G-Plans Diet Review: Does it Work for Weight Loss | 2022

Weight loss is a struggle that many people are too familiar with, especially in this modern age. Losing weight is so challenging since it involves much more than just exercise.

You also have to monitor your diet to effectively lose weight.

If you want to shed those extra pounds, you will unfortunately encounter a long list of problems if you try doing it on your own.

Fortunately, you don’t have to do it all on your own since you will have a trusted partner to help you along your weight loss journey in the form of G-Plans.

What is the G-Plans Weight Loss Diet App?


scrolling through my meal plan on the G-Plans app

G-Plans is a leading online nutrition program and app that utilizes the metabolic body types of users to develop customized meal plans. If you follow the recommendations of G-Plans you will eventually lose weight the healthy way.

G-Plans will first ask you to take a comprehensive online quiz and then formulates a 100% custom meal plan that’s geared towards helping you achieve your weight loss goals in a safe and sustainable way that’s in alignment with your unique body.

G-Plans was founded by Dr. Goglia, a renowned MD who has over 30 years of experience working with elite athletes, celebrities, as well as everyday patients throughout the world to help them lose weight and achieve their fitness goals.

Dr. Goglia has created a health technology company built on cutting-edge technology along with health and nutrition products that are scientifically engineered to get users the results that they are looking for. If you choose G-Plans, you can be sure to lose weight the right, healthy way.

What Makes G-Plans Different from Other Diet Apps?

G-Plans is a comprehensive diet and exercise app that’s uniquely designed for your specific metabolic type. While this aspect alone is enough to distinguish it from other diet apps, here are some of the specific features/aspects of G-Plans that makes it different from other diet apps:

  • G-Plans Metabolic Quiz: It is your first step to losing weight and better fitness. You just answer several questions used to determine your metabolic type. If you have them, you can also enter certain details from a recent blood test (G-Plans will guide you through the process). The results of the quiz will help G-Plans determine what you will get in the following parts of the program.
  • Metabolic Meal Plans: Your body will respond in different ways to certain types of foods depending on your metabolic type. If you eat the wrong ones, your body will store them as food, but if you eat the right ones, your body will break down stored fat and you will lose weight.
  • Metabolic Fitness Plans: G-Plans will then give you some easy to do, at-home workouts that are targeted towards your specific metabolic type. Depending on what your metabolic type is, the workouts might be strength training, cardio workouts, or a combination of the two.
  • Tracking and Management Tools: All of your G-Plans information will be presented in a single dashboard for your convenience. You can access everything here, including your progress, workouts, and meal plans.

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The G-Plans Metabolic Quiz: How They Use AI Technology to Find Your Metabolic Type

a sampling from the G-Plans metabolic quiz with a purple background

G-Plans is a comprehensive diet and exercise plan that’s uniquely designed for your personal metabolic type. Metabolic typing is a scientific approach to nutrition that involves metabolism testing to determine one’s metabolic type.

The G-Plans quiz will determine your metabolic type guided by AI technology and you will set you up with a nutrition plan that caters to your specific health needs and weight loss goals. Each metabolic type requires a different ratio of protein, fats, and carbohydrates to generate energy and initiate fat burning.

G-Plans programming is aimed at increasing your metabolic efficiency and reducing the need for your body to adapt to inappropriate patterns by storing fat. G-Plans programming has identified 3 different metabolic types:

  • Fat and Protein Efficient
  • Carbohydrate Efficient
  • Dual Efficient

I. Carbohydrate Efficient

23 percent of the population is carbohydrate efficient. The people that fall into this category can metabolize and utilize carbohydrates more efficiently than proteins and fats. Still, they often struggle to maintain healthy weight because once they get hungry, they usually seek out high-sugar foods such as desserts and candies.
The breakdown of macronutrients for carbohydrate efficient individuals is as follows:

  • Carbohydrates: 70%
  • Protein: 20%
  • Fat: 10%

Keep in mind, however, that these are just very loose guidelines that will likely vary depending on things such as exercise and other daily activities.

If you are carbohydrate efficient, you will be best matched with workouts that are endurance in nature such as swimming, running, cycling, and other cardio workouts. You will tend to do best with a training program that’s about 75% cardio and 25% strength training.

II. Fat and Protein Efficient

74 percent of the population is fat and protein efficient. If you are fat and protein efficient, your body is able to metabolize and utilize fats and protein more efficiently and readily than carbohydrates. So, your nutrition plan will include a lot of protein and moderate amounts of fats and carbohydrates.

The breakdown of macronutrients for fat and protein efficient individuals is as follows:

  • Carbohydrates: 30%
  • Protein: 50%
  • Fats: 20%

The people that fall into this category often struggle with and fail with low-calorie diets. They are also likely to suffer from persistent fatigue, nervousness, and anxiety. Due to frequent hunger, they are also more likely to eat more too.

If you are identified as a fat and protein-efficient individual, you will be best suited for an efficient workout regimen that incorporates mostly strength training and moderate amounts of cardio since your body is able to utilize protein to build and maintain lean muscle mass. You will tend to do best with a training program that’s about 75% strength training and 25% cardio.

III. Dual Efficient

Just 3 percent of the population is dual efficient, which means that it is the least common metabolic type. Dual efficient is the most sensitive of all 3 metabolic types, but once it is properly identified and nourished it usually has the best and quickest response when it comes to losing weight than the other 2 types.

The breakdown of macronutrients for dual efficient individuals is as follows:

  • Carbohydrates: 50%
  • Protein: 30%
  • Fats: 20%

Dual efficient individuals should not only eat a balanced macronutrient diet, but your exercise plan should be relatively balanced between cardio and strength training at a ratio of 50:50.

G-Plans Diet Menu: What Kinds of Foods Do You Get to Eat?

a screenshot of my personalized menu from the app

The main premise of the diet is that you should first know your unique metabolic type and eat accordingly, which in turn will boost your metabolism, burn fat, and help you lose weight much faster than with other types of diets.

The G-Plans diet provides 3 different ways to eat, and all of them involve keeping simple carbohydrates but limiting your intake of refined carbs. Specifically, the G-plans diet prevents you from consuming any of the following:

  • Any Carbonated Drinks
  • Alcohol
  • Refined Sugars
  • Processed Foods
  • Gluten

If you would like to try out the diet, the food lists below will help you in determining the foods that you can consume based on your metabolic type as determined by the quiz that you take when you initially sign up.

I. Fat and Protein Efficient Meal Plan

The fat and protein efficient meal plan requires high protein and fats with low starch carbs. Here are some of the foods that you are allowed to consume with a fat and protein efficient meal plan:

  • Dairy (Cream, Whey Protein, Cheese, Butter, Yogurt)
  • Pork
  • Beef
  • Bacon
  • Red Meat
  • Low-Sugar Fruits (Avocados, Grapefruit, Oranges)
  • Low-Carb Vegetables (Cauliflower, Broccoli)
  • Organ Meats like Heart and Liver
  • Oils (MCT Coconut, Olive Oil)
  • Fatty Fish (Mackerel, Salmon)

II. Carbohydrate Efficient Meal Plan

The carbohydrate efficient meal plan requires low-fat, low-protein foods and lots of fruits, vegetables, and whole grains. Here are some of the foods that you are allowed to consume with a carbohydrate efficient meal plan:

  • Green Vegetables
  • Squash
  • Beans
  • Potatoes
  • Sweet Potatoes
  • Quinoa
  • White Fish
  • Lean Chicken
  • Rice
  • Fruits

III. Dual Efficient Meal Plan

A dual efficient meal plan should contain relatively equal amounts of carbohydrates, proteins and fats. Here are some of the foods that you are allowed to consume with a dual efficient meal plan:

  • White Fish
  • Red Meat
  • Pork
  • Chicken
  • Salmon
  • Other Similar Foods in the Carbohydrate Efficient and Fat and Protein Efficient Meal Plans.

Tips for Picking Your Plan: The G-Plans Quiz Can Help

the quiz on a MacBook

G-Plan uses an easy 15-question metabolic quiz to get you started on your weight loss program. The quiz is used for determining your metabolic type that’s used to pick the most suitable plan for you. Results of the quiz will be mailed instantly to you and you can get started on the G-Plans Program of your choosing, which can be 1 of the following plans:

I. Freemium

Freemium grants you access to the G-Plans calories counter, food management, and exercise journal for free. With this option, you can plan your meals weeks in advance using a million food databases to search. Limitations may apply.

II. Maintenance Plan

The Maintenance Plan is the lowest-priced plan and includes everything on the Freemium level but without any limitations. You get access to a massive selection of food databases to plan and track your meals, a barcode scanner for inputting items, as well as calories and macronutrient data for all meals. The built-in AI also offers advice on how to reach your goals more effectively.

III. Pro Plan

The Pro Plan is the next tier up in price and it aims to set the stage for everything else associated with your weight loss. You will have access to everything offered in Freemium and the Maintenance plan as well as a custom meal plan that will be tailored to match your specific dietary needs.

With the Pro Plan, you will get to tap into the use of Artificial Intelligence (AI) and key data points to fine-tune your eating and help you lose weight. It includes a recipe generator, exchange system, and body composition and body fat percentage tracking.

All these are details that the average person wouldn’t have access to if they were to try losing weight on their own. This is where the app comes into play and can make a real difference for those looking to lose weight the right way.

IV. Managed Plan

The Managed Plan is the top-level plan that moves a step further when it comes to making the most of your weight loss journey. It is the best option for those that need extra coaching to meet their health and weight loss goals.

With the Managed Plan, you will get the full suite of health technology by G-Plans along with one-on-one coaching from a fully trained nutrition and weight loss expert. You will benefit from a weekly, 1-hour phone conversation with your nutrition expert scheduled at a time that’s convenient for you.

The weight loss expert will keep track of how you are doing, answer any questions that you might have, adjust your meal plans if and when needed, and ensure that everything is tailored to match your specific needs.

G-Plans Supplement Review: What Role Can They Play in Your Diet Plan?

a bottle of their immune boost supplement next to a coffee mug and orange flower

G-Plans is not just an app that provides nutritional recommendations to promote healthy weight loss. It also offers healthy supplements that complement the diet plan so that you can lose weight the right way.

The vast majority of people that get started with weight loss programs usually don’t know what works and what doesn’t. The unfortunate consequence of this is that you start applying what you assume is required without seeing the results that you seek. That’s why the G-Plans supplements may be worth considering.

With the G-Plans supplements, you will have access to a powerful weight loss formulation that not only supplements your diet plan but also improves everything about your body during the weight loss journey.

The G-Plans supplements are the real deal and will make a real difference in whatever you do. The supplements are effective since they contain all-natural ingredients that are perfectly tuned to promote health and weight loss.

G-Plans supplements are also non-GMO and are perfectly refined to promote weight loss. They are also easy to use. If you are looking to lose weight by following the G-Plans diet, the G-Plans supplements are the perfect complement for you.

G-Plans supplements also don’t contain any artificial flavors. The supplements are tailored for those that want an all-natural solution. Since it doesn’t contain artificial flavors, you can feel in control during the weight loss process.

How Much Weight Can You Expect to Lose Following Their Program?

It is important to note that G-Plans does not explicitly make any weight loss promises. However, if you read the reviews left by people that have used the product, it is safe to say that you can expect to lose up to 10 pounds in as little as 1 month.

Still, it is worth noting that no weight loss program can guarantee that you will lose a certain amount of weight within a certain period since weight loss is highly subjective and depends on your weight, metabolism, gender, age, among numerous other factors.

Who Is Dr. Goglia?

Dr. Philip Goglia is a 3-time cancer survivor and has been a practicing certified nutritionist for over 30 years. He holds a PhD in Nutritional Science from Duke University. He also holds certifications from the National Academy of Sports Medicine and the American College of Sports Medicine.

Dr. Goglia is also known as the “nutritionist to the stars” because of his extensive list of celebrity clientele that includes Marvel Comics Productions, Khloe and Kim Kardashian, among many others. He has also been a guest on several popular weight-loss TV shows like Bod Squad and Revenge Body.

Dr. Goglia also has a best-selling book, titled “Turn Up the Heat – Unlock the Fat-Burning Power of Your Metabolism.” He is also working with other leading industry professionals to deliver effective metabolic based weight loss programs to the general public.

G-Plans Diet Pros & Cons


  • Personalized weight loss plans that help in taking the guesswork out of nutrition
  • Access to numerous resources such as recipes, nutritionists, and articles
  • Macronutrient-based nutrition with healthy fats, carbohydrates, and protein breakdown
  • Nutrition 101 video classes and a lot of blog content support
  • Access to high-quality supplements that complement the diet plan
  • Option to swap out meals that don’t match your preferences
  • Tasty but simple recipes
  • Simple and straightforward app that’s easy to navigate and use
  • 24/7 Chat access
  • Grocery list with the option to have the groceries delivered straight to your doorstep.


  • Workout recommendations are not provided, but tracking is included to help you log your own.
  • You may struggle with the need to constantly be making your own meals and not ordering out, but you have the option of customizing the tracked meals.
  • You will have to buy groceries that can be expensive, especially if you consider all the ingredients required to prepare the meals.

G-Plans Cost: How Much is It Per Month?

The cost of accessing G-Plans ranges anywhere from free to $9.99 to $299.99 per month depending on the plan you choose. Each plan has a different pricing point. Here is a quick overview of G-Plans pricing:

  • G-Plans Freemium (Food Management, Exercise Journal, and Calorie Counter): Free
  • G-Plans Maintain: $9.99 per Month
  • G-Plans Pro Plan: $39.99 per Month
  • G-Plans Managed Plans: $299.99 per Month.

Final Verdict

If you are truly determined and you really want to shed those excess pounds once and for all or even if you just want to shed a few pounds to get beach-ready, then G-plans will provide everything you need to achieve your goals.

If followed properly, G-Plans can be highly successful for the people that are looking for an effective weight loss program that allows them to track easily, enjoy delicious foods, and work in accordance with their metabolism.

If you are seeking a better understanding of your unique metabolic needs and want a customized nutrition plan that works with your body to help you reach your goals, G-Plans diet is highly recommended. It is moderately priced, backed by science, easy to implement, and highly effective.

G-Plans before and after picture of a female