What is The GOLO Diet? a Sample Meal Plan to Lose Weight

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The GOLO diet was one of the most searched weight loss diet plans on Google in 2016. Its popularity has blown up even more since then.

The GOLO diet supplement took over nine years to formulate by a specialized team of doctors, pharmacists, scientists, and formulators.

The scientists who developed the GOLO diet programs of 30, 60, and 90 days claim that these programs can aid 10-60 lbs of weight loss over a period of time. They can help slim down your waistline, control your blood sugar level, and prevent heart diseases (1).

  • What Is The GOLO Diet?
  • How Does It Work?
  • Can The GOLO Diet Help You Lose Weight?
  • The GOLO Diet Plan: 1-Week Sample Meal Plan
  • The GOLO Diet Recipes
  • What To Eat? Foods To EatFoods To AvoidHow Much Does The GOLO Diet Cost?Benefits Of The GOLO Diet (Pros)The Downside Of The GOLO Diet (Cons)
  • Foods To Eat
  • Foods To Avoid

What Is The GOLO Diet?

The GOLO diet basically focuses on reducing insulin resistance to lose weight.

According to GOLO’s official website, this specific supplement helps revamp your metabolism to reduce insulin resistance and aid weight loss (1).

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A study conducted at the University of Cape Town (South Africa) has found that insulin sensitivity is one of the key factors in successful, long-term weight loss (2).

Unlike conventional dieting, the GOLO diet allows you to eat more and claims to regulate your glucose levels and improve your metabolism (3). There is no counting of calories – just eating healthily, exercising regularly, and taking the GOLO Release dietary supplement to lose weight.

How Does It Work?

The GOLO Supplement is a blend of 7 plant extracts and 3 minerals that help in losing weight (1).

The main principle of the GOLO diet does not rely on reducing calories but focussing on eating a healthy diet that covers all the food groups and revamps your hormonal action to boost metabolism.

The GOLO supplement contains magnesium, zinc, and chromium – the major minerals associated with insulin sensitivity (526383/' target='_blank' rel='noopener noreferrer' >4), (5), (6).

The official GOLO website also states that this dietary supplement helps reduce sugar cravings and balances the hormones to control hunger and satiety and increase energy and stamina (1).

Can The GOLO Diet Help You Lose Weight?

The GOLO diet mainly encourages you to focus on healthy eating habits with exercising regularly. These two practices have been proven repeatedly to aid weight loss (7).

So, the GOLO diet may help people shed pounds, but scientific research is still required to support these claims.

If you want to reduce some pounds by following the GOLO diet program, check out the sample meal plan given below. Read on!

The GOLO Diet Plan: 1-Week Sample Meal Plan

Day 7 (Sunday)

Now that you have a fair idea of the GOLO diet meal plan, let’s check out some dishes you can add to it.

The GOLO Diet Recipes

1. Turkey Breast With Cranberry Brown Rice

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Preparation Time: 20 minutes, Cooking Time: 20 minutes, Total Time: 40 Minutes, Serves: 6

Ingredients

  • 2 tablespoons cranberry juice
  • 2 tablespoons celery, chopped
  • 2 tablespoons red onion, minced
  • 1 tablespoon olive oil
  • ½ teaspoon orange zest, grated
  • Garlic powder, salt, and pepper as per taste
  • 1 boneless, skinless turkey breast
  • ¼ cup orange juice
  • 1 cup long-grain brown rice
  • cup dried cranberries
  • cup roasted almonds, sliced

How To Prepare

  1. Preheat the oven to 350°F.
  2. Mix all the fresh ingredients except the turkey breast and rice.
  3. Rub salt and pepper onto the turkey breast and place it in a greased pan.
  4. Spread the mixture of fresh ingredients on the turkey breast.
  5. Roast the turkey breast until the thermometer reads 165°F. This should take 45-55 minutes. Drizzle the orange juice into the pan halfway through the roasting time.
  6. In a saucepan, mix the rice and dried cranberries and bring it to a boil.
  7. Reduce the heat, cover the saucepan with a lid, and let it simmer for 40-45 minutes until the rice is tender and all the liquid is absorbed. Stir in the remaining ingredients.
  8. Remove the turkey breast from the oven. Let it cool for 10 minutes before slicing it. Serve with rice.

2. Tuna Lettuce Wrap

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Preparation Time: 10 minutes, Cooking Time: 10 minutes, Total Time: 20 Minutes, Serves: 4

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Ingredients

  • 1 can of tuna
  • 1 medium green bell pepper
  • ½ medium-sized tomato
  • ¼ cup green onion, chopped
  • 1 tablespoon cilantro, chopped
  • Herbs seasoning
  • 1 teaspoon ground black pepper
  • 1 head romaine lettuce
  • 1 tablespoon mayonnaise
  • 2 tablespoons dijon mustard

How To Prepare

  1. Chop all the vegetables in cubes.
  2. Mix the tuna, mayonnaise, mustard, herbs seasoning, salt, and pepper in a bowl.
  3. Add the bell pepper, onion, and cilantro and mix well. You can squeeze a bit of lemon juice to enhance the flavor.
  4. Rinse the lettuce and pull out 5-6 leaves.
  5. Fill the leaves with the stuffing, wrap it, and eat it!

What To Eat?

If you still want to reduce some pounds by following the GOLO diet, here are a few lists of food items that you can take or avoid. Read on!

Foods To Eat

Cereals: Brown rice, buckwheat, quinoa, steel-cut oats, whole grain pasta, bulgur wheat, and barley.

Proteins: Lean cuts of beef, pork, chicken, and fish.

Vegetables: Any fresh seasonal vegetables.

Fruits: Any fresh seasonal fruits.

Dairy products: Cheese, milk, cottage cheese, yogurt, butter, and ice-cream.

Foods To Avoid

Processed Foods: Chips, crackers, baked goods, and confectionery.

Red Meat: Fatty cuts of beef, pork, and lamb.

Sugar-sweetened Beverages: Soda, sweetened drinks, sports drinks, vitamin water, and processed fruit juices.

How Much Does The GOLO Diet Cost?

The cost of GOLO packages varies based on your weight-loss goal and the time you want to dedicate to it.

A 30-day package costs $49.95. It lasts for about 30-60 days and offers 10-20 lbs of weight loss.

A 60-day package costs $79.90. It lasts for about 60-90 days and offers 21-40 lbs of weight loss.

A 90-day package costs $99.90. It lasts for about 90-150 days and offers 41-60 lbs of weight loss.

You can choose your package as per your requirement from the online GOLO shop.

Now, let’s answer the important questions – what are the pros and cons of the GOLO diet?

Conclusion

The GOLO diet mainly focuses on managing your hormonal levels to increase insulin sensitivity by taking their supplements along with a balanced diet and exercise.

Though it can be a bit expensive to follow, you can give it a try if you want fast results. However, consult your doctor or a registered dietitian before you start this diet.

Frequently Asked Questions

Does GOLO have caffeine?

The GOLO supplement does not have any caffeine. It is also free from soy, gluten, dairy, eggs, fish, shellfish, tree nuts, peanuts, and wheat.

Where can you buy the GOLO diet supplements?

The GOLO supplements are available on their official website as well as on Amazon.

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