In the market for a new weight loss program? You may have heard of the GOLO diet, a popular approach to dieting that became the most searched diet in 2016, according to a Google ranking. But just because a program is popular doesn’t mean it’s effective. So does the GOLO diet work? Before you invest any money in this (or any) diet program, take a look at the research, total costs, and reviews of the GOLO Diet before making a final decision.

What is the GOLO diet?

GOLO for Life is a weight loss program that claims to help you lose weight through insulin management. Dieters invest in a 30-, 60-, or 90-day GOLO Rescue Program that promises to help restore hormonal balance and repair metabolism.

Each rescue program includes:

• diet and lifestyle brochures, including “The Metabolic Fuel Matrix,” a guide explaining the eating plan
• release weight loss supplement (a 30, 60 or 90 day supply)
  

According to the company, the GOLO Rescue Plan was created by doctors, pharmacists, and nutritionists after conducting “extensive research.” The brand positions itself as a refreshing alternative to the traditional commercial diet industry because they say you don’t have to rely on counting calories or eating diet foods to create weight loss. The company says it has helped more than a million people lose weight successfully.

How does the Golo diet work?
You won’t get much information on how the GOLO diet works if you just scan through the website. But if you look at the research provided (and conducted) by the company, you’ll find details on what you’ll need to do to get weight loss results.

You can expect to eat between 1,300-1,800 calories per day.

There are no off limits foods, but you are supposed to eat three balanced meals every day. Eating in the restaurant is allowed as long as you follow the eating guidelines. Home meal preparation guidance (in brochures) and online recipes are provided.

As part of the calorie-restricted eating plan, dieters are also expected to practice portion control. Additionally, dieters who successfully lost weight were directed to engage in 15 minutes of exercise per day or 105 minutes per week and to “preferably engage in high-intensity exercise (HIT) exercise.”

Lastly, dieters take a supplement with every meal. The supplement is the cornerstone of the diet and, according to the company, is what makes the program different from others on the market.

GOLO Version Ingredients Review
GOLO Release weight loss supplement contains these three main ingredients, according to the product’s Nutrition Facts label.

• Magnesium – An important essential mineral responsible for strong bones, a healthy heart, and good blood circulation. There is some research to suggest that magnesium may be helpful in restoring insulin resistance in type 2 diabetics who are deficient, but there is no strong evidence to support its use by the general population for weight loss or improved metabolism. The recommended dietary amount of magnesium ranges from 310 to 400 milligrams for most adults. The release provides 15 mg per tablet or 45 mg per day. You’ll also consume magnesium when you eat certain foods like almonds, spinach, and legumes.
• Zinc – an essential mineral found naturally in some foods. Limited studies have suggested that zinc supplements may be helpful for weight loss, but even scientists doing research say there isn’t enough evidence to know for sure. The National Institutes of Health warn that consuming too much can be harmful. The upper limit for adults is 40 milligrams per day. Release provides 10mg per pill (30mg if you take three pills per day). Eating certain foods such as red meat, oysters and fortified cereals, and poultry will also increase your zinc intake. The NIH also says that zinc supplements may interfere with certain medications, including certain antibiotics or drugs used to treat rheumatoid arthritis.
• Chromium – A mineral required by the body in small amounts. There is some evidence to support the use of a chromium supplement for better glucose control, but the evidence is inconclusive, according to the National Institutes of Health. There is strong evidence to support the use of chromium as a weight loss aid. Does not exist an upper limit is set for chromium, but the estimated safe and adequate daily dietary intake for chromium ranges from 20 mcg to 35 mcg for most adults. Release provides 70 mcg per tablet or 210 mcg per day if taken as directed. Keep in mind that you’ll also get chromium in your diet if you eat common foods like broccoli, red wine, or whole grains.
  The release ingredients also include a “proprietary blend” of various herbal compounds. Because it is a proprietary blend, the company does not disclose the amount of each herbal ingredient. As a consumer, this can make it difficult for you to discuss the supplement with your doctor. Most health experts recommend that you discuss herbal supplements with your health care team to make sure the products don’t interfere with your current medications or the safe management of a health problem.

Rhodiola – root extract that can help reduce fatigue and improve physical performance, but can also cause dizziness or dryness
Inositol – A nutrient that has been used in psychiatric settings to treat depression with some success.
Berberine HCl (from barberry root) – An herbal ingredient that has been used with some success in the treatment of various conditions, including diabetes.
Gardenia Extract: A fruit extract with limited research to support its use. There is one very small study that suggests gardenia fruit extract supplements may be helpful for weight loss, but the research doesn’t provide enough evidence to say for sure if gardenia extract can help you lose weight.
Banaba Leaf Extract – An herbal supplement that can help you lose weight or manage diabetes. However, little is known about the long-term use of the supplement.
Salacia bark extract – An herbal supplement that is sometimes used to control diabetes. There is some research to suggest that it may help control blood sugar after eating, but there is no strong evidence to support its use for weight loss.
Apple Fruit Extract – A supplement that increases the intake of pectin, a form of soluble fiber. Soluble fiber can help you feel fuller longer after eating, but you can get both soluble and insoluble fiber naturally from food. Rapidly increasing your fiber intake can cause some short-term stomach problems.