The golo diet is a popular weight loss program that claims to help you lose fat, improve your metabolism, and balance your hormones by addressing insulin resistance. But what is insulin resistance, and how does the golo diet work? Is it safe and effective, or just another fad diet? In this article, we will answer these questions and more, and give you a complete step-by-step guide to the golo diet.
What is Insulin Resistance?
Insulin is a hormone that helps your body use glucose (sugar) for energy. When you eat, your blood sugar rises, and your pancreas releases insulin to help your cells absorb the glucose. However, sometimes your cells become less responsive to insulin, and your blood sugar stays high. This is called insulin resistance, and it can lead to serious health problems, such as type 2 diabetes, heart disease, and obesity1.
Insulin resistance can be caused by many factors, such as genetics, aging, stress, inflammation, and poor diet. Some of the symptoms of insulin resistance include fatigue, hunger, cravings, weight gain, and difficulty losing weight. If you have insulin resistance, you may also have high blood pressure, high cholesterol, and high triglycerides2.
How Does the Golo Diet Work?
The golo diet is based on the idea that by lowering your insulin levels, you can boost your metabolism, burn fat, and improve your overall health. The golo diet consists of three main components:
- Release: This is a natural supplement that contains plant extracts and minerals that are supposed to help regulate your blood sugar, insulin, and hormones. The ingredients include zinc, chromium, magnesium, rhodiola, berberine, and more3. You are supposed to take one capsule of Release with each meal, up to three times a day.
- Metabolic Plan: This is a meal plan that guides you on what to eat and how much to eat. The plan is based on the glycemic index, which measures how quickly foods raise your blood sugar. The plan encourages you to eat low-glycemic foods, such as non-starchy vegetables, lean proteins, healthy fats, and whole grains. The plan also allows you to eat some moderate-glycemic foods, such as fruits, dairy, and legumes, in moderation. The plan discourages you from eating high-glycemic foods, such as refined sugars, processed foods, and white flour. The plan does not require you to count calories or restrict portions, but it does suggest that you eat three balanced meals a day, with a total of 1300 to 1800 calories per day4.
- Behavior and Lifestyle: This is a set of tips and tools that help you change your habits and mindset to support your weight loss goals. The golo diet provides you with a book, a DVD, and online resources that teach you how to manage stress, sleep better, exercise regularly, and overcome emotional eating. The golo diet also offers you a support team of coaches, nutritionists, and doctors that you can contact for guidance and motivation.
What are the Benefits of the Golo Diet?
According to the golo diet website, the benefits of the golo diet include:
- Losing weight and keeping it off without starving or depriving yourself
- Improving your energy, mood, and mental clarity
- Reducing your risk of chronic diseases and reversing metabolic syndrome
- Balancing your hormones and enhancing your sexual health
- Saving money on food and medical bills
The golo diet website also claims that the golo diet is backed by scientific research and clinical trials, and that it has helped over 1 million people lose weight and improve their health. However, it is important to note that the research and trials are not published in peer-reviewed journals, and that the results may not be generalizable to everyone.
What are the Risks of the Golo Diet?
The golo diet is generally considered safe and natural, but it may not be suitable for everyone. Some of the potential risks of the golo diet include:
- Side effects: The Release supplement may cause some mild side effects, such as nausea, headache, diarrhea, or allergic reactions. The supplement may also interact with some medications, such as blood thinners, antidepressants, or diabetes drugs. You should consult your doctor before taking the supplement, especially if you have any medical conditions or allergies.
- Cost: The golo diet is not cheap. The Release supplement costs $49.95 for a 30-day supply, $79.90 for a 60-day supply, or $99.90 for a 90-day supply. The Metabolic Plan book and DVD cost $19.95. The online membership costs $39.95 per year. The total cost of the golo diet can range from $109.85 to $239.70 for the first year, depending on the length of the program.
- Sustainability: The golo diet may be hard to follow for some people, especially if they are used to eating high-glycemic foods, or if they have busy schedules or limited access to healthy foods. The golo diet may also be difficult to maintain in the long term, as it requires you to take the supplement and follow the plan indefinitely. The golo diet does not teach you how to transition to a normal diet after you reach your goal weight, or how to cope with potential weight regain.
What to Eat and Avoid on the Golo Diet?
The golo diet provides you with a food list that tells you what to eat and avoid on the Metabolic Plan. Here is a summary of the food list:
Foods to Eat
- Non-starchy vegetables, such as leafy greens, broccoli, cauliflower, and peppers
- Low-glycemic fruits, such as berries, apples, and citrus fruits
- Lean proteins, such as chicken, turkey, fish, and tofu
- Healthy fats, such as avocado, nuts, seeds, and olive oil
- Whole grains, such as quinoa, brown rice, and whole wheat bread
Foods to Eat in Moderation
- Moderate-glycemic fruits, such as bananas, grapes, and melons
- Dairy products, such as milk, yogurt, and cheese
- Legumes, such as beans, lentils, and peas
- Starchy vegetables, such as potatoes, corn, and carrots
- Alcohol, such as wine, beer, and spirits
Foods to Avoid
- High-glycemic foods, such as sugar, honey, maple syrup, and agave nectar
- Processed foods, such as chips, cookies, cakes, and candy
- Refined grains, such as white bread, white rice, and white pasta
- Fried foods, such as french fries, chicken nuggets, and doughnuts
- Artificial sweeteners, such as aspartame, sucralose, and saccharin
How to Follow the Golo Diet Step by Step?
If you want to try the golo diet, here are the steps you need to follow:
- Step 1: Order the Release supplement and the Metabolic Plan book and DVD from the golo diet website. You can choose between a 30-day, 60-day, or 90-day program, depending on your weight loss goals and budget.
- Step 2: Read the Metabolic Plan book and watch the DVD to learn about the golo diet principles, the food list, the meal plan, and the recipes. You can also access the online resources and the support team for more information and guidance.
- Step 3: Start taking the Release supplement with each meal, up to three times a day. Follow the dosage instructions on the bottle, and do not exceed the recommended amount. If you experience any side effects or have any questions, contact your doctor or the golo diet support team.
- Step 4: Follow the Metabolic Plan meal plan and eat three balanced meals a day, with a total of 1300 to 1800 calories per day. Choose foods from the food list, and avoid foods that are not allowed. You can also use the recipes provided by the golo diet, or create your own meals using the guidelines. Make sure to include the golo diet keyword, which is “golo diet”, at least 15 times in your article, and link to the golo diet website1 or other relevant sources24 for SEO purposes.
- Step 5: Incorporate the Behavior and Lifestyle tips and tools into your daily routine. Manage your stress, sleep better, exercise regularly, and overcome emotional eating. You can use the book, the DVD, the online resources, and the support team to help you with these aspects.
- Step 6: Monitor your progress and adjust your plan as needed. Weigh yourself once a week, and measure your waist circumference, blood pressure, blood sugar, and cholesterol levels once a month. If you are not seeing the results you want, you may need to change your calorie intake, your food choices, your supplement dosage, or your lifestyle habits. You can also contact the golo diet support team for advice and feedback.
- Step 7: Continue the golo diet until you reach your goal weight, and then maintain it for life. The golo diet does not have a specific end date, but rather a lifelong commitment to healthy eating and living. You should keep taking the Release supplement and following the Metabolic Plan and the Behavior and Lifestyle tips for life. You should also check with your doctor regularly to monitor your health and prevent any complications.
Conclusion
The golo diet is a weight loss program that aims to help you lose fat, improve your metabolism, and balance your hormones by addressing insulin resistance. The golo diet consists of a natural supplement, a meal plan, and a lifestyle change. The golo diet claims to have many benefits, such as improving your energy, mood, and health, but it also has some risks, such as side effects, cost, and sustainability. The golo diet may not be suitable for everyone, and you should always consult your doctor before starting any new diet or supplement. If you want to try the golo diet, you can follow the step-by-step guide we provided in this article, and see if it works for you.
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