What Is GOLO Diet and How Does It Work for Weight Loss?


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    The GOLO diet became popular in 2016 after it was one of the most searched diets that year. This diet plan promotes weight loss by primarily regulating insulin levels. A team of doctors, pharmacists and researchers developed this diet promising quick weight loss and better health. This article will explore all about this increasingly popular diet plan.

    What Is The GOLO Diet?

    Also known as GOLO Metabolic Plan, the GOLO diet is a short-term weight loss approach that helps manage insulin levels, balance your hormone levels, improve fat loss, and speed up metabolism, which results in sustainable weight loss. If you opt for this diet plan, you can choose from their 30, 60, or 90-day plans. The diet plan also prescribes a unique supplement to achieve your weight loss goals.

    What Is The GOLO Diet Supplement?

    The official GOLO diet supplement is called ‘Release’ and contains plant-based ingredients. It claims to offer a natural solution to weight loss by regulating insulin levels in the body. It usually lasts from 1-3 months, depending on the number of tablets you take in one day. ‘Release’ helps repair your metabolic issues and improves your insulin resistance to aid weight loss without causing any significant side effects or interacting with other medications you may be taking.


    It is crucial to verify the suitability of the GOLO supplement for your unique health and weight loss needs. Consult an expert nutritionist if you want start the GOLO diet plan to avoid any complications.

    Must Read: 30 Days Diet Plan For Weight Loss

    Scientific Research On The GOLO Diet

    The creators of the GOLO diet plan conducted several studies to establish the effectiveness of the plan. One such study suggests that 21 individuals who followed the GOLO diet plan with physical exercise experienced a staggering loss of 24kgs over 25 weeks compared to the control group who did not opt for the GOLO diet plan.

    The Pros And Cons Of The GOLO Diet  

    The following are the pros and cons of the GOLO diet plan:


    • It encourages eating nutrient-dense foods while promoting healthy weight loss.
    • Avoiding processed or refined foods, as suggested by the diet, keeps you satiated and reduces cravings. This makes you avoid unwanted calories.
    • The plan also includes exercise, which aids in faster and sustainable weight loss.


    • There is a lack of scientific evidence about the ingredients and composition used in the supplement, GOLO Release.
    • The diet plan can be expensive as 90 tablets cost around $49.95 or INR 3,690 approximately, which may not be affordable for everyone.

    Foods To Eat And Avoid While On The GOLO Diet:

    The GOLO diet plan recommends you eat 1300 to 1800 calories in a day. Here are the top foods you can eat while on the GOLO diet:

    • Carbohydrates: Legumes, whole grains, sweet potatoes, squash, quinoa, etc.
    • Proteins: Sources of lean proteins such as chicken, fresh seafood, pork, eggs, etc.
    • Vegetables: Spinach, kale, broccoli, Brussels sprouts, celery, cucumber, etc.
    • Fruits: Fresh and seasonal fruits, especially berries.
    • Fats: Sources of healthy fats such as olive oil, coconut oil, flax seeds, almonds, walnuts, chia seeds, cashews, etc.
    • Dairy: Milk, cheese, yoghurt.

     The following is the list of foods to avoid:

    • Highly processed foods such as meat substitutes and frozen foods.
    • Refined and baked foods.
    • Added sugars in foods and beverages such as breakfast cereals, packaged fruit juices, sodas, sweetened yoghurt, etc.
    • Red meat such as fatty cuts of lamb, beef, etc.

    Must Read: Healthy Meal Plan For Weight Loss: Selection Tips

    7-Day Sample GOLO Diet Plan

    Here is a sample 7-day meal plan that will help you begin the GOLO diet plan:

    Day 1

    Breakfast: Multi-grain toast and an omelette made with two eggs, vegetables like broccoli and cherry tomatoes and half an apple.

    Lunch: Roasted chicken with a serving of feta and vegetable salad with mint chutney.

    Dinner: Hummus with veggies and Mediterranean salad in olive oil and balsamic vinegar dressing.

    Day 2

    Breakfast: Overnight oats with chia seeds and a dash of cinnamon and two hard-boiled eggs.

    Lunch: Grilled cottage cheese with couscous and coconut oil and one serving of mixed berries.

    Dinner: Salmon with stir-fried vegetables and green salad.

    Day 3

    Breakfast: Two scrambled eggs on a multi-grain toast and blueberries and almonds.

    Lunch: Chicken and quinoa salad with veggies.

    Dinner: Brown rice sautéed with broccoli, zucchini, green beans, and corn in olive oil.

    Day 4

    Breakfast: Avocado and egg toast on multi-grain bread topped with sesame and sunflower seeds and one glass of orange juice.

    Lunch: Mediterranean wrap with veggies and grilled chicken and homemade pesto.

    Dinner: Pan-seared salmon with vegetables cooked in olive oil and green salad.

    Day 5

    Breakfast: Two poached eggs on a toast with one cup of sliced pear and mixed berries.

    Lunch: Baked chicken with GOLO salad dressing and chickpea salad.

    Dinner: Grilled fish with yoghurt and mint dressing along with ½ a cup of brown rice.

    Day 6

    Breakfast: One cup of oatmeal with blueberries and chia seeds and one medium apple.

    Lunch: Sautéed chicken breast with vegetable salad.

    Dinner: Feta salad with roasted beetroot along with whole-grain crackers and hummus.

    Day 7

    Breakfast: Vegetable omelette cooked with cottage cheese along with a green smoothie.

    Lunch: Baked turkey with brown rice and grilled vegetables such as broccoli and zucchini.

    Dinner: Roasted chicken with mashed sweet potatoes, carrots and olive oil.

    Must Read: Weight Loss Diet Plan To Lose 5Kgs in 5 Days


    The GOLO diet plan includes eating nutrient-dense foods, regular exercise, and a specially created weight loss supplement. Though this diet plan has worked for many, it is best to talk to an expert nutritionist before starting the plan, as GOLO’s special supplement may not suit everyone.

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    About The Author

    Kushneet Kukreja

    Kushneet Kukreja

    A postgraduate in Biotechnology from Kingston University and an ISSA Certified Specialist in Fitness & Nutrition, Kushneet Kukreja is a passionate writer who works in close association with the dermatologists at our head office to generate valuable and scientifically accurate content for our blog.

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