“GOLO Release” is a supplement included in the GOLO weight loss diet that contains 7 plant-based ingredients and 3 minerals. These ingredients have been scientifically shown to have positive effects on glycemic control, lipid metabolism, and weight management, according to a 2019 study by Robert J. Buynak.
To use GOLO Release, individuals should take the supplement as directed by the program, which includes 1 to 2 capsules with meals. While the calories and meals may differ based on the individual’s weight, size, and other factors determined by the program, the dosage and frequency of GOLO Release are the same for everyone.
The purpose of GOLO Release is to aid in weight management and improve metabolic parameters in individuals with obesity. In a randomized, double-blind, placebo-controlled study, participants who took GOLO Release in combination with the GOLO diet lost an average of 6.07 kg of weight (13.36 pounds), compared to 3.38 kg (7.45 pounds) in the placebo group.
This article outlines the following nine steps to take GOLO Release for weight loss and also explores common reasons for not losing weight on the GOLO Diet.
- Understand the Purpose
- Mind the Timing
- Observe the Post-Meal Window
- Follow the Recommended Dosage
- Adhere to Smart Card Guidance
- Use Bonus Servings
- Contemplate Extra Release
- Evaluate Meals
- Keep an Eye on Food Choices
1. Understand the Purpose
Understanding the purpose of GOLO Release involves grasping its role within the broader GOLO weight loss program. Specifically, GOLO Release aims to control sugar cravings, minimize muscle loss, and promote steady weight loss. Each capsule of GOLO Release contains 70 mcg of chromium, a mineral often cited for its potential weight loss benefits.
According to a 2013 study by Igho Onakpoya from the University of Oxford, chromium supplementation has been examined for its efficacy in overweight and obese individuals. The meta-analysis of 11 studies showed a statistically significant difference in weight loss favoring chromium over a placebo, although the clinical relevance of this small effect is uncertain. The study also noted some adverse events associated with chromium supplementation, including watery stools, vertigo, headaches, and urticaria.
2. Mind the Timing
The timing for taking GOLO Release supplements refers to when the capsules should be consumed in relation to meals. Take the GOLO Release supplement with your meals, either at the beginning, during, or immediately after eating.
Avoid taking the supplement on an empty stomach, as this could lead to potential issues with low blood sugar. A 2010 study by Guy B Mulligan from the Cleveland Clinic Foundation found that taking supplements with the largest meal of the day improved absorption and increased serum levels by 56.7%.
Although the study focused on vitamin D, the principle of better absorption with food is generally applicable and supports the GOLO guidelines for taking Release with meals. If you are taking multiple capsules daily, space them out across your main meals; for instance, one with breakfast, one with lunch, and one with dinner, to maximize the supplement’s efficacy.
3. Observe the Post-Meal Window
Observe the post-meal window refers to the specific time frame within which the GOLO Release supplement should be taken if you forget to consume it before your meal. According to GOLO guidelines, if you miss taking the supplement before eating, you can still take it within 20 minutes after your meal for optimal effectiveness; beyond that window, the supplement may not be as effective.
The concept of timing supplements around meals has been studied in various contexts, such as a 2016 study by Alireza Naderi from Islamic Azad University. The study suggests that the timing of supplement consumption, including during mealtime, can have a significant impact on their efficacy. Therefore, the 20-minute post-meal window for GOLO Release aligns with the broader understanding of how timing can affect the effectiveness of dietary supplements.
4. Follow the Recommended Dosage
Follow the recommended dosage means adhering to the standard dosage guidelines set by the GOLO program, which is to take one Release supplement with each meal, totaling up to three per day. It is advised not to exceed two capsules per meal or four capsules per day on a regular basis.
Exceeding the recommended dosage can lead to an imbalance of nutrients and minerals in the body, which could have negative health implications. A 1998 study by Jennifer Cerulli from Albany College of Pharmacy highlighted a case of toxicity resulting from chronic ingestion of 6-12 times the recommended daily allowance of chromium supplement, an ingredient in the GOLO Release.
The study reported severe health issues such as weight loss, anemia, and renal failure in a patient who had exceeded the recommended chromium dosage. Overdosing on chromium can lead to elevated plasma concentrations, which in the study’s case, were 2-3 times higher than normal, causing a range of health issues. Adhering to the recommended dosage ensures that you are consuming a safe and effective amount, reducing the risk of toxicity and other adverse effects.
5. Adhere to GOLO Smart Card Guidance
Adhering to GOLO Smart Card means following the specific serving sizes and portions outlined on the GOLO Smart Card for meal planning. The guidance aims for users to have three balanced meals daily for optimal results.
The GOLO Smart Card provides a structured and balanced approach to meal planning, ensuring that you get the right proportions of nutrients from your meals. A 2017 study by Katie Evans from University College Cork found that using a concise food list, like the one presented in the Smart Card, led to strong positive correlations in nutrient intakes.
The study also demonstrated that a concise food list resulted in minimal differences in nutrient intakes (<6%) compared to an extensive list, indicating that the Smart Card can be a reliable guide for balanced nutrition. By adhering to the Smart Card guidance, you minimize the risk of overeating or undereating certain food groups, thereby optimizing your chances of weight loss or weight management. Following the Smart Card guidance ensures consistency in your diet, making it easier to track your progress and make necessary adjustments.
6. Use Bonus Servings
Using bonus servings refers to the act of incorporating additional servings of protein or carbohydrates into your daily GOLO meals or snacks. It allows you to have flexibility in your food choices and potentially take an extra Release if desired.
Using bonus servings is important because it helps cater to different food intake needs based on factors like gender, age, activity level, and exercise. It ensures that you are providing your body with the necessary nutrients to support your fitness goals and maintain a balanced diet. Additionally, incorporating bonus servings can prevent muscle loss and weight loss stalls, especially during intense workouts where up to 4 servings may be earned. It allows for a customized approach to your daily meals, promoting optimal health and wellness.
7. Contemplate Extra Release
Contemplating extra GOLO Release refers to the consideration of taking an additional serving of Release supplement in specific situations such as “off-plan” meals, high-stress periods, or times when you experience persistent hunger and cravings.
A 2023 study by Mohammad Reza Amini found that chromium supplementation significantly increased levels of glutathione (GSH) by 64.79 mg/dl, which is an antioxidant that helps combat oxidative stress. Extra GOLO Release could potentially boost your GSH levels further.
The same study indicated that chromium supplementation resulted in no significant changes in harmful oxidative stress markers like MDA, TAS, TBARS, suggesting that an extra dose may be relatively safe in this aspect.
Taking an extra Release during going off track can help control sugar cravings and stabilize blood sugar levels, especially when you’ve consumed larger servings than usual.
During high-stress periods, the extra Release can help in managing stress-related cravings, as stress often leads to imbalanced blood sugar levels. If you find yourself experiencing persistent hunger and cravings at specific times, an extra Release might help in regulating your appetite and preventing overeating.
8. Evaluate Meals
Evaluate your meals means scrutinizing your daily meals to ensure you are consuming the correct number of servings and sticking to the three-meal-a-day regimen as outlined on the GOLO Smart Card before considering increasing your Release supplement intake.
A 1985 study by Howerde Sauberlich titled “Bioavailability of vitamins” noted that the bioavailability of nutrients is closely linked with total caloric intake. Ensuring you’re eating the correct number of servings could make a difference in nutrient absorption.
The study also emphasized that nutrients not released for absorption during digestion are of no nutritional value. Evaluating your meals helps ensure that you’re consuming foods that contribute to effective nutrient absorption. The bioavailability of vitamins can be influenced by other nutrients and dietary components, making it crucial to have a balanced meal for optimal absorption.
If your meals are not aligned with the GOLO Smart Card, you may not be receiving the full benefit of the Release supplement, which is designed to work in synergy with a balanced diet. Properly evaluating your meals allows you to make data-driven decisions about your Release supplement intake, potentially avoiding unnecessary increases that could disrupt the balance of nutrients and their bioavailability.
9. Keep an Eye on Food Choices
Keeping an eye on food choices refers to the practice of carefully selecting foods that influence your sense of fullness or satiety. Maintaining a GOLO food journal can help you identify which foods make you feel fuller for longer periods, allowing you to adjust your food choices accordingly.
A 2014 study by Candida Rebello from Louisiana State University System emphasized that protein induces short-term satiety, making it crucial to include protein sources like low-fat dairy products, eggs, and legumes in your diet.
The study also noted that certain foods like nuts, despite being energy-dense, have a satiety-inducing effect when they replace other foods in an isocaloric manner. Dietary fiber sources like oats and rye have been documented to enhance satiety, reinforcing the need to incorporate such foods for better weight management.
Monitoring your food choices can offer practical application in adhering to weight loss diets, as foods that enhance satiety can potentially improve long-term compliance and lead to sustained weight loss.
How long does it take for GOLO to work for weight loss?
The time frame for seeing results with GOLO varies from person to person, but many individuals experience noticeable changes within the first 14-30 days. This can include weight loss in terms of pounds or inches, as the plan focuses on overall body composition rather than just the number on the scale. However, when asking about how long it takes for GOLO to work for weight loss, the answer depends on individual factors such as age, gender, physical activity, and more.
What are the reasons for not losing weight on GOLO?
The reasons you’re not losing weight on GOLO are due to factors such as a positive energy balance, a sedentary lifestyle, inadequate sleep, hormonal imbalances, or genetic predispositions.