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The GOLO diet is a weight loss program that is based around restoring normal hormonal levels and managing insulin production.

Although there does not seem to be any real proof, on the diets website it states it was put together by many reputable doctors.

It is advertised to boost your metabolism, increase energy levels and accelerate fat loss. To access the nutrition program users will need to pay for it – choosing between a 30, 60, or 90 day plan.

Readers please note that statements on this page are fair comment based on observation. We have produced this content on a matter of public interest; statements on this page are our honest opinion and are not indisputable fact.

What Is The GOLO Diet?

The GOLO Diet does not focus on calorie counting, instead opting to focus on the control and management of insulin levels to promote weight loss.

To the general public, this is an attracting feature of the diet as many individuals do not like the hassle to track and measure their food.

Similar to many other diets, the GOLO diets fundamental concept is on the consumption of a well-balanced variety of foods, incorporating 1–2 portions of carbohydrates, proteins, fats, and veggies per meal. Compare this to the standard western diet and it is clearly a far superior choice.

As the diet is based on hormonal manipulation, the creators of the diet claim it allows people to consume ~25% more calories than on conventional weight loss diets, as it is said to boost ones metabolic rate.

The main foods to include on the GOLO diet are:

  • Protein:Poultry, fish, eggs, nuts, and dairy.
  • Fats: Coconut oil, olive oil, flax seeds, chia seeds, hemp seeds, and nuts.
  • Complex carbohydrates: Potatoes, berries, yams, butternut squash, and wholegrains.
  • Vegetables: Cruciferous vegetables, and green leafy vegetables.

The main foods to avoid on the GOLO Diet are:

  • Processed foods: sweets, chocolate, crisps, cake.
  • Red meat: High fat portions of beef, lamb, and pork.
  • Simple carbohydrates: Bread, rice, pasta, Non-diet drinks, including fruit juices and vitamin water.
  • Dairy products: Cheese, milk, yogurt, butter, ice cream.
  • Artificial sweeteners: Aspartame, sucralose, among others.

Along with the general diet plan, users will also receive three additional add-ons:

  • GOLO rescue plan: A basic recipe book that ensures people are never short of options when it comes to cooking healthy balanced meals.
  • Supplement link: A link to buy their own supplement called GOLO Release. This is made up of minerals such as magnesium, zinc and chromium, with some plant extracts like rhodiola, berberine hydrochloride, gardenia, babana and salacia.
  • Online community: Membership also gives people access to an online community where they can find example meal plans, as well as support from GOLO health coaches.

The GOLO Diet Health Benefits

Restriction Of Processed Foods

The GOLO Diet encourages nutrient-rich whole foods like fruits, veggies, healthy fats and lean proteins. This goes a long way to avoiding potential nutrient deficiencies and hitting the recommendations for all the vitamins and minerals the body requires to function optimally.

In addition, the clear message from the GOLO diet creators to refrain from eating processed foods and refined sugars is definitely something that is worth emphasizing.

Recent statistics state that ultra-processed foods now comprise ~60% of our total energy intake, and contribute to ~90% of our caloric intake from added sugars [1]. Current manufacturing practices also mean that sugar content in todays processed foods is ~5 times more than found in unprocessed foods.

Not only are the many epidemiological studies that show excess sugar consumption is associated with body weight gain, mainly due to sugars inability to decrease hunger levels [2], but sugar can also independently deteriorate health.

Mechanistic studies convey that the metabolism of sugar, specifically fructose, generates substrate for the synthesis of fatty acids in the liver which may accumulate to cause fatty liver disease [3].

Further, high sugar diets have shown to increase biomarkers of chronic inflammation by causing recurrent hyperglycemic responses and elevated levels of free fatty acids, both of which result in an overproduction of free radicals that may induce vascular damage [4].

Improved Glycemic Control

The ability to control glucose levels in the blood is extremely important for preventing against the potentially serious consequences of very high or very low blood glucose levels.

To help with this, the GOLO diet only includes complex carbohydrates that are appropriate for avoiding large fluctuations in blood sugar levels. Many studies indicate that low glycemic index regimens can also improve glucose tolerance and plasma insulin sensitivity (the ability to remove and utilize glucose in the blood).

Additional benefits of sticking to complex carbohydrates and stabilizing blood sugar levels are lower total and LDL (“bad”) cholesterol [5], and increased satiety which is important for achieving long-term weight control [6].

You Become Part Of A Community

For many people, telling them how to eat a healthy diet is only the first step into them incorporating such advice into their day-to-day life.

Depending on an individual’s personality, taking responsibility and control of a lifestyle change can be overwhelming when done without moral support. Social support can be priceless for some individuals that require some reassurance and assistance.

Health-related social support has even shown in scientific studies to trigger and maintain behavior changes associated with better health [7] [8].

As the GOLO diet has its members join an online community of likeminded individuals and health coaches, this is a great inclusion that is not often seen with similar diets.

Comes With A Money Back Guarantee

While it’s true GOLO are trying to sell you their supplement, they do offer a full 60-back money back guarantee (called “the GOLO guarantee”) which makes giving the diet a try pretty much risk-free.

GOLO Diet Negatives

You Have To Pay For it

The biggest worry with the GOLO diet is the fact it is clearly a scheme in which to push and sell their dietary supplement.

For example, their GOLO diet, GOLO rescue plan, and online community are “free”, but only when you buy at least 1 bottle of their supplement formula:

  • 1 bottle $49.95
  • 2 bottles $79.90 ($39.95 each)
  • 3 bottles $99.90 ($33.30 each)

As far as we can tell, you are not able to purchase the dietary plan without first splashing the cash on the supplement.

However, the supplement can be bought separately at a cost of $38 for 90 tablets – just a 1 month supply.

So clearly the GOLO plan is quite an expensive purchase, and one which is hard to justify based on the amount you receive in return. There is simply too much good, free, and accessible information online to spend a lot of money on a nutrition plan that essentially just encourages consuming wholefoods and taking their supplement.

In reality, diet plans are only worth your investment if they are personalized to your needs, and designed by a professional nutritionist or dietician.

The Supplement Is A Marketing Ploy?

The plan heavily promotes the consumption of their supplement called GOLO Release.

Despite the extraordinary claims that are made about this supplement, and the fact they claim it took 9 years of hard work by GOLO’s team of doctors, researchers, pharmacists and formulators to develop the product, it just really isn’t anything special in our opinion.

It claims to be all-natural plant-based nutraceutical designed to balance hormones, increase metabolic efficiency, and help combat insulin resistance and metabolic dysfunction.

However, based on the ingredients profile, what it actually offers is a small blend of minerals and plant extracts:

  • Magnesium
  • Zinc
  • Chromium
  • Rhodiola
  • Berberine hydrochloride
  • Gardenia
  • Babana
  • Salacia

Although this might sound promising to some, eating a wholefood balanced diet alone will provide you with all the minerals you need to sustain optimal health. To us, it seems counterintuitive to sell a healthy, balanced diet whilst also promoting a micronutrient product.

In addition, although certain plant extracts do show certain health benefits, mainly in animal studies, the ones included in this supplement are not well-researched and certainly do not appear to be able to live up to the bold claims by the GOLO creators, in our opinion.


To clarify, we don’t dislike the GOLO diet and we certainly aren’t here to tell you exactly which dieting program to follow, you’ll need to make up your own mind on that one – we are just here to give you our honest opinion.

The GOLO diet aims to impact hormonal levels and insulin production to favor weight reduction.

Although the diet may improve health and body composition in most people, we believe that this will be due to the removal of processed foods from the diet and a reduction in caloric intake, as opposed to manipulating hormonal factors – ultimately if you’re just looking to lose weight, it certainly could prove to be useful.

Our only reservation about the GOLO diet is the fact that it seems to push followers towards also buying “GOLO Release”, a supplement which, to us, seems to have no real concrete scientific evidence for its apparent benefits.

As always, we encourage our readers to make up their own mind on whether or not the GOLO diet is right for them; the company offer a 60-day money back guarantee, so it’s at least worth a try!

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Fact Checked

This article has been reviewed and fact-checked by a certified nutritionist, and only uses information from credible academic sources.