros, Cons, Reviews, & Meal Plan

Counter insulin resistance and kickstart your weight loss journey with this popular diet plan!

Medically reviewed by Dr. Nisha R, MBBS, MD DVL Dr. Nisha R Dr. Nisha RMBBS, MD DVL facebook_iconinsta_icon
Written by , MSc (Nutrition), CDE Priyanka Sadhukhan MSc (Nutrition), CDE Experience: 8 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years
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The GOLO diet was one of the most searched weight loss diet plans on Google in 2016. Its popularity has blown up even more since then.

The GOLO diet supplement took over nine years to formulate by a specialized team of doctors, pharmacists, scientists, and formulators.

The scientists who developed the GOLO diet programs of 30, 60, and 90 days claim that these programs can aid 10-60 lbs of weight loss over a period of time. They can help slim down your waistline, control your blood sugar level, and prevent heart diseases (1).

But before you purchase a GOLO diet plan, read the reviews of the GOLO diet for weight loss. Scroll down to know more!

protip_icon At A Glance: GOLO Diet
  • Principle: Consuming GOLO Release dietary supplement along with a healthy diet rich in nutrition that covers all the food groups.
  • Purpose: To slim down the waistline, control blood sugar levels, and prevent heart diseases.
  • Who It Is For: People with obesity, high blood sugar, or high cholesterol levels.
  • Duration: Short-term
  • Who Should Avoid: Individuals with (a history of) eating disorders, underlying health issues, or low blood sugar levels, older adults, and pregnant and lactating individuals.
  • Cons: May cause bloating and stomach cramps.

What Is The GOLO Diet?

The GOLO diet basically focuses on reducing insulin resistance to lose weight.

According to GOLO’s official website, this specific supplement helps revamp your metabolism to reduce insulin resistance and aid weight loss (1).

A study conducted at the University of Cape Town (South Africa) has found that insulin sensitivity is one of the key factors in successful, long-term weight loss (2).

Unlike conventional low-carb diet plans like the Atkins or Ketogenic diet, the GOLO diet allows you to eat more and claims to regulate your glucose levels and improve your metabolism (3). There is no counting of calories – just eating healthily, exercising regularly, and taking the GOLO Release dietary supplement to lose weight.

How Does It Work?

The GOLO Supplement is a blend of 7 plant extracts and 3 minerals that help in losing weight (1).

The main principle of the GOLO diet does not rely on reducing calories but focussing on eating a healthy diet rich in nutrition that covers all the food groups and revamps your hormonal action to boost metabolism.

It may be similar to the Paleo and Mediterranean diets as it promotes the consumption of whole foods, rich in nutrients and avoids processed and refined foods.

The GOLO supplement contains magnesium, zinc, and chromium – the major minerals associated with insulin sensitivity (4), (5), (6).

protip_icon Did You Know?
In the GOLO diet, you can expect to consume between 1300 calories to 1800 calories a day across three meals. But, your calorie intake should depend on factors like age, gender, and body weight.

The official GOLO website also states that this dietary supplement helps reduce sugar cravings and balances the hormones to control hunger and satiety and increase energy and stamina (1).

Can The GOLO Diet Help You Lose Weight?

The GOLO diet mainly encourages you to focus on healthy eating habits with exercising regularly. These two practices have been proven repeatedly to aid weight loss (7).

There are few studies published on the GOLO website that prove that supplementing with GOLO Release helps reduce weight over a period of time with an exercise regime.

These studies are not published in peer-reviewed journals and may prove to be biased. The results are also not conclusive that simply consuming the GOLO Release supplement aids weight loss. It can be a combined effect of a balanced diet, a healthy lifestyle, and regular exercise.

So, the GOLO diet may help people shed pounds, but scientific research is still required to support these claims.

If you want to reduce some pounds by following the GOLO diet program, check out the sample GOLO meal plan given below. Read on!

The GOLO Diet Plan: 1-Week Sample Meal Plan

Day 1 (Monday)

MealsWhat To Eat
BreakfastEgg white omelet with stuffed mushroom and sauteed broccoli + apple slices
LunchGrilled chicken with herbs seasoning + 1 bowl of raw green salad with olive oil dressing + ½ cup of quinoa
DinnerSalmon with sauteed baby carrots, French beans, cherry tomatoes, and asparagus

Day 2 (Tuesday)

MealsWhat To Eat
BreakfastScrambled egg with sauteed spinach + 1 bowl of fruit + roasted almonds, walnuts, pistachios
LunchTurkey breast with cranberry brown rice + blanched, seasoned kale + GOLO Release supplement (1 capsule)
DinnerTuna lettuce wrap + mushroom Soup

Day 3 (Wednesday)

MealsWhat To Eat
Breakfast1 hard-boiled egg + toasted whole-wheat multigrain bread (2 slices) + freshly prepared fruit juice with pulp + roasted nuts and seeds mixture (1 tablespoon)
LunchParmesan-topped broiled flounder + ½ cup of parsley-seasoned buckwheat + 1 bowl of fresh raw salad
Dinner2 cottage cheese-stuffed roasted bell peppers + cream of tomato soup with 3 roasted almonds

Day 4 (Thursday)

MealsWhat To Eat
BreakfastOvernight soaked oatmeal with soaked chia seeds, roasted nuts, and seeds mixture + 1 bowl of strawberries + 1 hard-boiled egg
LunchWhole-wheat pasta with pumpkin seeds and spinach pesto + 1 herbs-seasoned grilled chicken steak + GOLO Release supplement (1 capsule)
DinnerAtlantic salmon steak + lemon butter asparagus with baby carrots, French beans, and broccoli florets

Day 5 (Friday)

MealsWhat To Eat
BreakfastMushroom hash with a poached egg + 2 tablespoons of roasted nuts and seeds mixture + green apple slices with 1 tablespoon of peanut butter.
LunchPan-seared salmon with kale and apple salad + 2 slices of garlic bread + blueberry yogurt
DinnerPork chops with blanched and butter-sauteed spinach + 4 roasted almonds

 Day 6 (Saturday)

MealsWhat To Eat
BreakfastCurried broccoli and hard-boiled egg on toast + freshly prepared mixed fruit juice with 1 tablespoon soaked chia seeds.
LunchGround turkey with brown rice, cherry tomatoes, and 4 roasted almonds + GOLO Release supplement (1 capsule)
DinnerLentil vegetable soup + 2 garlic cheese breadsticks

 Day 7 (Sunday)

MealsWhat To Eat
BreakfastPoached eggs with broccoli, tomatoes, and wholemeal flatbread (2 slices) + 1 bowl of fresh fruits
Lunch2 pork tacos + fresh leafy vegetable salad with coconut oil/olive oil dressing and crushed nuts
DinnerPan-fried salmon with sprouts and vegetables sautéed in olive oil

Now that you have a fair idea of the GOLO diet meal plan, let’s check out some dishes you can add to it. 

The GOLO Diet Recipes

1. Turkey Breast With Cranberry Brown Rice

Turkey breast with cranberry brown rice for Golo diet
Image: Shutterstock

Preparation Time: 20 minutes, Cooking Time: 20 minutes, Total Time: 40 Minutes, Serves: 6

Ingredients

  • 2 tablespoons cranberry juice
  • 2 tablespoons celery, chopped
  • 2 tablespoons red onion, minced
  • 1 tablespoon olive oil
  • ½ teaspoon orange zest, grated
  • Garlic powder, salt, and pepper as per taste
  • 1 boneless, skinless turkey breast
  • ¼ cup orange juice
  • 1⅓ cup long-grain brown rice
  • ⅔ cup dried cranberries
  • ⅔ cup roasted almonds, sliced

How To Prepare

  1. Preheat the oven to 350°F.
  2. Mix all the fresh ingredients except the turkey breast and rice.
  3. Rub salt and pepper onto the turkey breast and place it in a greased pan.
  4. Spread the mixture of fresh ingredients on the turkey breast.
  5. Roast the turkey breast until the thermometer reads 165°F. This should take 45-55 minutes. Drizzle the orange juice into the pan halfway through the roasting time.
  6. In a saucepan, mix the rice and dried cranberries and bring it to a boil.
  7. Reduce the heat, cover the saucepan with a lid, and let it simmer for 40-45 minutes until the rice is tender and all the liquid is absorbed. Stir in the remaining ingredients.
  8. Remove the turkey breast from the oven. Let it cool for 10 minutes before slicing it. Serve with rice.

2. Tuna Lettuce Wrap

Tuna lettuce wrap for Golo diet
Image: Shutterstock

Preparation Time: 10 minutes, Cooking Time: 10 minutes, Total Time: 20 Minutes, Serves: 4

Ingredients

  • 1 can of tuna
  • 1 medium green bell pepper
  • ½ medium-sized tomato
  • ¼ cup green onion, chopped
  • 1 tablespoon cilantro, chopped
  • Herbs seasoning
  • 1 teaspoon ground black pepper
  • 1 head romaine lettuce
  • 1 tablespoon mayonnaise
  • 2 tablespoons dijon mustard

How To Prepare

  1. Chop all the vegetables in cubes.
  2. Mix the tuna, mayonnaise, mustard, herbs seasoning, salt, and pepper in a bowl.
  3. Add the bell pepper, onion, and cilantro and mix well. You can squeeze a bit of lemon juice to enhance the flavor.
  4. Rinse the lettuce and pull out 5-6 leaves.
  5. Fill the leaves with the stuffing, wrap it, and eat it!

Scroll down for a helpful guide on what you can and cannot eat on the GOLO diet! 

What To Eat?

If you still want to reduce some pounds by following the GOLO diet, here are a few lists of food items that you can take or avoid. Read on! 

Foods To Eat

Cereals: Brown rice, buckwheat, quinoa, steel-cut oats, whole grain pasta, bulgur wheat, and barley.

Proteins:  Lean cuts of beef, pork, chicken, and fish.

Vegetables: Any fresh seasonal vegetables.

Fruits: Any fresh seasonal fruits.

Dairy products: Cheese, milk, cottage cheese, yogurt, butter, and ice-cream.

Foods To Avoid

Processed Foods: Chips, crackers, baked goods, and confectionery.

Red Meat: Fatty cuts of beef, pork, and lamb.

Sugar-sweetened Beverages: Soda, sweetened drinks, sports drinks, vitamin water, and processed fruit juices. 

Although there are a few restrictions, you can still enjoy some drinks that align with the principles of this diet. Check out the next section to know more.

What Can You Drink On The GOLO Diet?

  • Herbal Tea: Drink chamomile tea or peppermint tea, which are suitable choices due to their caffeine-free and unsweetened nature.
  • Unsweetened Beverages: Options like black coffee or unsweetened almond milk can be included in moderation, ensuring they align with daily calorie and carbohydrate goals.
  • Smoothies: Nutrient-rich smoothies containing recommended GOLO Diet ingredients like vegetables, fruits, and protein sources are allowed. However, minimize the use of sugar.
  • Homemade Infused Water: Make your own naturally flavored water by infusing it with fruits, vegetables, or herbs to add a hint of flavor without any sugar.

Check out the cost of the GOLO Diet packages below! 

How Much Does The GOLO Diet Cost?

The cost of GOLO packages varies based on your weight-loss goal and the time you want to dedicate to it.

A 30-day package costs $49.95. It lasts for about 30-60 days and offers 10-20 lbs of weight loss.

A 60-day package costs $79.90. It lasts for about 60-90 days and offers 21-40 lbs of weight loss.

A 90-day package costs $99.90. It lasts for about 90-150 days and offers 41-60 lbs of weight loss.

You can choose your package as per your requirement from the online GOLO shop.

Now, let’s answer the important questions – what are the pros and cons of the GOLO diet?

Benefits Of The GOLO Diet (Pros)

  • Increasing exercise, eliminating processed foods, and eating healthy whole foods is the main principle of following the GOLO diet.
  • Eating balanced meals and practicing healthy habits is key to the GOLO diet.
  • This diet focuses on eating foods from all the basic food groups.
  • It encourages eating lots of green and colorful vegetables, healthy fats, and lean protein that are not only loaded with vitamins and minerals but also improve satiety, i.e., make you feel fuller for longer.
  • The GOLO diet focuses on eating 1-2 servings of whole grains in controlled portions to curb your hunger.

The Downside Of The GOLO Diet (Cons)

  • There is no scientific evidence that the GOLO dietary supplement itself aids weight loss directly.
  • Unbiased research is still lacking. Though a few studies have shown some positive results, they are not conclusive.
  • It is quite expensive to follow.
protip_icon Quick Tip
Pregnant and nursing mothers and people with diabetes should check with their doctor before starting the GOLO diet to avoid any adverse effects.

Infographic: GOLO Diet Supplement

GOLO Diet’s official supplement “Release” contains “seven natural, plant-based ingredients and three minerals,” that are generally recognized as safe by the FDA. However, you should consult your doctor if you have diabetes, kidney issues, or take any medications for any pre-existing medical conditions. Click on the infographic below for the ingredients list.

GOLO diet supplement (infographic)

Illustration: StyleCraze Design Team

The GOLO weight loss diet focuses on controlling hormone levels to improve insulin sensitivity by combining supplements with a healthy diet and exercise. This diet does not endorse cutting food intake. Though it can be costly to follow, it is worth a shot if you want quick results. However, there is no scientific evidence to prove that the GOLO dietary supplement aids weight loss directly. Follow the diet plans mentioned above and see results by yourself. However, speak with your doctor or a trained dietitian before beginning this regimen.

Frequently Asked Questions

Is GOLO a ketogenic diet?

Barbara Kovalenko, a nutritional consultant, says, “No, the GOLO diet is not a ketogenic diet. While it promotes weight loss, it does not restrict carbohydrates to the extent that a ketogenic diet does.”

Can GOLO be taken without food?

Daina Carter, Registered Dietitian, says, “It is not recommended to take GOLO supplements without food. According to the product information, GOLO supplements should be taken with a meal, preferably a balanced meal, that includes protein, carbohydrates, and healthy fats. Taking supplements on an empty stomach or without food can lead to digestive discomfort and is not recommended.”

Does GOLO have caffeine?

The GOLO supplement does not have any caffeine. It is also free from soy, gluten, dairy, eggs, fish, shellfish, tree nuts, peanuts, and wheat.

Where can you buy the GOLO diet supplements?

The GOLO supplements are available on their official website as well as on Amazon.

Is GOLO sold over the counter?

GOLO diet supplements are readily available over the counter.

Can you eat snacks on GOLO?

Though you eat three meals a day on a GOLO diet, you may have a snack if you go more than 4-5 hours between each meal or if you work out.

How long does it take for GOLO to work?

Most people start seeing results in the first 2 to 4 weeks.

Does GOLO work for everyone?

No, this diet may not work for everyone. It is best to avoid this diet if you are pregnant, nursing, or taking medications that may interact with the supplements.

Is popcorn okay on GOLO?

Yes, consuming popcorn is okay on the GOLO diet. Since it is a carb, pair it with a protein or a fat for a healthy snack option.

Can you have bacon on the GOLO diet?

Yes, you can have bacon on GOLO. However, it is strictly advised to limit its consumption while you are on this diet.

Does GOLO cause an upset stomach?

Some ingredients in this dietary supplement may cause nausea and upset stomach for some people.

Key Takeaways

  • GOLO diet focuses on decreasing insulin resistance, enhancing metabolism, and stimulating weight loss.
  • You have to take a GOLO supplement made from nourishing nutrients, along with eating healthily and exercising.
  • The GOLO diet plan consists of three well-balanced meals with greens, eggs, meat, fruits, and vegetables.
golo diet

Image: Stable Diffusion/StyleCraze Design Team


Are you curious about the GOLO diet’s weight loss potential? The following video explores the effectiveness of this diet and will help you determine if it is the right choice for you. Check it out now!

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. “GOLO Weight Loss Program: GOLO For Life Recipes.” GOLO.
    www.golo.com/
  2. Clamp, L. D., et al. “Enhanced insulin sensitivity in successful, long-term weight loss maintainers compared with matched controls with no weight loss history.”Nutrition & diabetes 7.6 (2017): e282-e282.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/
  3. “GOLO Diet Plan Menu: GOLO Diet Program: GOLO Food Plan.” GOLO.
    www.golo.com/pages/golo-diet
  4. Morais, Jennifer Beatriz Silva, et al. “Effect of magnesium supplementation on insulin resistance in humans: A systematic review.”Nutrition 38 (2017): 54-60.
    https://pubmed.ncbi.nlm.nih.gov/28526383/
  5. Faure, Patrice, et al. “Zinc and insulin sensitivity.”Biological trace element research 32.1-3 (1992): 305-310.
    https://pubmed.ncbi.nlm.nih.gov/1375070/
  6. Havel, Peter J. “A scientific review: the role of chromium in insulin resistance.” Diabetes Educator 30.3 SUPPL. (2004): 1-14.
    https://pubmed.ncbi.nlm.nih.gov/15208835/
  7. Rössner, S., et al. “Long‐term weight loss and weight‐loss maintenance strategies.”Obesity reviews 9.6 (2008): 624-630.
    https://www.ncbi.nlm.nih.gov/books/NBK221839/
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Dr. Nisha R

Dr. Nisha RMBBS, MD DVL

Dr. Nisha is a clinical dermatologist and aesthetic physician with 7 years of experience. She completed her MBBS at Chettinad Hospital & Research Institute and earned her master's degree from Sri Ramachandra Institute of Higher Education & Research. She also did a fellowship in Cosmetology and Trichology, Microblading, and Micropigmentation. She established Anlon Art Salon, a medi-salon that caters to...read full bio

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