In the last few decades, the golo diet has steadily grown and help them grow into one of the most well-liked eating regimens for weight loss and general wellness. This diet emphasizes the controlling levels of insulin and the glucose to aid in the weight loss while also supplying the essential nutrients from wholesome, natural foods.
Everything you must be familiar with about the golo diet will be covered in this comprehensive guide, including:
- What is the golo diet and how does it work?
- Benefits of the golo diet
- Foods to eat and to avoid on the golo diet
- Golo diet meal plan and recipes
- Tips for the success on the golo diet
- Potential downsides to consider
We’ll also provide 10 delicious golo diet recipes to help you get started!
What is the Golo Diet?
The golo diet was created by Dr. Keith Ablow and experts at Golo, which stands for “GO LO” or “Go Lose Weight.” This diet aims to balance key hormones like insulin, manage blood sugar swings, and keep you feeling full between meals .
This is achieved by restricting calories from carbohydrates to 40-60% of your daily intake. The allowed foods focus on lean proteins, healthy fats, fruits, vegetables, and whole grains. There is an emphasis on natural foods that stabilize blood sugar and insulin levels .
Additionally, the golo diet incorporates their proprietary Golo Release supplement. This supplement made from herbs with a completely organic plant basis helps with weight control and metabolism. We are going to go throughout some further information on the aforementioned supplemental material in the subsequent portion of this essay.
Overall, the goals of the golo diet are to:
- Lose the excess body fat, especially from the belly fat
- Improve body composition by losing fat and maintaining muscle
- Regulate blood sugar levels and insulin to minimize spikes and crashes
- Control cravings and hunger between meals
- Improve energy levels throughout the day
- Support a healthy metabolism
The golo diet is intended to be safe for most people to follow. However, like any diet program, it’s best to consult your healthcare provider before starting, especially if you have any underlying health conditions. Now let’s look at some of the key benefits this diet can offer.
Benefits of the Golo Diet
There are many potential benefits to following the golo diet according to its creators and many users who have tried this diet. Here are some of the most significant benefits of golo diet:
Promotes Weight and Fat Loss
The golo diet can support the breakdown of fat by controlling blood sugar and a hormone called insulin especially around the area of the stomach and waist. The calories restriction also creates the necessary calorie deficit for weight loss . Most people can expect to lose 1-3 pounds per week on this diet if followed correctly.
Improves Metabolic Health
Numerous problems with metabolism and disorders are associated with increased resistance to insulin and insulin resistance, which causes blood sugar instability. The golo diet enhances responsiveness to insulin and maintains circulating blood glucose levels, supporting the health of the metabolism in general .
Controls Hunger and Cravings
Due to the focus on blood sugar regulation, many people report feeling less hungry, cravings, and energy crashes while on the golo diet. Eating regular meals and snacks with a balance of proteins, fats and low glycemic carbohydrates can increase satiety.
When your blood sugar levels are well-managed, you’re less likely to experience spikes and crashes in energy. Many people on the golo diet report having sustained energy levels throughout the day.
Easy to Follow
The golo diet program lays everything out clearly regarding approved foods, meal plans, recipes, and supplement guidance. It can be an easy diet to adhere to compared to more restrictive plans.
Improves Overall Health
With weight loss and better management of insulin and blood sugars, the golo diet can help reduce risk factors for chronic diseases like heart disease and diabetes . As with the any diet program, the individual results will vary. But many people experience significant benefits from the golo diet when followed consistently.
Foods to Eat on the Golo Diet
The golo diet encourages eating many real, whole food ingredients to promote better health. Here are the main categories of foods to focus on:
Lean Proteins: chicken, turkey, eggs, fish, seafood, lean cuts of beef, pork, bison, whey protein powder
Healthy Fats: avocados, olive oil, coconut oil, nuts, seeds, full-fat dairy
Non-Starchy Vegetables: leafy greens, broccoli, cauliflower, peppers, mushrooms, onions, carrots, tomatoes
Whole Fruits: berries, apples, oranges, peaches, pears, bananas
Whole Grains: oats, quinoa, brown rice, whole wheat bread
Herbs/Spices: garlic, turmeric, cinnamon, ginger
Beverages: water, unsweetened tea and coffee, sparkling water
When grocery shopping, aim to buy organic, locally grown options as much as possible. Products labeled “gluten free” and “whole grain” can also be good choices. Reading labels is also important, look for products with shorter ingredients lists and less added sugars.
Foods to Avoid or Limit on Golo Diet
To maintain balanced blood sugar levels, the golo diet recommends avoiding or limiting certain foods. These include:
- Added sugars: agave, corn syrup, cane sugar, etc.
- Starchy carbs: breads, pasta, rice, potatoes
- Packaged snacks: chips, pretzels, cookies, candy
- Sugary drinks: soda, juice, sports drinks, sweet tea
- Alcohol: beer, wine, liquor, mixed drinks
- Condiments: ketchup, barbecue sauce, sweet salad dressings
- The Deep fried foods: french fries, donuts and fried chicken
- High-fat meats: sausage, bacon, hot dogs
- Full-fat dairy: cheese, cream, butter
Many of these kinds of foods generate rapid blood glucose levels increases that can lead to excessive consumption. Moderation is key if you do want to occasionally work them into your diet. But in general, try to limit processed foods and added sugars.
Focus your meals instead on lean proteins, healthy fats, and fiber-rich vegetables and fruits. This offers a variety of nutrients designed to keep you full between the two meals.
Sample Golo Diet Meal Plan
To give you an idea of what a day on the golo diet looks like, here is a sample meal plan:
- Scrambled the eggs with the sautéed peppers and the onions
- Side of fruit
- Green tea
- Chicken breast with roasted broccoli and sweet potato
- Side salad with vinaigrette dressing
- Water with lemon
- Greek yogurt with mixed berries
- Handful of unsalted almonds
- Baked salmon with asparagus
- Quinoa pilaf
- Water with lemon
- Dark chocolate (80% cacao or higher)
- Cup of chamomile tea
This offers a satisfying daily remaining amount of protein, healthful fats, and fruits and vegetables. Be sure to drink plenty of water as well. Aim for 3 meals and 1-2 snacks each day, eating every 3-4 hours to maintain energy levels. Portion sizes will depend on your calorie needs, but in general focus on protein as the star of your meals.
10 Tasty Golo Diet Recipes
To help you kickstart your golo diet journey, here are 10 delicious golo-friendly recipes to try:
1. Baked Eggs in Avocado
This unique baked egg recipe is topped with cottage cheese and salsa for a protein and fiber packed breakfast. The healthy fats in the avocado will keep you the feeling full for rest of day.
2. Salmon Salad with Fennel and Radish
Salmon is a nutritious and satisfying protein, paired here with crunchy sliced fennel and radish for a fresh lunch or light dinner.
3. Turmeric Chicken Skillet
This anti-inflammatory turmeric chicken dish comes together quickly in one skillet. Serve with cauliflower rice for an easy weeknight meal.
4. Shrimp and Veggie Kebabs
Marinated shrimp are grilled on skewers with cherry tomatoes and zucchini then drizzled in a lemony tahini sauce.
5. Quinoa Tabbouleh Salad
This fresh Lebanese salad uses quinoa instead of bulgur wheat for a gluten free, protein packed twist.
6. Spaghetti Squash Chicken Parmesan
A creative, lower carb take on chicken parmesan using baked spaghetti squash instead of pasta.
7. Zucchini Lasagna
Thin slices of zucchini stand in for lasagna noodles in this easy, vegetarian main dish.
8. Berry Chia Seed Pudding
This plant-based chia pudding is packed with antioxidants from mixed berries and maked a great grab-and-go breakfast.
9. Sheet Pan Steak Fajitas
Marinated flank steak and veggies are roasted together for quick and tasty fajita dinner.
10. Slow Cooker Chicken Chili
Chicken chili with cannellini beans and veggies simmers all day in the crockpot for an easy weeknight dinner.
Tips for Success on the Golo Diet
Here are some helpful tips to stay on track with the golo diet:
- Meal prep Take time on weekends to prep healthy meals and snacks for the week ahead. This makes the staying on the track much easier.
- Focus on protein Make sure to include filling protein sources in each meal like eggs, chicken, fish, and Greek yogurt.
- Eat enough calories Don’t drastically restrict your calories or you may feel tired. Aim for a reasonable deficit of about 500 calories daily.
- Choose complex carbs When eating carbs, choose whole grains, quinoa, beans, lentils, fruits and starchy veggies which break down more slowly.
- Exercise regularly Aim for 150 minutes of moderate exercise like brisk walking each week to improve insulin sensitivity.
- Drink water Proper hydration is key for fat loss. Drink water before meals and sip throughout the day.
- Monitor progress Weigh yourself and take body measurements 1-2 times per month to track results. Adjust if needed.
- Get enough rest Poor sleep can disrupt blood sugar regulation. Try to get the 7-9 hours of quality good sleep per night.
- Manage stress Chronic stress raises cortisol which can increase belly fat storage and overeating. Make time to unwind.
Potential Downsides to Consider
While the golo diet can be effective for many people, there are some potential downsides to keep in mind:
- Requires close tracking of macronutrients (proteins, carbs, fats). This can be time consuming.
- Eliminates some food groups like starchy carbs and added sugars which should be limited but not necessarily avoided altogether. Moderation may be preferable for some.
- Potential nutritional deficiencies if diet is not well balanced. Be sure to eat a variety of recommended foods.
- Lower carb diets may negatively affect athletic performance for some individuals. Carb intake can be customized based on activity levels.
- Promotes proprietary supplement not proven essential. Benefits can be achieved through the golo diet alone.
- Short term weight loss may primarily reflect loss of water weight. Slower long term fat loss may be more modest.
Overall the golo diet can be an effective tool for weight loss and blood sugar management if followed thoughtfully. But work closely with your healthcare provider, individualize the diet as needed, and aim for an overall balanced approach to eating.
The Bottom Line on the Golo Diet
In conclusion, the golo diet is concentrated on controlling blood sugar and insulin to encourage the reduction of weight and enhance the state of health. It is a moderate carbohydrates, which can reduced calorie diet. It eliminates processed foods, added sugars, and starchy refined grains in favor of lean proteins, healthy fats, fruits, vegetables and some whole grains.
Many people gain advantages like reducing body fat, decreased appetite, more energy, in addition enhanced metabolic wellness by balancing blood sugar levels. The diet provides adequate nutrition from real foods and is relatively easy to follow compared to more limiting diets. While the golo diet can be effective, be mindful that long term success requires both modifying eating habits and lifestyle factors like exercise, sleep and stress management. Work with your healthcare provider to determine if the golo diet is appropriate for your individual health status and needs.
I hope this comprehensive overview gives you all the details needed to succeed with the golo diet! Let me know if you have any other questions.
Here are 5 frequently asked questions about the golo diet:
1. Do I have to exercise on the golo diet?
Exercise is encouraged but not required. Adding regular exercise will boost results but the diet alone can produce weight loss through calorie restriction and blood sugar regulation.
2. How much weight can I expect to lose?
Most people lose 1-3 pounds per week on the golo diet if calories are sufficiently reduced to create a deficit. More significant weight loss is seen initially but slows down over time.
3. Can I drink alcohol on the golo diet?
Alcohol is high in empty calories and sugary mixed drinks should be avoided. However, an occasional glass of wine or spirit with a low carb mixer like soda water is unlikely to impact results significantly.
4. Is the golo supplement necessary?
No, the proprietary supplement is not essential. Many people following the diet without the supplement still see good results through food alone. But some find the supplement helps control appetite.
5. Can I have cheat meals on the golo diet?
It’s best to closely follow the diet at least 5-6 days per week. An occasional higher carb meal won’t sabotage progress but too many cheat meals reduces benefits. Limit to once weekly.