The GOLO Diet is a comprehensive weight management program designed to help individuals achieve sustainable weight loss. It integrates three key components: a balanced diet, regular exercise, and a supplement known as “Release.” The dietary plan emphasizes portion control and a balanced intake from various food groups, aiming to stabilize blood sugar levels and reduce fat storage.
The efficacy of the GOLO Diet has been backed by scientific research. A 13-week study conducted in 2019 by Robert J. Buynak revealed that subjects who followed the GOLO Diet and took the Release supplement experienced significantly better outcomes compared to those in the placebo group. Specifically, the treatment group lost an average of -6.07 kg, while the placebo group lost -3.38 kg.
Beyond weight loss, the GOLO Diet also had a positive impact on insulin resistance markers. The HOMA-IR levels decreased by an average of -27% in the treatment group, compared to an average increase of 16% in the placebo group. Moreover, other metabolic parameters like waist circumference and diastolic blood pressure showed statistically significant improvements in the treatment group.
However, the GOLO Diet is not without potential side effects. The study reported that three subjects withdrew due to adverse events, including two instances of loose stool and one of nausea. For those who may not be interested in taking the GOLO Release supplement, there are alternative weight management programs available.
These GOLO alternatives often combine dietary guidelines and exercise recommendations, much like the GOLO Diet, but without the inclusion of the Release supplement. Examples of such weight loss programs include low-carb or keto diets, and commercial weight management plans like Mayo Clinic Diet, Herbalife, and Optavia. Each of these alternatives offers a unique approach to weight loss and may be better suited to individual preferences or medical needs. This article presents 10 alternatives to the GOLO Diet, which are listed below.
- Mayo Clinic Diet
- Optavia diet
- Herbalife diet
- Jenny Craig
- Mediterranean diet
- Weight Watchers
- Ketogenic diet
1. Mayo Clinic Diet
The Mayo Clinic Diet is an exercise-focused alternative to the GOLO program. This is a weight loss program that focuses on healthy eating and lifestyle changes. It aims to help individuals lose 6 to 10 pounds in the first two weeks and 1 to 2 pounds per week thereafter. The diet emphasizes fruits, vegetables, whole grains, and low-calorie foods.
The main benefits of the Mayo Clinic Diet include its nutritionally sound approach, availability of coaching or group support, and the filling nature of high-fiber foods. It has been ranked as the No. 3 diet for weight loss and No. 6 overall, with a score of 4.3 out of 5 for weight loss and 4 out of 5 for healthiness. Many people have found success with the program, losing significant amounts of weight and improving their overall well-being.
However, there are certain drawbacks to the Mayo Clinic Diet. Its numerous rules and restrictions can be difficult to remember and may cause feelings of hunger. Additionally, eating out is limited, which could be challenging for some individuals. Despite these drawbacks, the diet’s evidence-based, safe, and sustainable approach makes it a popular choice for those seeking to lose weight and improve their health. If a close friend asked me about the best of the best GOLO alternatives, I would recommend the New Mayo Clinic Diet.
Isagenix is a company that provides meal replacement shakes, bars, beverages, and dietary supplements for weight loss and maintenance. They offer a protein-pacing caloric restriction (P-CR) approach, which involves consuming 4-6 protein-rich meals per day with over 15 grams of protein per meal. Isagenix products aim to provide approximately 1,200-1,500 kcals/day with 30% protein, 45% carbohydrate, and 25% fat.
According to a 2016 study by Paul J. Arciero from Skidmore College, Isagenix products significantly improve weight loss, body composition, and various biomarkers in obese adults compared to a traditional heart-healthy diet. Both men and women experienced similar reductions in total body fat, abdominal fat, and visceral fat, along with improvements in resting metabolic rate and biomarkers. The study also found that these benefits were maintained for 52 weeks, demonstrating long-term efficacy in comparison to a traditional diet.
However, there are a few drawbacks to consider with Isagenix. Some people may find the products expensive, as meal replacement shakes, bars, and supplements can add up in cost.
3. Optavia diet
The Optavia diet is a weight loss program that utilizes meal replacements and promotes healthy habits. It follows the Optimal Weight 5 and 1 plan, which involves consuming five Optavia Fuelings and one “lean and green” meal per day. The program aims for a calorie intake between 800 and 1,000 calories per day.
The main advantages of the Optavia diet include significant weight loss and improvements in body composition. Studies have shown that participants can lose at least 5% of their baseline weight while on the program.
While the plan provides behavioral support through coaching calls and access to a nutrition support team, there are some drawbacks to the Optavia diet. Firstly, it can be expensive, as participants are required to purchase costly meal replacement products. Secondly, the diet is highly structured and restricts food choices, which may lead to feelings of deprivation. Lastly, the long-term sustainability of the Optavia diet is questionable, as it heavily relies on meal replacements rather than promoting healthy eating habits.
4. Herbalife diet
Herbalife is a multi-level marketing corporation founded in 1980, specializing in dietary supplements and meal replacement products for weight loss. The company offers a range of products, including protein shakes and herbal teas, to support weight management.
The main benefits of the Herbalife weight loss program include its potential for weight loss and convenience as a meal replacement program. Studies have shown that Herbalife’s high-protein products can lead to significant weight loss, with an average reduction in BMI of 0.31 points. Additionally, Herbalife offers a variety of products that cater to different weight goals and dietary preferences, providing options for individuals seeking a personalized approach to weight management.
However, there are several drawbacks associated with Herbalife. One major concern is the potential for liver damage, with at least 50 cases reported and some studies suggesting a link between Herbalife products and liver injury. The multi-level marketing business model of Herbalife has also faced criticism for being exploitative, with allegations of distributors prioritizing sales over customer well-being.
Nutrisystem is a commercial weight loss program that offers pre-packaged, portion-controlled meals. It aims to help individuals lose weight by providing them with a calorie-restricted diet plan. The program offers various meal plans, with options ranging from 3 to 6 meals per day.
The benefits of the Nutrisystem diet include convenience, portion control, and support. The program provides pre-packaged meals that are ready to eat or require minimal preparation, saving time and effort. Portion-controlled meals help individuals maintain a calorie deficit, which can lead to weight loss. Nutrisystem also provides support through online resources, counseling, and community forums.
On the contrary, there are some drawbacks to consider. One of the main concerns is the cost of the program. The cost of Nutrisystem can range from $300 to $379.99 per month for auto-renewal subscriptions, and the total annual cost can range from approximately $4,953.55 to $6,104.52.
6. Jenny Craig
Jenny Craig is a weight loss program that provides personalized meal plans and coaching support. Participants can expect to lose an average of 2-4 pounds in 2 weeks and achieve a weight reduction of 7.1% to 10.9% at 12 months. The program offers convenience, portion control, and nutritional education to help individuals reach their weight loss goals.
The primary benefits of Jenny Craig include the convenience of pre-packaged meals delivered to your door, personalized coaching support, and the potential for significant weight loss. Participants can receive individualized meal plans and weekly consultations with a dedicated consultant, leading to an average weight loss of 6.4 kg (14.1 lbs) at 12 months. The program also offers nutritious breakfast options, satisfying lunch and dinner meals, and portion-controlled desserts to support healthy eating habits.
Some drawbacks of Jenny Craig include the cost, potential side effects, and occasional negative customer reviews. Pricing ranges from $420 to $840 per month, making it a more expensive option compared to other weight loss programs. Possible side effects may include mild gastrointestinal discomfort and bloating. Some customers have reported issues with the coaching support and have experienced difficulty obtaining refunds.
7. Mediterranean diet
The Mediterranean Diet is a dietary pattern that, similarly to the GOLO diet, emphasizes the consumption of whole, unprocessed foods, with a focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. It is characterized by a high intake of plant-based foods and moderate consumption of dairy products, poultry, and fish, while red meat is limited. The primary source of fat in this diet is olive oil, and herbs and spices are used for flavoring instead of salt.
The pros of the Mediterranean Diet include a reduced risk of cardiovascular disease and type 2 diabetes. It can lower the risk of heart disease by 30% and decrease all-cause mortality rates by 23%. Following the Mediterranean Diet has been associated with weight loss of 5-10% over two years and a significant reduction in body weight and waist circumference. Additionally, the high intake of fruits, vegetables, whole grains, and healthy fats can promote brain health and potentially prevent cognitive decline.
However, there are some drawbacks to the Mediterranean Diet. One potential drawback is that it may not result in significant weight loss for everyone. While some studies show weight loss benefits, the diet’s emphasis on healthy fats and moderate portions of carbohydrates may not lead to significant weight loss for individuals who require a more restricted calorie intake.
Additionally, the Mediterranean Diet may be more expensive than other diets due to the emphasis on fresh, whole foods and high-quality ingredients. Lastly, while the diet is generally well-tolerated, some individuals may experience side effects such as weight gain or stomach issues, particularly if they have celiac disease or lactose intolerance.
As an alternative to the GOLO Diet, Noom offers a psychology-based approach to weight loss via a mobile app. Instead of focusing on supplements or specific meal plans, Noom employs personalized coaching and mini-lessons in psychology to help users adopt sustainable healthy eating and exercise habits. The program includes daily meal and activity logging, along with continuous support from a team of health coaches and a peer community.
The main benefits of Noom include the psychological approach, accountability and support, and a focus on long-term weight loss. By incorporating behavioral change strategies, Noom helps users address emotional eating habits and develop a healthier relationship with food. The accountability and support provided by the health coaches and peer groups enhance motivation and adherence to the program. Furthermore, Noom emphasizes the importance of sustainable lifestyle changes for long-term weight loss, rather than promoting quick fixes or restrictive diets.
On the other hand, there are some drawbacks to consider when using Noom. First, it can be expensive, with monthly costs that may be higher than other weight loss programs. Second, Noom requires a significant commitment, including daily tracking of meals and regular weigh-ins. Lastly, Noom does not provide specific meal plans or prepared food delivery options, which may require additional effort from users to plan and prepare their meals.
9. Weight Watchers
Weight Watchers (WW) is a weight loss program that focuses on sustainable lifestyle changes. Users are assigned daily points based on factors like starting weight and food preferences, with higher values for foods high in sugar and saturated fat. WW offers three plans, with costs ranging from $3.38 to $6.92 per week.
The benefits of Weight Watchers include personalized experiences, with plans and point allowances tailored to individual responses and dietary preferences. The program promotes a non-restrictive diet that allows the consumption of a wide variety of foods, including zero-point foods that can be eaten in unlimited quantities. WW also emphasizes the value of an active lifestyle, encouraging users to incorporate exercise into their weight loss journey.
However, there are some cons to Weight Watchers. The app associated with the program can be difficult to navigate, making it challenging for users to access all the features included in their subscription. In-person workshops, which provide a sense of community, are only available with the more expensive plan. Additionally, while WW promotes healthier eating, the recipes and products highlighted during meetings may not align with the program’s emphasis on “natural” foods.
10. Ketogenic diet
A ketogenic diet is a low-carb, high-fat diet that, unlike the GOLO diet, restricts carbohydrate intake to less than 50 grams per day, typically around 20-30 grams. By consuming high amounts of fat (70-80% of total calories) and moderate protein, the body enters a state of ketosis where it produces ketone bodies for energy.
The main benefits of a ketogenic diet include rapid weight loss, improved metabolic markers, and reduced risk of chronic diseases. Studies have shown that people on a ketogenic diet can experience significant weight loss, with an average of 1-2 pounds per week. It also helps improve lipid profiles, such as reducing triglyceride levels and increasing HDL cholesterol, and can lower insulin requirements for type II diabetics.
One main drawback is the potential for nutritional deficiencies, as the diet restricts certain food groups like fruits, grains, and legumes. Additionally, some people may experience side effects such as the “keto flu,” which includes symptoms like fatigue, headaches, and irritability in the first few weeks of starting the diet. Another drawback is the limited long-term studies on the safety and sustainability of the ketogenic diet.
What are the alternatives to GOLO Release?
GOLO Release alternatives include a variety of appetite suppressants and weight loss supplements, each with their unique features. For example, PhenQ is a strong overall appetite suppressant that aids in weight loss and is vegan-friendly, while Capsiplex is tailored for bodybuilders aiming to lose fat and preserve muscle mass.
The 5 GOLO Release pills alternatives are listed below.
- PhenQ: This is a powerful slimming supplement that aids in weight loss by burning fat, preventing new fat cells, fighting fatigue, and enhancing mood. PhenQ promotes healthy eating habits by suppressing hunger and preventing overeating. Its unique formulation includes potent ingredients like α-Lacys Reset, Capsimax powder, and nopal, known for their fat-burning and appetite-suppressing properties.
- Capsiplex: Capsiplex is designed for ambitious individuals with specific body goals. Capsiplex aids in enhancing thermogenesis and promoting fat loss during exercise. It has two versions: Capsiplex Burn (for men) and Capsiplex Trim (for women), catering to different body goals. Both versions help control hunger, accelerate fat loss, and provide an energy boost for improved training capacity.
- Leanbean: Leanbean is caffeine-free, making it suitable for women seeking stimulant-free weight loss. Leanbean increases metabolism and calorie expenditure. It is known for its appetite suppressant capabilities, surpassing other top supplements. Leanbean is particularly useful for women aged 50+ who experience higher levels of hunger during menopause.
- PhenGold: PhenGold is an OTC appetite suppressant and fat burner suitable for both men and women. It is a popular alternative to prescription appetite suppressants and weight loss injections. PhenGold is an all-natural supplement with no major side effects and doesn’t require a doctor’s prescription.
- Zotrim: This is an herbal appetite suppressant that has been proven to be superior to prescription diet pills in clinical trials. Its main value comes from its ability to control hunger and reduce hunger cravings. Zotrim contains three natural ingredients with appetite-suppressing properties: yerba mate leaf, guarana seed extract, and damiana leaf extract.
What are some weight loss plans that also focus on insulin resistance like GOLO?
If you’re looking for weight loss plans that focus on insulin resistance like the GOLO diet, consider the Insulin Resistance Diet or the Mediterranean Diet. Both plans prioritize controlling blood sugar levels by promoting the consumption of whole grains, lean proteins, and plenty of fruits and vegetables. These diets aim to reduce unhealthy fats and processed starches, and they also emphasize calorie control and high fiber intake.