What Is the Golo Diet? A Complete Scientific Guide

The Golo Diet is a high-fat, low-carbohydrate diet plan based on science and research. It focuses on eating healthy fats and proteins while restricting carbohydrates to help individuals reach their weight loss goals. By following the Golo Diet plan, individuals will be able to maximize their weight loss and improve their overall health. This guide will provide an overview of the Golo Diet, its benefits, scientific evidence behind it, as well as tips for success.

  “get healthier without cutting excessive calories, giving up food groups, or eating unhealthy diet foods.”The plan hinges on the idea of regaining control of your metabolic health, including making your metabolism “more efficient,” addressing insulin resistance (insulin is a hormone that regulates the amount of glucose in the blood, and insulin resistance is a hallmark of prediabetes and type 2 diabetes), and balancing hormones (such as hunger and stress hormones). 

Pros of the Golo Diet;

The good news is that you are encouraged to eat good-for-you foods. “The plan appears to be a whole-foods, healthy-eating plan that prioritizes fruits, vegetables, lean protein, nuts, and whole grains over refined grains,” says Samantha Cassetty, RD, of New York City. “This would be a very healthy plan to promote a healthier weight and positive health outcomes,” she says. 

With a focus on whole foods, there’s less of a reliance on processed foods, and thwhiche a boon to your health. “People who eat processed foods don’t fill up as quickly and eat faster, so they consume more food,” says Cassetty.

Cons of the Golo Diet;

It is touted as a weight loss supplement that prevents insulin levels from rising. Limited evidence shows that Banaba leaf extract may be used to lower blood glucose levels in people with diabetes. Rhodiola rosea is a flowering plant that may impact cells that store fat, particularly in the midsection, per a study.

Also, keep in mind that in general, the U.S. Food and Drug Administration (FDA) doesn’t regulate supplements the way they do conventional medications. Namely, the FDA does not test supplements before they’re marketed — that responsibility falls to the supplement makers.

Golo Diet Food List; 

Here’s a sample list of foods that you can eat and the types you should avoid on the Golo diet.

What to Eat 

According to the website, foods that are encouraged are:

Butter

Eggs

Whole milk

                                                                  

Chees

Greek yogurt

Fruits

Vegetables

Grains, including bread and pasta 

Chicken

Fish                                                  

Steak

Nuts

What to Avoid

There are few restrictions beyond focusing on nutrient-dense whole foods. People are also encouraged to avoid highly processed products like diet shakes, bars, and meal replacements and to limit or avoid consuming heavily refined and processed foods and snacks.

 1-Day Sample Menu on the Golo Diet

 you should organize your meals in suggested serving ratios. 

Breakfast ; 1 fat, 2 proteins, 2 carbohydrates, 1 vegetable       

Lunch     ; 1 fat, 2 proteins, 1 carbohydrate, 2 vegetables

Dinner    ; 1 fat, 1 protein, 1 carbohydrate, 2 vegetables

Breakfast; 

 2 hard-boiled eggs, overnight oats made with zucchini, chia seeds, and coconut flakes

Lunch;

 Chicken, salad greens, sweet potatoes, and coconut oil   

 Snack Celery sticks

Dinner;

Chicken, broccoli cooked in coconut oil, sweet potatoes