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There are many diets on the market, and one of the newest, the GOLO diet, is gaining traction. But what exactly is the GOLO diet and does it work as it claims? Here's an overview of the GOLO diet, including an overview of the meal plan, pricing, and commitment it requires.  What is the GOLO Diet? Unlike other diets, such as the keto diet or the Mediterranean diet, the GOLO diet is not a way of eating like a specific diet. While there is some flexibility about what you can eat on the GOLO diet, the plan requires a specific supplement from GOLO, LLC, the company that created the diet in 2015. 2009.  

 The theory behind this diet is to lose weight  by speeding up your metabolism by reducing insulin resistance - which causes  blood sugar levels to rise - to prevent health problems related to insulin. weight gain.  

 As for the creators, the company's website says the team is made up of "dedicated doctors, pharmacists and researchers". However, the only specific people listed include the CEO and president, both of whom have a background in sales and marketing  and are not themselves doctors or experts. nutrition. In fact, the website does not identify any specific medical personnel.  

 “The GOLO diet is a weight loss method designed for short-term use,” says Vikki Petersen, a board-certified functional medicine physician and registered dietitian. board-certified clinical nurse, and founder and chief executive officer of Root Cause Medical Clinic. has clinics based in California and Florida. "Its goal is to manage your insulin levels, thereby normalizing your metabolism and hormones." Programs last from 30 to 90 days. 

  The website provides limited information on the specifics of the GOLO program. Instead, you have to purchase their add-on, Release,  to access the materials they call the "Metabolic Blueprint". As Petersen notes, the goal of the GOLO diet is to treat and reduce the rise in blood sugar  caused by insulin resistance, which is associated with the eventual development of cardiovascular disease. By addressing insulin resistance - in part with supplements - GOLO claims to speed up your metabolism, leading to fat loss. 

  How does the GOLO diet work?

 GOLO says in their plan, you "actually stop dieting." Instead, just take Release, which the company says helps regulate insulin, causing your body to lose weight without  counting calories or restricting eating. There are some recommended foods — and some not — that are common to many diets.  

 While the website lists studies that confirm the safety of Release and the effectiveness of the GOLO diet for weight loss, it should be noted that both the pilot study and the published study were funded by GOLO. or sponsored  in one way or another and that the audience is very small. 

 Followers of the GOLO diet received brochures outlining a metabolic program, recommending consuming 1,300 to 1,800 calories per day for three meals (and one release capsule after each meal). While everyone has the same dietary guidelines, your specific calorie recommendation is based on your gender, age, current weight, and activity level. GOLO also provides dietary guidelines that encourage you to eat more whole foods (including fruits, vegetables, meat, eggs and whole grains) while avoiding sugar and processed foods. This gives you peace of mind that you can also eat out  as planned. A minimum of 15 minutes of exercise per day is also recommended. 

 Before starting the diet, special consideration should be given if you have any pre-existing medical conditions. 

  Melina B. Jampolis, M.D., who runs a small private nutrition clinic in Los Angeles and is a member of the Forbes Health Advisory Board. "And if you're taking insulin or  oral diabetes medication, it may be necessary to make adjustments as you lose weight or make major changes to your diet to keep your blood sugar in check. not be reduced too low." 

 

 What is GOLO  Supplement? 

 You cannot discuss the GOLO diet without highlighting Release, the  official dietary supplement. The first thing to note is that while supplements are manufactured in a laboratory regulated by the FDA, the agency cannot regulate dietary supplements and therefore cannot prove safety. or the effectiveness of their claims. The supplement itself claims to support healthy weight loss by boosting your metabolism and balancing your insulin levels, while providing additional benefits such as better energy, reduced hunger, and reduced stress and worry. Release contains "seven natural plant ingredients and three minerals", including: 

 

 magnesium 

 zinc 

 chromium 

 Rhodiola Extract 

 inositol 

 Berberine Extract 

 Gardenia Extract 

 banaba extract 

 sausage extract 

 apple extract 

 These ingredients are generally recognized as safe by the FDA. 

  Petersen says the amount of many  minerals and ingredients in Release is not large enough to be able to correct a mineral deficiency or increase the impact. She specifically notes that apple extract, which includes fiber, is the last ingredient on the blend's proprietary  ingredient list, showing lower concentrations in the supplement. She adds: “Maintaining optimal levels of these minerals is a good idea, but there is nothing  special or weight loss in the formula. 

 Just because these ingredients are generally recognized as safe doesn't mean you shouldn't be cautious about taking supplements. Especially if you have an underlying medical condition like diabetes that you're taking medication to treat. 

 "As for supplements in general, people shouldn't assume that just because a supplement is natural it's safe for everyone and won't interact with other medications or cause side effects," says Dr. Dr. Jampolis said. "They should talk to a pharmacist or [or doctor] to make sure  what they're taking is safe for them."

Foods to Eat on the GOLO Diet

Petersen breaks down the foods featured on the GOLO diet, which can be found in the brochure you get for free with your First Release purchase: 

 

 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 flaxseeds 

 Whole grains: brown rice and quinoa 

 Legumes: pinto beans, black beans 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 

 The recommended foods are whole, unprocessed foods, and Petersen adds that the list covers most of the general food groups. However, she has some issues with some of GOLO's recommendations, such as the way it emphasizes animal protein, but doesn't make recommendations on the type and quality of that protein. Petersen also notes that there are no details on the quality of foods highlighted in other categories, including seafood, which can sometimes contain high levels of mercury and be harmful to young children. women who are planning to become pregnant, are pregnant or  are breastfeeding, according to the Food and Drug Administration.

Foods to Avoid on the GOLO Diet Plan

Foods that are not recommended on the GOLO diet include: 

 

•  Add sugar 
•  artificial sweeteners 
•  Sweet baked goods and sugary drinks 
•  Processed foods, such as hot dogs, cold cuts, and plant-based meat alternatives 
•  refined food 
•  white bread 

 Overall, this list includes foods that are linked to poor health and inflammation. It should be noted that these foods are simply not recommended, as the GOLO diet emphasizes that they do not restrict foods. However, even when discussing dining out, GOLO notes that you should follow his instructions so as not to "sabotage your efforts". 

 

 Indeed, Dr. Jampolis notes that added sugar can actually lead to insulin resistance, which is of course the main theory behind the GOLO diet and its supplements. She notes that some of the top sources of added sugar include beverages, such as soft drinks and flavored juices, packaged snacks, breakfast cereals, sugary fruit yogurts and other foods. Milk Products.

How Much Does the GOLO Diet Cost? 

The GOLO diet plan itself is "free"; however, you must purchase the Release add-on to access detailed power plan information. 

 

 A bottle of 90 Release tablets costs $49.95, and GOLO encourages users to take one  with each meal. Therefore, one bottle lasts about four weeks. You can get a discount if you buy multiple bottles at once.

Health Benefits of the GOLO Diet

 Release supplements are considered safe by the FDA – and following a “metabolic plan” can help establish  healthy habits for individuals once they stop taking Release. However, as with any diet, individual results and benefits  vary from person to person. 

 

 "There's no doubt that emphasizing whole foods and healthy fats and encouraging exercise are all components of a well-established healthy lifestyle," Petersen notes.

Potential Risks of the GOLO Diet 

There are no real risks with the GOLO diet (aside from some risks for people with diabetes). However, as with any diet, individuals should speak with a doctor before starting. The biggest problem with the GOLO diet is the lack of concrete evidence for its effectiveness - all relevant studies were funded by GOLO - so claims of 1-2 pounds per week weight loss  are unconfirmed. bright. However, losing weight  at this rate will be safer than diets that promise rapid and massive weight loss. 

  “Most health websites make a statement that the product/site is not intended to diagnose, treat, cure or prevent any disease,” says Petersen. "The GOLO website includes this claim, but it also claims to 'cure metabolic dysfunction', which can be misleading." 

 

 Also, due to a lack of research, there is no indication of the timing of weight loss results (if any). GOLO notes that most people take Release for about three to six months and don't know if weight loss continues beyond that time. 

 "In general, the overall calorie reduction - the average calorie reduction program for a man is 700 calories and that of a woman is 500 calories - the elimination of "empty calories" associated with candy and cakes and increasing your exercise will likely lead to Petersen saying, "But whether it's stable and long-lasting is another question and there's no research on this particular program. to provide this data." 

 

 As for ending the diet, the GOLO website states that because Release is safe for long-term use, "you can take it for as long as you want or phase it out as your metabolism ramps up." Improve and you hit your target weight. Some people choose to continue with a lower dose once they have reached their goal.

Is the GOLO Diet Right for You? 

As with any diet, you should consult with your doctor or dietitian to determine if the GOLO Diet is right for your current health and fitness goals. Are not. While Release's dietary recommendations and composition are generally safe, there is no concrete evidence that the GOLO diet is a more effective diet for weight loss than the other diets. other diets.

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