The GOLO Diet: How Managing Your Insulin Levels Can Help You Lose Weight

Posted August 16, 2021 by in Health + Fitness

If you’re on the latest diet and weight loss programs but are still struggling to lose weight, you may want to check your blood sugar levels. Research shows that those who are overweight or obese are likely to have high blood sugar levels or diabetes. According to the latest National Diabetes Statistics Report by the CDC, almost 27 million people in the US have diabetes, and 89 percent of individuals diagnosed with these health condition are overweight or obese. Proper diabetes care is essential to manage this condition, which includes medication, physical activity, and the proper diet.

Moreover, keeping your blood sugar levels low not only helps to keep you healthy, but studies show that it can even lead to sustainable weight loss and help you keep the pounds off for good.

Here’s how managing your insulin levels can help you lose weight, and what you can do to keep your blood sugar under control. 


How can a low glycemic diet help you achieve weight loss?


Lately, everyone has been raving about the ketogenic diet, intermittent fasting, and the DASH diet as these weight-loss solutions have delivered amazing results for many individuals who are hoping to lose weight. But now, a different type of diet is starting to create waves due to its ability to promote long-lasting weight loss while keeping blood sugar levels steady.

The GOLO diet, which mostly comprised of foods that don’t elevate insulin levels, has been around for some time, and recent studies have shown that being on this type of meal plan can help to boost metabolism to reduce insulin resistance, burn fat, and maintain a healthy weight. 

The GOLO diet promotes eating whole foods like lean proteins, vegetables, fruits, and healthy fats, which makes it easy to get a whole day’s worth of essential nutrients. If the idea of calorie counting seems daunting to you, don’t fret– it’s easy to create three healthy meals everyday with this diet since you only need to include one to two portions of fats, carbohydrates, proteins, and vegetables per meal. This diet also keeps you feeling full longer, which can prevent you from binge eating or consuming unhealthy snacks that can lead to a sudden spike of your blood sugar levels.

Along with your diet, taking supplements may also be beneficial to aid weight loss, such as SARMS like Ostarine or Ligandrol, or plant-derived supplements that can boost metabolism like apple extract and banaba extract. However, it’s best to consult a physician before taking supplements, especially if you have a health condition like diabetes. 


More than just consuming the right foods


Apart from a well-balanced diet, the GOLO meal plan also focuses on managing your sugar levels through regular physical activity.  Individuals on this diet are advised to do a minimum of 15 minutes of moderate aerobic activity everyday, so take your pick from jogging, dancing, swimming, cycling, or speed walking. Being on this diet also means that you can’t eat anything with artificial sweeteners, added sugar, processed and refined foods, and sweetened beverages, so it’s important to omit these from your diet if you want to achieve good results.


The GOLO diet is a short-term diet that is designed to manage your insulin levels to speed up your metabolism. For this reason, your doctor or nutritionist may advise you to stay on it for no more than 90 days before gradually moving on to a less restricted meal plan. Remember to check with your doctor before starting any weight loss plan, especially if you have a pre-existing condition. 

*Photos by Trang Doan