What is the GOLO Diet? Our In-Depth GOLO Review
GOLO
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We now know that restrictive diet plans just don’t work for most people. Cutting out food groups, shopping for elaborate meal plans, following complicated rules or sticking to a punishing exercise routine doesn’t support sustainable, healthy weight loss that lasts.
The GOLO Diet is a bit different than these restrictive plans, pairing a low-calorie, flexible and balanced diet program with a supplement designed to help improve your blood sugar control and metabolic health.
Here’s our comprehensive review of the GOLO for Life plan.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
GOLO at a Glance
- GOLO for Life is a flexible diet program that focuses on restoring metabolic health and reversing insulin resistance
- Designed to be used with the Release supplement, which should be taken with all your meals
- The accompanying app—myGOLO—provides additional resources and support
- The program may help you lose one to two pounds per week while improving your insulin sensitivity
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The GOLO for Life plan is a diet program that’s designed to work in conjunction with the Release supplement. On the plan, you’ll receive a calorie allotment of 1,300 to 1,800 calories. You are encouraged to choose mostly simple, whole foods that you cook at home—like meats, vegetables, fruits and whole grains. On the program, you’re also encouraged to avoid highly processed foods or foods that are high in added sugars, such as frozen meals, pasta, sodas, potato chips, sweets and fast food meals.
However, you don’t have to count calories on the program. You’ll be given serving goals for each food group and each meal based on your calorie needs.
With each meal, you’ll also take one Release capsule. Additionally, you’re encouraged to get at least 15 minutes of exercise per day. The reduced calorie, whole-food focused diet, Release diet supplement and exercise work together to help you have better control over your weight, metabolism and blood sugar levels.
Pros:
- Focuses on improving metabolic health
- Doesn’t restrict any foods or food groups, like carbs or fat
- Many customers report success with the program
- Some evidence to support health benefits of Release supplement
Cons:
- Release supplement purchase required to access the GOLO program
- Weight loss is not a guarantee
- Release supplement may be expensive for some
What is GOLO?
The GOLO diet is a weight loss program that emphasizes a balanced approach to eating and incorporates a specific dietary plan, explains Wan Na Chun, MPH, RD, dietitian and owner of One Pot Wellness. It also incorporates the use of a proprietary supplement called ‘Release.’”
“The GOLO diet focuses on promoting metabolic health, insulin management and weight loss,” Chun says.
On the GOLO for Life plan, you follow a balanced, calorie-restricted diet while avoiding certain foods—like added sugar, refined carbs and highly processed foods—that lead to poor metabolic health. You also aim to exercise for at least 15 minutes per day, and you take a Release capsule with each meal.
GOLO Claims
According to GOLO for Life, the Release supplement and GOLO program make it easier to lose weight and improve your health without the restriction of a “traditional” diet program.
The company claims that you can lose one to two pounds per week, and that the program and supplement may also help you feel better, have fewer food cravings, feel calmer and have more energy. The GOLO website also explains that many of its customers have reported improvements in several health conditions like type 2 diabetes, high blood pressure, high cholesterol and polycystic ovary syndrome (PCOS) from following the program.
Additionally, GOLO boasts a 98 percent success rate and claims that you can lose up to 20 pounds per bottle of Release.
Quality of Ingredients
GOLO
Primary Active Ingredients
Release contains three minerals that may help support weight loss and blood sugar control:
- Magnesium: Magnesium may help improve sensitivity to insulin, a hormone that regulates both blood glucose levels and fat storage. Release provides four percent of the Daily Value (DV).
- Zinc: Zinc supplements may help promote weight loss and boost insulin sensitivity in people with obesity who are trying to lose weight. Release provides 91 percent of DV per serving.
- Chromium: Chromium can help reduce fasting blood glucose levels and insulin levels, increase insulin sensitivity and promote better long-term blood glucose control.
In addition, it contains a 297-milligram proprietary blend that contains all of the following ingredients:
- Rhodiola: Some early research in test-tube and animal studies suggests that the herb rhodiola could be helpful for weight loss by promoting the breakdown of fat cells. However, as this has not yet been tested in humans, these claims cannot be supported.
- Inositol: In one study, the sugar alcohol inositol was found to reduce body mass index (BMI)—especially in people who are overweight, obese or have PCOS. (Note that BMI is not well-regarded as an accurate measure of one's overall health.)
- Berberine: Berberine is sometimes called “nature’s Ozempic” thanks to its positive effects on blood sugar control and weight management.
- Gardenia extract: In a 2014 study, researchers found that older women who consumed gardenia fruit and exercised daily lost more belly fat than those who did just one.
- Banaba extract: Although recent studies in humans are lacking, there is some evidence that banaba extract could help with blood glucose management and reducing metabolic dysfunction.
- Salacia extract: Salacia extract has been shown to help reduce blood glucose levels and improve metabolic function in people with diabetes.
- Apple extract: Polyphenol compounds in apples may help prevent weight gain related to overconsumption of carbohydrate-rich foods.
Unfortunately, proprietary blends make it difficult to know if the supplement contains effective amounts of these ingredients. “The lack of transparency regarding the specific ingredients and quantities in the supplement is concerning, as it becomes challenging to assess its efficacy and safety,” says Chun.
Other Ingredients
Release also contains vegetable cellulose (which is what the capsule itself is made from) and a rice fiber filler, as well as two anti-clumping agents: magnesium stearate and silica.
How Does GOLO Work?
“The GOLO program prescribes a low-calorie 1,300 to 1,800 calorie diet and a supplement called Release,” explains Melissa Mitri, MS, RD, Nutrition Writer and Owner of Melissa Mitri Nutrition. “Even though the program says you do not have to count calories, a low-calorie diet is recommended to lose weight.”
In addition to these diet changes, you also take one Release capsule with each meal.
“The Release supplement is a natural product containing several minerals and ingredients touted for weight loss such as berberine, chromium and banaba leaf extract,” says Mitri.
Together, the diet and the supplement are supposed to help promote better metabolic health to support weight loss.
“It emphasizes portion control and aims to stabilize blood sugar levels to optimize metabolism and promote weight loss,” Chun says.
Research on the GOLO Diet
Although there’s been a lot of research on the concepts on which the GOLO for Life program and the ingredients in Release are based, there hasn’t been a lot of research on the program itself.
Two clinical trials on the program found positive results, but it’s important to note that both of these trials were very small and were funded by GOLO. “This raises questions about potential bias,” notes Chun.
Some of this research was conducted without a placebo group. “This makes it difficult to determine if any weight loss seen in the studies is actually from the Release supplement itself, or just from following a low-calorie diet,” Mitri explains. “Being in a calorie deficit will typically lead to weight loss, no matter what type of diet you follow, so there is no proof this program is superior to others.”
Related Post: Is WW (WeightWatchers) the Right Diet For You?
GOLO Cost
The GOLO for Life program is free of charge when you place your first order of Release. A one-month supply of Release costs $59.95, and you can unlock some extra savings by ordering two or three bottles at once.
Shipping is free on all orders, but GOLO doesn’t currently offer a subscription option.
This price is in line with many other weight loss programs and weight loss supplements, making it a good mid-range option. It may be a good choice if you like the idea of the supplement and the diet program working in conjunction with one another, since this is fairly unique among diet programs.
Who Should Use GOLO
GOLO is a good fit for people who want a strategy to help them lose weight, and who would benefit from the relaxed structure of the program. It’s best for people who are otherwise in good health, since the Release supplement may not be right for everyone. “I do like how the GOLO program emphasizes a healthy, balanced diet and does not require you to completely avoid anything,” Mitri says. Be sure to speak with your healthcare provider before starting GOLO if you have any concerns.
Who Should Not Use GOLO
GOLO may not be right for everyone, though. If you have a history of eating disorders, you should work with your healthcare team to find a sustainable eating plan that works for you. Additionally, their calorie restriction—which varies from 1,300 to 1,800 calories per day—may be too strict for some people, especially men, those with larger bodies or those who are very active. “The GOLO diet's restrictive nature and emphasis on portion control may also raise concerns about nutrient deficiencies and long-term sustainability,” adds Chun.
Certain people should avoid the Release supplement, as well. “Any dietary supplement can lead to adverse food/medication interactions or illness,” says Emma Laing, PhD, RDN, director of dietetics at the University of Georgia and national spokesperson for the Academy of Nutrition and Dietetics. “If you have a diagnosed medical condition such as diabetes or symptoms of disordered eating, if you are pregnant or breastfeeding, or if you take other medications, some dietary supplements advertised as ‘safe’ can cause significant harm.” If any of these describe you, you should speak with your doctor before starting GOLO.
Foods to Eat and Avoid on the GOLO Diet
“The GOLO Diet encourages the consumption of whole foods, including lean proteins, fruits, vegetables and healthy fats, while minimizing the intake of processed foods, refined carbohydrates and added sugars,” explains Chun.
Although it doesn’t make any food completely off limits, you are encouraged to stick with whole foods such as eggs, meats, veggies, fruits and whole grains rather than highly processed foods. The program encourages a healthy diet that limits highly processed foods and sugary foods for metabolic health.
What Customers Are Saying About GOLO
The GOLO website features numerous success stories from users who have lost anywhere from 22 to 84 pounds through healthy eating and using Release pills. On Trustpilot, GOLO has a 3.3 rating. Although some customers say that the Release supplement doesn’t seem to work for them or that it causes unpleasant side effects, there are also a number of positive reviews saying that the supplement and program helped them succeed with their health goals. GOLO also takes the time to respond to most reviews, especially the negative ones.
Overall, it appears that the benefits of GOLO outweigh the cons for most users.
About GOLO
GOLO
GOLO was founded in 2009, with the goal of providing an easy weight loss diet for people struggling with excess weight and associated health problems. GOLO has been part of many corporate wellness programs and has helped reduce healthcare costs for many large and small companies.
The flagship Release supplement is manufactured in a Food & Drug Administration (FDA) registered manufacturing facility.
GOLO vs. Noom
Noom is an app-based diet program that helps you understand the psychology behind your food choices. It guides you to make small changes to your eating habits to promote gradual and sustainable weight loss. Unlike GOLO, it doesn’t have an accompanying dietary supplement. Noom can be significantly less expensive than GOLO if you prepay for several months at a time.
GOLO vs PhenQ
PhenQ, like GOLO’s Release supplement, is a supplement designed to help promote weight loss, fat burn and metabolic health. The ingredients differ somewhat, with PhenQ containing key bioactives such as caffeine, Capsimax powder and alpha-Lacys Reset. Additionally, PhenQ doesn’t offer an accompanying weight loss program with its product. The price is comparable to GOLO.
GOLO FAQs
What foods can I eat on the GOLO diet?
“GOLO encourages the consumption of fruits, vegetables, meats, eggs and grains,” says Laing. It doesn’t restrict any specific food groups, although it does encourage you to choose real, whole foods and balanced meals over highly processed foods, refined carbohydrates, added sugars or fast food.
Does the GOLO diet actually work for weight loss?
“Most products and plans will ‘work’ for weight loss because they involve a caloric deficit, explains Laing. The GOLO plan restricts calories to 1300 to 1800 per day depending on your needs. “However,” she cautions, “weight regain can be anticipated once your typical eating pattern is resumed.”
Can you do the GOLO diet without taking the supplement?
You need to purchase at least one month of the Release supplement to access the GOLO for Life program. Technically, you could keep following the plan without buying any more bottles of the supplement, but the first purchase is necessary.
Are there any risks of the GOLO diet?
The diet itself seems fairly safe for most people. However, there are some potential risks to the Release supplement. “The company recommends taking these supplements along with your usual medications, which could be dangerous,” says Mitri. “For example, if you have diabetes and take berberine along with insulin, this can lead to hypoglycemia.”
Is the GOLO diet easy to follow?
Yes, one of the key selling points of the GOLO for Life program is that it’s an easy diet to follow and not excessively restrictive.
Takeaway: Is GOLO Worth It?
The GOLO for Life plan is a diet program that emphasizes metabolic health, balanced food choices and a healthy lifestyle. It’s designed to be used in conjunction with the Release supplement, which contains ingredients like berberine and chromium to support blood sugar control, metabolic health and weight loss.
Still, it’s hard to tell if the Release supplement contains effective amounts of its key ingredients, because they are part of a proprietary blend. Although the GOLO for Life plan may be too restrictive for some people with higher caloric intake needs, it presents a healthy and sustainable option for some. Before you start the program, it’s a good idea to speak with your doctor or registered dietitian nutritionist.
