Golo is a popular weight management program known for its unique approach to shedding pounds. This article examines the scientific evidence behind Golo’s claims, its core philosophy, the ingredients in its proprietary supplement, and its potential safety profile. It provides an objective look at whether Golo lives up to its promises.
Golo’s Core Philosophy and Claims
The Golo diet centers on the idea that managing insulin levels and improving metabolic efficiency are fundamental to weight loss. The program suggests insulin resistance can cause the body to store fat and slow metabolism, making weight loss challenging. Golo aims to address this through a “Metabolic Reset” concept, optimizing metabolic health.
The program promotes weight management through a structured diet, regular physical activity, and its proprietary “Release” supplement. Participants consume 1,300 to 1,500 nutritionally dense calories daily, emphasizing whole foods like fruits, vegetables, lean proteins, nuts, and whole grains. Golo also recommends at least 15 minutes of daily exercise. The company claims this integrated approach helps balance hormones, reduce cravings, and encourages the body to utilize stored fat for energy.
Examination of Golo’s Key Ingredients
The Golo Release supplement is a central component of the program, blending plant extracts and minerals. Key ingredients include zinc, magnesium, chromium, and plant-based extracts such as Rhodiola rosea, Banaba leaf extract, Gardenia jasminoides fruit extract, Berberine, Salacia extract, Inositol, and Apple extract.
Golo states these ingredients collectively aim to regulate blood sugar levels, reduce hunger and cravings, and support metabolic function. Chromium, for example, is often included in weight loss supplements for its role in insulin activity and blood sugar control, with some studies suggesting it may help reduce appetite. Banaba leaf extract is recognized for its potential to lower blood glucose levels and may have insulin-like effects, potentially contributing to weight management. Rhodiola rosea is an adaptogen associated with stress reduction, which Golo claims can also influence fat storage.
Scientific Scrutiny of Golo’s Claims
The effectiveness of Golo’s approach to weight loss is a subject of scientific inquiry, especially regarding the Release supplement’s specific contributions. The Golo diet’s emphasis on 1,300–1,500 calories daily from whole, nutrient-dense foods, combined with regular exercise, aligns with general weight loss principles. Many can achieve weight loss through such a calorie-restricted, healthy eating plan, regardless of a supplement.
Peer-reviewed research specifically on the Golo Release supplement remains limited. One small, company-funded, randomized, double-blind, placebo-controlled study with 68 participants over 13 weeks reported that those on the Golo diet with the Release supplement lost an average of 13 pounds, compared to 7.5 pounds in the placebo group. However, the small sample size, short duration, and company funding are factors when interpreting these results. Other Golo-funded pilot studies have not included a placebo group, which is standard for robust scientific research.
Individual ingredients within the Release supplement have undergone separate scientific evaluation, often with mixed results. Chromium picolinate, for example, has been studied for its effect on weight loss, with meta-analyses suggesting a small and debatable reduction in body weight, typically around 1.1 kg over 12 to 16 weeks. While Banaba leaf extract shows promise in lowering blood sugar, its direct efficacy for weight loss requires more extensive research. The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements with the same rigor as medications, meaning they are not tested for efficacy or safety before marketing.
Potential Side Effects and Safety Profile
The Golo Release supplement, like any dietary aid, carries potential side effects and safety considerations. While Golo states its product is generally safe and can be taken with medications, it advises consulting a healthcare professional. This is especially important as the supplement may lower blood sugar, potentially necessitating adjustments to existing medications. The FDA does not pre-approve supplements, placing safety responsibility on manufacturers.
Some individuals have reported adverse effects such as headaches, stomach cramps, or a general feeling of being unwell after taking the Release supplement. The program advises against taking the Release supplement if pregnant or breastfeeding. The long-term safety and effects of continuous use have not been thoroughly studied in independent clinical trials. One study on the Golo diet noted a 40% dropout rate among participants due to gastrointestinal issues or challenges with program adherence. Consulting a healthcare provider before starting Golo or any new supplement regimen is always recommended, particularly for individuals with pre-existing medical conditions or those taking other medications.