What Foods Are Not Allowed on GOLO?

October 25, 2025 •

3 min read

While the GOLO diet emphasizes whole, unprocessed foods, a 2019 study published in Cell Metabolism showed that a processed diet led to an average weight gain of two pounds in just two weeks. So, what foods are not allowed on GOLO, or are heavily restricted, to promote metabolic health and weight loss?

Quick Summary

The GOLO diet strongly discourages refined sugars, processed foods, artificial sweeteners, and sugary beverages. It advocates for prioritizing whole foods to regulate insulin and aid weight management, with temporary restrictions sometimes placed on red meat and dairy during initial phases like the ReSet 7 plan.

Key Points

Processed Foods: Avoid chips, cookies, crackers, processed meats like hot dogs and deli meat, and fast food.
Added Sugars: Steer clear of sugary beverages like soda and sweetened teas, as well as candy, cakes, and other desserts.
Artificial Sweeteners: The GOLO diet discourages the use of artificial sweeteners such as aspartame, sucralose, and stevia.
Refined Carbohydrates: Replace refined carbs like white bread, white rice, and traditional pasta with whole-grain alternatives.
Initial Restrictions: During the initial ReSet 7 plan, dairy products, red meat, and processed grains are temporarily eliminated, though they can be reintroduced in moderation later.
Focus on Whole Foods: The overall philosophy is to minimize processed items and maximize nutrient-dense whole foods to manage insulin and metabolic health.

Understanding the GOLO Diet's Food Philosophy

At its core, the GOLO diet is not about strict, permanent food bans but rather a shift towards whole, minimally processed foods to manage insulin and metabolic health. The program provides guidelines and meal plans centered around 'fuel groups'—proteins, carbs, vegetables, and fats—that are consumed in specific ratios. The foods that are 'not allowed' are typically those that interfere with this metabolic balance and healthy eating pattern, leading to high blood sugar spikes, inflammation, and potential weight gain.

The Main Categories of Restricted Foods

Here's a detailed breakdown of the types of foods you should avoid or minimize on the GOLO diet:

Processed and Packaged Foods These are a major no-go on GOLO, as they are often high in calories, unhealthy fats, and sodium, and low in nutritional value. They can trigger metabolic dysfunction and undermine weight loss efforts. Examples include:

Snacks: Chips, crackers, and most baked goods like cookies and pastries.
Processed Meats: Deli meats, hot dogs, sausages, and bacon.
Ready-Made Meals: Frozen dinners, canned soups with high sodium, and fast food.

Refined Sugars and Added Sweeteners These items cause rapid spikes in blood sugar, disrupting insulin regulation, which the GOLO diet is specifically designed to combat. This category includes both natural and artificial additives:

Sugary Beverages: Soda, sweetened teas, sports drinks, and fruit juices with added sugar.
Desserts & Candy: Cakes, cookies, pies, and chocolates.
Artificial Sweeteners: Aspartame, sucralose, and saccharin are discouraged, and while stevia is often perceived as a healthier option, it's also on the GOLO list of foods to avoid.

Refined Carbohydrates Refined carbs lack the fiber and nutrients of their whole-grain counterparts and can negatively impact blood sugar levels. GOLO recommends replacing these with complex carbs.

White Flour Products: White bread, white pasta, and baked goods made with refined flour.
Refined Grains: White rice, which should be swapped for brown rice or quinoa.

Other Excluded Items and Short-Term Restrictions While the long-term GOLO plan is more flexible, some shorter 'kickstart' plans have temporary eliminations.

Short-Term ReSet 7: On this specific plan, dairy products, red meat, and processed grains are completely eliminated for the initial seven days to help reduce inflammation.
Meat Alternatives: Processed plant-based meat substitutes are discouraged.

GOLO Food Choices: A Comparison Table

To better understand the core food philosophy, here is a quick comparison of GOLO-friendly foods versus those to be avoided.


Food Category	GOLO-Friendly Choice	GOLO-Discouraged Food
Carbohydrates	Whole grains (brown rice, quinoa, oatmeal), Sweet potatoes, Beans, Legumes	Refined carbs (white bread, pasta, rice), High-sugar cereals, Chips, Crackers
Protein	Lean meats (chicken, turkey), Fish, Eggs, Tofu, Nuts	Processed meats (deli meat, hot dogs, sausage), Plant-based meat substitutes
Sweeteners	Fresh fruit (berries, apples), Stevia (often discouraged but considered by some)	Added sugar, Artificial sweeteners (aspartame, sucralose), High-fructose corn syrup
Fats	Healthy fats (olive oil, coconut oil, nuts, avocado), Full-fat dairy	Fried foods, Trans fats, Excess saturated fats
Beverages	Water, Unsweetened tea, Black coffee	Sugary drinks (soda, sports drinks), Sweetened fruit juices, Vitamin waters

The Reasoning Behind the Exclusions

These restrictions are rooted in the GOLO diet's central premise: managing insulin. When you consume highly processed, sugary, and refined foods, your body's insulin levels spike. Consistently high insulin can lead to insulin resistance, metabolic issues, and weight gain over time. By removing these items and focusing on whole, nutrient-dense foods, the diet aims to stabilize blood sugar and insulin, which proponents claim can improve metabolism and facilitate weight loss. While calorie restriction also plays a role in GOLO's weight loss success, the emphasis on quality food choices is a cornerstone of the program's philosophy. For further reading on the science of insulin and its impact on metabolism, you can explore resources like the American Journal of Clinical Nutrition.

Conclusion

In summary, the answer to "what foods are not allowed on GOLO?" involves a shift away from modern, heavily processed food items that are rich in refined sugar, unhealthy fats, and artificial ingredients. While the core GOLO plan is built around balanced meals from whole food groups, the program discourages refined carbs, processed meats, and sugary beverages. Short-term resets may have stricter eliminations. The overall goal is to stabilize insulin and promote a healthier, more sustainable eating pattern by making smarter, whole-food choices that benefit long-term metabolic health.

Note: This information is not medical advice. Always consult with a healthcare professional or registered dietitian before starting any new diet plan, especially if you have underlying health conditions like diabetes.

Frequently Asked Questions

No, the GOLO diet does not completely ban entire food groups long-term. Its core philosophy is to minimize processed and refined foods. During short-term 'kickstart' plans, specific groups like dairy and red meat might be temporarily restricted but can be reintroduced later.

The GOLO diet discourages refined grains like white rice and pasta, recommending whole-grain alternatives like brown rice and whole wheat bread instead.

No, artificial sweeteners like aspartame, sucralose, and stevia are discouraged on the GOLO diet due to their potential impact on metabolic function.

No, sugar-sweetened beverages, including soda, sports drinks, and most fruit juices with added sugar, are not allowed on the GOLO plan.

Processed meats such as hot dogs, sausages, and deli meats are on the list of foods to avoid due to high levels of sodium, unhealthy fats, and additives.

Yes, fried foods and most fast food are discouraged because they are highly processed, often contain unhealthy fats, and do not align with the diet's focus on whole foods.

GOLO restricts processed foods because they can negatively affect insulin regulation, leading to metabolic issues and weight gain. The diet aims to stabilize blood sugar by focusing on whole, nutrient-dense foods.