The Golo diet is one of the most popular short-term weight loss plans. It works by managing insulin levels in the body. This diet was made by doctors, pharmacists, and nutrition experts so it's considered one of the safest weight loss methods.
Followers of the Golo diet choose plans that last 30, 60, or 90 days depending on the results they want. These plans help with weight loss, hormonal balance, and boost metabolism.
What are the main rules of this diet plan?
The Golo diet plan involves cutting down calorie intake, avoiding processed and fast foods, and adding exercise routines. So it's safe for most people unless they have specific health problems. Golo diet helps you lose weight slowly, about 1 to 2 pounds a week.
What can you eat on the Golo diet?
You can eat between 1500 and 1800 calories daily, focusing on whole foods like meats, vegetables, fruits, and healthy fats. Healthy fats can come from flax seeds, chia, olive oil, or coconut oil. These fats are good for your health and can help with weight loss. You can eat out at restaurants if you stick to the diet's healthy guidelines. You should eat three balanced meals a day on the Golo plan.
How the Golo diet relates to dietary supplements:
Experts recommend using supplements during the golo diet, which include the following key elements in order (magnesium, zinc, chromium).
- Magnesium:- Research suggests magnesium might help restore insulin in type 2 diabetes patients.
- Zinc:- It's a key element found naturally in some foods. Some studies say zinc supplements might help with weight loss. The max daily amount for adults is 40 mg.
- Chromium:- Chromium is needed in the body but only in small amounts. Some studies say chromium supplements can help control glucose, but there's no strong proof they help with weight loss. Safe daily intake is between 20 to 35 micrograms for adults.
Your shopping list for the golo diet:
Your shopping list on the golo diet includes:
- Red meats and chicken.
- Fresh and frozen fish.
- Dairy like cheese, yogurt, and eggs.
- All grains like brown rice and quinoa.
- Legumes like chickpeas and beans.
- Fresh fruits like berries.
- Potatoes, sweet potatoes, and squash.
- Green veggies like asparagus, broccoli, and zucchini.
- Nuts like almonds and cashews.
Examples of meals from the golo diet:
It's recommended to eat three balanced meals in the golo diet, plus a supplement taken before or after a meal. Check with nutrition experts.
Day one:
Breakfast: 2 eggs with toast and butter + half a grapefruit.
Lunch: one serving of quinoa salad with veggies + 90 g grilled or sautéed chicken breast.
Dinner: 125 g grilled salmon with yogurt sauce + half a cup of lentils + a whole wheat wrap.
Day two:
Breakfast: eggs with avocado + half a cup of fruit yogurt with fresh chopped fruit + 250 g of orange juice.
Lunch: 3/4 cup roasted beetroot and feta salad + pumpkin soup + one serving of hummus with veggies.
Dinner: scallops with green beans and sautéed corn + ½ cup brown rice.
The golo diet is one of the best diets for weight loss because it gives your body all its nutritional needs along with exercise. But it also relies on supplements, which can make it an expensive diet.
