Golo Diet Reviews | Lose Weight by Controlling Your Insulin Levels

insulin levels

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

There are lots of Golo diet reviews online so we decided to create a one-stop-shop for everything you need to know about the Golo diet, including reviews!

Have you actually heard of the Golo diet?

You may have stumbled across it in 2016 when the Golo diet emerged as one of the most Google-searched diet plans.

What sets the Golo diet apart from the other trending diet plans is that it comes with a mandatory purchase of their diet pills called release supplements.

The core principle of this diet plan is to lose weight by normalizing insulin levels.

Sounds interesting?

Let’s find out more in this complete Golo diet review.

What is Golo Diet?

diet foods

Golo is a three-component weight loss program that combines healthy eating, regular exercise, and a release supplement to break insulin resistance and reshape the body.

The Golo Diet is a calorie-controlled meal plan that encourages eating of wholesome, unprocessed food, combined with consistent workouts.

The underlying principle of the Golo diet is to maintain healthy insulin levels. This in return normalizes blood sugar level, allowing you to consume and use energy-efficient and prevent spikes and dips in your blood sugar level.

The Golo Diet advocates eating healthy eats and nutrient-dense food that will keep you satiated longer.

Coupled with the Release supplement, followers of the Golo diet confess that the supplement wards of hunger pangs and help them manage with only 3 meals per day.

The Golo Diet does not focus purely on cutting out food groups or reducing calorie intake.

Golo believes that when your metabolism is working well, losing and keeping weight off becomes more achievable.

The Golo Diet was founded by Jennifer Brooks, a Board-Certified Holistic Nutritionist, and Chef.

One of the major plus points of the Golo Diet is that it allows eating food from various food groups.

The downside is that followers must purchase a release diet pills. Plus, the founders proclaim that the supplement is an inseparable auxiliary to achieve optimum weight loss results.

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How it Works 

Golo is based on the concept of regularizing your insulin levels.

By reining insulin levels under control, your metabolism will work faster. This in return will restore hormonal equilibrium.

Through insulin management, Golo dieters can choose from a 30-day, 60-day, or 90-day Golo rescue program to lose weight.

According to Brooks, the Golo diet tricks your body into an ideal state of insulin management. This is where insulin levels are constant, and void of the spikes and dips associated with a restrictive diet.

The Golo strips off the complexity of counting calories by encouraging eating real food and nourishing your body.

This does not mean that followers do not have calorie limits. The Golo diet recommends consuming between 1,300 – 1,800 calories per day.

To achieve weight loss under the GOLO diet, you must purchase the Release supplement.

The Release is a natural, plant-based supplement manufactured in the USA in an FDA-approved facility. It does not contain caffeine or any other artificial stimulants.

Plus, this all-natural supplement is safe for consumption with medication.

According to the official Golo diet website, how many bottles to purchase depends on how much weight you want to lose. The Golo diet claims to help you lose up 60 lbs. over 3 – 5 months.

lose weight measuring tape

Here is a guide on how many bottles of release to purchase based on your weight loss goals.

If you want to lose 10 – 20 lbs

  • Take one bottle of Release which will last for 30 – 60 days
  • Price: $49.95

If you want to lose 21 – 40 lbs

  • Take two bottles of Release which will last for 60 – 90 days
  • Price: $79.90

If you want to lose 41 – 60 lbs

  • Take three bottles of Release which will last for 90 – 150 days
  • Price: $99.90

Golo Metabolic Fuel Matrix Eating PlanTM

The Golo diet emphasizes on fueling your body with nutrient-dense food to prevent hunger pangs caused by irregular insulin levels.

With the right combination of healthy food, you will feel energized and your hunger pangs will decrease.

Every Golo member is allowed to eat three Matrix Meals per day.

The amount of food to consume depends on your metabolic rate or energy needs.

You will also need to take one Release tablet either before or after your meal.

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GOLO Membership Information

When you purchase the Release, you will also receive a GOLO for Life Plan and free support worth USD$199.

  • The Golo for Life Plan –The Plan basically is a dietary booklet comprising of meal suggestions that will help regularize insulin levels and restore gut health.
  • Free Support – Upon ordering a Release, you will receive a complimentary myGOLO membership. You will receive support from GOLO coaches, and guaranteed discounts when you reorder the Release or other exclusive GOLO products. The free support includes health assessments and more meal plans at no additional cost.
  • 60-day Money Back Guarantee – If you are not satisfied with the weight loss achieved within 60 days, you will receive a 100% Money Back Guarantee on your first purchase.

Golo Diet Release Supplement Review

Release, Golo’s patented supplement comprises of 7 plant-based ingredient and 3 essential minerals. This all-natural nutraceutical claims to provide the body with nutrients needed to support optimal metabolic efficiency and increase lean muscle mass.

The ingredients that form the Release are broken down as follows:-

Ingredients in Release Supplement Golo Diet Reviews

According to dietitian Dr. Apovian, there is no strong evidence to show that the supplements can aid long-term weight loss.

Moreover, there is no research to support that the 3 essential minerals in the Release promote weight loss. Dr. Apovian added that any nutritional deficiencies can be addressed by taking a multivitamin pill.

What Do You Eat on Golo Diet?

Healthy meals

Based on the Golo Metabolic Fuel Matrix, you can choose a variety of food from four food groups.

These are proteins, carbohydrates, vegetables, and healthy fats. With the Golo diet, pasta and bread is not a forbidden food type.

From each food group, you can eat 1 – 2 servings per meal. And you should consume only three meals per day.

Each day you are allowed to consume between 1300 – 1800 calories.

The list of whole food you can eat on a Golo diet is summarized as follows.

  • Proteins – Meat (Fish, chicken, lean beef, mutton), seafood, eggs, nuts
  • Carbohydrates – Grains, rice, pasta, sweet potatoes, white potatoes, beans, yam, berries
  • Vegetables – Broccoli, romaine lettuce, celery, spinach, cucumbers, kale, other leafy greens
  • Fruits – Papayas, watermelons, berries, apples, pineapples, other citrus food
  • Healthy fats – Real butter, olive oil, cheese, avocado, coconut oil, hemp seeds, flax seeds, chia seeds

For vegans, vegetarians, and anyone with dietary restrictions, the Golo diet can be customized to accommodate your dietary needs.

Does that mean you have to refrain from eating out on a Golo diet?

Fortunately, you can eat out.

Besides, the Golo membership has a recommendation on a list of outlets that are Golo friendly, and what type of food to eat when dining out.

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Foods to Avoid

foods to avoid

The Golo diet champions eating fresh, wholesome food with minimal processing.

For a start, you may consider the shorter dietary plan like the “Reset 7” or “7-day kickstart”.

Once your body has adjusted to the week-long plan, you can then transition to a full-fledged Golo eating plan that lasts anywhere from 30 days to 90 days.

On a Reset 7 Golo plan, do avoid eating red meat, dairy products, and sugar altogether, then you can reintroduce them in moderation.

Check out this list of foods to avoid on a Golo diet.

  • Processed foods: Smoked meat, processed sausages, nuggets, potato chips, baked goods crackers, cookies
  • Red meat: Fatty cuts of beef, lamb, pork (only for short-term diets / “Reset 7” only)
  • Sweetened beverages: Soda, coffee with sugar, bubble tea, sweetened teas, sweetened sparkling water, juices, sports drinks,
  • Dairy products: Cheese, milk, yogurt, butter, ice cream (only for short-term diets / “Reset 7”  only)
  • Artificial sweeteners: Aspartame, sucralose, saccharin

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Golo Diet Meal Plan

diet plan

Here are some simple and wholesome Golo Diet Meal Plans that you can easily prepare in minutes.

Day 1:

  • Breakfast: 2 hard-boiled eggs with sautéed zucchini, pumpkin, and sesame seeds
  • Lunch: A chicken sandwich with avocado, tomato, and lettuce
  • Dinner: Chicken breast with green beans, sweet potatoes, and olive oil

Day 2:

  • Breakfast: Overnight oats with almond milk, chia seeds, walnuts, and grapefruit
  • Lunch: Steamed cod fish with ginger, spring onions, and soya sauce. A side dish of sautéed spinach with prawns
  • Dinner: Pan-fried salmon with Brussels sprouts, olive oil, and fruit salad

Day 3:

  • Breakfast: Scrambled eggs with fresh romaine lettuce, blueberries, and cashews
  • Lunch: Roasted chicken with sweet potato, roasted bell peppers, and extra virgin olive oil
  • Dinner: Baked salmon with kale, walnuts, and prunes

Day 4:

  • Breakfast: Poached eggs with a medium / large avocado and hand full of walnuts
  • Lunch: Baked chicken with vegetable salad, and an apple
  • Dinner: Pork-stuffed zucchini boats with coconut oil and tomatoes

Day 5

  • Breakfast: Steamed sweet potato with a vegetable-&-fruit smoothie with almonds
  • Lunch: Pita-bread pizza with chicken and pineapple toppings. A serving of fresh fruits of choice.
  • Dinner: Cauliflower rice with roasted chicken. One large fresh tomato and some fresh cucumber.

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Golo Diet Pros and Cons

pros and cons


1. A Holistic Weight Management Approach That Emphasizes Exercising

The Golo diet is not one that relies completely on cutting down calories to lose weight. In fact, it incorporates all the right elements for sustainable, long term weight loss.

Studies have proven that high-intensity exercise (HIE) or high-intensity interval training (HIIT) improves blood glucose levels 1 to 3 days post-exercise in both diabetics and non-diabetics. Furthermore, you can reap the benefits of a lowered blood sugar level with HIIT workouts as brief as 13 minutes up to 25 minutes.

2. Encourages Consuming Nutrient-Dense Wholesome Food

Put aside processed meat and smoked food as this food has no place in the Golo diet.

The Golo diet is all about eating nutrient-rich food that is not processed.

Moreover, research on 98-ready-to-eat foo revealed that the less processed the food was, the more satiating the food was. Less processed food was also found to control insulin levels more efficiently, making them less hyperglycemic.

On a Golo diet, you should eat whole foods like fruits, veggies, lean proteins, and healthy fats. This makes it easier for your body to get vital vitamins, minerals, and antioxidants.

3. Not Restricted to A Single Food Group


The Golo Diet is probably one of the least restrictive diet plans around.

On a Ketogenic and low carb diet, you are allowed to eat only protein, low carb vegetables, and selected fruits.

On a juice diet, all solids must be blended down into nutritious smoothies.

The Golo Diet, on the other hand, encourages its followers to eat unprocessed foods that are rich in essential nutrients including protein, carbohydrates, fats, and vegetables. Because of this flexibility, you can easily combine different food groups to whip up a delicious meal.

In terms of food choices, there are many similarities between the OMAD Diet (or One Meal A Day Diet), and the Golo Diet meal plan.


1. Expensive Diet Plan

Contrary to other diets, the upfront investment for the Release makes Golo an expensive diet meal plan. To lose 10 – 20 lbs., you will need to pay USD$49.95 for a Golo Release.

Each bottle contains 90 tablets. Depending on how many tablets you take a day, a bottle will last anywhere between 1 – 3 months.

2. Can Be Complicated

There are multiple factors that need to be considered when preparing a Golo-compliant diet.

This includes fit points, fuel values, and personal metabolic rates.

The Golo membership does provide guidance to members who need clarification. But this can be unnecessarily complicated compared to other diets.

Working adults who are hard-pressed for time may give up, before even starting.

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Golo Diet Reviews 2019

mature woman

The Golo diet received a mixed bag of reviews. To ensure that you can an un-bias view of the Golo Diet, here are some recommended websites that do not belong to the creator:

1. Better Business Bureau

  • Better Business Bureau (BBB) is a non-profit, non-government organization that provides accreditation to local businesses that operate in a trustworthy manner. BBB is akin to a consumer association that strives to resolve any customer complaints filed with the BBB.
  • Once a complaint has been filed, the company rendering the service is required to justify for the poor service. The company must provide a remedial action to close the case.
  • A total of 3 complaints were filed against Golo in the last 3 years, in which one complaint has been closed in the past 12 months.
  • All 3 complaints were on the product itself

2. Amazon.com

  • Amazon is the market leader among the world’s internet giants based on revenue
  • 39% of Amazon shoppers gave a 5-star rating to the Golo diet, while 27% rated it 1 star, and 7% rated it 2 stars.
  • A total of 107 reviews were made on Amazon to date

3. Trustpilot.com

  • Trustpilot is a leading, Danish review platform
  • 76% of Trustpilot reviewers rated it as “Excellent”, while 4% rated the Golo diet “Bad”
  • A total of 184 reviews were made on Trustpilot to date

4. Yotpo.com

  • Yotpo positions itself as the preferred platform used by the world’s fastest-growing brands
  • On average, Yotpo reviewers gave the Golo diet plan 4.8 stars out of 5 stars
  • 80% of Yotpo reviewers gave it full marks at 5 stars, while 0.5% gave it 1 or 2 stars
  • A total of 1357 reviews were made on Yotpo to date

5. Birdeye.com

  • Birdeye is a comprehensive customer experience software that helps businesses to get more reviews and improve their digital presence.
  • On average, the reviewers gave the Golo diet plan 3.5 stars out of 5 stars
  • 21% of Birdeye reviewers gave it full marks at 5 stars, while 13% gave it 1 star
  • A total of 34 reviews were made at Birdeye on Golo to date

More Golo Diet Reviews, Research and Results

healhty woman and men

The claims made on insulin weight loss featured on the Golo website may be overly simplified.

Dr. Peter LePort a bariatric surgeon at Memorial Care Surgical Weight Loss Center, cautioned readers about the claims regarding insulin control featured on the Golo website. Dr. LePort opines that the Release supplement works by preventing insulin levels from surging. And this tricks your body into eating less often.

Plus, the Golo website does not state how each of the ingredients contributes towards balancing out hormones.

In terms of research, the Golo websites refer to multiple studies on its efficacy of the Release and the diet plan. But a sample size of 23 subjects is not large enough to form a robust conclusion.

The Golo website also featured a research summary on the ingredients in Release. Contrarily, the article was not a clinical study but extracts from various studies on what each ingredient can knowingly achieve.

Having said that, while the Golo diet seems like a very sensible diet, more independent clinical studies are needed. Future studies should have larger sample sizes from reputable researchers to make conclusive efficacy.

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Where to Buy It

girl researching and buying online

1.The Official Golo Website

Product: You can purchase the Release supplement, Golo For Life Plan and get your complimentary myGolo Membership here.

Price: 1 bottle of release (30-day plan) at $49.99

2 bottles of release (60-day plan) at $79.90

3 bottles of release (90-day plan) at $99.90

Refund option: 60-day 100% money-back guarantee on your first purchase

2. Amazon

Product: You can purchase the Release supplement (90 and 270 count tablets only) and Golo for Life Plan here

Price: (Does not show on my screen as it does not ship to Malaysia)

Price: The Golo for Life Plan is sold separately at $19.95

Refund option: 60-day 100% money-back guarantee

3. eBay

Product: You can purchase the Release supplement and Golo For Life Plan here.

Price: 1 bottle of release (30-day plan) at $49.95

2 bottles of release (60-day plan) at $79.90

3 bottles of release (90-day plan) at $99.90

Refund option: 60-day return policy but the buyer will bear the cost for return shipping.

4. Walmart

Product: You can purchase the Release supplement and Golo For Life Plan here.

Price: 1 bottle of release (90 capsules) at $49.95

2 bottles of release at $79.90 and free Golo for life plan

Refund option: 60-day 100% money-back guarantee

Recommended reading:

Golo Diet Warnings

If you fall under any of the categories below do consult your doctor before taking the Golo release supplement:

  • If you have Type 1 diabetes
  • You are currently pregnant
  • You are currently nursing or breastfeeding
  • If you suffer from any chronic disease such as hypertension, type-2 diabetes, or any cardiac problem.


A sustainable diet plan should comprise of real food and must include lifestyle changes.

Some of the core factors of a successful dietary plan include:

  • the need to increase physical activity through exercise
  • manage calorie intake and;
  • getting support from counselors to resolve roadblocks during your journey

From the Golo diet reviews we have shared, Golo appears to have met all these essential criteria.

You may have tried many diet fads with no success. Or perhaps your weight loss has plateaued. The first step may always be the hardest, but this wholesome and holistic diet is worth a try.

After all, you’ll never know what the outcome would be until you’ve tried the Golo diet.

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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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