La dieta Golo, también conocida como el Plan Metabólico Golo, se lanzó en 2009. Según el sitio web oficial de la dieta , fue desarrollada por un «equipo de médicos y farmacéuticos dedicados», pero no está claro quiénes son exactamente. Para seguir a Golo, señala el sitio web , usted come «1300 a 1500 calorías nutricionalmente densas» por día y toma un suplemento dietético llamado Release. El objetivo, según el sitio web, es «estar más saludable sin reducir el exceso de calorías, renunciar a grupos de alimentos o comer alimentos dietéticos poco saludables».
El plan gira en torno a la idea de recuperar el control de su salud metabólica, lo que incluye hacer que su metabolismo sea «más eficiente», abordar la resistencia a la insulina (la insulina es una hormona que regula la cantidad de glucosa en la sangre y la resistencia a la insulina es un sello distintivo deprediabetesy diabetes tipo 2), y equilibrar las hormonas (como las hormonas del hambre y el estrés). El primer elemento, la resistencia a la insulina, parece ser el objetivo más importante del programa. La compañía afirma en su sitio web que el suplemento dietético detiene el aumento de peso y puede » revertir la resistencia a la insulina » para que su cuerpo pueda «liberar la grasa almacenada». Pero probablemente no sea necesario tomar un suplemento para mejorar la sensibilidad a la insulina. Según los Centros para el Control y la Prevención de Enfermedades (CDC) , revertir la resistencia a la insulina implica aumentar la actividad física, perder peso, evitar los niveles altos de azúcar en la sangre, controlar el estrés y dormir adecuadamente.
Golo hace algunas afirmaciones médicas realmente importantes, entre ellas que sus clientes informaron menos síntomas de PCOS ( síndrome de ovario poliquístico ), se curaron de prediabetes o diabetes tipo 2 y redujeron su presión arterial y colesterol.
Pros de la dieta Golo
La buena noticia es que se le anima a comer alimentos buenos para usted. “El plan parece ser un plan de alimentación saludable con alimentos integrales que prioriza las frutas, las verduras, las proteínas magras, las nueces y los granos integrales sobre los granos refinados”, dice Samantha Cassetty, RD , de la ciudad de Nueva York. “Este sería un plan muy saludable para promover un peso más saludable y resultados de salud positivos”, dice ella.
Con un enfoque en los alimentos integrales, se depende menos de los alimentos procesados , y eso por sí solo puede ser una bendición para su salud. Cassetty señala un estudio publicado el 16 de mayo de 2019 en Cell Metabolism que sugiere que esta forma de comer puede ser favorable para perder peso. El estudio fue pequeño (solo 20 adultos), pero durante dos semanas los participantes comieron una dieta ultraprocesada o sin procesar. Luego cambiaron las dietas durante otras dos semanas. Cuando comían comida procesada, los participantes consumían 500 calorías más (de carbohidratos y grasas) que las personas que hacían dieta de alimentos frescos, y aumentaban alrededor de dos libras. ¿En cuanto a los que están a dieta con alimentos frescos? Perdieron dos libras. “Las personas que comen alimentos procesados no se llenan tan rápido y comen más rápido, por lo que consumen más alimentos”, dice Cassetty.
Contras de la dieta Golo
Esta dieta depende del suplemento, llamado Release. De acuerdo con las preguntas frecuentes de la compañía, Release está hecho de siete ingredientes naturales de origen vegetal y tres minerales:
Zinc
Magnesio
Cromo
Extracto de hoja de banaba
rodiola rosa
extracto de berberina
extracto de salacia
extracto de gardenia
inositol
extracto de manzana
Se promociona como un suplemento para bajar de peso que evita que aumenten los niveles de insulina. La evidencia limitada muestra que el extracto de hoja de Banaba se puede usar para reducir los niveles de glucosa en sangre en personas con diabetes. Rhodiola rosea es una planta con flores que puede afectar las células que almacenan grasa, particularmente en la sección media, según un estudio .
Aún así, esta investigación preliminar no es una evidencia sólida de que este tipo de suplemento, o cualquier suplemento para perder peso, sea una panacea. “Nunca ha habido un suplemento para aumentar material y significativamente su pérdida de peso durante un período sostenible o a largo plazo”, dice Cassetty.
Además, existen posibles problemas de seguridad con el suplemento Release. “Estoy un poco preocupada con el suplemento”, dice Emmaline Rasmussen, RDN , propietaria de Sound Nutrition en Chicago. Ella sugiere que cualquier persona interesada consulte a un médico y un dietista registrado antes de probar la dieta Golo, especialmente aquellos que controlan la diabetes. “La diabetes puede regularse con medicamentos, y puede ser potencialmente peligroso comenzar una dieta que pretenda afectar los niveles de insulina sin supervisión médica”, dice.
Si bien la compañía afirma que el suplemento es seguro para tomar con medicamentos, al menos querrá preguntarle a su equipo de atención médica si se deben ajustar sus medicamentos. (La compañía señala que Release puede reducir el azúcar en la sangre, por lo que es posible que sea necesario ajustar ciertos medicamentos). También es posible que esté tomando medicamentos para la presión arterial alta , una condición que esta dieta pretende mejorar. En ese caso, su médico debe controlar cualquier progreso y evaluar si es necesario ajustar su receta de alguna manera.
Además, tenga en cuenta que, en general, la Administración de Drogas y Alimentos de los EE. UU. (FDA) no regula los suplementos de la misma manera que lo hacen con los medicamentos convencionales. Es decir, la FDA no prueba los suplementos antes de que se comercialicen; esa responsabilidad recae en los fabricantes de suplementos.
Investigación científica sobre la dieta Golo
Hay una falta de investigación publicada revisada por pares en una revista médica sobre la dieta Golo. Uno de sus estudios piloto no tenía un grupo de placebo. (Incluir un grupo de placebo es parte del estándar de oro en la investigación, ya que puede ayudar a los científicos a evaluar si los resultados se pueden atribuir a la intervención). La revisión por pares también es crítica, dice Cassetty: «Si la investigación no pasa por ese rigor , los resultados no son tan significativos”, dice ella.
Un pequeño estudio aleatorio, doble ciego, controlado con placebo sobre Golo apareció en la revista revisada por pares Trends in Diabetes and Metabolism en mayo de 2019 y está vinculado en el sitio web de la compañía. Compuesto por 68 participantes, los que siguieron la dieta Golo y tomaron Release perdieron alrededor de 13 libras durante 13 semanas, en comparación con el grupo de placebo que perdió alrededor de 7.5 libras. Sin embargo, para tener una perspectiva, tenga en cuenta que el estudio fue pequeño y 13 semanas son resultados a corto plazo: no está claro qué sucedió con estos participantes después de tres meses. (Esencialmente, es fácil perder peso con cualquier dieta si la sigue durante un período de tiempo tan corto). Tenga en cuenta, sin embargo, que este estudio fue financiado por la compañía Golo, por lo que existe un posible conflicto de intereses.
Reseñas de la dieta Golo
Es muy posible que pierda peso con la dieta Golo. Pero los expertos, incluido Rasmussen, lo atribuyen a la restricción calórica en lugar del suplemento Release. “Al reducir las calorías, la mayoría de las personas perderán peso”, dice ella.
Es fácil encontrar una serie de críticas favorables en su sitio web, con personas que muestran sus cuerpos «antes» y «después». “Esto promueve la idea de que la salud tiene un solo aspecto, pero los cuerpos vienen en muchos tamaños diferentes y lo saludable no tiene aspecto”, dice Cassetty.
Precios de la dieta Golo
Para comenzar la dieta, pedirá el suplemento Release. Junto con el suplemento, recibirá el plan Golo for Life (una guía) y myGolo (planes de comidas, apoyo del entrenador, recetas) y la guía Defeating Diet Obstacles, un paquete total que, según la compañía, tiene un valor de $279.
La cantidad de Release que compras parece estar ligada a la cantidad de peso que te gustaría perder.
Esto es lo que aparece actualmente en su sitio web :
1 botella de Release, para perder de 10 a 20 libras (lb): $59.95
2 botellas de Release, para perder 21–40 lb: $99.90
3 botellas de Release, para perder 41–60 lb: $119.85
Lista de alimentos de la dieta Golo
Aquí hay una lista de muestra de los alimentos que puede comer y los tipos que debe evitar en la dieta Golo.
Qué comer
Según el sitio web , los alimentos que se recomiendan son:
Manteca
Huevos
Leche entera
Queso
yogur griego
frutas
Verduras
Granos, incluyendo pan y pasta
Pollo
Pez
Bife
Nueces
Que evitar
Hay pocas restricciones más allá de centrarse en alimentos integrales ricos en nutrientes. También se alienta a las personas a evitar productos altamente procesados, como batidos dietéticos, barras y sustitutos de comidas, y a limitar o evitar los alimentos y refrigerios muy refinados y procesados en general.
Un menú de muestra de 1 día en la dieta Golo
Según un video privado en el canal de YouTube de Golo, debe organizar sus comidas en proporciones de porciones sugeridas.
Desayuno 1 grasa, 2 proteínas, 2 carbohidratos, 1 verdura
Almuerzo 1 grasa, 2 proteínas, 1 carbohidrato , 2 vegetales
Cena 1 grasa, 1 proteína, 1 carbohidrato, 2 vegetales
Una idea general es dedicar una o dos horas por semana a la preparación de comidas. Luego puede empacar recipientes con alimentos en sus proporciones correctas y tomarlos y llevarlos durante toda la semana. Si lo hace de esta manera, es probable que repita las comidas y los alimentos a lo largo de la semana.
Desayuno 2 huevos duros, avena de la noche a la mañana hecha con calabacín, semillas de chía y hojuelas de coco
Almuerzo Pollo, ensalada de verduras, batatas y aceite de coco .
Palitos de apio
Cena Pollo, brócoli cocinado en aceite de coco, batatas
Una última cosa sobre la dieta Golo
La dieta Golo es una dieta restringida en calorías, por lo que es probable que algunas personas pierdan peso con ella. El dinero que gasta es para el suplemento Release, una fórmula que contiene hierbas y minerales diseñada para ayudarlo a controlar el azúcar en la sangre y la insulina. “Este puede ser un cambio drástico que te deja con hambre todo el tiempo, lo que no sería una receta sostenible para la salud y la felicidad”, dice Cassetty.
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