As the human population is increasingly struggling with their weight; The number and variety of weight loss products and diet lists in the market have started to increase. Today, more than half of the general population in developed and developing countries struggle with overweight or obesity, experts say.
It is known that more than 500 thousand people around the world have implemented the Golo Diet, prepared by the Golo company, which was established in 2009 with a relatively new entry into the diet industry and offers metabolic plans and supplements aimed at helping to lose weight.
Golo Diet; It is based on consuming real and quality foods while avoiding processed and packaged foods. So this is more of a healthy eating plan than a classic diet list. And, it’s designed for overweight or obese people to have a balanced nutritional balance. This is achieved through meals that provide a gradual weight loss and increased levels of exercise.
The Golo Diet includes instructions on how to combine the right foods to support a sustainable weight loss. The best part is that nothing is forbidden. So, you still have a chance to attend a party. And that won’t ruin your progress towards your goal.
So what exactly does the Golo diet include? How is it done? What is in a sample Golo diet list? Details, in the rest of the article!
How to Make a Golo Diet?
In this diet, it is necessary to avoid packaged and processed foods. Instead, real and natural foods should be consumed. So, you don’t need to search for unusual ingredients and foods you haven’t heard of before. So, what are the recommended foods for the Golo Diet?
- Protein sources such as chicken, fish and beef,
- Cereals such as whole grain bread, whole wheat pasta, brown rice, oatmeal
- All vegetables and fruits
- Dairy products such as milk, cheese, buttermilk, and butter
This diet does not include a diet list where certain things are lined up next to each other. It just gives a nutritional guide to follow. In the diet, portions should be limited and the daily calorie intake should be kept below 1800.
The Golo diet plan can also be customized to your own personal tastes and preferences, as you choose the food you will eat yourself. On this diet, no food is completely prohibited. The absence of prohibition can significantly increase the chances of success.
Golo Diet Improves Insulin Resistance
One of the most important factors that distinguishes the Golo diet from other commercial diet lists is to prevent someone dealing with weight loss from hormone imbalances which in turn prevent weight loss.
When the body cells cannot respond like insulin, insulin resistance is mentioned, which can lead to Type 2 diabetes. The Golo diet specifically targets the insulin hormone to correct insulin resistance.
Hormone imbalances, including insulin resistance; An appropriate nutrition program can be improved with an adequate level of activity.
Insulin resistance does not cause any noticeable symptoms and should be evaluated by a doctor for an accurate diagnosis. The purpose of this diet is; to help people lose weight in a healthier, more sustainable and realistic way. The purpose here is; to ensure that everyone can achieve their goals and never “diet” again.
Supplements For Faster Weight Loss
A signature feature of the Golo diet is the supplements used. Adding this supplement to the diet, prepared by the Golo Company, helps faster weight loss. This supplement, which has a formula consisting of seven different natural herbal-based ingredients; It also contains zinc, magnesium and chromium. Food supplement also; It also contains herbal extracts that are generally considered safe and known to improve metabolic processes:
- Banaba leaf extract
- Rhodiola rosea
- Salacia reticulata itself
- Gardenia jasminoides fruit extract
- Apple extract
Beyond simple needs, supplements are beneficial for any condition. However, many nutritional supplements available on the market today are not backed by enough research. It is suggested that Golo Company’s dietary supplement does not contain caffeine, does not interact with medications, is completely safe and effective. To purchase this supplement, you can order from the company’s official website. Of course, the Golo diet can be practiced without this supplement. However, the company argues that weight loss is somewhat greater with the use of the supplement.
What are the benefits?
Golo Diet; It is based on some basic nutritional principles such as increasing exercise levels and eliminating processed foods. These can improve blood sugar levels and promote weight loss.
Also in this diet; There are also foods with high nutritional value such as fruits and vegetables, healthy fats, lean protein.
This facilitates the intake of all the vitamins, minerals and antioxidants the body needs. It can also be a good option for those with limited nutritional knowledge. Because it makes it easier to prepare balanced meals by combining carbohydrates, protein, fat and vegetables in each meal.
One of the main components of the Golo diet; protein, carbohydrate, vegetable-fruit and fats. In this diet, it should be fed in 3 meals a day. Portion sizes of meals; It can be preferred as 100 grams of fish and white meat prepared with 1 tablespoon of olive oil.
Exercising gives extra advantage and can make you eat fewer unnecessary snacks throughout the day. A Golo diet list should include meals from each of the following food groups:
Protein: Eggs, meat, chicken, fish, seafood, nuts, dairy products
Carbohydrates: Fruits, sweet potatoes, pumpkin, vegetables such as potatoes, beans, and whole grains
Vegetables: Spinach, kale, arugula, broccoli, Brussels sprouts, cauliflower, celery, cucumber, zucchini
Oils: Quality oils such as olive oil, coconut oil, hazelnuts, chia seeds, flax seeds.
5-Day Golo Diet List Example
Breakfast: 3 egg omelet with vegetables cooked in olive oil and 3 walnuts
Lunch: Couscous with asparagus and grilled chicken sautéed in olive oil
Dinner: Grilled salmon, boiled potatoes
Breakfast: 2 boiled eggs, lots of greens, olives and 2 slices of wasa
Lunch: Buckwheat, sautéed turkey and red pepper roasted in olive oil
Dinner: Green salad with almonds and grilled fish
Breakfast: Breakfast bowl with oats, fruit and milk
Lunch: spinach and tuna salad, orange
Dinner: Roast beef in olive oil, carrot slices and mashed potatoes
Breakfast: Omelette, walnuts and green apple
Lunch: grilled lamb chops, boiled potatoes and steamed spinach
Dinner: Brussels sprouts, grilled salmon and fruit salad
Breakfast: Boiled eggs, 2 spoons of curd cheese or lots of parsley
Lunch: Baked chicken, sliced apple and green salad
Dinner: Stuffed peppers prepared with bulgur, yoghurt and zucchini saute