July 6, 2023
The GOLO diet, short for “Go Easy on Carbs, Go Low on Insulin,” is a unique approach to weight management and overall health. By focusing on the balance of hormones, specifically insulin, the GOLO diet aims to optimize your body’s ability to burn fat and maintain a healthy weight. Below you’ll find a comprehensive overview, outlining the key rules and guidelines of the GOLO diet, along with a convenient shopping list that is in tune with this dietary approach.
GOLO Diet Shopping List
Spices and Condiments
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The GOLO diet promotes a balanced and sustainable approach to weight loss and overall health through the consumption of whole, unprocessed foods. It focuses on stabilizing blood sugar levels, optimizing metabolism, and promoting fat burning.
To achieve these goals, the diet emphasizes three balanced meals a day to prevent overeating and maintain stable blood sugar levels. The meal composition should be carefully designed to include a combination of proteins, carbohydrates, and healthy fats, ensuring satiety, stable blood sugar, and sustained energy throughout the day.
Mindful eating is encouraged as a way to cultivate a healthier relationship with food and gain a better understanding of hunger and fullness cues.
Additionally, the GOLO diet incorporates supplementation with the GOLO Release supplement, which supports metabolic health and insulin regulation.
With its potential benefits including weight loss, blood sugar control, increased energy, improved cardiovascular health, and enhanced well-being, the GOLO diet offers a comprehensive approach to achieving health and vitality.
⚠️ Keep in Mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before going on the GOLO diet.
High-quality proteins like chicken breast, turkey breast, lean beef, salmon, and eggs are integral to the GOLO diet. These protein sources are not only delicious but also provide essential amino acids that play a crucial role in muscle repair and growth.
By incorporating these proteins into your meals, you can support satiety, helping you feel fuller for longer periods and curbing unnecessary snacking. Additionally, proteins assist in regulating blood sugar levels, which is beneficial for weight management and overall health on the GOLO diet.
A diverse range of vegetables is essential to the GOLO diet as they provide a plethora of nutrients and dietary fiber while being low in calories. Spinach, kale, broccoli, bell peppers, and other vegetables offer a wide spectrum of vitamins, minerals, and phytochemicals that are crucial for maintaining optimal health.
These colorful and nutrient-dense foods contribute to satiety, aiding digestion, and providing essential vitamins and minerals necessary for your body’s functions. By incorporating an assortment of vegetables, you can ensure a well-rounded intake of plant-based nutrients.
Fruits are a vibrant and flavorful part of the GOLO diet, offering an array of vitamins, minerals, and dietary fiber. Apples, berries, oranges, and kiwi are among the recommended fruits, as they provide a natural and wholesome source of sweetness.
Unlike refined sugars, the natural sugars in fruits are accompanied by fiber, which helps slow down sugar absorption and prevents drastic spikes in blood sugar levels. The presence of antioxidants in fruits supports your body’s natural detoxification processes and contributes to overall well-being.
Increase your fiber intake by consuming foods like vegetables, whole grains, legumes, and chia seeds. Fiber slows down the absorption of glucose and helps regulate blood sugar levels.
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Whole grains are a vital component of the GOLO diet, as they offer a rich source of complex carbohydrates and dietary fiber. Brown rice, oats, and quinoa, along with other whole grains, provide sustained energy, keeping you fueled throughout the day.
The fiber content in whole grains supports healthy digestion and contributes to feelings of fullness and satisfaction after meals.
Moreover, whole grains help maintain stable blood sugar levels, which is a cornerstone of the GOLO diet and can aid in weight management and overall metabolic health.
Healthy fats, such as those found in avocados, olive oil, and nuts, are an essential part of the GOLO diet. These fats provide a concentrated source of energy and are necessary for the absorption of fat-soluble vitamins. Incorporating moderate amounts of healthy fats in your meals promotes satiety, as they take longer to digest and help you feel satisfied after eating.
Also, these fats offer essential fatty acids that support various bodily functions, including hormone balance and brain health.
The GOLO diet recognizes the importance of flavor in making meals enjoyable and satisfying. Spices and condiments, such as garlic powder, black pepper, turmeric, and paprika, add depth and taste to your dishes without significantly increasing caloric content. They offer a range of flavors and aromas that can make your meals more exciting and enjoyable.
By incorporating a variety of spices and condiments, you can enhance the overall dining experience while sticking to the principles of the GOLO diet.
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What Foods to Avoid?
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.
GOLO Diet Lunch Ideas
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.
The GOLO diet offers a unique approach to weight management and overall health by focusing on balancing hormones, particularly insulin. By emphasizing whole, unprocessed foods and incorporating mindful eating practices, the diet aims to stabilize blood sugar levels, optimize metabolism, and promote fat burning.
To support your journey on the GOLO diet, we provided a convenient shopping list that serves as a guide to help you easily navigate your grocery shopping and ensure that you have the necessary ingredients to create delicious and nourishing meals aligned with the GOLO diet principles. Embrace the power of the GOLO diet and let our shopping list be your companion on your path to a healthier lifestyle.