Golo Diet: A Complete Guide

Disclaimer: This article is for informational and educational purposes only and is not affiliated with, endorsed by, or sponsored by GOLO, LLC. GOLO® is a registered trademark of GOLO, LLC. All information provided here is based on publicly available sources and personal interpretations and should not be considered medical advice or official guidance on the GOLO® program. Readers should consult GOLO’s official website or a licensed healthcare provider before starting any weight loss plan or dietary program.

The Golo diet is a new weight loss method that has gained popularity over the past few years. It is based on the idea of eating low-calorie, high protein meals throughout the day and fasting for 16 hours.

They claim it can help users lose up to 70 pounds in just six months! This article will discuss how this type of diet works and if it is really as effective as some people think.

What does the Golo Diet mean?

Golo Diet means that the person will be fasting for 16 hours a day. They can eat as much food as they want during that time, but then must fast again throughout the next sixteen hours.

What do you eat on Golo diet?

You can eat anything that is low-calorie, high protein, and does not exceed the number of calories you consume

Start with a healthy breakfast: oatmeal with berries

Lunch/Dinner: A soup or salad followed by grilled chicken breast

Snacks: Rice cake or yogurt.

What is the difference between Keto and Golo Diet?

The Golo plan promotes a daily calorie intake between 1,300 and 1,800 calories total. Because most adults are recommended to consume about 2,000 calories daily to maintain weight, a 200 to 700 calorie per day deficit should result in weight loss for most people. 

This should be a short term weight loss option and not something do for long periods of time

The Keto Diet plan focuses on calories that contain macronutrients between an intake of about 5-10% carbohydrates, 15-30% protein and 60-75% fat, By minimizing your carbohydrate intake, the keto diet basically flips a switch on your metabolism, instead prompting your body to burn fat for energy in a state of ketosis (fat for fuel instead of glucose for fuel).

Both diets mimic a fasting approach which allow your body to process the foods you consume but the keto diet is more restrictive so it doesn’t trigger your insulin, the fat storing hormone where as the golo diet is less restrictive during the eating window allowed.

Golo Diet Shopping List

The types of foods you can eat on the golo diet are:

– Protein sources, such as chicken and eggs

– Low calorie vegetables, like broccoli or lettuce

– Condiments for flavor (such as salt), herbs. You can also use a small amount of healthy fats: olive oil, butter, avocado.

You should avoid the following foods on golo diet:

– Sugary

What foods to avoid on the Golo Diet

– Alcohol, including beer

– Added fats such as butter and oils

– Sugar Substitutes: Splenda or Equal

– Fruit juices (except for lemon) that are not 100% fruit juice. “Diet” drinks containing artificial sweeteners should also be avoided.

What are the macro ratios for the Golo Diet?

There are three macro ratios to the golo diet: 30% protein, 50% low calorie vegetables and 20% healthy fat. You can use a macronutrient tracker (such as MyFitnessPal) to track your calories from each type of food group.

Goes the Golo Diet help with Insulin Resistance?

In a short answer, yes. The Golo diet does help with insulin resistance because anytime you remove the “junk” processed food from your diet, it helps your glucose levels and helps your body process food because of the amount of the fiber content in real foods.

However, if you battle with insulin resistance it means your body’s insulin regulator is somewhat broken. You have consumed so much processed food and sugar that your body can’t handle sugar. This can be fixed but it does mean you will need to remove sugar completely for a short amount of time. I find the Keto diet is the best diet to help with insulin resistance. In my own experience, I did keto for 6 months and found when I slowly added sugar back into my diet, my body was able to regulate it better.

Losing weight has more to do with your insulin levels than most people realize. Once you get these levels working, you will notice less hunger and less cravings to the junk food in your healthy lifestyle. Blood glucose must be managed with control in order to not spike your insulin levels. This is best done with a continuous glucose monitor.

Can you expect to lose weight on the Golo Diet?

The golo diet can lead to weight loss of up to one pound per day.

– You will lose more weight if you are very overweight or obese, but even people who have a normal BMI should expect some degree of weight loss when following the golo diet. The exact amount that is lost depends on how strictly you follow the rules and what your starting point was before beginning this new way of eating.

For example, someone with 100 pounds to lose might only see an average decrease in their body mass index (BMI) by two percentage points after six months while someone with 50 pounds to lose could experience a drop as high as five percentage points within the same time frame.

What is the difference between the Golo Diet and the Keto Diet?

There are many similarities between the golo diet and the keto diet. Both of these diets focus on high fat, moderate protein, low carbs to achieve weight loss goals. The main difference is that while those following a keto plan have more wiggle room in terms of carbohydrates when they break their fast at night, someone on the golo diet must stay below 600 calories until dinner time.

This can be difficult because most people need about 1800-2000 calories per day just for basic bodily functions like keeping your heart beating and breathing.

What are the eating times on the Golo Diet?

The golo diet limits eating to breakfast, lunch and dinner each day. Anyone who is following the plan for long periods of time may find themselves feeling hungry during the evening hours because they are not allowed to eat anything until dinnertime when it can be difficult to stay below 600 calories.

Goto Diet: What’s It All About? The golo diet consists primarily of high-fat foods with moderate protein intake and low carbohydrates. This type of food combination provides you with a steady stream of energy while providing your body with essential nutrients that will help keep you from getting too hungry as quickly.

May I eat breakfast on the Golo Diet?

Just because the golo diet limits your eating to three meals doesn’t mean that you can’t have breakfast. A good, healthy choice for breakfast on the Golo Diet would be eggs with bacon or sausage and avocado on toast.

May I eat Lunch on the Golo Diet?

You sure can! A golo diet lunch menu might consist of a ham and cheese sandwich with avocado on rye bread, an open-faced tuna melt or chicken cordon bleu.

May I eat Dinner on Golo diet?

You may have a golo diet dinner if you so choose. A good, healthy choice for your Golo Diet Dinner would be to have a grilled chicken breast with lemon garlic roasted potatoes and asparagus drizzled in olive oil and salt & pepper!

The principles of this Golo eating plan

This successful weight loss plan is based on the idea that when you eat food with a high glycemic index, your blood sugar will spike and then crash. This leads to increased cravings for sugary foods which can result in binge-eating later.

The golo diet restricts eating to three meals per day so that you consume only one meal with a high glycemic index at lunch or dinner. You may have breakfast and even snacks if desired as long as they are not high Glycemic Index foods like refined carbohydrates (such as white breads) or sugars.

People who have tried this new Golo Diet weight management program report feeling more energized because of the greater amount of hours between their last snack and bedtime!

Does the Golo Diet restrict how many carbs I consume?

No matter what type of meal plan you follow (golo or otherwise), make sure to limit high glycemic index foods like sugar and white breads as much as possible because they cause blood sugar spikes which lead to diabetes.

This is the same rule you will find with most diet plans. Keto, Atkins, Banting, Low Carb Diet all do the same thing. All the low carb plans all take into account the glycemic index of foods consumed. The golo diet plan is no different and this is why most of these plans are successful. The key is finding the right plan for YOU!

If you like whole foods and you want to get off the pesky medications, this plan may just work for you. If you ask any team of doctors, they will agree to stay away from any foods that are high on the glycemic index.

Is it safe? The golo diet does not provide a lot of nutrition so anyone who is using this meal plan should take supplements such as vitamins and minerals to ensure they are getting all of the benefits from their food intake.

There’s also been some research into whether this type of weight loss strategy may cause changes in bone density over time due to low mineral levels but there has not yet been any conclusive evidence found about these types of claims.

How long before I see results on the Golo Diet?

There are many different factors that contribute to the weight loss process. Factors such as age, metabolism, hormones and genetics can change how long it takes for a person to see results on this diet plan from anywhere between one week to six months or more.

There is no clear answer when someone should expect any changes in their body due to golo eating habits because there are so many variables but some people have said they saw small improvements right away after about two weeks of starting out with this type of meal routine.

A lot also depends on what your typical day looks like before you started the Golo Diet.

What are the ingredients in the Golo Diet Release Supplement?

The Golo Diet supplement named release has 3 minerals and 7 plant extracts. Magnesium Malate, Zinc, Chromium, Rhodiola extract, Inositol, Berberine extract, Banaba leaf extract, Salaretin Salacia extract, and apple extract.

Is there a golo’s release supplement that I can purchase on Amazon?

Yes! I found Vitarmr Maximum Release supplement on Amazon for way cheaper and very similar ingredients!

3 Day Sample Golo Meal Plan

Day 1:

• Breakfast: Greek yogurt with berries and a sprinkle of chia seeds
• Snack: A small apple with almond butter
• Lunch: Grilled chicken salad with mixed greens (kale and other mixed greens), cherry tomatoes, cucumber, and a vinaigrette dressing
• Snack: Raw veggies with hummus
• Dinner: Baked salmon with roasted asparagus and quinoa

Day 2:

• Breakfast: Scrambled eggs with spinach and mushrooms
• Snack: A handful of mixed nuts (almonds, walnuts, etc)
• Lunch: Turkey and avocado wrap with a side of sweet potato fries
• Snack: A pear with cheese
• Dinner: Grilled chicken breast with roasted Brussels sprouts and brown rice

Day 3:

• Breakfast: Veggie Omelet with spinach, tomato, onion, and a sprinkle of feta
• Snack: A hard-boiled egg
• Lunch: Tuna salad with mixed greens, cherry tomatoes, and a balsamic vinaigrette dressing
• Snack: A handful of berries
• Dinner: Baked sweet potato topped with black beans, salsa, and Greek yogurt

The biggest take away for this lifestyle change is to include lean protein, healthy fats, and complex carbohydrates in every meal to stabilize blood sugar levels, promote weight loss and improve overall health.

By focusing on whole foods and avoiding processed and refined foods, the GOLO diet aims to help individuals achieve sustainable and healthy lifestyle changes. In addition to the dietary recommendations, the GOLO program also emphasizes regular exercise and stress management techniques to support optimal health and wellbeing.

There is no need to take any dietary supplement, capsules, etc with the GOLO metabolic plan. As with any lifestyle change, it is best to work with a registered dietitian or speak with your primary care physician to see if this plan is right for you. There are no promises that this plan will work for you, but it is best to know if it will work with any of your health concerns after speaking with your physician.

In Conclusion

The GOLO Diet is a low-carb diet that cuts out all grains, gluten, and dairy. It’s named after the Greek word for “good life.” One of its main benefits is weight loss due restricted time eating and supplements required.