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GOLO Diet Review (2023): Cost, Benefits And More

Last Updated : 26 Oct, 2023
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In our life, good health and well-being are what we aim for. We eat, sleep, and work accordingly to be in our best shape. As we advance to a new medical era, we have defined new dietary ways to control our calorie intake and manage our health. One such modern dietary plan is the GOLO Diet.

GOLO Diet Review 2023: Cost, Benefits, and More

Let us understand more about this new-era diet plan termed as GOLO Diet and its various aspects, also know more about their positive and negative implications on the body.

What is the GOLO Diet?

The GOLO diet, short for ‘Go Low,’ is a weight loss program that focuses on a balanced and sustainable approach to eating. Unlike many fad diets, GOLO emphasizes a combination of healthy eating, regular exercise, and managing insulin levels for effective weight management. It was developed by GOLO LLC in 2009.

The prime aim of the GOLO diet is to maintain stable blood sugar levels by consuming a balanced ratio of proteins, fats, and carbohydrates. This is achieved through the inclusion of whole foods. The diet discourages the consumption of processed foods, added sugars, and refined grains.

One unique aspect of the GOLO program is its use of a supplement called Release, which contains a blend of plant extracts and minerals. The supplement is designed to support insulin management and promote weight loss. This patented supplement was developed by the same company in 2009.

How does the GOLO Diet Work?

The GOLO weight loss plan operates on the principle of balancing insulin levels with controlling the calorie intake level. It focuses on maintaining stable blood sugar levels by encouraging a specific combination of foods. The diet emphasizes whole foods like lean proteins, fruits, vegetables, and complex carbohydrates, while discouraging the intake of processed foods and added sugars.

As mentioned earlier, the key element of the GOLO Diet is the use of a supplement called Release. This supplement contains plant extracts and minerals designed to support insulin management. Insulin is a hormone that plays a crucial role in regulating blood sugar levels. The idea is that by optimizing insulin function, the body can more effectively convert food into energy, reducing fat storage.

‘Release’ is meant to complement the dietary aspects of the GOLO program. Users take the supplement along with following the recommended meal plan and engaging in regular physical activity. The meal plan includes a total of 1300 to 1800 calories consumed in a day in three segmented meals. After every meal, a user will consume a Release capsule.

Does GOLO really work? Well, the plan also includes a daily 15-minute exercise regime to burn calories. Before starting this plan, one has to consult physicians and dieticians to discuss any pre-existing health condition to avoid complications.

What Is the GOLO Diet Supplement?

The much-talked-about supplement is the cornerstone of this GOLO weight loss plan. ‘Release’ is a patented supplement designed by the experts of GOLO LLC. It contains FDA-approved ingredients that are safe to consume. The ingredients are:

  • Chromium
  • Zinc
  • Magnesium
  • Inositol
  • Rhodiola extract
  • Gardenia extract
  • Berberine extract
  • Salacia extract
  • Banaba extract
  • Apple extract

As per the experts of GOLO, the mineral content of this supplement is not enough to reverse any deficiency but is aimed to maintain an optimum level. This supplement just supports the GOLO diet weight loss program to a considerable extent.

Foods to Eat on the GOLO Diet

As mentioned earlier, the GOLO diet suggests eating whole food and avoiding processed food, refined sugars and added sugar recipes. The list of food you can eat while following this diet is:

Whole grains: Quinoa, brown rice, oats, and whole wheat products.

Lean proteins: Chicken, turkey, fish, eggs, tofu, and legumes like lentils and beans.

Healthy fats: Avocado, seeds, and olive oil.

Vegetables: A variety of colorful vegetables to provide essential vitamins and minerals.

Fruits: Berries, apples, citrus fruits, and other whole fruits in moderation.

Dairy or dairy alternatives: Low-fat or Greek yogurt, and options like almond or soy milk.

Water: Staying hydrated is crucial and water is the primary recommended beverage.

Herbs and spices: Flavoring foods with herbs and spices instead of excessive salt or sugar.

Nuts: Cashews, walnuts, and almonds

Legumes: Garbanzo, blac, and pinto beans

Foods to Avoid on the GOLO Diet Plan

This diet suggests avoiding food that causes inflammation and other health issues. The list to follow is:

  • Refined food
  • Added sugar
  • Processed foods such as lunch meats, sausages, etc.
  • Plant-based processed food as meat substitutes
  • Artificial sweeteners
  • White bread
  • Sweetened beverages
  • Sweet baked goods
  • Packaged snacks
  • Breakfast cereals, etc.

How Much Does the GOLO Diet Cost?

The GOLO diet plan is available for free. However, one has to buy the ‘Release’ supplement to complete this diet. A bottle of this supplement contains 90 capsules and costs $59.95. A user has to consume one capsule after every meal, and this way a bottle lasts for a month.

Health Benefits of the GOLO Diet

The health benefits of the GOLO diet are:

  • Stable blood sugar levels: The GOLO Diet aims to regulate blood sugar levels, which may help prevent energy crashes and reduce the risk of type 2 diabetes.
  • Weight loss: By addressing insulin resistance and promoting balanced eating, the GOLO Diet claims to support gradual and sustainable weight loss.
  • Improved energy levels: Balancing blood sugar can lead to more consistent energy levels throughout the day, reducing feelings of fatigue.
  • Heart health: The emphasis on whole foods in the GOLO Diet, including lean proteins and healthy fats, may contribute to heart health by supporting lower cholesterol levels.
  • Better food choices: The diet encourages the consumption of nutrient-dense foods like fruits, vegetables, and whole grains, promoting a well-rounded and healthier eating pattern.
  • Incorporation of Release supplement: The Release supplement (FDA-approved) in the GOLO program is designed to support insulin management, potentially contributing to overall metabolic health.

Potential Risks of the GOLO Diet

Despite all the ingredients of the supplement and the aspects of the GOLO Diet being termed safe, there are potential risks we should consider. The risks are:

  • Lack of scientific consensus: The GOLO Diet’s efficacy and safety lack robust scientific backing, raising concerns about its long-term impact on health.
  • Supplement dependency: Reliance on the Release supplement is a potential risk, as its long-term effects and safety are not thoroughly studied.
  • Inadequate nutrient variety: Elimination of certain food groups may lead to nutritional deficiencies, especially if the diet is not well-balanced.
  • Not suitable for everyone: Individuals with certain health conditions like kidney issues and diabetes, may face challenges with the higher protein content of the diet. Some users have reported side effects such as digestive issues or allergic reactions to the Release supplement’s ingredients.
  • Limited long-term data: The lack of extensive, long-term studies on the GOLO Diet raises uncertainties about its sustained effectiveness and safety over time.
  • Diabetic complications: Diabetic individuals might find this diet plan not complying with their underlying health issues.

There are no GOLO side effects that are scientifically proven either. However, these risks direct us to consult with a healthcare professional before starting this diet as it involves supplements or significant dietary changes to align with individual health needs and goals.

Is the GOLO Diet Right for You?

Before trying this diet, talk to your doctor or nutritionist. They can help figure out if it is a good match for your health goals. As per the GOLO diet review, the diet and Release supplements are usually safe. However, there is no strong proof that the GOLO diet is better for losing weight compared to other diets. It is essential to get expert advice to make sure any diet you choose is right for you.


We have discussed what is GOLO diet and how it helps in weight loss. Any diet plan needs medical supervision. Identify your underlying health issues and then proceed to follow this diet. All the ingredients of the Release supplement are safe to consume considering your health complies with them. Try this new diet plan and maintain your overall health.

FAQs – GOLO Diet Review

1. Does the GOLO diet work?


It all depends on the calorie management and exercise plan. The diet enables a follower to control his calorie intake. The Release supplement helps in maintaining the metabolic requirements. The outcomes of this diet may vary from person to person.

2. Is the GOLO diet a proven weight-loss regimen?


GOLO diet does not enough scientific data to prove its efficiency. However, the controlled calorie intake and exercise regime along with this diet plan may help in losing weight faster.

3. What is the cost of a GOLO Diet?


The GOLO Diet plan is free of cost. However, the Release supplement costs $59.95 for 90 capsules. A follower has to consume one capsule after every meal.

4. Is the GOLO diet FDA approved?


Yes, GOLO diet and Release supplements are FDA approved.

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