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Lose weight and boost your metabolism with the Golo diet: here’s how it works!

In the fight against the excess kilos appear more and more diets that promise a fast and effective weight loss. The so-called Golo diet makes no exception, since one could lose allegedly up to 10 kilos in 2 weeks after this Abnehm method. However, Hollywood stars like Kate Hudson and Miranda Kerr swear by it, convincing us with their perfect figure even after the birth of several children. What exactly the trendy Hollywood diet is all about, we reveal in the article!

What is behind the Golo diet?

The Golo diet is considered to be a very special method of losing weight, in which no calories need to be counted. The focus is on the metabolism and blood sugar levels.

Behind the name of the diet are three phrases that characterize the weight loss method:

  • “Go lose weight” (“Come lose weight”).
  • “Go look great” (“Come, look great”)
  • “Go love life”.

These are also the basic principles on which the diet method is based. So, the goal of the diet is not only to lose weight, but also to feel satisfied with your body, as well as the joy of life that comes with a healthy lifestyle.

How does the Golo diet work?

Whole foods versus processed foods

Golo is based on the concept that the key to a well-functioning metabolism is getting your blood sugar under control – not simply reducing your calorie intake or cutting out entire food groups. When your metabolism is working better, you can lose weight more easily and keep it off.

There are several hormones thought to be involved in appetite, metabolism and weight management, and Golo focuses on insulin, which is thought to regulate blood sugar. Simply put, when insulin fails to do its job of distributing energy to cells, sugar stays in the blood and the body stores the excess as fat. The idea behind the Golo diet is to bring insulin and blood sugar levels under control, thus helping to use energy efficiently.

To ensure this, the Golo diet emphasizes whole foods over processed foods, promotes healthy fats, minimizes added sugar, and also encourages regular exercise, all of which are approaches advocated by experts for healthy weight loss.

The three phases of the diet

Golo diet what to eat recipes

Although you can only follow the Golo diet itself for 2 weeks, the complete diet plan covers 30 days, during which you will not only drop the kilos, but also improve your metabolism. Here are the 3 phases of the popular Hollywood star diet:

1. diet change

At the beginning of the Golo diet, one should focus on a nutritional program that is basically based on protein, healthy fats and only a few (complex) carbohydrates. This involves a list of specific foods and food groups that one is allowed to eat. Among other things, these are foods that bring blood sugar levels under control. These include, for example, meat, fish, vegetables, eggs, dairy products and legumes.

Golo diet what supplements


2. dietary supplements

In this diet, taking nutritional supplements is essential. These are plant-based capsules specially designed for this diet, which further control insulin levels and help in fat loss.

Hollywood diet lose 10 kilos in 2 weeks HIIT training

3. workout

The weight loss success of the diet is supported by intensive training. Mainly short but high-intensity daily workouts are recommended, such as the currently popular HIIT training. This is an interval training in which there is a lot of running and jumping. To find out exactly what an effective HIIT (high intensity interval training) workout might look like, read this article .

The advantages and disadvantages of the popular Hollywood diet.

What is golo diet and how effective it is in losing weight


Like any diet, this metabolism diet has its advantages and disadvantages. On the one hand, it lasts only 30 days and if you follow it consistently, you can really lose weight effectively.

The Golo diet plan recommends eating whole foods and choosing nutrient-dense options like green leafy vegetables and whole grains, which is healthy for any balanced diet.

Exercise is an important part of any weight loss plan. The Golo Diet recognizes this and encourages its followers to exercise. Short, yet regular, high-intensity workouts are recommended.

If followed properly, the weight loss success of the Golo diet is guaranteed. But it is very likely that the weight loss results are due to the simple calorie restriction combined with high-intensity workouts. This is because reduced calorie intake coupled with increased calorie consumption can (almost) always lead to weight loss.

Since the Golo diet involves losing several kilos over a short period of time, it can be described as a crash diet. From a medical point of view, such rapid weight loss is not recommended. To avoid the undesirable yo-yo effect, caution and a balanced diet are recommended even after the 30-day diet plan is over.

For whom is the metabolic diet suitable?

For whom is Golo diet suitable

The Golo diet is a method of losing weight that relies on healthy eating with whole foods and regular exercise. In this respect, the diet plan is well suited for adult, healthy people.

Since it relies on a diet high in protein and low in carbohydrates and takes supplements, the diet is unsuitable for pregnant women, diabetics and people with certain metabolic or cardiovascular problems. Even healthy people must first discuss taking supplements with their doctor.

What foods are allowed? Tips + shopping list

What foods are allowed to eat on the Golo diet

The Golo diet promotes the consumption of real, whole foods. So what is allowed to eat and what is not?

Healthy fats

The diet’s four “fuel groups” include healthy fats such as seeds (e.g., chia, hemp and flax) and oils (e.g., olive and coconut oil). These fats are essential for maintaining optimal health and can also contribute to weight loss.

No processed and refined foods

Whole foods are strongly recommended on the Golo diet. Pork tenderloin, for example, is acceptable, but pork sausage or hot dogs with additives are not. The same goes for many plant-based meat substitutes, which are often processed. Stick to real, whole foods with minimal or no processing and avoid processed foods like cold cuts or refined foods like white bread whenever possible.

Reduce blood sugar Avoid foods with added sugar

Cut out added sugar and sweeteners

Avoid baked goods and sweetened beverages that are still sweet, including those made with sugar substitutes. Added sugar often hides in many common foods or beverages we think are healthy, which can contribute to weight gain and lead to other health problems.

From lean proteins to plenty of fruits, vegetables and whole grains, the shopping list below provides an overview of the foods that might be on your menu on the Golo Diet. Note that this is not a definitive shopping list and you may find other foods that work better for you while on the Golo diet.

  • Red meat, chicken, pork tenderloin.
  • Fresh or frozen seafood
  • Milk, cheese, yogurt and eggs
  • Whole grains like brown rice and quinoa
  • Legumes such as chickpeas and black or quail beans
  • Fresh fruit with low sugar content such as berries
  • Potatoes, sweet potatoes and squash
  • Green vegetables such as asparagus, broccoli, kale and zucchini
  • Nuts such as almonds, walnuts and cashews

Golo diet nutrition plan

Golo diet plan 14 or 30 days

The Golo diet recommends three meals a day along with the supplement taken either before or after each meal, ideally with a glass of water. Each meal consists of one or two foods from each of the diet’s four “fuel groups”: protein, carbohydrates (such as fruits or whole grains), vegetables, and healthy fats. Note that this is not an all-inclusive diet plan. If you follow this diet, there may be other meals that work better for you. Here is a sample three-day plan:

Golo diet recipes chicken breast with salad and bulgur

Day 1

  • Breakfast: fried eggs, multigrain toast with butter and 1/2 grapefruit.
  • Lunch: Quinoa salad with veggies and grilled or sautéed chicken breast.
  • Dinner: grilled salmon with dill yogurt sauce, cooked lentils and whole wheat roll

Day 2

  • Breakfast: toast with avocado and egg , natural yogurt with fresh fruit and low-sugar cereal and 1 glass of orange juice (freshly squeezed)
  • Lunch: small salad of cooked beet with feta, steamed butternut squash soup and hummus with vegetables and wholemeal crackers
  • Dinner: roasted chicken with turmeric and fennel and Mediterranean salad with cauliflower tabouleh.

Day 3

  • Breakfast: omelet with vegetables, cottage cheese, whole wheat muffin with butter and green mango smoothie with matcha
  • Lunch: Avocado chicken salad served with green leafy vegetables or wheat toast, apple with almond butter
  • Dinner: Scallops with sautéed green beans, corn and brown rice

Golo diet supplements

Food supplements to take on the Golo diet

This diet relies on a supplement consisting of the following natural plant ingredients and minerals:

  • Zinc
  • Magnesium
  • Chromium
  • Banaba leaf extract
  • Rose root
  • Berberine extract
  • Salacia extract
  • Gardenia extract
  • Inositol
  • Apple extract

Since the special capsules cannot be found in Germany, the supplements can be taken separately or an alternative can be found. For example, they can be replaced with other herbal ingredients that have a positive effect on insulin levels, such as linseed oil.

Please note that taking supplements and adhering to various diets must always be discussed with your family doctor.