Golo Diet: What Is It and How Does It Work?

Introduction

The Golo diet has been gaining popularity in recent years as a way to lose weight and improve overall health. It is based on a balanced approach to eating that emphasizes whole foods, healthy fats, and lean protein. The Golo diet was developed by nutritionist and fitness expert Rachel DeAlto in 2019. The goal of the Golo diet is to help people achieve their health and weight loss goals without feeling deprived or overwhelmed.

Overview of the Golo Diet – What is it and How Does it Work?

The Golo diet is a balanced approach to eating that emphasizes whole foods, healthy fats, and lean protein. It is a low-carbohydrate diet that encourages you to eat more fruits, vegetables, and lean proteins. It also focuses on reducing processed foods and added sugars. The Golo diet eliminates most grains, dairy, and legumes, but allows for some limited intake of whole grains, dairy, and legumes. The Golo diet also recommends reducing sodium intake to less than 2,300 milligrams per day.

The Golo diet focuses on balancing carbohydrates, proteins, and fats. It encourages you to choose complex carbohydrates over simple carbohydrates. Complex carbohydrates are found in whole grains, legumes, nuts, and seeds. Protein sources should be lean, such as fish, poultry, eggs, and tofu. Healthy fats can be found in avocados, nuts, and olive oil. The Golo diet also encourages you to reduce your intake of refined sugars, processed foods, and saturated fats.

Benefits of Following a Golo Diet

There are many potential benefits associated with following a Golo diet. Studies have shown that eating a diet rich in fruits, vegetables, and lean proteins can help improve overall health. Eating a balanced diet can also help promote weight loss and reduce the risk of chronic diseases, such as heart disease and diabetes. Additionally, following a Golo diet may help reduce inflammation and improve digestion.

Foods to Include and Avoid on the Golo Diet

When following a Golo diet, it is important to focus on eating whole, natural foods. Here are some of the foods to include and avoid on the Golo diet.

Macronutrients

The Golo diet encourages you to focus on eating complex carbohydrates, lean proteins, and healthy fats. Foods to include are whole grains, legumes, fruits, vegetables, lean proteins, nuts, and seeds. Foods to avoid are refined sugars, processed foods, and saturated fats.

Micronutrients

The Golo diet also encourages you to focus on getting enough vitamins and minerals from foods. Foods to include are dark leafy greens, citrus fruits, nuts, seeds, and beans. Foods to avoid are processed foods, refined sugars, and artificial sweeteners.

Other Food Choices

The Golo diet also encourages you to limit your intake of alcohol, caffeine, and salt. Alcohol should be limited to no more than one drink per day. Caffeine should be limited to no more than two cups of coffee or tea per day. Salt should be limited to no more than 2,300 milligrams per day.

Sample Meal Plan for the Golo Diet

A sample meal plan for the Golo diet might look like this:

• Breakfast: Oatmeal with berries and walnuts
• Lunch: Salad with grilled chicken, avocado, and olive oil dressing
• Snack: Greek yogurt with almonds and chia seeds
• Dinner: Salmon with roasted vegetables and quinoa

Pros and Cons of the Golo Diet

As with any diet, there are both pros and cons to the Golo diet. Here are some of the pros and cons of following a Golo diet:

Pros

• Focuses on whole, natural foods
• Encourages balanced eating
• May help improve overall health
• May help promote weight loss
• May help reduce the risk of chronic diseases

Cons

• Eliminates some food groups, such as dairy and legumes
• May be difficult to follow for some people
• May not be suitable for everyone

Success Stories of People Who Have Tried the Golo Diet

There are many success stories of people who have tried the Golo diet and seen positive results. One such example is that of Sarah, a woman in her mid-thirties who was struggling with her weight. After following the Golo diet for several months, she was able to lose 25 pounds and improve her overall health. She credits the Golo diet for helping her reach her goals.

Expert Advice on the Golo Diet

Experts recommend that if you are considering trying the Golo diet, it is important to consult with your doctor or nutritionist beforehand. They can help you determine if the Golo diet is right for you and provide guidance on how to safely follow it. Additionally, they can help you create an individualized meal plan that meets your unique needs and goals.

Conclusion

The Golo diet is a balanced approach to eating that emphasizes whole foods, healthy fats, and lean protein. It is based on the idea of eating a variety of nutrient-dense foods while limiting processed foods and added sugars. There are many potential benefits associated with following a Golo diet, including improved overall health, weight loss, and reduced risk of chronic diseases. However, it is important to consult with a doctor or nutritionist before starting any new diet. With the right guidance and support, the Golo diet may be a successful tool for reaching your health and weight loss goals.