GOLO Diet Review 2023: Cost, Benefits, and More

Golo Diet: Cost, Pros and Cons, Foods To Eat And Avoid


In a world of countless diets, the GOLO diet stands out as a new contender in the quest for effective weight loss. With its unique approach and claims of success, it’s worth exploring whether the GOLO diet truly lives up to its promises. This comprehensive review delves into the details of the GOLO diet, covering its plan, costs, benefits, and potential drawbacks.

GOLO Diet Review 2023: Cost, Benefits, and More

What Is the GOLO Diet Plan?

Unlike traditional diets, such as keto or Mediterranean, the GOLO diet isn’t just a style of eating; it’s a distinct plan developed by GOLO, LLC, in 2009. Central to its philosophy is the reduction of insulin resistance, which is achieved by using a specific supplement called Release. This supplement aims to accelerate metabolism and regulate blood sugar levels to prevent weight-related health issues.

The company’s team claims to consist of “dedicated doctors, pharmacists, and researchers.” However, the notable individuals listed are primarily from sales and marketing backgrounds and lack medical credentials. Despite this, the GOLO diet is presented as a short-term approach, ranging from 30 to 90 days, with the goal of normalizing metabolism and hormones through insulin level management.

The GOLO website offers limited information about the diet itself. To access the core materials, including the “Metabolic Plan,” users are required to purchase their supplement, Release. The primary objective of the GOLO diet is to address insulin resistance, a condition linked to elevated blood sugar levels and cardiovascular disease. By tackling this issue with their supplement, GOLO claims to boost metabolism and facilitate fat loss.

How Does the Golo Diet Work?

GOLO’s approach deviates from conventional diets by encouraging users to “stop dieting.” Instead, they advocate for the use of Release, a supplement that purportedly regulates insulin and promotes weight loss without the need for calorie counting or strict dietary restrictions. The diet does provide guidelines on recommended and discouraged foods, although these are relatively common for many diets.

While GOLO references studies confirming the safety of Release and the diet’s effectiveness for weight loss, it’s important to note that these studies are typically funded or sponsored by GOLO itself. The sample sizes in these studies are also quite small. The GOLO diet involves receiving booklets outlining the metabolic program, which recommends a daily caloric intake of 1,300 to 1,800 calories across three meals, each followed by a Release capsule. The specific caloric recommendation depends on factors like gender, age, current weight, and activity level.

In addition to the dietary guidelines, GOLO promotes the consumption of whole foods, including fruits, vegetables, meats, eggs, and grains, while advising against sugar and processed foods. The diet also encourages at least 15 minutes of daily exercise. However, individuals with pre-existing conditions, such as kidney impairment or diabetes, should take special precautions before starting the plan.

GOLO Diet Review 2023: Cost, Benefits, and More

Understanding the GOLO Diet Supplement

Release, the official supplement of the GOLO diet, plays a central role in the program. While the supplement is produced in an FDA-regulated laboratory, it’s important to note that dietary supplements are not FDA-regulated, and their claims cannot be verified by the agency. Release is designed to promote healthy weight loss by balancing insulin levels and boosting metabolism. It also claims to offer additional benefits such as increased energy, reduced hunger, and lower stress and anxiety.

The supplement’s ingredients include “seven natural, plant-based ingredients and three minerals”:




Rhodiola extract


Berberine extract

Gardenia extract

Banaba extract

Salacia extract

Apple extract

While these ingredients are generally considered safe by the FDA, it’s crucial to exercise caution, especially if you have pre-existing conditions or take medication, such as diabetes medications. It’s recommended to consult a healthcare professional before incorporating any new supplement into your routine.

Foods to Eat on the GOLO Diet

The GOLO diet emphasizes several categories of foods that contribute to a balanced eating plan. These foods are outlined in a booklet provided upon purchasing Release:

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

Legumes: pinto, black, and garbanzo beans

Other vegetables: potatoes, sweet potatoes, and winter squash

Fresh fruit: especially berries

Green vegetables: asparagus, broccoli, kale, and zucchini

Nuts: almonds, walnuts, and cashews

While the list of encouraged foods spans various food groups, some concerns arise regarding the diet’s recommendations. For instance, the emphasis on animal protein lacks specific details about protein type and quality. Additionally, the diet doesn’t provide detailed guidance on food quality within other categories, such as seafood, which can contain mercury and pose risks for certain individuals.

Foods to Avoid on the GOLO Diet Plan

The GOLO diet discourages certain foods that are linked to health issues and inflammation:

Added sugar

Artificial sweeteners

Sweet baked goods and sugary beverages

Processed foods, including sausages, lunch meats, and plant-based meat substitutes

Refined foods

White bread

Though these foods are discouraged, GOLO maintains that it doesn’t impose strict restrictions. However, even when dining out, the diet advises following its guidelines to avoid undermining progress. Dr. Jampolis notes that added sugars can contribute to insulin resistance, a core concept of the GOLO diet. Common sources of added sugars include sugary beverages, packaged snacks, breakfast cereals, and sweetened dairy products.

GOLO Diet Review 2023: Cost, Benefits, and More

The Cost of the GOLO Diet

While the GOLO diet plan itself is presented as “free,” access to the eating plan’s details requires purchasing the Release supplement. A single bottle of 90 Release capsules costs $49.95. Users are instructed to take one capsule with each meal, indicating that one bottle will last approximately four weeks. Discounts are available for those purchasing multiple bottles at once.

GOLO Diet Review 2023: Cost, Benefits, and More

Health Benefits of the GOLO Diet

The ingredients in the Release supplement are generally considered safe by the FDA. Following the “Metabolic Plan” outlined by GOLO may help individuals establish sustainable, healthy habits even after discontinuing the use of Release. However, as with any diet, the results and benefits vary from person to person.

Promoting the consumption of whole foods and healthy fats and encouraging exercise are positive elements of the GOLO diet. These principles align with well-established strategies for maintaining a healthy lifestyle.

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