Golo Review: Does Golo Really Work for Weight Loss?

If you’re looking for a new diet to try, you might have come across the GOLO diet. This weight loss program has gained popularity in recent years, promising to help you lose weight and improve your overall health. But what exactly is the GOLO diet, and is it worth trying?

The GOLO diet is a weight loss program that focuses on balancing your hormones to help you lose weight. According to the diet’s creators, insulin resistance is a major cause of weight gain, and by improving your body’s insulin sensitivity, you can lose weight more easily.

The diet involves taking a supplement called Release, which is supposed to help improve your insulin sensitivity, along with following a healthy eating plan and getting regular exercise.

While the GOLO diet has some promising aspects, there are also some potential downsides to consider. For example, the diet’s claims are not backed up by a lot of scientific evidence, and some experts have raised concerns about the safety and effectiveness of the Release supplement.

Additionally, the diet can be expensive to follow, with the cost of the Release supplement and other recommended products adding up quickly.

What is GOLO?

Golo Review

The Golo diet or Golo Metabolic Plan was created in 2009, but it is unclear who the specific doctors and pharmacists behind the plan are. The diet requires eating 1,300 to 1,500 calories a day and taking a supplement called Release.

The aim of the Golo diet is to improve metabolic health, make the metabolism more efficient, address insulin resistance, and balance hormones to help with weight loss. The primary focus of the program is insulin resistance, and the supplement is said to help stop weight gain and reverse insulin resistance to release stored fat.

According to the company, by taking the GOLO Release supplement, you can improve your body’s insulin sensitivity and start to lose weight without having to follow a strict diet. In addition to the GOLO Release supplement, the GOLO diet plan also emphasizes the importance of eating whole, nutrient-rich foods. 

With its emphasis on whole foods, balanced meals, and natural supplements, GOLO offers a unique approach to weight loss that may be more sustainable and effective than traditional diet plans.

GOLO Release Supplement

If you’re following the GOLO Diet plan, you may have encountered the GOLO Release supplement. This plant-based nutraceutical supplement is designed to help with insulin resistance, balance hormones, reduce anxiety, curb hunger and appetite, and is part of the GOLO weight loss and lifestyle program.

The GOLO Release supplement contains ingredients such as:  

  • Magnesium, Zinc, and Chromium. The first-listed active ingredients in Release, but there is no evidence suggesting they are effective for weight loss. The high dosage of 200% of the Daily Value (DV) for any mineral without a documented deficiency in that mineral is also questionable.
  • Rhodiola extract. The first ingredient is the proprietary blend of Release, but there is no evidence suggesting it is effective for weight loss. On the other hand, there is one animal study revealed that it can cause weight gain. In other words, it was found that Rhodiola rosea can help depressed rats regain normal weight and sucrose intake with a low dose.
  • Inositol. Effective for weight loss but may be significantly underdosed in Release. A clinical trial used a dosage of 4,000 mg per day, which is 95x the amount in Release pills.
  • Berberine extract. Effective for weight loss but may be underdosed in Release.
  • Gardenia extract. May be effective for weight loss, but the only one study used between 3,000 mg and 10,000 mg, which is many times higher than the 42 mg average ingredient dose contained in Release.
  • Banaba extract. It was found that it might have a potential effect on weight loss
  • Salaretin. It was found in an animal trial to have no effect on body weight
  • Apple extract. A review of in vitro, animal, and clinical studies found evidence suggesting that apple consumption may reduce weight gain through antioxidant, antiproliferative, and cell signaling pathways. Both animal and human experiments showed weight loss in response to apple consumption. However, there are no medical trials suggest this apple extract is effective for weight loss.

Furthermore, the inactive ingredients in Golo Release are all safe and non-toxic. There are no questionable additives like added sugar or flavoring agents.

Overall, there is no evidence that Golo Release is likely to cause weight loss as there are no active ingredients effectively dosed for weight loss based on clinical research. 

Additionally, the safety of the supplement is a concern, especially for those managing diabetes who may be impacted by its effect on insulin levels.

It is recommended to consult a physician and registered dietitian before trying the Golo diet, and to keep in mind that the FDA does not regulate supplements in the same way as conventional medications.

How Does GOLO Work?

The GOLO diet involves taking a supplement called Release, which is designed to help regulate insulin and blood sugar levels. According to the company, Release contains natural ingredients that work by reducing insulin resistance and helping your body burn fat more efficiently.

The GOLO diet program hands you a personalized metabolic blueprint that requires consuming 1,300 to 1,800 calories daily through three meals with Release capsules. This program provides specific caloric recommendations based on your gender, age, current weight, and activity level, along with guidelines on whole food intake and sugar/processed food avoidance.

Eating out is allowed, and you’re prompted to move at least 15 minutes a day. But before jumping into any diet, it’s crucial to consider pre-existing health conditions.

In addition to taking Release, the GOLO diet emphasizes healthy eating habits, including eating real food and avoiding processed foods. The program encourages you to eat a balanced diet that includes plenty of vegetables, proteins, carbs, and healthy fats. The goal is to improve your overall health and metabolism, which can help you lose weight and keep it off.

Related Studies

If you’re considering the GOLO diet, you may be interested in the research supporting it. While there are some studies on the diet, it’s important to note that most of them have been funded by GOLO itself. This means that the research may be biased and should be taken with a grain of salt.

One study published on ClinicalTrials.gov aimed to evaluate the effects of the GOLO for Life System Diet with and without GOLO Release Supplement on glycemic control and insulin resistance.

It’s worth noting that while the GOLO diet may be effective for weight loss for some people. However, it’s still important to maintain a balanced and healthy diet in the long term. 

Side Effects and Safety

If you’re considering the GOLO diet, it’s important to know about the potential side effects and safety concerns associated with the program.

Restrictive diets can be difficult to sustain and may lead to nutrient deficiencies if not carefully planned. It’s always a good idea to consult with a healthcare professional before starting any new diet or exercise program.

GOLO claims that its Release pill, which is a key component of the program, has no negative side effects. However, it’s always a good idea to talk to your doctor before starting any new diet or supplement regimen, especially if you have preexisting medical conditions or are taking medications.

Some users of the GOLO program have reported experiencing symptoms, such as headaches, fatigue, and digestive issues, during the first few days or weeks of the program. These symptoms are generally temporary and eventually subside as your body adjusts to the new diet and supplement regimen.

As with any diet or supplement regimen, it’s important to listen to your body and consult with a healthcare professional if you have any concerns or experience any negative side effects.

Customer Reviews

One of the most inspiring aspects of the GOLO diet is the success stories of individuals who have used it to achieve their weight loss goals. These stories demonstrate the effectiveness of the program and provide motivation for those who are just starting their own weight loss journey.

For example, some users lost 50 pounds in just six months on the GOLO diet. Some individuals credits the program’s focus on whole foods and portion control for her success. “I never felt deprived or hungry.” “I was able to eat foods that I enjoyed and still lose weight.”

One was able to lose 30 pounds in three months on the GOLO diet. He appreciated the program’s emphasis on healthy lifestyle changes, such as regular exercise and stress management techniques. “It wasn’t just about the weight loss. It was about feeling better overall.”

Another success story is of a Golo customer who lost 80 pounds over the course of a year on the GOLO diet. She appreciated the program’s personalized approach, which took into account her individual needs and preferences. “I felt like I had a partner in my weight loss journey.”

What Do Experts Say?

The GOLO diet has been gaining popularity in recent years, but what do experts have to say about it? Here’s a look at some of the opinions and research on the topic:

According to Melina B. Jampolis, M.D., who is a member of the Forbes Health Advisory Board and has a small private nutrition practice in Los Angeles, it’s essential to take into account pre-existing conditions before starting a diet plan.

This includes kidney function, as a high protein diet can be harmful to those with impaired kidney function. If someone is taking insulin or an oral medication for diabetes, adjustments may be necessary during weight loss or major dietary changes to prevent a sudden drop in blood sugar levels.

Certified functional medicine practitioner Vikki Petersen says the GOLO diet aims to manage insulin levels, normalize metabolism and hormones to achieve short-term weight loss.

The program runs from 30 to 90 days. Petersen also notes that the minerals and ingredients in the Release supplement are not concentrated enough to significantly reverse mineral deficiency or add impact, and there is nothing special or weight loss-stimulating about the formula.

Golo and FDA

The GOLO diet plan is not currently FDA-approved. Many diets and supplements are not FDA-approved but are still widely used and considered safe by many people. 

It is important to note that the lack of FDA approval means that there is limited research on the effectiveness and safety of the GOLO diet plan. Therefore, it is important to approach the diet with caution and to consult with a healthcare professional before starting it. 

Additionally, there have been some concerns raised about potential bias in the marketing of the GOLO diet plan. Some critics have argued that the company behind the diet plan has a financial interest in promoting its products and may not always provide unbiased information. 

Despite these concerns, many people have reported success with the GOLO diet plan, and it is worth considering as an option for weight loss and improved health. However, it is important to approach the diet with a critical eye and to do your own research before starting it. 

Overall, while the lack of FDA approval may be a concern for some people, it is important to remember that there are many safe and effective diets and supplements that are not FDA-approved. As with any diet or supplement, it is important to approach the GOLO diet plan with caution and to consult with a healthcare professional before starting it.

GOLO Cost and Refund Policy

If you’re considering trying the GOLO diet, it’s important to understand the cost and refund policy before making a purchase. The GOLO diet plan itself is “free,” but you must purchase the Release supplement in order to access the details of the eating plan.

One bottle of 90 Release capsules costs $49.95, and the recommended dosage is one capsule with each meal, so a single bottle should last about one month.

Each purchase comes with a free inclusion of the GOLO for Life Plan, which walks you through their weight loss strategies, and access to myGOLO, an online resource that includes meal plans, recipes, tools, and support.

If you’re not satisfied with your purchase, GOLO offers a 60-day money-back guarantee. According to a Trustpilot review, “Refund policy – 100%. Wanted to try this product, and bought one bottle, did not like how it made me feel, after 2 weeks, I asked for a refund and they refunded me immediately.

For me, this is critical in a good company. It’s worth a try, and if it doesn’t work, they’ll refund you just like they say.”

Overall, the cost of the GOLO diet may be a bit steep for some, but the refund policy and free resources included with each purchase may make it worth a try.


If you are considering the GOLO diet, you may also be interested in exploring some alternative options. Here are a few alternatives to consider:

  • G-Plans: This is an excellent GOLO alternative option for people who want to ensure that they’re taking advantage of artificial intelligence (AI). G-Plans uses AI to create personalized meal plans that are tailored to your unique needs and goals.
  • Noom: Noom is another popular weight loss program that focuses on behavior change. Like GOLO, Noom emphasizes whole foods and encourages you to make sustainable lifestyle changes. However, Noom also offers one-on-one coaching and a supportive community to help you stay on track.
  • Weight Watchers: Weight Watchers (now known as WW) is a well-established weight loss program that has been around for decades. Like GOLO, WW emphasizes healthy eating and encourages you to make gradual lifestyle changes. WW also offers a supportive community and a variety of resources to help you reach your goals.

It’s worth noting that each of these programs has its own strengths and weaknesses. Ultimately, the best weight loss program for you will depend on your individual needs, preferences, and goals. If you’re not sure which program is right for you, consider speaking with a healthcare professional or a registered dietitian for personalized advice.


Overall, the GOLO diet has its pros and cons. It emphasizes eating whole foods and reducing processed foods, which can be beneficial for your health. The GOLO Release supplement may also help improve insulin sensitivity, which is important for weight management and overall health.

However, the lack of independent studies on the efficacy of the GOLO diet is a concern. All relevant studies are funded by GOLO, which raises questions about the validity of their claims. Additionally, the cost of the program may be a barrier for some people.

It’s important to remember that everyone’s body is different, and what works for one person may not work for another. If you’re considering trying the GOLO diet, it’s a good idea to consult with a healthcare professional first to make sure it’s safe and appropriate for you.

Ultimately, the decision to try the GOLO diet is up to you. Consider the pros and cons, do your research, and make an informed decision that’s best for your health and well-being.


Is the GOLO diet safe?

A: The GOLO diet is generally considered safe for healthy individuals. However, if you have any medical conditions or are taking medications, it is important to speak with your healthcare provider before starting the diet.

How much weight can you expect to lose on the GOLO diet?

A: According to GOLO, you can expect to lose 1 to 2 pounds per week on the diet. However, it is important to note that weight loss results may vary and are dependent on factors such as age, gender, starting weight, and adherence to the diet plan.

What foods can you eat on the GOLO diet?

A: The GOLO diet emphasizes whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. The diet also encourages consuming foods with a low glycemic index and avoiding processed and refined foods.

Are there any potential downsides to the GOLO diet?

A: One potential downside of the GOLO diet is the lack of concrete evidence of its efficacy. Additionally, some individuals may find the diet too restrictive or difficult to follow long-term.


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  • Dorothy Magos, (RND)

    Dorothy, a Registered Nutritionist-Dietitian, is currently pursuing a master’s degree in Public Health (MPH), with a major in Public Health Nutrition. Her enthusiasm for imparting knowledge about food, nutrition, and health is evident through her love for teaching university students. Apart from this, she has a keen interest in coffee, traveling, writing, cycling, running, cooking, and baking. Education: Silliman University Master of Public Health (MPH), Public Health Nutrition (2018-2022), Silliman University Bachelor of Science (BS), Nutrition and Dietetics (2010-2014)






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