Table of ContentsView AllTable of ContentsBenefitsHow It WorksConsiderationsGolo Diet vs. DASH DietSummary
Table of ContentsView All
View All
Table of Contents
Benefits
How It Works
Considerations
Golo Diet vs. DASH Diet
Summary
In this article, you’ll learn about the Golo diet benefits and how the diet works, including what to expect, what to eat, and what to avoid.
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Healthy Weight and BMI Range for Older Adults
Weight loss benefits expected in people with obesity can include an average weight loss of 20 pounds within the first 90 days and an average of 48 pounds lost over a year, according to the Golo website.
Disclaimer
One study published in 2019 suggests an average weight loss of about 1 pound per week in people with obesity. Participants who followed the Golo diet guidelines saw an average weight loss, for example, of 13 pounds in 13 weeks (compared with a placebo group who lost an average of 7.5 pounds).
Still, it’s difficult to conclude the efficacy of the Golo diet and release supplement due to the small sample size (68 participants) and lack of participant follow-up after 13 weeks.
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Along with managing stress and gettingadequate sleep, the Centers for Disease Control and Prevention (CDC) says such lifestyle changes are beneficial for reversing insulin resistance. Food recommendations include eating whole foods that support healthy insulin levels, avoiding highly processed foods, and taking Release supplements. Additionally, 15 minutes of physical activity is recommended per day.
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Duration
The company says this is not a diet, but a lifestyle. As such, you can expect these to be long-term changes. However, their site also claims their program offers ‘‘30 days to better health,’’ which they say includes better sleep and overall better outlook on life.
The typical duration of testimonials for the Golo diet range from three months to two years, but there’s no set start and stop time for the Golo diet.
People typically take Release for three to six months, says the company website, although they also state it is “safe for long-term use,” and you can take it as long as you want or until you reach your weight or health goals.Then, you can discontinue use altogether or continue taking Release at a reduce dosage if preferred.
What to Eat
The Golo diet allows nutrient-dense whole foods but discourages highly processed foods.
The compliant foods have in common that they help regulate insulin levels, promote heart health, and “play an important role in controlling weight,” according to the website.
The non-compliant foods, on the other hand, make it more challenging for your body to regulate blood sugar levels. Snacking, suggests the Golo website, may be linked to stress eating or emotional eating, which can trigger insulin dysregulation, too.
Release Supplement Ingredients
Release supplements contain 10 key ingredients, including seven plant-based extracts and three essential minerals.
Release helps balance hormones and improve metabolic efficiency, according to its makers.
According to the Golo company website, here are over 200 published independent experimental studies supporting the safety and efficacy of the ingredients in Release:
However, there isn’t enough evidence from rigorous studies conducted on humans to draw health claims for some of these supplements, including Rhodiola and berberine or goldenseal.
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Recommended Timing
People on the Golo diet will eat regular meals from the Golo meal plan and take one capsule with each meal for a total of three capsules per day.
Modifications
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The following are things to keep in mind while considering the Golo diet.
USDA MyPlate Comparison
The compliant and non-compliant food recommendations are similar to the USDA’s MyPlate recommendations, which suggest eating more fruits and vegetables, a variety of carbohydrates but mostly whole grains, lean meats, and healthy oils while avoiding processed food items and trans fats.
The difference here is that MyPlate recommends limiting milk and dairy to at least three servings per day, depending on individual caloric recommendations.
Cost
Changing your diet doesn’t necessarily have to be costly with the Golo meal plan, but the supplements can add up.
Release supplements cost this much according to their website:
The Golo and theDASH diet, or the dietary approaches to ahypertensiondiet, are similar diets promoted to reduce the risk of metabolic diseases like insulin resistance or prediabetes and hypertension.
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Golo Diet
The Golo diet is about reducing risk of or reversing insulin resistance with diet, exercise, and supplement.
DASH Diet
The DASH diet is promoted to reduce hypertension or high blood pressure and the risk of obesity and heart disease. Both recommend avoiding saturated fats and highly processed foods. They also suggest maintaining healthy hormone and metabolic energy levels with whole foods.
For example, the DASH diet also recommends eating a diet rich in nutrient-dense foods like fruits and vegetables, whole grains, lean meats, and healthy fats in moderation.
The DASH diet differs from the Golo diet in that it recommends limiting red meat and consuming low-fat dairy products. In contrast, the Golo diet recommends consuming beef and full-fat dairy products (within moderation). The DASH diet also differs in providing specific guidelines around sodium intake (1,500 to 2,300 milligrams per day).
The DASH diet is not suitable for people on dialysis, according to the National Kidney Foundation.
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10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Golo.Studies.Buynak RJ.A randomized, double-blind, placebo-controlled study evaluating the effects of the GOLO weight management program with and without Release supplement on weight and metabolic parameters in subjects with obesity. 2019(2):1-2. doi:10.15761/TDM.1000109Golo.Shop.Centers for Disease Control and Prevention.Insulin resistance and diabetes.Golo.Meal plans that work.NCCIH.Rhodiola.NCCIH.Goldenseal.USDA.MyPlate Plan.National Heart, Lung, and Blood Institute.DASH eating plan.National Kidney Foundation.The dash diet.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Golo.Studies.Buynak RJ.A randomized, double-blind, placebo-controlled study evaluating the effects of the GOLO weight management program with and without Release supplement on weight and metabolic parameters in subjects with obesity. 2019(2):1-2. doi:10.15761/TDM.1000109Golo.Shop.Centers for Disease Control and Prevention.Insulin resistance and diabetes.Golo.Meal plans that work.NCCIH.Rhodiola.NCCIH.Goldenseal.USDA.MyPlate Plan.National Heart, Lung, and Blood Institute.DASH eating plan.National Kidney Foundation.The dash diet.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Golo.Studies.Buynak RJ.A randomized, double-blind, placebo-controlled study evaluating the effects of the GOLO weight management program with and without Release supplement on weight and metabolic parameters in subjects with obesity. 2019(2):1-2. doi:10.15761/TDM.1000109Golo.Shop.Centers for Disease Control and Prevention.Insulin resistance and diabetes.Golo.Meal plans that work.NCCIH.Rhodiola.NCCIH.Goldenseal.USDA.MyPlate Plan.National Heart, Lung, and Blood Institute.DASH eating plan.National Kidney Foundation.The dash diet.
Golo.Studies.
Buynak RJ.A randomized, double-blind, placebo-controlled study evaluating the effects of the GOLO weight management program with and without Release supplement on weight and metabolic parameters in subjects with obesity. 2019(2):1-2. doi:10.15761/TDM.1000109
Golo.Shop.
Centers for Disease Control and Prevention.Insulin resistance and diabetes.
Golo.Meal plans that work.
NCCIH.Rhodiola.
NCCIH.Goldenseal.
USDA.MyPlate Plan.
National Heart, Lung, and Blood Institute.DASH eating plan.
National Kidney Foundation.The dash diet.
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