A diet plan for losing weight is the Golo diet. The Golo diet recommends a calorie restriction of 1,300 to 1,500 per day, a diet rich in nutritional whole foods, a lack of processed foods, and an additional 15 minutes of activity per day. Furthermore, a dietary supplement called Release, manufactured by the diet’s creator, is also part of the Golo diet.
In this article, you’ll learn about the GOLO Diet, 1-Week Sample Meal GOLO Diet Plan, Golo diet benefits, what to eat, and what to avoid.
The GOLO Diet: What Is It?
The GOLO diet, which is also called the GOLO Metabolic Plan, is a short-term strategy for losing weight that assists with insulin management, hormone balance, fat reduction, and metabolism speed, leading to long-term success. Moreover, there are 30, 60, or 90-day options available if you decide to go with this diet plan. Also, to help you reach your weight loss objectives, the eating plan suggests a special supplement.
What Is the GOLO Diet Supplement?
The GOLO-specific supplement Release, which is rich in minerals and plant extracts, is an integral part of this eating plan. According to GOLO, the supplement aims to speed up your metabolism. However, it is widely believed that the supplement’s combination of chemicals is safe to use.
By controlling insulin levels, it asserts to provide an all-natural means of losing weight. Depending on the dosage, it often lasts anywhere from one to three months. Without major side effects or drug interactions, “Release” fixes your metabolic problems and increases your insulin resistance, which aids in weight loss.
The GOLO Diet: Benefits and Drawbacks
The benefits and drawbacks of the GOLO diet plan are as follows:
Advantages:
- It promotes healthy weight loss while encouraging the consumption of nutrient-dense foods.
- Following the diet’s recommendation to cut out processed and refined meals will help you feel full for longer and cut down on cravings. You can say goodbye to those extra calories with this.
- Exercise is a part of the program as well, and it helps people lose weight more quickly and keep it off.
Disadvantages:
- Not much is known about the GOLO Release supplement’s composition or components from scientific studies.
- The diet plan can be out of reach for certain people’s budgets due to its high price tag (around $49.95 for 90 pills).
Foods to Eat
You can choose from four “fuel groups” on the GOLO Metabolic Fuel Matrix: proteins, carbohydrates, veggies, and fats. It’s a key part of the GOLO Diet.
Also, you should have one to two servings of each fuel type at your three daily meals.
For instance, three ounces (85 grams) of white meat or fish, one tablespoon (15 mL) of olive oil, and a lot of other foods have very different serving sizes.
With the fitness points you gain from exercising, you can treat yourself to more meals or snacks throughout the day.
Some of the things we recommend that you eat are:
- Protein: foods containing eggs, meat, poultry, shellfish, almonds, and dairy products
- Carbs: a variety of fruits and vegetables, legumes, white potatoes, butternut squash, yams, berries, and entire grains
- The following vegetables: kale, broccoli, arugula, cauliflower, celery, cucumbers, zucchini, Brussels sprouts and spinach.
- Fats: A few examples of healthy fats include GOLO salad dressing, almonds, chia seeds, hemp seeds, and coconut oil.
Foods to Avoid
The GOLO Diet discourages the consumption of refined and processed foods in favor of wholesome whole foods.
“7 Day Kickstart” and “Reset 7” are examples of the shorter GOLO diet plans that promise to help you get rid of toxins fast so you can get back on track with the longer plan.
Furthermore, foods like red meat, dairy, and grains should be completely avoided for these particular plans.
Nonetheless, you can gradually incorporate them back into your usual GOLO Diet plan and enjoy them in moderation.
On the GOLO Diet, you should stay away from these foods:
- Products of industrial processing: crackers, cookies, potato chips, and baked goods
- Fatty portions of beef, lamb, or pork (reserved for temporary diets)
- Sugary drinks: carbonated drinks, energy drinks, sweetened herbal teas, vitamin waters, and fruit juices
- Sweeteners made artificially: aspartame, sucralose, and saccharin.
Free GOLO Diet Plan Sample for 7 Days
To get you started on the GOLO diet, below is an example 7-day meal plan:
Day 1:
| Meals | What to eat |
| Breakfast | A fluffy egg white omelet topped with sautéed broccoli, stuffed mushrooms, and apple pieces |
| Lunch | One dish of fresh green salad with olive oil dressing, half a cup of quinoa, and grilled chicken seasoned with herbs |
| Dinner | Asparagus, cherry tomatoes, French beans, sautéed baby carrots, and salmon. |
Day 2:
| Meals | What to eat |
| Breakfast | One bowl of fruit scrambled eggs with sautéed spinach, and roasted nuts (pistachios, almonds, walnuts) |
| Lunch | The recipe includes 1 pill of GOLO Release supplement, cranberry brown rice, blanched and kale, and seasoned turkey breast. |
| Dinner | Mushroom Soup with Tuna and Lettuce Wraps |
Day 3:
| Meals | What to eat |
| Breakfast | Two slices of toasted whole-wheat multigrain bread, one hard-boiled egg, a spoonful of roasted nuts and seeds, and a glass of freshly squeezed fruit juice |
| Lunch | 1 dish of fresh raw salad, half a cup of buckwheat seasoned with parsley, and grilled fish sprinkled with parmesan |
| Dinner | 2 roasted bell peppers filled with cottage cheese + 3 roasted almonds in a cream of tomato soup |
Day 4:
| Meals | What to eat |
| Breakfast | A bowl of strawberries, a hard-boiled egg, and a blend of soaked chia seeds, roasted nuts, and muesli that has been soaked overnight |
| Lunch | GOLO Release supplement (1 capsule), herb-seasoned grilled chicken steak, whole-wheat spaghetti with pumpkin seeds and spinach pesto |
| Dinner | Flavorful lemon butter asparagus accompanied by Atlantic salmon steak, baby carrots, French beans, and broccoli florets |
Day 5:
| Meals | What to eat |
| Breakfast | The dish consists of poached egg, mushroom hash, a blend of roasted nuts and seeds, green apple slices, and peanut butter. |
| Lunch | Two pieces of garlic bread, blueberry yogurt, pan-seared fish, kale, and apple salad |
| Dinner | Four roasted almonds, blanched spinach, and pork chops sautéed in butter |
Day 6:
| Meals | What to eat |
| Breakfast | Toast with curried broccoli and hard-boiled egg + 1 tablespoon of soaked chia seeds in freshly squeezed mixed fruit juice. |
| Lunch | One pill of GOLO Release supplement with ground turkey, brown rice, cherry tomatoes, and four toasted almonds |
| Dinner | Veggie lentil soup with two garlic cheese breadsticks |
Day 7:
| Meals | What to eat |
| Breakfast | Two pieces of whole-grain flatbread, a bowl of fresh fruit, poached eggs, broccoli, and tomatoes |
| Lunch | Two pork tacos, a mixed green salad with a coconut-olive-oil vinaigrette and chopped almonds, and a side of fresh, leafy vegetables |
| Dinner | Olive oil-sautéed sprouts and veggies with pan-fried salmon |
A Quick Recap
To sum up, if you want to lose weight on the GOLO diet, you need to take the Release supplement and consume meals that are specifically designed to do it. The plan’s main goal is to help you lose weight and keep it off by recommending dietary changes that will reduce the likelihood of hormonal imbalances.
Evaluation of the GOLO plan is challenging in the absence of independent, peer-reviewed studies of the diet and the Release pill supplement. See your doctor to make sure the Release capsule’s contents are safe for you to use with your existing health conditions and prescriptions before you decide if GOLO is right for you.
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