In the fight against excess kilos, there are more and more diets that promise fast and effective weight loss. The so-called Golo Diet is no exception, as it claims to lose up to 20 pounds In 2 weeks. However, Hollywood stars like Kate Hudson and Miranda Kerr swear by it and have kept their perfect figure even after giving birth to several children. Read on to find out exactly what this trendy Hollywood diet is all about!
The Golo diet plan is a very special method of weight loss that does not require counting calories. The focus is on metabolism and blood sugar levels.
These are the basic principles on which the diet is based. The goal of the diet is not only to lose weight, but also to feel satisfied with one’s body and the joy of life that comes with a healthy lifestyle.
How does Golo diet work?
Golo is based on the concept that the key to a well-functioning metabolism is getting your blood sugar under control – not simply reducing your calorie intake or cutting out entire food groups. When your metabolism works better, you can lose weight more easily and keep it off.
There are several hormones thought to be involved in appetite, metabolism and weight management, and Golo focuses on insulin, which is thought to regulate blood sugar. Simply put, when insulin fails to do its job of distributing energy to cells, sugar stays in the blood and the body stores the excess as fat. The idea behind the Golo diet is to get insulin and blood sugar levels under control so that energy can be used efficiently.
To ensure this, the Golo Diet emphasizes whole foods over processed foods, promotes healthy fats, minimizes added sugars, and also encourages regular exercise, all of which are approaches recommended by experts for healthy weight loss.
The three phases of diet
Although the Golo Diet itself can be followed for only 2 weeks, the complete diet plan lasts 30 days, during which you will not only lose weight, but also improve your metabolism. Here are the 3 phases of the popular Hollywood star diet:
1. Change of diet
At the beginning of the Golo Diet, you should focus on a nutritional program based on protein, healthy fats and few (complex) carbohydrates. This includes a list of specific foods and food groups that you are allowed to eat. These include foods that help control blood sugar levels. These include meat, fish, vegetables, eggs, dairy products, and legumes.
2. Food supplements
Taking supplements is essential to this diet. These are plant-based capsules designed specifically for this diet to further control insulin levels and aid in fat loss.
The weight loss success of the diet is supported by intensive exercise. Short, high-intensity bouts of exercise every day, such as the popular HIIT workout, are recommended. This is a type of interval training that involves lots of running and jumping. To find out what an effective HIIT (High Intensity Interval Training) workout looks like, read this article.
The pros and cons of the popular Hollywood Diet.
Like any diet, this one has its pros and cons. On the one hand, it only lasts 30 days, and if you follow it consistently, you can lose weight really effectively.
The Golo diet plan recommends eating whole foods and choosing nutrient-dense options like green leafy vegetables and whole grains, which is healthy for any balanced diet.
Exercise is an important part of any weight loss plan. The Golo Diet recognizes this and encourages its followers to exercise. Short, but regular, high-intensity workouts are recommended.
If followed properly, the Golo Diet is guaranteed to help you lose weight. However, it is very likely that the weight loss results are due to the simple calorie restriction combined with high-intensity exercise. This is because reduced caloric intake combined with increased caloric expenditure can (almost) always lead to weight loss.
Because the Golo Diet involves losing several pounds in a short period of time, it can be described as a crash diet. From a medical point of view, such rapid weight loss is not recommended. To avoid the undesirable yo-yo effect, caution and a balanced diet are recommended even after the 30-day diet plan is over.
Who is Golo Diet for?
The Golo Diet is a weight loss method based on a healthy, whole-food diet and regular exercise. In this respect, the diet plan is well suited for healthy adult people.
Because it relies on a high-protein, low-carbohydrate diet and the use of supplements, it is not suitable for pregnant women, diabetics, or people with certain metabolic or cardiovascular problems. Even healthy people need to discuss taking supplements with their doctor first.
What foods are allowed? Tips + shopping list
The Golo Diet encourages the consumption of real, whole foods. So what can I eat and what cannot?
The four “fuel groups” of the diet include healthy fats such as seeds (e.g., chia, hemp, and flax) and oils (e.g., olive and coconut). These fats are essential for maintaining optimal health and can also help with weight loss.
Avoid processed and refined foods
Whole foods are highly recommended in the Golo Diet. For example, pork tenderloin is acceptable, but pork sausage or hot dogs with additives are not. The same goes for many plant-based meat substitutes, which are often processed. Stick to real, whole foods with minimal or no processing, and avoid processed foods like deli meats or refined foods like white bread whenever possible.
Eliminate added sugars and sweeteners
Avoid baked goods and sweetened beverages that are still sweet, including those made with sugar substitutes. Added sugars are often hidden in many common foods or beverages that we think are healthy, which can contribute to weight gain and other health problems.
From lean proteins to plenty of fruits, vegetables, and whole grains, the shopping list below provides an overview of foods that may be on your Golo Diet menu. Keep in mind that this is not a definitive shopping list and you may find other foods that work better for you while on the Golo Diet.
- Red meat, chicken, pork tenderloin
- Fresh or frozen seafood
- Milk, cheese, yogurt, and eggs
- Whole grains such as brown rice and quinoa
- Legumes, such as chickpeas and black or garbanzo beansFresh, low-sugar fruits such as berries
- Potatoes, sweet potatoes, and squash
- Green vegetables like asparagus, broccoli, kale, and zucchini
- Nuts, such as almonds, walnuts, and cashews
Golo Diet Meal Plan Menu
The Golo Diet recommends three meals per day, with the supplement taken either before or after each meal, ideally with a glass of water. Each meal consists of one or two foods from each of the diet’s four “fuel groups”: protein, carbohydrates (such as fruits or whole grains), vegetables, and healthy fats.
Note that this is not an all-inclusive eating plan. If you follow this diet, there may be other meals that work better for you. Here is a sample three-day menu plan:
Breakfast: Fried eggs, multigrain toast with butter and 1/2 grapefruit.
Lunch: Quinoa salad with vegetables and grilled or sautéed chicken breast
Dinner: Grilled salmon with dill yogurt sauce, cooked lentils and whole wheat roll
Breakfast: Toast with avocado and egg, plain yogurt with fresh fruit and low sugar cereal and 1 glass of freshly squeezed orange juice.
Lunch: Small salad of cooked beets with feta cheese, steamed butternut squash soup and hummus with vegetables and whole grain crackers.
Dinner: Roasted chicken with turmeric and fennel and Mediterranean salad with cauliflower tabouleh
Breakfast: Vegetable omelet, cottage cheese, whole wheat muffin with butter and green mango smoothie with matcha
Lunch: Avocado chicken salad with green leafy vegetables or wheat toast, apple with almond butter
Dinner: Scallops with sautéed green beans, corn and brown rice
Golo Diet Food Supplement
This diet is based on a supplement consisting of the following natural herbal ingredients and minerals:
- Banaba leaf extract
- Rose Root
- Berberine Extract
- Salacia Extract
- Gardenia Extract
- Apple Extract
Since the special capsules are not available in your town, you can take the supplements separately or look for an alternative. They can be replaced with other botanicals that have a positive effect on insulin levels, such as flaxseed oil.
Please note that the use of supplements and diets should always be discussed with your doctor.