The GOLO Diet Review: Does It Really Help Lose Weight?

Every year, new types of diets emerge, gaining popularity among health-conscious individuals who are searching for sustainable weight loss approaches. The GOLO diet became popular a few years ago within the wellness community as an eating plan aimed at managing insulin levels by combining personalized meals, exercise, and using a proprietary supplement.

In this article, we guide you through the GOLO diet, its potential benefits, and common side effects while trying to answer the question: does the GOLO diet really help with weight loss?

What is the GOLO diet?

The GOLO diet was one of the most searched diets in 2016 and has been gaining popularity ever since. The diet was created by the company GOLO for Life. The name is an abbreviation of their motto: 'Go lose weight. Go look great. Go love life.' This program, ‘GOLO for Life plan,’ is available online, where you can purchase plans for 30, 60, or 90 days.

According to the creators, the diet was developed by a team of pharmacists and doctors who aimed to create a program that supposedly balances hormone levels and supports metabolism. They claim that following the diet guarantees rapid weight loss without rigorously counting calories, while also increasing natural energy levels and reducing body fat.

Strict calorie counting is not required, but it is recommended to reduce daily calorie intake to a maximum of 1,800 kcal. The authors also suggest that people who want to lose weight on the GOLO diet should implement intensive exercise that lasts at least 15 minutes.

We asked Dr. Krutika Nanavati, a UK-registered clinical dietitian and sports nutritionist, to comment on this workout approach. While she thinks it may work, Nanavati also shared that individuals with certain hormonal or metabolic challenges might not respond to the diet as well.

I've had patients who experienced worsened energy crashes and rebound hunger due to high-intensity workouts.

Dr. Krutika Nanavat

In addition, Nanavati shared with WellnessPulse that she had cases where clients experienced more stable energy and blood sugar levels after shifting from daily HIIT to a combination of resistance training and low-intensity walking.

The core of the GOLO diet

The core of the diet is believed to lie in the dietary supplement GOLO Release, which contains seven plant-based ingredients. These include:

According to the creators, the proprietary formula helps regain metabolic balance, promote weight loss, and support overall well-being.

While the manufacturers guarantee positive results with the GOLO diet, clinical evidence supporting the effectiveness of the diet and the GOLO Release supplement is limited, meaning these claims cannot be scientifically confirmed for this specific dietary regimen.

Moreover, we asked Dr. Krutika Nanavati to share her insights on GOLO Release as she regularly works with patients trialing various diets, including GOLO:

“I’ve reviewed ingredient data from GOLO patients who brought me the actual bottle. The berberine dose is notably lower than recommended, and it's combined with 6+ other compounds that may blunt its effect.”

Nanavati also shared with us that she had patients who did not respond to GOLO, despite strict adherence. In such cases, she recommended switching to an isolated berberine supplement at a therapeutic dose with a fiber-rich meal plan, which she found more effective for lowering fasting glucose in her practice.

“I’ve also seen minor GI issues with GOLO likely from chromium and Rhodiola, especially in patients with IBS or gut dysbiosis,” shares Nanavati.

Does the GOLO diet help to lose weight?

The scientific evidence confirming the effectiveness of the GOLO diet for weight loss is extremely limited. One study, published in Trends in Diabetes and Metabolism, assessed the effectiveness of the diet and the Release supplement on individuals with obesity and insulin resistance in a randomized, double-blind, placebo-controlled study.

The study involved 68 participants with obesity, 34 of whom completed the 13-week GOLO program. The program included a diet plan, exercise regimen, and the Release supplement. The average weight loss for individuals following the regimen was 3.3 kg after the 13-week program. The program also resulted in a decreased waist and hip circumference and improved glycemic control.

The individuals on the GOLO diet also showed lower HOMA-IR (homeostatic model assessment of insulin resistance), indicating that the diet reduced insulin resistance. It is worth mentioning that the study also reported a 40% dropout rate among participants due to adverse gastrointestinal issues or poor compliance.

Currently, this is the only study published regarding the effects of the GOLO diet. Further studies are needed to confirm the claims made by the creators of the GOLO diet.

The GOLO diet is based on low glycemic index foods to manage insulin levels. While this can be beneficial for certain individuals, there is not enough evidence supporting this strategy as a weight management method.

Dr. Krutika Nanavati notes that while the low glycemic index (GI) diet can be beneficial, it's not foolproof.

"I've seen clients on low-GI plans who still experience insulin spikes," she explains, often due to factors like poor protein timing or seemingly beneficial foods that trigger unexpected glucose responses.

Dr. Nanavati highlights the importance of individualizing dietary choices:

The low-GI principle has value, but it only works when the glycemic response is tested per client.

Dr. Krutika Nanavati

Similarly, the GOLO diet includes the Release supplement to support weight loss. However, the necessity of supplements for weight loss or even as a substitute for a balanced diet with nutrient-rich foods may not be a sustainable long-term method for weight management.

Benefits of the GOLO diet

Following GOLO might provide certain potential benefits. The diet emphasizes incorporating nutrient-rich foods, including lean protein, whole grains, healthy fats, and others. It also suggests limiting the use of highly processed foods and added sugar in meals. This promotes a healthy diet, which might improve overall nutrition and health for some people.

The GOLO diet claims that it helps regulate insulin levels by using foods with low glycemic index. Management of blood sugar levels might be beneficial for individuals with insulin resistance or diabetes. These individuals should consult a healthcare professional if this diet suits them.

The diet also encourages incorporating moderate exercise, a minimum of 15 minutes every day, which is a healthy practice overall.

It is worth remembering that the scientific research regarding the benefits of the GOLO diet is limited, and it is worth discussing with a healthcare provider whether this diet would bring benefits to you.

Common side effects of the GOLO diet

As the GOLO diet has not been extensively studied in clinical trials, there is limited science-backed evidence about its potential side effects. According to a study published in Trends in Diabetes and Metabolism, GOLO side effects might include gastrointestinal issues such as loose stools, abdominal cramps, and bloating.

GOLO focuses on nutrient-rich foods with a low glycemic index, which limits variety, especially for those without underlying conditions. This can lead to nutritional imbalances in the long term.

Additionally, the GOLO diet relies on the supplement, which is claimed to help with insulin resistance and metabolic balance. As with many other weight loss supplements, the long-term effects of using the Release supplement have not been studied, and therefore, potential side effects are unknown.

Overall, as the GOLO diet relies on structured meal plans and the Release supplement, it may provide short-term success but may not be a sustainable solution for long-term weight management. It is important to discuss this with your healthcare provider, who can help design an individualized weight loss plan crafted to your needs.

Alternatives to the GOLO diet for losing weight

If you're aiming to lose weight, it is important to develop sustainable long-term changes in your lifestyle rather than following restrictive diet plans. Here are some tips you might follow:

1. Consult with a healthcare provider. When starting your weight loss journey, it can be helpful to consult with a healthcare professional like a medical doctor or dietitian. They can help you design a long-term plan tailored to your needs and current health condition.
2. Incorporate a balanced and nutritious diet. Include all food groups in your diet, focusing on lean proteins, healthy fats, whole grains, fruits, and vegetables. Balanced meals help ensure you get all the necessary micro and macronutrients.
3. Exercise regularly. Depending on your health condition, you can incorporate exercise into your daily routine. Combining cardiovascular training (e.g., walking, jogging) with strength training (e.g., lifting weights) and flexibility exercises will help you burn calories while building muscle mass.
4. Stay hydrated. Drinking plenty of water can help contribute to the feeling of fullness, and thirst can be frequently mistaken for a hunger sensation. Drinking water will also be helpful for your gut and overall health as it supports digestion and helps with nutrient transportation.
5. Set realistic goals and stay consistent. Since you are incorporating long-lasting lifestyle changes rather than following a strict, short-term diet, it’s important to set achievable goals. Consistency is key to long-term success.

Bottom line

While consuming nutrient-rich and balanced meals is an important and healthy practice, the scientific information supporting the effectiveness of GOLO for losing weight is very limited. If you have difficulty losing weight, contact your healthcare provider, who can help determine the underlying reasons and find a solution that is suitable for you.

Article history

Our experts strive to provide up to date information and update articles when new information becomes available

September 12, 2024

Fact checked by Sandra Vigelienė, BSc

September 12, 2024

Updated by Joanna M. Sadowska, PhD, EMBA

April 28, 2023

Medically reviewed by Julia Zakrzewski, RD

April 28, 2023

Written by Erica Digap