Diet Plans Other Diets What Is the GOLO Diet? By Malia Frey facebook twitter linkedin Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Malia Frey Reviewed by Reviewed by Mia Syn, MS, RDN on January 30, 2020 instagram Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Review Board Mia Syn, MS, RDN Updated on January 04, 2021 Print Verywell / Debbie Burkhoff Table of Contents View All Table of Contents What Can You Eat? Sample Shopping List Pros and Cons Is the GOLO Diet a Healthy Choice for You? At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. The GOLO diet is a popular short-term approach to weight loss that became the most searched diet in 2016. But just because a program is popular doesn't necessarily mean that it's effective. GOLO for Life claims to promote weight loss through insulin management. Customers invest in a 30-, 60-, or 90-day GOLO Metabolic Plan that promises to help restore hormonal balance and repair metabolism. The principles of this eating plan include limiting calories, portion sizes, and processed foods, and adding exercise. The proprietary Release supplement is probably safe for most people unless they have certain medical conditions. Starting the GOLO diet requires an initial investment based on the person's weight loss goals and the duration of the diet. A 30-day plan costs about $50; a 60-day plan is $80; and a 90-day plan costs $100. This first purchase is exempt from shipping fees. According to the company, the GOLO diet was created by doctors, pharmacists, and nutritionists after doing "extensive research." The brand positions itself as an alternative to the traditional commercial diet industry because it says that you don't have to rely on calorie counting or "diet foods" to create weight loss. The company states it has helped over one million people successfully lose weight. The GOLO diet suggests a slow and steady weight loss pace of 1 to 2 pounds a week, which is a sustainable method. It also teaches healthy lifestyle habits (such as portion control and regular exercise) that should help with weight maintenance. What Experts Say "The GOLO diet focuses on a calorie-controlled plan with unprocessed foods, along with regular exercise. These core principles are solid and can help people lose weight. However, experts disagree that the 'release' supplement (sold as an adjunct to the diet) is necessary."—Chrissy Carroll, RD, MPH What Can You Eat? You can expect to eat between 1,300 and 1,800 calories per day on the GOLO diet, emphasizing whole foods like meat, whole grains, healthy fats, vegetables, and fruits. Restaurant dining is allowed as long as you follow the eating guidelines. Home meal prep guidance (in the booklets) and online recipes are provided. As part of the calorie-restricted eating plan, users are also expected to practice portion control. It is also recommended by the company to take the GOLO Release supplement while on the GOLO diet. The supplement is the cornerstone of the diet and, according to the company, is what makes the program different from others on the market. What You Need to Know 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 capsule of Release is to be taken during or just after each meal. Along with the supplement, the GOLO diet Metabolic Plan includes a guidebook that explains the eating plan and access to support tools and services on the myGOLO.com website. The GOLO website doesn't provide a lot of information about the eating plan. But if you look at the research provided and conducted by the company, you'll find additional details about what you can and cannot eat. GOLO Release Supplement Nutrition Facts The GOLO supplement contains these three primary ingredients, according to the Nutrition Facts label on the product. These ingredients are magnesium, zinc, and chromium (in that order). Magnesium Some research suggests magnesium may be helpful in restoring insulin resistance in type 2 diabetics who are deficient, but there is no strong evidence to support its use by the general population for weight loss or improved metabolism. The release provides 15mg per tablet or 45mg per day which is about 4% of the recommended daily value. Zinc Zinc is an essential mineral that is found naturally in some foods. Limited studies have suggested that zinc supplementation may be helpful for weight loss. The upper limit for adults is 40mg per day. The release provides 10mg per pill (30mg total if you take three pills daily as advised). Chromium This mineral is required by the body only in small amounts. There is some evidence to support the use of a chromium supplement for improved glucose control, but the evidence is inconclusive, according to the National Institutes of Health. Strong evidence to support the use of chromium as a weight loss aid is lacking. There is no upper limit established for chromium, but the estimated safe and adequate daily dietary intake for chromium ranges from 20mcg to 35mcg for most adults. Most health experts recommend that you discuss herbal supplements with your healthcare team to make sure that the products don't interfere with your current medications or the safe management of a health condition. The product also includes a "proprietary blend" of several herbal compounds in the supplement. The company does not disclose the amount of each herbal ingredient, but the following are listed below in the order in which they appear on the label: Rhodiola: This root extract may help to reduce fatigue and improve exercise performance, but may also cause dizziness or dry mouth.Inositol: This nutrient has been used in psychiatric settings to treat depression with some success.Berberine HCl (from barberry root): An herbal ingredient, it's been used with some success in treating several conditions including diabetes.Gardenia extract: There is limited research to support the use of this fruit extract. There is a very small study that loosely suggests gardenia fruit extract supplements may be helpful for weight loss, but the research does not provide enough evidence to say for sure if gardenia extract can help you lose weight.Banaba leaf extract: Banaba may help with weight loss and management of diabetes. There is little known, however, about the long-term use of the supplement. Salacia bark extract: This herbal supplement is sometimes used to manage diabetes. There is some research that suggests that it may help to manage blood sugar after eating, but no strong evidence to support its use for weight loss. Apple fruit extract: This supplement boosts your intake of pectin, a form of soluble fiber. Soluble fiber can help you to feel full longer after eating, but you can get soluble and insoluble fiber naturally from foods. Increasing your fiber intake quickly can cause some short-term stomach problems. The plan recommends that you continue to take the Release supplement until you reach your goal weight. After you reach your goal, according to the website, you may want to continue to take the supplement, perhaps in a lower dose—though it is probably not necessary. What to Eat Protein Carbohydrates Healthy fats Vegetables What Not to Eat Processed or refined foods Added sugars and sweeteners Healthy Fats One of the GOLO diet's four "fuel groups," healthy fats include seeds (such as chia, hemp, and flax) and oils (such as olive and coconut). These fats are essential for maintaining optimal health and may also help promote weight loss. Processed and Refined Foods Whole foods are strongly encouraged on the GOLO diet. Pork tenderloin is acceptable; however, pork sausage or hot dogs with added ingredients are not. The same goes for many plant-based meat substitutes, which are often processed. Stick to real, whole foods with minimal or no processing and avoid processed foods like lunchmeat or refined foods like white bread whenever possible. Added Sugars and Sweeteners Avoid sweet baked goods and sweetened beverages, including those made with sugar substitutes. Sugar is often hiding in many common foods or beverages we may think are healthy, which can contribute to weight gain and lead to other health problems. Sample Shopping List The GOLO diet encourages the consumption of real, whole foods. From lean proteins to loads of fruits, vegetables, and whole grains, the following shopping list provides an overview of what you might fill up your cart with at the supermarket. Note that this is not a definitive shopping list, and you may find other foods that work better for you while you're following the GOLO diet. Red meat, chicken, pork tenderloin Fresh or frozen seafoodMilk, cheese, yogurt, and eggsWhole grains like brown rice and quinoaLegumes including chickpeas or black or pinto beans Fresh fruit such as berriesPotatoes, sweet potatoes, and winter squashGreen vegetables like asparagus, broccoli, kale, and zucchiniNuts including almonds, walnuts, and cashews Sample Meal Plan The GOLO diet recommends eating three meals per day along with a Release supplement that’s taken either before or after each meal, ideally with a glass of water. Each meal consists of one or two foods from each of the diet's four "fuel groups": protein, carbohydrates (fruit or whole grains), vegetables, and healthy fats. Note that this is not an all-inclusive meal plan, and if you do follow this diet, there may be other meals that work better for you. Day 1 Breakfast: 2 eggs over-easy; 1 piece multigrain toast with grass-fed butter; 1/2 a grapefruitLunch: 1 serving Spring Vegetable Quinoa Salad; 3 ounces grilled or sauteed chicken breastDinner: 4-ounce serving of Grilled Salmon Kebabs with Dill Yogurt Sauce; 1/2 cup lentils; 1 whole wheat roll Day 2 Breakfast: 5-Minute Avocado and Egg Toast; 1/2 cup plain yogurt topped with fresh fruit and low-sugar granola; 8-ounce glass of orange juiceLunch: 3/4 cup Roasted Beet and Feta Salad; Dilled Butternut Squash Soup; 1 serving of hummus with veggies and whole-grain crackersDinner: 1 serving Roasted Chicken with Turmeric and Fennel; 1 serving Mediterranean Salad with Cauliflower Tabouleh Day 3 Breakfast: California Summer Vegetable Omelet; 1/2 cup serving of cottage cheese; 1/2 whole wheat English muffin with butter; Matcha Green Mango SmoothieLunch: Avocado Chicken Salad served with mesclun greens or wheat toast; apple with almond butterDinner: 1 serving Scallops with Green Beans and Corn sauteed in olive oil; 1/2 cup brown rice Pros and Cons Pros Whole, nutrient-rich foods Includes exercise Based on sound nutrition advice Cons No peer-reviewed research Supplements are costly Rules can be confusing Lack of transparency When weight loss studies are published in peer-reviewed journals, the researchers generally have to follow certain guidelines to demonstrate that they have provided unbiased and well-designed evidence for their conclusions. The research provided to support GOLO's effectiveness does not follow those rigorous guidelines. Reviews of the diet are included on the website, but information about the reviewers is lacking. On the GOLO website, you'll find statements made by customers and by doctors whose names, but not credentials, are listed. One of the GOLO reviews is by the diet's founder Keith Ablow, MD. He is a former psychiatrist who does not list any experience with weight loss on his professional website. While there is little independent research to prove the GOLO diet's effectiveness, if followed correctly, the eating plan itself is generally considered safe. The GOLO diet emphasizes whole foods over processed foods, encourages healthy fats, minimizes added sugars, and also encourages regular exercise, which are all expert-endorsed approaches to healthy weight loss. The company assures that the GOLO diet can be modified to meet special dietary needs and preferences. The Release supplement is free of gluten and all major allergens. But you should consult your doctor before taking it or any supplement, in case it might interact with any medications you are taking or complicate a medical condition. Women who are pregnant or breastfeeding should not take Release. Is the GOLO Diet a Healthy Choice for You? The Department of Agriculture (USDA) recommends that we fill our plates with a balanced mix of protein, grains, fruits, vegetables, and dairy products for most meals. The GOLO diet generally aligns with this, although it suggests eating foods from just one or two of the "fuel groups" at each meal. Over the course of a day or week, this should provide adequate nutrition, depending on the choices followers of the diet make. The typical American male consumes 2,475 calories daily. For women, the number is 1,833 calories, according to data collected by the Centers for Disease Control (CDC). That means that a typical man on the GOLO diet would reduce his intake by roughly 700 calories per day, and a woman might reduce hers by about 500 calories per day. This is also in line with USDA advice for weight loss. However, the diet's food plan is not as simple as it may seem at first glance. Followers must determine what to eat based on the "metabolic fuel matrix" (included in the guidebook). It includes such factors as regular physical activity, "personal metabolic rates," and the "fuel values" of particular foods. Health Benefits The GOLO diet eating plan recommends eating whole foods and seeking nutrient-dense options, like leafy green vegetables and whole grains, which is healthy for any balanced diet. Exercise is an important component of any weight-loss plan. The GOLO diet acknowledges this and encourages its followers to exercise. During the company's research, participants were directed to participate in 15 minutes of exercise per day or 105 minutes per week and to "preferably exercise using high-intensity workouts." Some people will probably lose weight successfully on the GOLO diet. But it's very likely that the weight loss results are due to simple caloric restriction combined with high-intensity exercise. When people consume 1,300 to 1,800 calories and burn a few hundred extra calories per day, they are most likely producing the calorie deficit required for weight loss. Health Risks The GOLO website includes a statement required by the Food and Drug Administration explaining that "GOLO is not intended to diagnose, treat, cure or prevent any disease and has not been evaluated by the FDA." This may be confusing for some consumers who also see statements on the page about "healing metabolic dysfunction," and how the system can help to manage insulin, repair your metabolism, or balance hormones. The company is also lacking in high-quality evidence to support its weight-loss claims. Many of the individual ingredients in the GOLO proprietary supplement have been studied, and some show promise for people who are trying to lose weight. But more evidence is needed before any of the ingredients become standard care for obesity or metabolic disorders. Despite the lack of strong evidence, impartial GOLO reviews, and independent research, the GOLO diet will not necessarily fail or cause harm. If you think that you have hormonal imbalances, a dysfunctional metabolism, or reduced sensitivity to insulin, however, it's probably safest to visit your own physician before trying the GOLO diet. You can also look for a board-certified weight loss doctor whose credentials you can verify. If you are looking to lose weight for health reasons, ask your doctor about a calorie goal that's personalized for your goals and calculate your daily caloric intake with a tool like this one. A Word From Verywell Finding the right diet can be difficult. The process is complicated further when weight loss companies make enticing claims that include complicated terminology but little evidence to back them up. The GOLO diet's basic premises are similar to standard nutrition advice and government guidelines, but the proprietary supplement is not. Before you invest money in this (or any) diet program, take a good look at the research, costs, and nutrition. Remember, following a long-term or short-term diet may not be necessary for you, and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, and budget, and goals. If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get yours! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit 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. Cleveland Clinic. Top 5 Trending Diets: Which Are a Hit, Which Are a Miss?. Updated January 4, 2017. GOLO. Release Supplement. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015;6(10):1152-7. doi:10.4239/wjd.v6.i10.1152 Payahoo L, Ostadrahimi A, Mobasseri M, et al. Effects of zinc supplementation on the anthropometric measurements, lipid profiles and fasting blood glucose in the healthy obese adults. Adv Pharm Bull. 2013;3(1):161-5. doi:10.5681/apb.2013.027 National Institutes of Health Office of Dietary Supplements. Zinc: Fact Sheet for Consumers. Updated July 12, 2019. National Institutes of Health Office of Dietary Supplements. Chromium: Dietary Supplement Fact Sheet. Updated July 9, 2019. Mukai T, Kishi T, Matsuda Y, Iwata N. A meta-analysis of inositol for depression and anxiety disorders. Hum Psychopharmacol. 2014;29(1):55-63. doi:10.1002/hup.2369 Lan J, Zhao Y, Dong F, et al. Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension. J Ethnopharmacol. 2015;161:69-81. doi:10.1016/j.jep.2014.09.049 Shin JS, Huh YS. Effect of intake of gardenia fruits and combined exercise of middle-aged obese women on hormones regulating energy metabolism. J Exerc Nutrition Biochem. 2014;18(1):41-9. doi:10.5717/jenb.2014.18.1.41 Jeykodi S, Deshpande J, Juturu V. Extract improves postprandial glucose and insulin response: A randomized double-blind, placebo controlled, crossover study in healthy volunteers. J Diabetes Res. 2016;2016:7971831. doi:10.1155/2016/7971831 Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990 Centers for Disease Control and Prevention. National Health and Nutrition Examination Survey: Intake of Calories and Selected Nutrients for the United States Population, 1999-2000. U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans, Eighth Edition. Additional Reading Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015;6(10):1152-7. Jeykodi S, Deshpande J, Juturu V. Extract improves postprandial glucose and insulin response: A randomized double-blind, placebo controlled, crossover study in healthy volunteers. J Diabetes Res. 2016;2016:7971831. Lan J, Zhao Y, Dong F, et al. Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension. J Ethnopharmacol. 2015;161:69-81. Miura T, Takagi S, Ishida T. Management of Diabetes and Its Complications with Banaba (Lagerstroemia speciosa L.) and Corosolic Acid. Evid Based Complement Alternat Med. 2012;2012:871495. Mukai T, Kishi T, Matsuda Y, Iwata N. A meta-analysis of inositol for depression and anxiety disorders. Hum Psychopharmacol. 2014;29(1):55-63. Payahoo L, Ostadrahimi A, Mobasseri M, et al. Effects of Zinc Supplementation on the Anthropometric Measurements, Lipid Profiles and Fasting Blood Glucose in the Healthy Obese Adults. Adv Pharm Bull. 2013;3(1):161-5. Rathnayake KM, Silva K, Jayawardena R. Effects of zinc supplementation on obesity: Study protocol for a randomized controlled clinical trial. Trials. 2016;17(1):534. Shin JS, Huh YS. Effect of intake of gardenia fruits and combined exercise of middle-aged obese women on hormones regulating energy metabolism. J Exerc Nutrition Biochem. 2014;18(1):41-9.