What is a GOLO Diet?

The GOLO Diet is a weight loss program designed to address weight gain and poor metabolic health by promoting balanced hormones and healthy blood sugar levels. Central to this diet is the consumption of whole, unprocessed foods, which are critical to its success. The GOLO diet food list emphasizes lean proteins, fresh fruits, and a variety of other food groups while avoiding processed foods, refined grains, and added sugars.

A distinctive feature of the GOLO Diet is its Release supplement, which aims to support weight loss by helping to balance hormones and manage caloric intake. This dietary supplement works alongside the diet to enhance weight loss results.

The meal plans in the GOLO Diet are designed to provide a balanced intake of nutrients. They focus on delivering the right foods in the right quantities to promote weight loss and maintain overall health. The diet encourages the consumption of permissible foods that support a healthy lifestyle, focusing on reducing emotional eating and improving sleep quality.

A critical aspect of the GOLO Diet is its approach to creating healthy habits. By encouraging the preparation of balanced meals and offering an eating plan that includes a wide range of permissible foods, the diet helps individuals on their weight loss journey to reach their goal weight healthily and sustainably.

The cost of the GOLO Diet, including the GOLO supplement, can vary, and it is recommended to consult with a registered dietitian before starting any new diet program, especially one that includes dietary supplements. The GOLO Diet aims not just for weight loss but for a holistic improvement in health and well-being.

Printable Golo Diet Food List

Download this Golo Diet Food List to help clients maintain a healthy weight.

How do you utilize the printable GOLO Diet Food List template?

The printable GOLO Diet Food List is a vital educational tool designed to empower patients with the knowledge and flexibility to manage their diet effectively within the GOLO Diet framework. It enhances patient education, allowing individuals to make informed choices about their food while adhering to the dietary principles of the GOLO Diet. Patients can maintain control over their diet and choose the food they prefer from the approved list.

Here's how to use this template:

Step 1: Download the printable GOLO Diet Food List

Download the printable GOLO Diet Food List through the Carepatron app or download it from the link below from our Resource Library. The list is available in an interactive PDF format suitable for digital use, or it can be printed for manual entry. If you fill it out digitally, you can send it to patients via the Carepatron app's patient portal.

Step 2: Familiarize your patient with the list's contents and food categories

Review the list with your patient to understand the food categories, such as proteins, carbohydrates, and healthy fats. Note the variety of foods recommended, focusing on whole, unprocessed options. This step is crucial for helping patients understand how to make healthier food selections.

Step 3: Guide patients in meal planning

Assist your patients in using the food list to plan their daily meals. Ensure they incorporate a balanced mix of proteins, carbs, and fats in each meal, adhering to the GOLO Diet principles. Offer suggestions and modifications based on each patient's specific dietary needs, preferences, and medical conditions.

Step 4: Assist in creating a shopping list

Help your patients translate their meal plans into a practical shopping list. Use the printable GOLO Diet Food List to identify and highlight the necessary items. This step reinforces the meal planning process and prepares patients to implement their diet plan successfully.

Following these steps, you can effectively utilize the Printable GOLO Diet Food List to help patients maintain a balanced diet, manage weight, and improve overall health.

GOLO Diet Food List example (sample)

Carepatron has developed a sample template that a fictitious healthcare professional filled out for their patient, listing the foods they should buy and consume. It will serve as a reference for those implementing the GOLO Diet. This example helps illustrate how to effectively use the GOLO Diet Food List in a clinical setting, providing a visual guide for healthcare providers and their patients.

Download this GOLO Diet Food List example

GOLO Diet Food List example (sample)

When would you use this list?

The GOLO Diet, designed to stabilize blood sugar levels and boost metabolism, is primarily considered by individuals looking to manage their weight and improve overall health. Its approach involves a combination of a balanced diet, regular exercise, and the supplement Release, which is central to the program.

People may choose the GOLO Diet for various reasons. It's particularly appealing to those who have previously struggled with yo-yo dieting, as it emphasizes sustainable, long-term weight loss rather than quick fixes. This diet is also suitable for individuals seeking to manage conditions like type 2 diabetes or insulin resistance, as it focuses on controlling blood sugar levels.

Our GOLO Diet food list includes many nutritious, whole foods. This includes lean proteins, healthy fats, and a variety of fruits and vegetables, ensuring a balanced intake of essential nutrients. Whole grains and high-fiber foods are also a significant part of the diet, promoting satiety and aiding digestive health. Processed foods, artificial sweeteners, and high-sugar products are generally avoided, encouraging a more natural and wholesome approach to eating.

Incorporating the GOLO Diet into your lifestyle involves planning meals and snacks from the approved food list, regular physical activity, and taking the Release supplement as directed. The diet doesn't just aim for weight loss; it also encourages overall wellness, including improved energy levels, better sleep, and enhanced mental clarity.

Before starting the GOLO Diet or any diet, it's advisable to consult with a healthcare provider, especially if you have existing health conditions or specific dietary needs. This ensures that the diet aligns well with your health goals and provides the necessary nutrients your body requires.

GOLO 7-Day Meal Plan

To complement our GOLO Diet Food List, Carepatron offers the GOLO 7-Day Meal Plan template, a versatile and user-friendly template designed specifically for healthcare professionals such as dietitians and nutritionists.

The GOLO 7-Day Meal Plan free template contains a blank table allows professionals to craft personalized meal plans tailored to their client's nutritional needs and health goals. It provides a structured format for outlining meals for each day of the week, facilitating meal planning and adherence to the GOLO diet principles. Additionally, professionals can enhance the meal plan by adding links to recipes, further assisting clients in preparing healthy and delicious meals.

What else to keep in mind?

When following the GOLO Diet, it's vital to be mindful of certain foods that should be avoided to maximize their effectiveness. These foods can negatively impact your efforts to maintain stable blood sugar levels and achieve weight loss.

Steer clear of processed foods

The GOLO Diet emphasizes the importance of avoiding processed items. Often packed with artificial additives, sweeteners, and unhealthy fats, these foods can derail your diet efforts. Examples include packaged snacks, fast foods, and processed meats like sausages or deli items. Such foods are not only calorie-dense but also contribute to spikes in blood sugar and inflammation.

Say no to refined sugars

Refined sugars are a major no-go on the GOLO Diet. This includes sugary drinks, desserts, and candies. These high-sugar items can cause blood sugar levels to fluctuate rapidly, increasing cravings and potential weight gain. Opting for natural sweeteners or sugar-free options can be a healthier alternative.

Avoid trans fats

Trans fats, commonly found in fried foods, margarine, and some baked goods, are detrimental to heart health and overall well-being. They can raise harmful cholesterol levels while lowering good cholesterol, increasing the risk of heart disease. Reading labels and choosing heart-healthy fats can significantly benefit your health on the GOLO diet.

Limit refined grains

Refined grains, such as white bread and white rice, lack the nutritional value of their whole-grain counterparts. These grains are quickly absorbed, leading to spikes in blood sugar. The GOLO Diet encourages the consumption of whole grains like brown rice and whole wheat bread, which are richer in fiber and nutrients, aiding in better blood sugar control and prolonged satiety.

In summary, the GOLO diet's success hinges on what you include in your diet and what you exclude. Avoiding these foods is crucial for maintaining stable blood sugar levels, supporting weight management, and fostering overall health and well-being.

Research & evidence

The GOLO diet is founded on robust nutritional principles, emphasizing increased physical activity and eliminating processed foods. These strategies aid in losing weight and enhancing blood sugar control.

Significant research supports that regular physical exercise can effectively lower blood sugar levels for individuals, whether they have diabetes or not. This highlights the crucial role of physical activity in managing and preventing blood sugar-related issues (Colberg, 2010).

Furthermore, an analysis involving ready-to-eat food items revealed that minimally processed foods not only provide greater satiety but also have a lower impact on blood sugar levels compared to highly processed foods (Fardet, 2016). This underscores the importance of choosing less processed options for better health outcomes.

Central to the GOLO diet is its emphasis on nutrient-rich whole foods, including various fruits, vegetables, sources of healthy fats, and lean proteins. This approach ensures an ample intake of essential vitamins, minerals, and antioxidants crucial for overall health.

Additionally, the GOLO diet is particularly advantageous for those with limited nutritional knowledge. It simplifies meal planning by recommending a combination of 1–2 portions of carbohydrates, proteins, fats, and vegetables in each meal. This method makes preparing balanced and comprehensive meals easier, fostering a nutritious and holistic diet.

Why use Carepatron as your GOLO Diet Food List app?

Using Carepatron as your GOLO Diet Food List app can offer significant advantages, especially for nutritionists, dietitians, health coaches, and individuals following the GOLO diet. Here's why Carepatron stands out as an excellent choice for managing a GOLO Diet Food List:

  • Organized and customizable food lists: Carepatron allows for the creation of organized and customizable food lists. With its clinical documentation tools, you can tailor your GOLO Diet Food List to individual needs, track progress, and adjust as necessary.
  • Secure storage and access: Utilizing Carepatron's secure electronic health records system, all diet plans, including the GOLO Diet Food Lists, are stored securely. This ensures that sensitive dietary information is kept confidential and is accessible anytime, anywhere.
  • Integrated practice management: For professionals like dietitians and health coaches, Carepatron's practice management software provides an integrated platform for managing client diets, appointments, and progress tracking, all in one place.
  • Telehealth for remote consultations: The telehealth capabilities benefit remote consultations, enabling professionals to provide guidance and support to clients on the GOLO Diet, regardless of location.
  • Efficient tracking and monitoring: With features like customizable templates and easy data entry, CarePatron makes it simple to track and monitor the GOLO Diet Food List adherence, nutritional intake, and overall progress of the diet plan.
  • Automated reminders and notifications: Utilize appointment reminders to schedule regular check-ins or shopping reminders, helping to maintain consistency and adherence to the diet plan.
  • Accessible to a broader audience: Whether you're a professional working with clients or an individual following the GOLO Diet, Carepatron's user-friendly interface makes it accessible and easy to use for everyone.
  • Ongoing support and updates: Carepatron provides continuous support and regular updates, ensuring that users always have access to the latest tools and features for dietary management.

In essence, Carepatron offers a comprehensive, secure, and user-friendly solution for managing the GOLO Diet Food List and the GOLO 7-Day Meal Plan, making it an ideal choice for healthcare professionals and individuals dedicated to nutritional wellness and effective diet management.

Clinical Documentation


Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., Chasan-Taber, L., Albright, A. L., & Braun, B. (2010). Exercise and type 2 diabetes: The American College of Sports Medicine and the American Diabetes Association: Joint position statement. Diabetes Care, 33(12), 147–167. https://doi.org/10.2337/dc10-9990

Fardet A. (2016). Minimally processed foods are more satiating and less hyperglycemic than ultra-processed foods: a preliminary study with 98 ready-to-eat foods. Food & function7(5), 2338–2346. https://doi.org/10.1039/c6fo00107f 

When should you take GOLO?
When should you take GOLO?

Commonly asked questions

When should you take GOLO?

GOLO should be taken as directed in the program guidelines, typically before meals, to help regulate blood sugar levels and support effective weight management.

Do you have to follow a meal plan on GOLO?

A structured meal plan is recommended for the GOLO diet to ensure balanced nutrition and maximize the program's benefits in achieving sustainable weight loss.

Can you have snacks between meals on GOLO?

Yes, you can have snacks between meals on the GOLO diet. It is advisable to choose healthy snacks that align with the dietary recommendations of the program to maintain blood sugar levels and curb hunger.

Does GOLO control hunger?

Yes, the GOLO diet is designed to control hunger and help you lose weight by promoting a balanced intake of macronutrients and supporting stable blood sugar levels, which can help reduce cravings and excessive appetite.

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