What’s the GOLO diet and can it help with insulin resistance? The expert verdict

Hailed as one of the most popular diets of 2019 by Metro, the GOLO diet links weight loss and insulin (a hormone that plays a key role in your blood sugar management and metabolism). 

However, with a lack of evidence-based research and its focus on pricey supplements and products, independent experts question its effectiveness. Here, we ask two leading nutritionists to weigh in – can the GOLO diet help with insulin management and weight loss, and is it a safe and sustainable diet to try?

“It encourages eating whole, minimally processed foods, combining protein, carbs and healthy fats at each meal to help balance your blood sugar, plus it includes an exercise plan and promotes stress management.”

So far, so promising. However, the programme can also include a supplement called ‘Release’. “The GOLO diet markets this supplement to help support your metabolism and insulin function,” says Charlotte. “However, it’s really important to note that it isn’t backed by scientific research or evidence. Without this evidence-based data, it’s hard to confirm whether the supplement is worth the money or even safe to take.

“The supplement contains a blend of herbs and minerals, which might seem harmless, but it’s widely known that some of these can interfere with medications such as those for diabetes, which is why it’s essential to talk to your GP or health professional before starting any new supplement,” she says.

“It might also appeal to those with polycystic ovary syndrome (PCOS), a condition linked to insulin resistance,² or anyone looking to improve their metabolic health.”

“After eating, your blood sugar levels rise, sparking the pancreas to release insulin,” says Charlotte.⁴ “Insulin acts as a key, allowing glucose to enter cells. It also helps regulate fat and protein metabolism.”⁵

“This means there’s more glucose in your blood to get converted to fat for storage. This can create a vicious circle, as more fat, particularly when carried around your middle, can worsen insulin resistance.”⁶

When fat builds up around your organs, like your liver and pancreas, this can sometimes cause or worsen insulin resistance⁷ as the insulin can’t get through the fat. “And this is why insulin resistance can make it harder for people to lose weight,” says Jo.⁸

You might not have any symptoms of insulin resistance,⁹ but according to Charlotte, they can include:

If you’re worried about insulin resistance, speak to your doctor. You might also want to get personalised, one-to-one dietary advice from a registered dietician or nutritionist.

The GOLO website also suggests that insulin resistance can lead to metabolic dysfunction,¹¹ which it claims can trigger stress, anxiety, lower energy and other symptoms that drive overeating and cravings. 

“This is why the diet promotes eating balanced meals combining carbohydrates with protein and fat, as this can help slow the absorption of glucose into your bloodstream, preventing sharp blood sugar spikes,” says Charlotte.¹² 

By encouraging whole, nutrient-dense foods and avoiding highly processed and high-sugar options, the diet is said to improve your insulin sensitivity and therefore help you lose weight steadily and healthily. 

“Stabilising blood sugar through a healthy diet and lifestyle changes is a good strategy for improving insulin resistance. But the GOLO diet isn’t the only diet that can help stabilise your blood sugar. Other diets with a greater evidence base and have been recommended by international dietary guidelines (whereas GOLO hasn’t) include the DASH diet (Dietary Approaches to Stop Hypertension), the Mediterranean diet and intermittent fasting.”

“Lots of these foods are also high in fibre, which can help with insulin resistance¹³ – they’re slowly digested and reduce blood sugar spikes, but they can also feed the good bacteria in your gut.” A healthy gut microbiome has been proven by research to play a role in your metabolism.¹⁴

“Managing your insulin levels through balanced eating, physical activity and weight management can help regulate your hormones, improve menstrual regularity and support fertility. 

“The GOLO diet’s focus on stabilising blood sugar might be helpful for those with PCOS, but ideally, you should adapt your diet to your individual needs. I’d always recommend personalised dietary advice from a dietitian or nutritionist if you have PCOS and need help managing your symptoms.”

However, while plenty of testimonials claim weight loss results on the GOLO website, both Charlotte and Jo highlight the lack of high-quality studies. 

“Most available studies have been funded or conducted by the GOLO company, and more rigorous independent research is needed to confirm its effectiveness compared to other evidence-based dietary approaches,” says Charlotte.

Jo also highlights the importance of other lifestyle factors when maintaining a healthy weight or losing weight. “Exercise is crucial and more research is finding that it can also be effective for managing blood sugar.” A recent study²⁰ found that just two minutes of walking after eating can help stabilise blood sugar and insulin levels compared to standing or sitting after a meal. 

“Strength training can help especially, as muscles absorb sugar from your blood.²¹ The more muscle cells you have, the more blood sugar is used, helping with regulation.”

“If followed sensibly – focusing on whole foods and balanced meals – the GOLO diet can be safe and sustainable. However, any diet encouraging expensive supplements or lacking flexibility might be harder to maintain long-term. And I wouldn’t recommend the reliance on supplements like GOLO’s ‘Release’, which might not be necessary and aren’t evidence-based.” 

“There’s also no reason to pay money for this diet,” Jo points out. “If in doubt, work with a doctor, registered dietician or nutritionist.” This is especially important for people with health conditions such as diabetes or PCOS, who might need more personalised, tailored guidance. 

And don’t forget, healthy lifestyle habits are just as important as diet. “Regular physical activity, stress management techniques (like yoga²² or meditation) and good sleep hygiene²³ are also effective and sustainable ways to manage insulin resistance and support overall health,” says Charlotte.