What Is The GOLO Diet, And Can It Help With Weight Loss?

© Eugene Mymrin - Getty Images The GOLO Diet claims insulin is the reason even the most dedicated dieters aren't losing weight. Apparently, you can change that by following the plan, but experts aren't so sure. What if I told you the reason your weight loss was at a standstill wasn't because you weren't eating well or exercising effectively, but because of a hormone imbalance-something that can, allegedly, be "fixed"?

According to the creators of the GOLO Diet, that could very well be the case. The hormone in question? Insulin, which helps regulate blood sugar. Per the GOLO diet's website that one hormone can curb weight loss efforts even if you're eating healthy foods and exercising regularly because it "causes fat storage and slows your metabolism."

That's why the GOLO diet offers a program that promises to help you lose weight by "balancing hormones that affect weight, helping to regulate blood sugar levels, supporting proper glucose metabolism and managing fatigue, while allowing your body to become naturally efficient at releasing stored fat versus storing it."

Sounds almost too easy, right? Here's what you need to know about the GOLO diet and program before jumping in.

Okay, what exactly does the GOLO diet entail?

Here's the deal: It seems that no foods are flat-out banned on the diet, which is good, says certified diabetes educator Jessica Crandall, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. According to GOLO's site, the diet includes, "fresh meats, fruits, vegetables, and healthy fats-and of course fresh breads, pasta, and butter."

But don't get too excited-unless you actually purchase the diet's booklets and a 30-, 60-, or 90-day supply of its Release weight-loss supplement (ranging from $40 to $90), it's not really clear what your portion sizes or calorie intake should be.

But about those supplements...the GOLO diet prides itself on its Release supplement, which contains "a blend of seven all-natural plant-derived ingredients from around the world and three minerals, each of which is backed by numerous studies supporting their safety and efficacy," according to the company website. Upon further look, however, the supplement is made from minerals (zinc, chromium, and magnesium) and plant extracts (Banaba leaf extract and rhodiola rosea).

It's unclear, however, what those "studies" are, as GOLO doesn't link to them. Another thing worth noting about supplements: The Food and Drug Administration (FDA) doesn't regulate them, says Crandall-which means the could contain ingredients different than the ones noted, or in different amounts.

Well, can you lose weight on the GOLO diet?

Honestly, it's pretty unclear. GOLO actually cites multiple studies on its website as proof that the diet program really works, but the studies are paid for by the company and they weren't found in the peer-reviewed National Library of Medicine database, making those findings questionable.

And while it's important for weight loss to eat a healthy, balanced diet (like the one GOLO seems to suggest), it's important to be cautious about GOLO's claims regarding insulin, says Peter LePort, MD, a bariatric surgeon and medical director at MemorialCare Surgical Weight Loss Center.

Here's the deal: When your body releases insulin, you start to feel hungry, says Dr. LePort. GOLO's Release supplement, however, aims to keep insulin levels from rising and essentially trick you into eating less frequently. What Dr. LePort didn't get from the site was how these plant extracts and minerals actually balance hormones.

Also, tbh, unless you have a medically-diagnosed issue with your insulin levels, like diabetes, messing with them at all is likely not a good idea for your overall health, says Dr. LePort.

So should you try the GOLO diet or program?

Dr. Leport doesn't see anything harmful about the balanced meals that incorporate healthy servings of carbs, proteins, and fats, but, again, the overview of what GOLO meals are made up of is limited. And, as for the supplements, he can't speak to their safety or benefits.

What he can speak to is the fact that you can lose weight safely and naturally. It won't be linear, and it won't be easy, but your best bet is to eat whole foods in a caloric deficit (meaning you eat and drinking fewer calories than you burn with exercise) that is appropriate for your age and weight. It's a foolproof plan that won't risk your health with unregulated supplements or upset what the hormones in your body is meant to be doing.

The bottom line: There's not a ton of data on the GOLO diet or the supplements it uses, so proceed with caution. A better option, per experts is to eat whole foods and aim for a caloric deficit appropriate for your age and weight.

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