If you’ve always been keen on trying new diets to achieve your desired weight, we bet you might not have heard of this one. A Golo diet is a tad different than what you might have been trying right now.
Instead of slashing calories or omitting entire food groups, this diet is the way to sustainable weight loss. To be exact, the diet focuses on your insulin levels. Once your insulin levels are in check, the diet helps improve the metabolic rate, leading to fat and weight loss. Helping you manage your insulin levels, this diet plan offers a sustainable weight loss plan without much deprivation or starving spells (let’s admit it- we’ve all tried those).
But, does Golo really work? This guide is everything you need to know about this diet, the pros, cons, along with a 7-day Golo diet plan you can check out.
What Is the Golo Diet?
A Golo diet plan is different from just reducing calories or cutting out entire food groups. Perfect for newcomers or those seeking sustainable weight loss, this diet plan focuses on your metabolism by keeping your insulin levels in check.
This diet emphasizes eating wholesome foods that are rich in nutrients rather than starving yourself. The core idea here is to keep your insulin levels in check. Insulin is a hormone that controls your blood sugar levels. Golo helps balance this hormone, prevents fat storage, and encourages your body to burn fat rather than storing it. The approach here is to do things smartly, not hard.
Unlike other super restrictive diets, like low-calorie diets, Golo is all about balance.
How To Lose Weight Fast with Golo Diet?
Back to balance, the key here is to structure your meals so that your sugar levels stay maintained and the body goes into weight loss mode. Here’s what your plate would look like when on the Golo diet:
- Lean Protein, like chicken, fish, eggs, or tofu, and healthy fats, like olive oil, avocado oil.
- Fiber, like non-starchy vegetables, broccoli, spinach, or bell peppers.
- Whole grains, like rice, quinoa, or sweet potatoes.
In short, a meal with Golo would contain carbs, proteins, fats, and fiber- a bit of everything to keep you all satisfied. And, because you would have to keep your insulin levels in check, it would be vital to think about what you eat.
Below is what you can include in your diet:
- Protein: Chicken breast, salmon, tofu, eggs
- Healthy Fats: Olive oil, avocado oil, almonds, or chia seeds.
- Carbs: Brown rice, quinoa, whole-grain bread, sweet potatoes.
- Vegetables: Bell peppers, broccoli, zucchini, kale, spinach
- Fruits: Berries, pears, apples, or others that are low in sugar.
- Healthy Snacks: Trail mix, cucumber slices with hummus or Greek yogurt.
Below is what you must avoid when on a Golo diet:
- Processed sugars
- White bread
- Refined carbs
- Sugary drinks or snacks
- Fried foods
- Sugary dressings or sauces
7-Day Golo Diet Plan
Golo can be pretty simple- as long as you know how to strike the balance. That said, below is a FREE 7-day Golo diet meal plan to get you started:
Day 1:
Breakfast: Greek yogurt with mixed berries and a small sprinkling of chia seeds.
Lunch: Baked salmon with a side salad in olive oil dressing
Dinner: Krill meat, baked salmon, and a side of sautéed spinach
Snack: Handful of almonds
Day 2:
Breakfast: Omelet with veggies like bell peppers, spinach, and onions
Lunch: Turkey and krill meat lettuce wraps
Dinner: Stir-fired shrimp with bell peppers, broccoli, and cauliflower rice
Snacks: Small apple slices with almond butter
Day 3:
Breakfast: Overnight oats
Lunch: Tuna and krill meat salad
Dinner: Grilled chicken legs with roasted sweet potatoes and steamed beans
Snacks: A boiled egg with seasoning
Day 4:
Breakfast: Spinach smoothie in unsweetened coconut milk
Lunch: Lentil soup with a side salad
Dinner: Zucchini noodles with ground turkey, a dash of Parmesan, and marinara sauce
Snacks: Walnuts
Day 5:
Breakfast: Cottage cheese with dried peaches and a dash of cinnamon
Lunch: Quinoa, cherry tomatoes, krill meat, and grilled salmon
Dinner: Beef and vegetable stir-fry
Snacks: Celery with hummus
Day 6:
Breakfast: Scrambled eggs with mixed greens, krill meat, and smoked salmon
Lunch: Chicken caesar salad without croutons
Dinner: baked cod and a side of krill meat
Snacks: Pumpkin seeds
Day 7:
Breakfast: Chia pudding in unsweetened coconut milk and some raspberries
Lunch: Quinoa-stuffed bell peppers and krill meat
Dinner: Roasted chicken and a small serving of krill meat, with vegetables
Snacks: Dark chocolate square (70% or higher)
Frequently Asked Questions on Golo Diet
Below are some of the frequently asked questions on the Golo diet:
How does the Golo diet work?
The Golo diet’s main aim is to manage insulin levels and improve the body’s metabolism. This diet stabilizes blood sugar levels, reduces cravings, and supports fat burning.
What food can I eat on the Golo Diet?
You can eat healthy fats, like olive oil, almond oil, avocados, lean meats like chicken breasts, salmon, carbs like brown rice, quinoa, and snacks like berries, apples, walnuts, etc.
What food can I not eat on the Golo diet?
When on a Golo diet, avoid eating processed sugar, sugary beverages, fried food, or anything that could spike your insulin levels.
How much weight can I reduce with the Golo diet?
If done right, an average person can reduce 1-2 pounds in just a week with the Golo diet. However, the results might vary depending on your meals, exercise, and snacking.
Do I need to exercise when on the Golo diet?
While exercise is always recommended to stay fit, it is not necessary to see results when on a Golo diet.