GOLO Diet Food List: What to Eat (2024)

Exploring the Golo Diet food list can help you understand the dietary choices that support this weight loss plan.

Discover the variety of foods allowed, including lean proteins, healthy fats, and nutrient-rich vegetables.

Gain insights into how these foods work together to balance insulin levels and promote overall health.

GOLO Diet Food List

The GOLO Diet focuses on consuming whole foods from various food groups, including lean proteins, seafood, healthy fats, vegetables, and healthy carbs like fruits and whole grains.

Proteins:

• Beef
• Chicken
• Pork
• Eggs
• Seafood
• Beans and legumes
• Tofu
• Tempeh
• Bone broth
• Dairy (including yogurt, cheese, and milk)

Carbohydrates:

• Whole grains (such as brown rice, oats, quinoa, and barley)
• Fruit
• Beans and legumes

Vegetables:

• All vegetables

Fats:

• Butter
• Olive oil or avocado oil
• Avocado
• Nuts and seeds

Dairy:

• Whole milk
• Cheese
• Greek yogurt

Grains:

• Bread
• Pasta

Oils & Dressings

Nuts & Staples

GOLO Diet Tips

Understand Hormone Balance: The GOLO Diet focuses on balancing hormones to support weight loss. Learn how hormones like insulin and leptin affect your metabolism and appetite.

Embrace Whole Foods: Prioritize whole, unprocessed foods like lean proteins, healthy fats, vegetables, and complex carbohydrates. These nutrient-dense foods can help regulate hormones and support weight loss.

Portion Control: The diet emphasizes portion control to manage caloric intake. Follow the meal plan's suggested portions to avoid overeating and support balanced nutrition.

Limit Processed Foods: Avoid processed foods high in added sugars, artificial ingredients, and trans fats. These can disrupt hormone balance and hinder weight loss efforts.

Stay Hydrated: Drink plenty of water throughout the day to support metabolism and overall health. Hydration is essential for bodily functions and can aid weight loss.

Incorporate Lean Protein: Include lean protein sources like poultry, fish, eggs, and legumes in your meals. Protein can help control hunger, stabilize blood sugar, and promote muscle maintenance.

Choose Healthy Fats: Opt for sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats are essential for hormone production and can contribute to satiety.

Mindful Eating: Practice mindful eating by paying attention to hunger and fullness cues. Avoid distractions while eating to prevent overeating and promote better digestion.

Regular Physical Activity: Combine the diet with regular physical activity to support weight loss and overall well-being. Exercise can enhance hormone sensitivity and contribute to calorie burn.

Consult a Professional: Before starting any diet or weight loss program, consult a healthcare provider or registered dietitian. They can help ensure the GOLO Diet is suitable for your individual health needs and goals.

Long-Term Success: Remember that sustainable weight loss comes from making long-term lifestyle changes. While the GOLO Diet may offer some benefits, it's important to find an approach that aligns with your preferences and needs for lasting success.

What is the GOLO Diet Plan?

The Golo Diet plan is a weight loss program that focuses on balancing hormones, eating whole foods and maintaining a healthy insulin level to encourage weight loss. It involves a combination of a specific meal plan, dietary supplements, and support through a coaching program. T

he diet emphasizes eating nutrient-dense foods that balance hormones and avoiding processed foods that can cause inflammation and disrupt hormone balance.

The GOLO weight loss system

The meal plan focuses on eating balanced, portion-controlled meals with protein, healthful fats, and complex carbohydrates. The program also includes regular physical activity and stress management techniques to help improve overall health and well-being.

The GOLO diet also consists of a dietary supplement called Release, which is taken with meals to help balance hormones and boost weight loss.

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How Does the GOLO Diet Work?

The Golo diet aims to balance insulin, a hormone that regulates blood sugars and plays a crucial role in weight management. The diet emphasizes eating nutrient-dense foods that balance hormones and avoiding unhealthy foods that can cause inflammation and disrupt hormone balance.

The Golo Diet approach posits that hormonal imbalances can cause stress and anxiety, leading to symptoms such as fatigue, hunger, poor sleep quality, overeating, binge eating, and emotional eating.

According to the creators of the Golo Diet, simply following a diet and exercise plan is not sufficient for achieving lasting weight loss.

To complement these healthy habits, they have developed a patented supplement called Release, which is a key component of the program.

Avoiding processed foods

The program also includes a coaching component, which provides support and guidance for making lifestyle changes and achieving weight loss goals. The coaching consists of regular check-ins, progress tracking, and personalized recommendations.

The Golo Diet also recommends regular physical activity and stress management techniques to help improve overall health and well-being.

The diet suggests that following the meal plan, taking the Release supplement, and making other lifestyle changes recommended by the program, can help to balance hormones, lower insulin levels and thus facilitate weight loss.

The 7-Day Diet Plan

The Golo Diet's 7-day diet plan is a specific meal plan intended to be followed for seven days as an initial kick-start to the overall program. The plan includes typical meals and snacks designed to balance hormones and lower insulin levels to enable weight loss.

The 7-day eating plan is typically followed by a 30-day meal plan which is more flexible and can be customized to an individual's preferences and goals. The 7-day diet plan typically includes:

1. Breakfast: A combination of protein and healthy fats, such as eggs or Greek yogurt with berries.
2. Snack: A small serving of protein, such as nuts or cheese or fresh fruit.
3. Lunch: A combination of protein, healthy fats, and complex carbohydrates, such as a salad with grilled chicken and avocado.
4. Snack: A serving of fruit or vegetables.
5. Dinner: A combination of protein, healthy fats, and complex carbohydrates, such as a grilled fish with a side of vegetables.

The 7-day diet plan also recommends drinking plenty of water and avoiding sugars and refined carbohydrates. The 7-day program is meant to be followed as an initial kick-start to the Golo Diet, after which the 30-day program is observed, which is more flexible and can be customized to an individual's preferences and goals.

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Mastering the GOLO Diet: Foods, Menus, and Recipes

To achieve success on the GOLO diet, it's essential to become familiar with the golo approved foods list, which includes a wide variety of whole, unprocessed foods from each food group. Knowing what is on the GOLO diet menu will help you make healthier choices when planning your meals. To make grocery shopping easier, prepare a GOLO diet shopping list that focuses on whole grains, lean proteins, fresh fruits and vegetables, and healthy fats. For added inspiration and variety in your meal planning, explore delicious and nutritious GOLO recipes that incorporate the key principles of the diet. By combining the right foods from each food group, you'll be well on your way to a healthier and more balanced lifestyle.

What Is the GOLO Diet Supplement?

The Golo supplement is a dietary supplement called Release, which is taken with meals as a part of the Golo Diet program. Golo diet cost is roughly $40-50 USD - because you must purchase their supplement - Golo Release.  Golo release is a proprietary blend of natural ingredients intended to help balance hormones and enable weight loss. The GOLO ingredients include:

1. Chromium: This helps to regulate blood sugar levels and improve insulin sensitivity.
2. Berberine: This helps to improve insulin sensitivity and regulate blood sugar levels.
3. Alpha Lipoic Acid: This is an antioxidant that helps to improve insulin sensitivity and reduce inflammation.
4. Gymnema Sylvestre: This helps to regulate blood sugar levels and improve insulin sensitivity.
5. Banaba Leaf Extract: This helps to improve insulin sensitivity and regulate blood sugar levels.

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The supplement is designed to support healthy blood sugar levels, aid in proper glucose metabolism, and combat fatigue. Additionally, it aims to help the body release stored fat more efficiently, instead of storing it.

Can you lose weight on the GOLO diet?

The Golo Diet is marketed as a weight loss program that balances hormones and maintains a healthy insulin level. The program includes a specific meal plan, regular physical activity, stress management techniques, and a dietary supplement called Release, which is intended to help balance hormones and facilitate weight loss.

Some people may lose weight following the Golo Diet program. However, weight loss results will vary for each individual and depend on factors such as starting weight, adherence to the program, and overall lifestyle. There is not enough scientific evidence to support the effectiveness of the Golo Diet program for weight loss.

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How Much Weight Can You Lose In A Week?

It's also important to note that a healthy weight loss is considered 1-2 pounds per week; any more than that is not sustainable and unhealthy. Rapid weight loss can also lead to muscle loss and slow down metabolism, which can make it harder to maintain weight loss in the long run.

Therefore, it's always recommended to consult with a healthcare professional before starting any weight loss program to ensure it's safe and appropriate for you.

How do hormones affect weight gain?

Hormones are critical in regulating metabolism and appetite, which can affect weight loss. The Golo Diet program is based on the idea that weight loss is primarily a hormonal issue and that by balancing hormones, weight loss can be achieved. Here are a few examples of how hormones can affect weight loss:

1. Leptin: is a hormone that regulates appetite and energy expenditure. When leptin levels are low, need increases, and weight loss can be more difficult.
2. Insulin: is a hormone that regulates blood sugar levels and promotes fat storage. High insulin levels can make weight loss more difficult by promoting fat storage and making it harder for the body to burn fat for energy.
3. Thyroid hormones regulate metabolism; when low levels, metabolism can slow down and make weight loss more difficult.

By balancing these hormones, Golo helps people overcome diet obstacles, stimulate weight loss, and make it easier for the body to burn fat for energy.

What is the GOLO Diet based on?

According to some Amazon reviews, we found that the Golo Diet includes typical healthy foods, such as fruits and vegetables, lean protein, healthy fats, and unprocessed carbohydrates in moderate portions, along with the emphasis on physical activity.

The details of the diet plan are not clearly mentioned in the marketing materials. However, Golo asserts that the diet enables individuals to consume more food, still achieve weight loss and eat the foods they enjoy. The diet emphasizes eating nutrient-dense foods that balance hormones.  It is important to follow a balanced diet that includes nutrient dense whole foods such as:

1. Protein: lean meats, poultry, fish, eggs, Greek yogurt, and legumes
2. Healthy fats: olive oil, avocado, nuts, seeds, and fatty fish
3. Complex carbohydrates: vegetables, fruits, and whole grains
4. Fiber: fruits, vegetables, nuts, seeds, and whole grains
5. Water: it's essential to stay hydrated and drink plenty of water throughout the day

"As per the diet plan, at any meal, choosing half a cup of brown rice instead of white rice is considered a "better" carb option. However, consuming white rice occasionally is permissible."

The Golo Diet helps people lose weight by providing meal plans in conjunction with a life plan. The meal plan with portion-controlled meals and snacks, and it may vary depending on the individual's preferences and goals. The program also has a coaching component that provides support and guidance for making lifestyle changes and achieving weight loss goals.

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GOLO Ingredients List (Release Supplement Nutrition Facts)

Ingredients that are intended to help balance hormones and boost weight loss. The supplement is taken three times a day, with meals, as a part of the Golo Diet. View a list of the ingredients in the Golo Supplement, as well as their typical dosages per serving (1 release capsule):

1. Chromium (as Chromium Picolinate) 100 mcg
2. Berberine HCl 200 mg
3. Alpha Lipoic Acid 100 mg
4. Gymnema Sylvestre Extract 100 mg
5. Banaba Leaf Extract 2% Corosolic Acid 1 mg
6. Magnesium (as Magnesium Oxide) 10 mg
7. Apple fruit extract

According to a 2018 study that was mentioned on the Golo website, but not linked to, participants who were gaining weight and took the Release supplement in a 13-week randomized double-blind placebo-controlled study lost a significant amount of weight, inches around their waist, and improved their health risk markers more compared to those who took a placebo.

Foods to Avoid on the GOLO Diet

The Golo Diet emphasizes eating nutrient-dense foods that balance hormones and avoiding unhealthy foods that can cause inflammation and disrupt hormone balance. Here are some of the foods that are typically avoided on the Golo Diet:

1. Processed foods: foods that are high in added sugars, artificial ingredients, and preservatives
2. Refined carbohydrates: white bread, pasta, and pastries
3. Trans fats: fried foods, processed snacks, saturated fat and fast food
4. High-sugar foods: candy, soda, and other sweetened beverages
5. High-sodium foods: processed meats, canned soups, and salty snacks, deli meat

It's crucial to note that the Golo Diet includes a specific meal plan with portion-controlled meals and snacks, and it may vary depending on the individual's preferences and goals. The program also has a coaching component that provides support and guidance for making lifestyle changes and achieving weight loss goals. Consulting with a medical provider or registered dietician is always recommended before starting any diet program.

Can the Golo diet replace a traditional long-term weight loss plan?

It is unclear if the Golo diet is suitable for long-term weight loss. The Golo diet is marketed as a weight loss program that focuses on balancing hormones and maintaining healthy insulin levels.

The program includes a specific meal plan, regular physical activity, stress management techniques, and a dietary supplement called Release. However, there is not enough scientific evidence to support the effectiveness of the Golo Diet for long-term weight loss.

It's also important to note that sustainable weight loss is achieved through healthy eating, regular physical activity, and a balanced lifestyle. Crash dieting or following a restrictive diet for the long term can be detrimental to health and difficult to maintain over time. The best weight-loss approach is to make sustainable lifestyle changes that can be carried over the long term.

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Conclusion

In conclusion, the Golo Diet is a weight loss program that claims to help patients lose significantly more weight by balancing hormones. The program includes a specific meal plan emphasizing eating nutrient-dense foods that balance hormones and avoiding processed foods, a Release supplement, and a coaching component. The Golo Release Supplement is a proprietary blend of natural ingredients to help balance hormones and promote weight loss. The supplement is taken three times a day, with meals, as a part of the Golo Diet.

Golo Diet aims to provide a healthy lifestyle that focuses on reversing metabolic dysfunction and promoting overall health benefits. The program includes a combination of whole foods, sweet potatoes, and lean protein, along with the patented Release supplement, which is intended to help regulate insulin resistance and aid in weight loss. While the program is designed to help individuals reach their goal weight, it is important to remember that it should be implemented under the guidance of a certified health coach.

Additionally, it is crucial to keep in mind that this program is not a magic solution, but rather an approach to improve mental health, eating habits and overall wellness. The key is to make sustainable changes that can be incorporated in the long term, and not just for a short period of time.