Keto Vs. the GOLO Diet
When you start thinking about tackling weight loss and feeling healthier, you will be presented with an incredible number of diets that you may want to try. Keto is a proven way to help you feel better with the added benefit of shedding some stubborn body fat. However, the GOLO diet is rapidly increasing in popularity and may present another option. So what is it, and what’s the difference between the keto vs. GOLO diet?
Keto Vs. GOLO Diet: The Basics
Most people are already familiar with the basic tenets of the keto diet: it’s a low carb diet that focuses on consuming a relatively high amount of fat and moderate amounts of protein. [1] Dieters lose weight on keto because their bodies learn to burn fat instead of relying on carbohydrates for energy.
By implementing a calorie deficit, you can even lose weight that you may have struggled to lose prior to the diet. [2]
The GOLO diet also promises dieters that they will lose weight without having to make unhealthy sacrifices. The emphasis here is on consuming nutritionally-dense calories in moderation with an eye toward calorie deficits. In fact, the GOLO diet encourages you to consume only 1,300 to 1,500 calories each day. [3]
However, the GOLO diet also encourages you to take the GOLO company’s supplement known as Release. This supplement is supposed to help you lose more weight and inches compared to a placebo. [4]
This investment in supplements is one thing that holds many people back from the GOLO diet. On the other hand, keto can be accomplished using just a grocery list and a plan for what you will eat during the course of each day. Supplementation is not necessary to see weight loss, and this can save you substantial money.
Dietary Restrictions on Keto Vs. GOLO
Perhaps the biggest difference between keto vs. GOLO is the restrictions on what you can eat. On keto, you are ruthlessly cutting carbohydrates from your diet so that your body will turn to ketosis and burn fat for fuel. Some people find this restrictive way of eating difficult, but there are many readily available keto-friendly foods that can help you to feel full and satiated for longer.
In fact, one study even showed that the keto diet can help you to feel fuller for longer periods, which decreases the amount that you might want to consume. [5]
The GOLO diet is a bit more of a free-for-all when it comes to what you can have. Instead of limiting you to just a few food groups, the GOLO diet lets you consume whatever you want as long as you stick to the recommended calorie intake of 1,300 to 1,500 and their supplementation with Release.
Of course, the goal should be to consume more foods that have high levels of nutrients that can make you feel fuller longer. Still, many dietitians are wary of long-term calorie restriction and supplements that promise to help you lose weight. [6]
Does GOLO Actually Stabilize Blood Sugar Levels?
The main draw of the GOLO diet is that it claims to help you control your insulin levels, though there have not yet been many studies that back up this claim. If you are serious about stabilizing insulin levels and making a real impact on Type 2 diabetes or prediabetes, then you may want to stick with the tried-and-true keto diet.
Many studies have examined insulin sensitivity when the body is in ketosis. Especially when paired with exercise, the keto diet shows improved glycemic control in patients with or at risk of Type 2 diabetes. [7]
Many people, including some who have shared their success stories with Ketogenic.com, have successfully turned to the keto diet to manage diabetes without relying on medication.
Keto also comes with a wide variety of other benefits, such as improving inflammation in the body and lowering triglycerides. [8] [9] The best part is that you will not truly feel like you are depriving yourself of anything because the higher fat content of your foods will keep you feeling full for longer. After an initial period of adjustment and sometimes “keto flu,” many people start to feel much better and gain more energy than before starting keto. [10]
Which Is Better: Keto or GOLO?
The GOLO diet makes a lot of claims about its plant-based supplement and how it can trigger massive weight loss through calorie deficits. However, not much research has been done to back up these claims and the jury is still out on whether it is effective enough to warrant the price of the supplements over a simple calorie restriction diet.
Keto, on the other hand, has research behind it proving that it can help you look and feel better. From shedding stubborn pounds to reducing inflammation, cholesterol, and insulin sensitivity, you can experience the full benefits of ketosis without buying any branded products or signing up for a diet plan–and all you have to do is cut down your carb intake. It is a simple tradeoff that allows you to experience real food within certain parameters.
If you are on the fence about which type of diet is right for you, keto is an obvious first choice to try, even if you have not had success with other diets in the past. Give it a try and see what you think!
References
Harvard T.H. Chan School of Public Health. (2019, May 22). Diet Review: Ketogenic Diet for weight loss. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
Guarnotta, V., Emanuele, F., Amodei, R., & Giordano, C. (2022). Very Low-Calorie Ketogenic Diet: A Potential Application in the Treatment of Hypercortisolism Comorbidities. Nutrients, 14(12), 2388. https://doi.org/10.3390/nu14122388
GOLO. (n.d.). Golo for Life Plan. GOLO. https://www.golo.com/pages/golo-diet
GOLO. (n.d.-b). Stop Dieting and Start Losing Weight. GOLO. https://www.golo.com/pages/shop-golo
Benlloch, M., López-Rodríguez, M. M., Cuerda-Ballester, M., Drehmer, E., Carrera, S., Ceron, J. J., Tvarijonaviciute, A., Chirivella, J., Fernández-García, D., & de la Rubia Ortí, J. E. (2019). Satiating Effect of a Ketogenic Diet and Its Impact on Muscle Improvement and Oxidation State in Multiple Sclerosis Patients. Nutrients, 11(5), 1156. https://doi.org/10.3390/nu11051156
Dupere, K., Kita, P., & Sweeney, E. (2023, May 9). Can the GOLO diet help you lose weight? Dietitians Explain. Men’s Health. https://www.menshealth.com/nutrition/a30360542/golo-diet/
Skow, S. L., & Jha, R. K. (2023). A Ketogenic Diet is Effective in Improving Insulin Sensitivity in Individuals with Type 2 Diabetes. Current diabetes reviews, 19(6), e250422203985. https://doi.org/10.2174/1573399818666220425093535
Ruskin, D. N., Sturdevant, I. C., Wyss, L. S., & Masino, S. A. (2021). Ketogenic diet effects on inflammatory allodynia and ongoing pain in rodents. Scientific reports, 11(1), 725. https://doi.org/10.1038/s41598-020-80727-x
Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., Al-Sayer, H. M., Bo-Abbas, Y. Y., & Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental and clinical cardiology, 9(3), 200–205.
Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus, 12(8), e9639. https://doi.org/10.7759/cureus.9639
