What is the diet?
The focus of this diet is on insulin management to support weight loss via supplements, diet, and exercise. The diet is yet another rendition of the low-glycemic diet with the addition of the GOLO Release supplement. Users have the option of accessing online coaches.
Programs that last for 30, 60, or 90 days can be purchased with the promise of quick weight loss without counting calories or nutrients. Instead, it is a point-based system with “fit points” and “fuel points” that must be considered when choosing what to eat.
Users are encouraged to eat a wide variety of whole foods portioned in terms of “fuel points” so that each meal consists of one or two portions of protein, carbohydrates, vegetables, and fats at each meal. Users will consume 1300-1800 calories per day.
What is said about exercise?
Unlike some other plans, the GOLO diet emphasizes the importance of exercise. High-intensity workouts are recommended.
What are the pros?
- Advice to increase exercise and focus on fresh, whole foods is evidence-based for weight loss and glycemic control. Lean protein, whole grains, vegetables, fruits, dairy products, and nuts are allowed on the basic plan.
- The diet teaches portion control.
- The plan encourages a safe rate of weight loss – one to two pounds a week.
- Members can sign up for an online account that offers support, access to recipes, and more health information.
- Users eat three meals a day and are advised to eat a snack if meals will be spaced more than four or five hours apart or if they exercise.
What are the cons?
- Quite pricy – A 30-day plan costs roughly $50, a 60-day plan is $80, and a 90-day plan is $100. The supplement costs another $40 a month.
- Medical experts contend that the supplement is unnecessary and consists mostly of common nutrients, including magnesium, zinc, and chromium. The herbs in the supplement are unproven, and the safety profile for long-term use is unknown for most of them.
- During the “7 Day Kickstart” or “Reset 7” plans, which are misleadingly advertised to detox the body, foods including red meats, dairy products, and all grains are wholly eliminated.
- The advice to prepare a week’s worth of meals at one time is unrealistic for some people.
- There is no app for tracking diet or exercise.
- The developers of GoLo make some vast and unproven claims, such as stating that people have been “cured” of type 2 diabetes on their plan.
Adhering to the plan by eating a consistent amount of carbohydrate at meals, cutting out “junk food,” and eating 1300-1800 calories a day will cause weight loss and improved blood glucose for most people. It’s not magic.