GOLO Diet Food List (+ Shopping List and PDF)

On the GOLO diet, it is recommended to avoid certain types of foods that can hinder weight loss efforts and negatively impact blood sugar levels. By understanding which foods to avoid, you can make more informed choices and optimize your success on the diet.

Processed Foods: These are foods that have undergone extensive processing and often contain artificial additives, enhancers and sweeteners. Examples include packaged snacks like chips and cookies, sugary cereals, fast food, and processed meats such as sausages and deli meats. These foods are typically high in unhealthy fats, sodium, and added sugars, which can lead to weight gain, blood sugar spikes, and increased inflammation in the body.

Refined Sugars: Foods and beverages that contain added sugars should be avoided on the GOLO diet. This includes sugary drinks like soda, fruit juices, and energy drinks, as well as desserts, pastries, and candies. Consuming these high-sugar foods can lead to rapid blood sugar spikes and crashes, promote cravings for more sweet foods, and contribute to weight gain and insulin resistance.

Trans Fats: Trans fats are artificially created fats that are commonly found in fried foods, margarine, and commercially baked goods. These fats are known to raise bad cholesterol levels (LDL) and lower good cholesterol levels (HDL). They can increase the risk of heart disease, promote inflammation in the body, and negatively impact overall health. It is best to avoid or minimize consumption of foods that contain trans fats.

Refined Grains: Refined grains are grains that have been processed and stripped of their bran and germ, which removes valuable nutrients and fiber. Examples include white bread, white rice, and pasta made from refined flour. These refined grains are quickly digested, leading to rapid spikes in blood sugar levels. In contrast, whole grains like whole wheat bread, brown rice, and quinoa are recommended on the GOLO diet due to their higher fiber content and slower digestion, which helps stabilize blood sugar and promote satiety.

We've curated a selection of appetizing lunch ideas that are not only delicious but also in line with the principles of the GOLO Diet. These flavorful and nutritious options will keep you satisfied while supporting your weight loss and overall health journey.

Grilled Chicken Salad: Enjoy a refreshing and satisfying lunch with a bed of crisp mixed greens topped with grilled chicken breast. Add vibrant cherry tomatoes, sliced cucumbers, and colorful bell peppers for a burst of freshness. Drizzle with a tangy lemon vinaigrette and sprinkle with toasted almonds for added crunch and flavor.

Quinoa and Vegetable Stir-Fry: Create a delicious and nutritious lunch by sautéing a colorful medley of vegetables like broccoli, carrots, bell peppers, and snap peas in a light sesame oil and soy sauce dressing. Mix in cooked quinoa for a protein-rich base and garnish with a sprinkle of sesame seeds for an extra crunch.

Turkey Lettuce Wraps: For a light and satisfying lunch, wrap lean turkey slices, crisp lettuce leaves, and crunchy cucumber and carrot strips in a gluten-free tortilla or lettuce wrap. Top it off with a dollop of creamy avocado spread and a squeeze of fresh lime juice for a burst of zesty flavor.

Mediterranean Chickpea Salad: Dive into the flavors of the Mediterranean with a vibrant salad featuring chickpeas, cherry tomatoes, cucumbers, red onions, and Kalamata olives. Toss with a zesty lemon and herb dressing and sprinkle with crumbled feta cheese for a savory and satisfying lunch option.

Salmon and Quinoa Bowl: Treat yourself to a nourishing lunch bowl packed with omega-3 fatty acids and protein. Start with a base of cooked quinoa and top it with grilled salmon filet, roasted sweet potatoes, steamed broccoli, and a creamy avocado salsa. This colorful and nutrient-dense bowl will keep you energized and satisfied throughout the day.