Table of Contents
Introduction
The GOLO eating diet offers individuals a weight loss guide or plan to consume only calorie-controlled portions to lose weight effectively and healthily by focusing on the right consumption of satiating whole foods. GOLO does not seem to be an acronym; it is just a catchy term that encourages one to "go lose weight" and "go love life”. Read on to learn about its rationale, food list, pros, and cons.
What Is the Rationale of the GOLO Weight Loss?
The GOLO diet is one of the popular new-age and short-term dietary plans or approaches for promoting weight loss in individuals through the traditional and tested method of insulin management. This diet offers its users a way to implement either the 30, 60 or 90-day metabolic plan as per individual requirements for healthy weight loss. The rationale of the diet is mainly to restore hormonal balance and aid in cellular repair metabolism, thereby eliminating any endocrine reasons for individuals being predisposed to obesity or overweight risks. The focus of this eating plan is to incorporate exercise regimens along with its dietary plan of action, such as the consumption of fresh veggies on the list while refraining from or limiting empty calories, controlling portion sizes, and avoiding processed foods to the maximum extent.
The diet specifically incorporates a proprietary supplement called Release, intended to aid in short-term weight loss. However, according to nutrition experts, any diet that promotes only short-term weight loss or weight loss within a specific time period counts as a fad most of the time and is not supported by scientific evidence because sudden dietary changes may always be the major cause of individuals developing nutritional deficiencies acutely. The GOLO diet is generally deemed a safe dietary plan according to some nutritionists as it focuses on calorie-controlled meal plans with the advocation of whole or unprocessed foods, along with regular exercise on a daily basis.
Which Whole Foods Should Be Included in the GOLO Diet??
Given below is the list of foods that one can intake, mainly the healthy fats and energy-inducing carbohydrates that are low-calorie and can aid in food satisfaction as well as prevent binge cravings or eating:
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Healthy Fats: Nuts like walnuts and almonds, protein like lean meats or chicken breast, chia seeds, hemp seeds or hemp oil, flaxseed or flax oil, olive oil, etc., which are comprised more of heart-healthy or cardioprotective monounsaturated and polyunsaturated fats.
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Carbohydrates: Energy-inducing nutrient-rich foods such as oatmeal, brown rice, quinoa, potatoes, squash veggies, fresh or frozen fruits, sweet potatoes, etc., are the recommended sources on the diet list. However, any fresh vegetables or fruits can also be added to the meal plans, and there is no restriction regarding the intake as long as one consumes whole foods. Similarly, the increased consumption of leafy greens, broccoli, microgreens, zucchini, or asparagus, etc., can also be added to the weight loss diet.
Further, fruits are the best carbohydrate sources that not only can be hydrating but also give an immune boost of essential dietary fiber to the system and improve gut health. Eating such healthy carbohydrate sources is encouraged through the diet with the list particularly focusing on the consumption of nutrient-dense berries such as raspberries, blueberries, blackberries, etc. Even though most weight plans may advocate reduced consumption of trans and saturated fats that are unhealthy, the GOLO diet scores higher over the other plans in the sense that processed and refined foods, along with any added sweeteners, including the use of sugar substitutes, are either completely ceased as part of eating plan or one limits these foods as much as possible. The advantage of this diet is encouraging the consumption of only whole foods for individuals, which can naturally propel nutrient density and immunity in the body.
Which Foods Should Be Avoided in the GOLO Diet?
Processed meats, refined grains or foods, hotdogs, white bread, crackers, artificial sugars and sweeteners, soda, caffeine, sports drinks, cookies, cakes, pies, candies, or even plant-based meat substitutes are completely contraindicated or on the list of foods that are not allowed when one follows the 30, 60, or 90-day diet plan. Instead, during the course of the diet, the plan is to focus on consuming between approximately 1,300 and 1,800 calories per day, following an emphasis on foods listed in the GOLO diet as mentioned above, like whole foods consumption, lean proteins or meat, whole grains, healthy fats, vegetables, and fresh or frozen fruits. It would be, however, surprising to know that even restaurant dining, or rather the part of the occasional cheat meal is allowed for as long as one follows or sticks to the dietary guidelines in general.
Is There a Lack of Evidence Regarding the Release Capsule?
Though the GOLO release capsule, which needs to be taken as part of the diet and contains zinc, chromium, and magnesium, is intended to prevent blood sugar spikes or aid in insulin management, scientific evidence is insufficient to prove any purported benefits of this capsule. The possible drawback of the diet plan is that individuals can gain back weight once they stop the short-term 30, 60, or 90-day plans that are meant to create rapid weight loss. It is important to note that a healthy and balanced diet, even when incorporating whole foods of nutrient density, should be a long-term and sustainable dietary plan that can be implemented for systemic health goals. Though the GOLO release supplement is free from gluten or any major allergens, making it a safe capsule to aid in weight loss or insulin management, the research evidence is weak regarding the supplement according to some nutrition researchers.
Conclusion
Before one implements any short-term weight loss plan, always remember that it may only be the wrong route to achieving temporary results. The focus of individuals should be on sustainable health and weight management in the long term, not only on losing weight, as that alone cannot be an indicator of health. Further, even though safe, many healthy weight loss plans like GOLO are not evaluated by the FDA (Food and Drug Administration). The registered nutritionist or healthcare provider can help decipher an individualized plan best suited based on the medical history. If one is afflicted with or suffering from any hormonal imbalances, a poor metabolism or immunity, or reduced insulin sensitivity, can ask the registered medical practitioner or nutritionist about whether to implement the GOLO diet or any healthy plan in their regimen.
