Golo Diet: Benefits and How It Works (2024)

The Golo diet is a weight loss diet. People on the Golo diet are encouraged to restrict calories to 1,300 to 1,500 per day and eat nutritionally-dense whole foods while avoiding processed foods and adding 15 minutes of daily exercise to their lifestyle. Part of the diet also includes taking a nutritional supplement called Release made by the diet maker.

In this article, you’ll learn about the Golo diet benefits and how the diet works, including what to expect, what to eat, and what to avoid.

Golo Diet: Benefits and How It Works (1)

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Benefits

Weight loss benefits expected in people with obesity can include an average weight loss of 20 pounds within the first 90 days and an average of 48 pounds lost over a year, according to the Golo website.

However, peer-reviewed clinical studies on the Golo diet are lacking. The two most commonly cited research studies include one pilot study by the maker that didn’t have a placebo or control group. A placebo group is necessary for making accurate conclusions about whether or not specific interventions were effective. Third-party testing is also standard practice to avoid conflict of interests in study design and results.

Disclaimer

While the Golo diet is associated with weight loss in pilot studies conducted by the diet maker, the diet and its accompanying supplement release have not been evaluated by the U.S. Food and Drug Administration (FDA).

One study published in 2019 suggests an average weight loss of about 1 pound per week in people with obesity. Participants who followed the Golo diet guidelines saw an average weight loss, for example, of 13 pounds in 13 weeks (compared with a placebo group who lost an average of 7.5 pounds).

Still, it’s difficult to conclude the efficacy of the Golo diet and release supplement due to the small sample size (68 participants) and lack of participant follow-up after 13 weeks.

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How It Works

The company website claims the diet works by addressing insulin resistance. Insulin resistance, they claim, is at the root of why it’s challenging to lose weight.The Golo diet metabolic plan works for weight loss in people with obesity because it requires calorie restriction, diet changes, and increased physical activity (15 minutes per day).

Along with managing stress and getting adequate sleep, the Centers for Disease Control and Prevention (CDC) says such lifestyle changes are beneficial for reversing insulin resistance. Food recommendations include eating whole foods that support healthy insulin levels, avoiding highly processed foods, and taking Release supplements. Additionally, 15 minutes of physical activity is recommended per day.

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Duration

The company says this is not a diet, but a lifestyle. As such, you can expect these to be long-term changes. However, their site also claims their program offers ''30 days to better health,'' which they say includes better sleep and overall better outlook on life.

The typical duration of testimonials for the Golo diet range from three months to two years, but there’s no set start and stop time for the Golo diet.

People typically take Release for three to six months, says the company website, although they also state it is “safe for long-term use,” and you can take it as long as you want or until you reach your weight or health goals. Then, you can discontinue use altogether or continue taking Release at a reduce dosage if preferred.

What to Eat

The Golo diet allows nutrient-dense whole foods but discourages highly processed foods.

The compliant foods have in common that they help regulate insulin levels, promote heart health, and “play an important role in controlling weight,” according to the website.

The non-compliant foods, on the other hand, make it more challenging for your body to regulate blood sugar levels. Snacking, suggests the Golo website, may be linked to stress eating or emotional eating, which can trigger insulin dysregulation, too.

Compliant / Non-Compliant Foods on the Golo Diet
Compliant FoodsNon-Compliant Foods
Full-fat dairy products (butter, whole milk, cheese, and greek yogurt) and unsaturated fatsMeal replacement products (bars, shakes, etc.)
Grains, including bread and pastaHighly processed or refined foods of any kind
Eggs, fish, beef, and chickenSaturated fats from processed foods
Fruits, nuts, and vegetablesSnacks in general

Release Supplement Ingredients

Release supplements contain 10 key ingredients, including seven plant-based extracts and three essential minerals.

Release helps balance hormones and improve metabolic efficiency, according to its makers.

According to the Golo company website, here are over 200 published independent experimental studies supporting the safety and efficacy of the ingredients in Release:

  • Zinc
  • Magnesium
  • Chromium
  • Banaba leaf extract
  • Rhodiola rosea
  • Berberine extract
  • Salacia extract
  • Gardenia extract
  • Inositol
  • Apple extract

However, there isn't enough evidence from rigorous studies conducted on humans to draw health claims for some of these supplements, including Rhodiola and berberine or goldenseal.

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Recommended Timing

People on the Golo diet will eat regular meals from the Golo meal plan and take one capsule with each meal for a total of three capsules per day.

Modifications

You can make the Golo diet more cost-effective by following the food and physical activity suggestions but avoiding purchasing the supplement. Eating whole foods, avoiding processed foods, and increasing physical activity will make some difference to your overall health goals. If you’d still like to see if the supplement could help promote more weight loss, you could also take a lower dose but would also reasonably expect reduced results.

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Considerations

The following are things to keep in mind while considering the Golo diet.

USDA MyPlate Comparison

The compliant and non-compliant food recommendations are similar to the USDA’s MyPlate recommendations, which suggest eating more fruits and vegetables, a variety of carbohydrates but mostly whole grains, lean meats, and healthy oils while avoiding processed food items and trans fats.

The difference here is that MyPlate recommends limiting milk and dairy to at least three servings per day, depending on individual caloric recommendations.

Cost

Changing your diet doesn’t necessarily have to be costly with the Golo meal plan, but the supplements can add up.

Release supplements cost this much according to their website:

  • One bottle of Release: $59.95
  • Two bottles: $99.90
  • Three bottles: $119.85

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Golo Diet vs. DASH Diet


The Golo and the DASH diet, or the dietary approaches to a hypertension diet, are similar diets promoted to reduce the risk of metabolic diseases like insulin resistance or prediabetes and hypertension.

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Golo Diet

The Golo diet is about reducing risk of or reversing insulin resistance with diet, exercise, and supplement.

DASH Diet

The DASH diet is promoted to reduce hypertension or high blood pressure and the risk of obesity and heart disease. Both recommend avoiding saturated fats and highly processed foods. They also suggest maintaining healthy hormone and metabolic energy levels with whole foods.

For example, the DASH diet also recommends eating a diet rich in nutrient-dense foods like fruits and vegetables, whole grains, lean meats, and healthy fats in moderation.

The DASH diet differs from the Golo diet in that it recommends limiting red meat and consuming low-fat dairy products. In contrast, the Golo diet recommends consuming beef and full-fat dairy products (within moderation).The DASH diet also differs in providing specific guidelines around sodium intake (1,500 to 2,300 milligrams per day).

The DASH diet is not suitable for people on dialysis, according to the National Kidney Foundation.

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Summary

The Golo diet is a weight loss diet and supplement plan. It’s said to work by encouraging someone to eat more whole foods or nutrient-dense options, increase physical activity, and take a nutritional supplement made of plant-based extracts and essential minerals. People may lose up to 1 to 2 pounds per week, but clinical studies on actual efficacy or long-term weight loss are lacking. The supplement isn’t exactly science-backed, and it is a monthly bill. The Golo diet is similar to the DASH diet but encourages full-fat dairy instead of low-fat.

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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Golo Diet: Benefits and How It Works (2)

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Michelle Pugle, MA is a freelance writer and reporter focusing on mental health and chronic conditions. As seen in Verywell, Healthline, Psych Central, Everyday Health, and Health.com, among others.

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Golo Diet: Benefits and How It Works (2024)

FAQs

Is there any evidence that GOLO works? ›

Additionally, the Golo diet creators make several promises that are not backed by research. The Golo diet website makes unfounded health claims (like restoring hormonal balance, improving metabolic health and rapid weight loss). "There's no quality evidence to suggest that the diet pills work," states Lubeck.

How long does it take GOLO to start working? ›

Why is this happening?” When we hear this, the answer is always: "Have you lost any inches?” And the answer is almost always YES! When following the GOLO for Life® Plan, most people start to see results sometime within the first 2-4 weeks. Some will lose pounds first, and others will lose inches.

How many GOLO pills a day to lose weight? ›

The standard dosage is 1 with each meal, or 3 per day. We don't suggest taking more than 2 per meal, or 6 per day on a regular basis. Taking more than the recommended dosage is not going to help you to lose weight faster.

What is the GOLO diet menu? ›

Foods to Eat on the GOLO Diet

Animal protein: beef, chicken, pork, eggs, milk, cheese and yogurt. Seafood: fresh or frozen. Healthy fats: coconut oil, olive oil, chia seeds, hemp seeds and flax seeds. Whole grains: brown rice and quinoa.

What is the lawsuit against GOLO? ›

The lawsuit against GOLO is a class action. It was filed by lead plaintiff Vincenzza Bubak individually and on behalf of other GOLO consumers. In general, plaintiffs claimed that GOLO had engaged in deceptive marketing practices to mislead consumers about the effectiveness of its products.

What are the cons of GOLO? ›

The GOLO Diet can be expensive, confusing, and difficult to follow. Additionally, given the lack of research available, it's unclear whether it has any additional benefits over regular diet and exercise.

What foods are not allowed on GOLO? ›

Foods to Avoid or Limit
  • Added sugars.
  • Artificial sweeteners.
  • Baked goods.
  • Sugary drinks.
  • Refined grains.
  • Processed foods (cakes, cookies, snack chips).

Does GOLO reduce belly fat? ›

While visceral fat can be reduced by regulating daily sugar intake and creating an individual exercise program — GOLO Release pills can help reduce belly fat and can assist in managing a healthy metabolic rate and abnormal hormonal activity that may be contributing to the accumulation of excess fat in the abdominal ...

Why am I not losing weight on GOLO? ›

Plateaus can also happen if you aren't following your program closely, are not exercising enough, are experiencing an increased amount of stress, or aren't getting an adequate amount of sleep.

Can you eat bananas on GOLO? ›

GOLO diet foods: What you'll eat on the plan

Fruit: strawberries, grapefruit, bananas. Carbohydrates: whole-wheat bread, whole-wheat pasta, steel-cut oats, brown rice. Dairy: whole milk, cottage cheese, Greek yogurt. Protein: eggs, lean meat, fish, tofu.

How did Kelly Clarkson lose so much weight? ›

“I eat a healthy mix,” she told People. “I dropped weight because I've been listening to my doctor — a couple (of) years I didn't. And 90% of the time I'm really good at it because a protein diet is good for me anyway. I'm a Texas girl, so I like meat — sorry, vegetarians in the world!"

Do I have to eat three meals a day with GOLO? ›

The eating plan on the GOLO diet calls for three balanced meals every day, each made up of one or two portions from the diet's "fuel groups." For most people, one Release capsule is taken during or just after each meal.

What is a typical breakfast on GOLO? ›

Breakfast. Choose one: 1 cup Greek yogurt, half cup strawberries, optional veggie and 3 tablespoons coconut flakes. Oatmeal with fresh fruit, flaxseeds and nuts.

Can you eat eggs on GOLO diet? ›

Eggs are not considered dairy and can be eaten during your Reset. Dairy products can be harder to digest than other proteins, and some people realize that consuming dairy slows down weight loss. You may also notice that you feel better in general after eliminating it.

What snacks can you have on GOLO diet? ›

Some snack ideas are hardboiled eggs, chicken or turkey slices, cheese, steamed shrimp, fruit with cottage cheese, apple with cheese, and more. 👉 If you want to lose weight while still feeling healthy and satisfied throughout the day, join the journey today at GOLO.COM!

Does GOLO melt belly fat? ›

While visceral fat can be reduced by regulating daily sugar intake and creating an individual exercise program — GOLO Release pills can help reduce belly fat and can assist in managing a healthy metabolic rate and abnormal hormonal activity that may be contributing to the accumulation of excess fat in the abdominal ...

What are the 5 foods that burn belly fat? ›

Five foods that may help burn belly fat include:
  • foods with soluble fiber like fruits, vegetables, and legumes.
  • foods with protein like meat, fish, eggs, and dairy.
  • fatty fish like tuna and salmon.
  • foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
  • green tea.

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