In the fight against excess kilos, more and more diets are appearing that promise quick and effective weight loss. The so-called Golo diet is no exception, as this weight loss method supposedly allows you to lose up toLose 10 kilos in 2 weekscould. However, Hollywood stars like Kate Hudson and Miranda Kerr swear by it and convince us with their perfect figures even after the birth of several children. We reveal exactly what the popular Hollywood diet is all about in the article!
The Golo diet is considered a very special method of losing weight that does not require counting calories. The focus is on metabolism and blood sugar levels.
Behind the name of the diet there are three phrases that characterize the weight loss method:
- “Go lose weight” (“Come on, lose weight”)
- “Go look great”
- “Go love life” (“Come, love life”)
These are also the basic principles on which the nutritional method is based. The goal of the diet is not just to lose weight, but also to be satisfied with your own body and to enjoy the joy of life that a healthy lifestyle brings.
How does the Golo diet work?
Golo is based on the concept that the key to onewell-functioning metabolismThe key is to get blood sugar under control - not just reduce calorie intake or eliminate entire food groups. When your metabolism works better, you can lose weight more easily and keep it off.
There are several hormones thought to be involved in appetite, metabolism, and weight management, and Golo focuses on insulin, which is thought to regulate blood sugar. Simply put, when insulin doesn't do its job of distributing energy to cells, sugar stays in the blood and the body stores the excess as fat. The idea behind the Golo diet is to bring insulin and blood sugar levels under control, thereby helping to use energy efficiently.
To ensure this, the Golo diet emphasizes whole foods over processed foods, promotes healthy fats, minimizes added sugars, and also encourages regular exercise, all of which are expert-endorsed approaches to healthy weight loss.
The three phases of the diet
Although you can only follow the Golo diet for 2 weeks, the complete diet plan lasts 30 days, during which you not only lose weight but also improve your metabolism. Here are the 3 phases of the popular Hollywood star diet:
1. Change in diet
At the beginning of the Golo diet, you should focus on a nutritional program that is basically based on protein, healthy fats and only a few (complex) carbohydrates. There is a list of certain foods and food groups that you can eat. These are, among other things, foods that bring blood sugar levels under control. These include, for example, meat, fish, vegetables, eggs, dairy products and legumes.
2. Dietary supplements
Taking nutritional supplements is essential with this diet. These are plant-based capsules specially developed for this diet, which further control insulin levels and help with fat loss.
3. Training
The weight loss success of the diet is supported by intensive training. Short but high-intensity daily workouts are particularly recommended, such as the currently popular HIIT training. This is interval training that involves a lot of running and jumping. Read exactly what an effective HIIT workout (high intensity interval training) could look likein this article.
The pros and cons of the popular Hollywood diet
Like any diet, this metabolic diet also has its advantages and disadvantages. On the one hand, it only lasts 30 days and if you follow it consistently you can lose weight really effectively.
The Golo diet plan recommends eating whole foods and choosing nutrient-dense options like green leafy vegetables and whole grains, which is healthy for any balanced diet.
Exercise is an important part of any weight loss plan. The Golo Diet recognizes this and encourages its followers to exercise. Short but regular and high-intensity workouts are recommended.
If followed correctly, the Golo diet's weight loss success is guaranteed. But it's very likely that the weight loss results are due to simple calorie restriction combined with high-intensity exercise. Because a reduced calorie intake coupled with increased calorie consumption can (almost) always lead to weight loss.
Since the Golo diet involves losing several kilos over a short period of time, it can be described asCrash dietdesignate. From a medical point of view, such rapid weight loss is not recommended. In order to avoid the undesirable yo-yo effect, caution and a balanced diet are recommended even after the 30-day diet plan has ended.
Who is the metabolic diet suitable for?
The Golo diet is a method of losing weight that relies on a healthy diet with whole foods and regular exercise. In this regard, the diet plan is well suited for adult, healthy people.
Since you rely on a diet high in protein and low in carbohydrates and take nutritional supplements, the diet is unsuitable for pregnant women, diabetics and people with certain metabolic or cardiovascular problems. Even healthy people must first discuss taking supplements with their doctor.
Which foods are allowed? Tips + shopping list
The Golo Diet promotes the consumption of real, whole foods. So what can you eat and what can't you eat?
Healthy fats
The diet's four "fuel groups" include healthy fats such as seeds (e.g. chia, hemp and flax) and oils (e.g. olive and coconut oil). These fats are essential for maintaining optimal health and can also contribute to weight loss.
No processed and refined foods
Whole food nutrition is highly recommended on the Golo diet. For example, pork tenderloin is acceptable, but pork sausage or hot dogs with additives are not. The same applies to many plant-based meat substitutes, which are often processed. Stick with real, whole foods with minimal or no processing and avoid processed foods like cold cuts or refined foods like white bread whenever possible.
Leave out added sugar and sweeteners
Avoid sweet baked goods and sweetened drinks, including those made with sugar substitutes. Added sugar is often hidden in many common foods or drinks that we think are healthy, which can contribute to weight gain and lead to other health problems.
From lean proteins to plenty of fruits, vegetables, and whole grains, the shopping list below provides an overview of the foods that could be on your menu on the Golo diet. Note that this is not a definitive shopping list and you may find other foods that work better for you while following the Golo diet.
- Red meat, chicken, pork tenderloin
- Fresh or frozen seafood
- Milk, cheese, yogurt and eggs
- Whole grains like brown rice and quinoa
- Legumes such as chickpeas and black or quail beans
- Fresh fruit with a low sugar content, such as berries
- Potatoes, sweet potatoes and pumpkin
- Green vegetables like asparagus, broccoli, kale and zucchini
- Nuts like almonds, walnuts and cashews
Golo diet nutrition plan
The Golo diet recommends three meals a day along with the supplement taken either before or after each meal, ideally with a glass of water. Each meal consists of one or two foods from each of the diet's four "fuel groups": protein, carbohydrates (e.g. fruits or whole grains), vegetables, and healthy fats. Note that this is not an all-inclusive diet plan. If you're following this diet, there may be other meals that work better for you. Here is an example three-day plan:
Tag 1
- Breakfast: Fried eggs, multigrain toast with butter and 1/2 grapefruit
- Lunch:Quinoa salad with vegetablesand grilled or sautéed chicken breasts
- Dinner: grilled salmon with dill yoghurt sauce, cooked lentils and wholemeal rolls
Tag 2
- Breakfast:Toast with avocado and egg, natural yogurt with fresh fruit and low-sugar muesli and 1 glass of orange juice (freshly squeezed)
- Lunch: small salad of cooked beetroot with feta, steamed butternut squash soup and hummus with vegetables and whole grain crackers
- Dinner: roasted chicken with turmeric and fennel and Mediterranean salad with cauliflower tabbouleh
Tag 3
- Breakfast: Omelette with vegetables, cottage cheese, whole grain muffin with butter and green mango smoothie with matcha
- Lunch: Avocado chicken salad served with green leafy vegetables or wheat toast, apple with almond butter
- Dinner: Scallops with sautéed green beans, corn and brown rice
Golo diet nutritional supplements
This diet relies on a supplement consisting of the following natural plant ingredients and minerals:
- Zink
- Magnesium
- Chrom
- Banaba leaf extract
- Rosenwurz
- Berberine extract
- Salacia-Extract
- Gardenienextrakt
- Inosit
- Apple extract
Since the special capsules cannot be found in Germany, you can take the supplements separately or look for an alternative. These can be replaced, for example, with other plant-based active ingredients that have a positive effect on insulin levels, such as linseed oil.
Please note that taking nutritional supplements and following various diets must be discussed with your family doctor.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
