Golo Diet: A Beginner’s Guide and Meal Plan

The Golo diet is a specific eating regime produced by Golo LLC. The objective of the golo diet is to help you lose weight by boosting your metabolism through minimizing insulin resistance. The end objective is to help you reach a healthy weight while normalizing your metabolism and hormones. 

The experts at Golo created this diet to help people achieve their weightloss goals. The Golo diet is not meant to be a long-term solution. In addition to losing weight, this diet can lower blood sugar, improve cardiovascular health, and boost metabolism.

How Does Golo Diet Work?

So what is the Golo diet? The Golo diet works by combining diet and the right supplements to boost the body’s natural fat burning capabilities. In addition to monitoring your diet,  you take a supplement called “Release,” which helps you regularize your insulin levels. The plan also includes recommended and discouraged foods. 

How does Golo Diet Work
How Does Golo Diet Work?

In addition to taking Release, you receive instructional materials recommending eating 1,300-1,800 calories spread across three meals daily. After each meal, you will take a Release capsule.

By putting your body into a calorie deficit and taking the appropriate supplements, your body will go into a state of fat burning. Each day you are in this state, you will lose weight. The Golo diet helps you stack fat burning days consecutively which will result in sustained weight loss. 

The Golo diet’s advantage is that it can adjust to gender, age, weight, and activity levels. It is not a one-size fits all solution. Additionally, you receive healthy eating guidelines that can help you build healthy habits and improve your chances of sustaining weight loss in the long run. 

When you start the Golo diet, your body will respond immediately to the caloric deficit and Release. You may experience some hunger pangs and lower energy levels since you are in a calorie deficit. However, your body will quickly adjust and these symptoms will subside. 

What Are the Phases of the Golo Diet?

There are no phases to the Golo diet. You should take the supplement after each meal and maintain a calorie deficit. 

After you have completed the Golo diet, you can choose to continue taking Release to help sustain your weight loss. Alternatively, you can slowly phase it out after meeting your weight loss goals. 

What Are the Health Benefits of the Golo Diet?

There are a wide variety of health benefits of the Golo diet such as improved heart health, reduction in cancer risk, prevention of type 2 diabetes, promotes bone health, lowers blood pressure, decreases asthma symptoms.

  • Good for heart health: Golo helps reduce cardiovascular disease risk by lowering blood pressure and improving cholesterol levels.
  • Reduces cancer risk: Golo helps reduce inflammation, which can help prevent the development of some cancers.
  • Prevents type 2 diabetes: Golo helps to reduce insulin resistance, which can help prevent type 2 diabetes.
  • Promotes bone health: Golo helps increase calcium absorption, improving bone health and reducing the risk of osteoporosis.
  • Lowers blood pressure: This diet helps lower blood pressure through weight loss and healthy eating habits. 
  • Decreases asthma symptoms: The Release supplement and the weightloss you achieve through the diet will help decrease asthma symptoms. 

What Are the Health Risks of the Golo Diet?

Despite the wide range of health benefits, there are also some health concerns such as low energy, hunger pains (pains), decreased metabolism, risk of nutrient deficiency, stroke risk, choline crisis, and hair loss.

  • Low energy: Golo may cause fatigue due to the calorie deficit.
  • Hunger pangs (pains): Golo may cause hunger as your body adjusts to the calorie deficit.
  • Decreased metabolism: Golo may lead to a slower metabolism due to the lower caloric intake.
  • Risk of nutrient deficiency: Golo’s restrictive nature may lead to nutrient deficiencies if not carefully monitored.
  • Stroke Risk: Release slightly increases your chances of stroke. 
  • Choline Crisis: The risk of Choline crisis is rare while on the Golo diet, but a small number of people on this diet will develop this as a result of diet and Release. 
  • Hair loss: One of the potential side effects of taking Release is hair loss. 

How To Do a Golo Diet?

You can begin following the Golo by following these four steps. 

  1. Purchase Golo Release: Golo Release is Golo’s fitness supplement product and the cornerstone of its diet plan. Golo offers a one-time purchase or a monthly subscription to Golo Release.
  2. Follow Golo’s dietary guidelines: Golo provides detailed instructions and guidance on what to eat daily, with recommended and discouraged foods. Golo also offers recipes, meal plans, and snack ideas to make following the procedure easier.
  3. Take Golo Release: Golo recommends taking Golo Release three times a day after meals. Golo Release helps the body regulate insulin levels and promote fat burning.
  4. Maintain a calorie deficit: Golo recommends eating 1,300-1,800 calories per day spread across three meals. Golo advises staying within your calorie limit and focusing on nutritious foods that the Golo diet recommends.

While following the GOLo diet will consume between 1300-1800 calories daily. Women should be at 1300 while men should eat 1800. This calorie deficit is 700 calories per day. 

The proposed time for the Golo diet ranges from six to twenty weeks. The amount of time you want to follow the diet depends on the weight you want to lose.

While on the Golo diet, you must match your daily calorie restrictions and exercise several times per week. If you do not monitor your calorie consumption closely, you cannot guarantee the results of the diet. Additionally, exercise will boost the number of calories you burn each day which will also help you lose weight. 

What Are the Foods That You Can Eat While on a Golo Diet?

Since the main focus of the Golo diet is limiting calories while also taking Release, you can eat various foods. 

  • Fruits: apples, grapes, and berries 
  • Vegetables: asparagus, broccoli, kale, and zucchini 
  • Grains: brown rice
  • Legumes: black and pinto beans
  • Nuts: almonds, cashews, and walnuts
  • Seeds: hemp and flax seeds 
  • Healthy fats: coconut oil, olive oil, 
  • Proteins: beef, chicken, pork, eggs, milk, yogurt, and cheese

The essential foods in the Golo diet are fresh fruits and vegetables that you can use to supplement your diet. These foods will help you manage your hunger cravings and get the nutrients your body needs.

What Are the Foods That You Should Avoid While on a Golo Diet?

The Golo diet is forgiving, but there are some foods you should avoid.

  • Meat
  • Poultry
  • Fish and shellfish
  • Meat-based ingredients
  • Eggs
  • Dairy products

You should avoid these foods because they will slow your metabolism and increase your calorie intake. You don’t have to cut out these foods altogether, but you should do your best to limit them. 

Who Should Do a Golo Diet?

People interested in losing weight should follow the Golo diet. Since the GOLO diet focuses on controlling your insulin, it is also an effective diet option for people who are diabetic or insulin sensitive.

Athletes such as body builders can also follow the Golo diet. The combination of diet and supplements can help your body lean down before a bodybuilding competition. 

Who Follows the Golo Diet Already?

There are thousands of people who have successfully used the Golo diet to lose weight such as famous celebrities and athletes.

What Are the Best Recipes for Golo Diet?

Some recipes for the Golo Diet include the Golo Juice and Sirt Muesli.

What are the Best Recipes for Golo Diet
What Are the Best Recipes for Golo Diet?
  • The Golo Juice: The tasty juices that the Golo diet allows you to consume will give you energy throughout the day and give the body the nutrients it needs to stay healthy. 
  • Sirt Muesli: Sirt Muesli will make you forget your cravings and help keep you energized through the day. 

What Is a Sample Golo Diet Plan?

A Golo diet plan includes three meals per day and two snacks. Each meal should contain a Golo Release capsule with enough protein, carbohydrates, and healthy fats. You can also eat a handful of almonds or a cup of Greek yogurt as snacks if needed.

For breakfast, Golo suggests a whole-grain toast with two eggs, served with a Golo Release capsule. Golo suggests a Golo Release capsule with a piece of grilled chicken and an apple for lunch. For dinner, Golo recommends Golo Release with a salad made from mixed greens, avocado, and grilled salmon.

What Are the Facts About the Golo Diet?

These are some crucial facts about the Golo diet and includes information about how the Golo diet will improve your health, if you will lose weight, how the Golo Diet works, and if the diet is based on evidence.

What are the facts about Golo Diet
What Are the Facts About the Golo Diet?
  • Impact on Health: Completing the Golo diet will give you a variety of health benefits including weight loss, improved sleep, and lower blood sugar levels. 
  • Weight Loss: If you follow the caloric restrictions of the Golo diet, you will lose weight in a healthy manner. 
  • Impact on Hormone Levels: Through the combination of diet, exercise, and supplements, you will optimize your hormone levels for weight loss. 
  • Evidence Supporting the Diet: Golo has conducted many studies to support its efficacy. Golo cites the work of multiple medical and scientific professionals in their research.
  • The Safety of the Diet: Golo is safe and sustainable. Golo recommends sensible eating habits, regular exercise, and taking Golo Release supplements to help keep your plan. Golo also suggests that users track their progress to ensure they are on the right path. By setting realistic goals and tracking your progress, Golo can help you achieve consistent results.

What Are the Benefits of the Golo Diet?

The Golo diet has many benefits such as weight loss, improved insulin sensitivity, increased energy levels, better overall health, reduced cravings, and reduced risk of chronic illness.

  1. Weight loss
  2. Improved insulin sensitivity
  3. Increased energy levels
  4. Better overall health
  5. Reduced cravings
  6. Reduced risk of chronic illness.

Is Golo Diet Considered a Healthy Diet?

Yes, Golo is considered a healthy diet as it focuses on whole, nutrient-rich foods like vegetables and proteins. It also encourages portion control and its users to exercise, adding to its health benefits.

Is Golo Diet Expensive?

No, the Golo Diet is not expensive. The diet comes out to around $60 a month for the supplements. However, it comes with a money-back guarantee and free delivery.

What Does a Golo Diet PDF Involve?

A Golo Diet PDF includes essential information you need to know about the Golo diet. It includes nutrition guidelines, healthy foods, and helpful recipes to help you complete the diet.

How To Find a 3D Golo Diet Printable Plan?

You can find a 3D Golo diet plan pdf printable plan by searching Google or going to the Golo diet website.

What Are Similar Diets to Golo Diet?

Many diets are similar to the Golo diet, this diet list includes Nutrisystem, Found, Weight Watchers, and G-Plans. These diets provide prepackaged meals, so you don’t have to worry about counting calories or tracking your intake.

What Is the Difference Between Golo Diet and Keto Diet?

The Golo diet and the Ketogenic diet are different in that the Golo diet focuses on healthy eating and calorie restriction, while the Keto diet is a high-fat, low-carb plan. Golo also recommends its proprietary Golo Release supplement, while Keto does not have any supplements associated with it. Golo also focuses on balancing your blood sugar and insulin levels, while Keto does not.

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Athletic Insight Research


The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.