A team of pharmacists and doctors developed the GOLO diet. They aimed to balance hormone levels and speed up metabolism. Thus, they created a diet that helps you maintain weight and lose unnecessary kilograms.
Specialists were guided by research results that showed that diets with a low glycemic index, i.e., those consisting of products that do not raise sugar levels in the body, can help burn fat and significantly accelerate metabolism. It is a highly significant discovery, thanks to which the GOLO diet has a chance to become truly effective.
According to experts, this diet allows you to eat 20-30% more food than others. The authors of the diet also recommend using a special preparation called GOLO Release. Its purpose is to regulate blood sugar levels and reduce the feeling of hunger. The person ordering this diet program also receives a special plan
that teaches how to create balanced and healthy meals.
Moreover, a diet may be a good solution if you have limited knowledge about nutrition or do not have time to deepen it. GOLO makes it easier to compose balanced meals. One dish combines 1-2 portions of carbohydrates, proteins, fats, and vegetables.
Despite several advantages, this diet also has potential disadvantages. The main one is the costliness associated with the supplement price itself. Some people may have trouble coming up with new meals and preparing them. Some people may be skeptical about this diet – because of the limited number of studies confirming its effectiveness. Most of this research is conducted by the creators of the diet themselves. It is worth considering all these factors before finally starting the diet.
During the GOLO diet, you can eat from all four “fuel groups”. It includes:
The GOLO diet eliminates processed foods. It focuses on healthy, nutritious meals. Short-term diet versions, such as “7-Day Kickstart” or “Reset 7”, are presented as quick and simple ways to cleanse the body of toxins before moving on to the standard GOLO diet. For these short diets, red meat, dairy products, and grains should be eliminated. However, they can be reintroduced later, and you may consume them in moderation as part of a standard GOLO diet.
So what should you avoid? Here is the product list:
The GOLO diet shopping list may look like this:
| Vegetables | Spinach Kale Broccoli Cauliflower Peppers Tomatoes Cucumbers Carrots Zucchini Brussels sprouts |
| Protein sources | Chicken breasts Turkey breasts Salmon Tuna Eggs Greek yogurt Cottage cheese Lentils |
| Wholegrain | Brown rice Oats Whole grain bread Barley Buckwheat groats Quinoa Whole grain pasta Farro beans Millet Amaranth |
| Healthy fats | Avocado Olive oil Coconut oil Almonds Walnuts Peanut butter Chia seeds Hemp seeds Sunflower seeds Flax seeds |
| Fruit | Apples Forest fruits (strawberries, blueberries, raspberries) Oranges Grapefruits Banana Pineapple Watermelon Kiwi Grapes Peaches |
| Spices | Fresh herbs (e.g., basil, mint, sage) Spices (e.g., onion powder, turmeric, cumin) Black pepper Sea salt |
However, the whole secret of the diet lies in the supplement. As is usually the case with such drugs, it is not approved by the FDA as an effective weight loss drug. GOLO's weight loss supplement contains these three primary ingredients, according to the Nutrition Facts label on the product:
Magnesium activates approximately 300 carbohydrate, protein, fat, nucleic acid metabolism enzymes, and oxidation-reduction reactions. It is a primary regulator of the cell cycle. Magnesium has a protective effect on the heart because it prevents its hypoxia. At the same time, it has a protective effect on the walls of blood vessels, opposing excess calcium and changes in connective tissue and having a direct antispasmodic effect.
Magnesium plays the role of a physiological antithrombotic factor, which is related to its stabilizing effect on platelets. It is necessary for the development and mineralization of bones. It affects reproduction – it activates the action of spermatozoids and has a tocolytic impact on the uterine muscle. It interacts with hormones in numerous ways and may be necessary for their synthesis (insulin), storage (catecholamines), and release (parathyroid hormone). It affects multiple defense mechanisms: counteracts the effects of stress, hypoxia, allergies, and inflammation, stimulates phagocytosis, and activates the complement system.
Zinc has many functions in the human body, including being a significant component of many proteins, a piece of or taking part in activating numerous enzymes. It participates in synthesizing RNA, DNA, and protein, as well as stabilizing cell membranes and the skeletal system. It is necessary for the appropriate perception of taste and smell, proper immune system functioning, correct growth and sexual development, and the synthesis and proper functioning of some hormones, e.g., insulin. It also acts as an antioxidant. As a cadmium and lead antagonist, it has a detoxifying effect on these metals.
Zinc deficiency in the human body may occur due to improper nutrition or malabsorption of this element, which may be caused by diseases of the digestive system (e.g., celiac disease, chronic enteritis, pancreatitis). Zinc absorption is reduced by excessive consumption of products containing large amounts of phytates, folic acid, iron, copper, and calcium. Zinc deficiency is also observed in people with extensive burns.
Typical symptoms of zinc deficiency include skin inflammation, impaired immunity, difficulties with wound healing, and impaired taste and smell. It is indicated that deficiencies of this ingredient may cause disorders in adaptation to darkness and, in older people, macular degeneration. Significant zinc deficiencies may lead to stunted growth, delayed puberty, hair loss, and disorders in the functioning of the nervous system. Research indicates a common deficiency of this ingredient in older people.
Excessive zinc consumption may adversely affect copper metabolism, even leading to severe anemia. Excess zinc may also cause disturbances in the blood lipid profile (HDL cholesterol levels decrease and LDL cholesterol levels increase).
Chromium is of great biological importance and is a critical element that helps our body function properly and stay healthy. It is also a component of many digestive enzymes. It takes part in protein metabolism and the synthesis of fatty acids. Chromium helps to reduce the concentration of “bad” LDL cholesterol and increase the engagement of “good” HDL cholesterol, thereby reducing the risk of developing atherosclerosis in the patient. It is also believed that because chromium is a component of RNA, it may stabilize its structures.
The properties of chromium also include participation in immunological and antioxidant processes and in the synthesis of many vitamins and hormones. Numerous studies conducted in recent years indicate that chromium is an essential microelement for women struggling with polycystic ovary syndrome (PCOS) – it helps them improve glucose metabolism, which helps regulate menstrual cycles.
The Release supplement also contains seven plant-based ingredients:
The producer does not tell the exact content of them. However, they are generally classified as safe by the FDA.
Although dietary supplements can supplement nutrients in the diet, their unjustified use may involve certain risks.
First of all, the manufacturer does not always provide information on contraindications to using a given supplement. Secondly, dietary supplements may interact with other food ingredients or medications. And thirdly, some supplements may reduce the absorption of antibiotics and heart medications.
Taking several dietary supplements at the same time is also harmful to health. This may lead to the upper tolerable intake levels being exceeded. This value can also be exceeded by simultaneously taking a given ingredient from a diet and a supplement.
It should be emphasized that taking excessive amounts of some vitamins, exceeding the upper tolerable intake levels, not only does not bring any benefits but may even be harmful to health. Ingredients with a risk of excessive consumption include vitamin A, beta carotene, fluorine, iodine, iron, manganese, and zinc.
The Dukan diet, the Copenhagen diet, and the apple diet – are examples of popular and very restrictive weight loss diets. The creators of these eating methods argue that thanks to strict rules, you can achieve spectacular results in a short time. When it comes to weight loss, the balance is the key to healthy losing kilograms. Be careful and when in doubt always consult a dietician.
The starting point for planning any diet is to calculate the daily calorie (energy) requirement. Caloric demand is the number of calories our body needs to function correctly. The body needs energy (calories) both to maintain all vital functions (such as circulation, breathing, and digestion) and all activities during the day (work, sports, and other activities).
Energy demand is an individual matter and depends, among others, on:
How to calculate calorie needs? It is best to use online tools, so-called calorie calculators or caloric requirement calculators. You can also find such a calculator on the Internet.
By providing the body with the number of calories it needs, the caloric balance of our diet is zero. If we want to lose weight, we must reduce our calorie intake (reduction diet), and if we desire to increase muscle mass, we must ensure a caloric surplus (weight gain diet).
A properly balanced slimming diet menu provides the body with all valuable nutrients. It is significant for the proper functioning of all organs and systems. Digestive processes are facilitated by dietary fiber, and natural antioxidants delay cell aging processes and protect them against infections.
Every diet (including a slimming diet) should consider your individual needs. If you struggle with lactose intolerance, you must eliminate all foods containing this ingredient from your diet. Do you have celiac disease? Your menu cannot include products with gluten. Vegans and vegetarians should also ensure that their diet is properly balanced in terms of nutrients. Animal products are a source of many valuable macro and microelements. The slimming diet menu should include plant substitutes. If nutritional deficiencies occur, it is worth taking supplementation.
A properly selected slimming diet ensures a safe and moderate rate of weight loss. When composing it, you need to pay attention to all significant nutrients.
The proportions of macronutrients in a healthy diet are as follows:
The most meaningful principle of a slimming reduction diet is counting calories. If the calorie calculator shows that you will lose weight by eating 1,500 calories a day, you should compose your meals so as not to exceed this number.
Table of Contents
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