Leena Watts
The Galveston Diet is a weight-loss program designed by Dr. Mary Claire Haver, a board-certified OB-GYN and menopause specialist. It is primarily intended for perimenopausal and menopausal women to help with weight loss and combat menopausal weight gain. The diet focuses on eating anti-inflammatory foods rich in plant compounds and eliminating all processed foods and added sugars. It encourages the intake of fruits, vegetables, legumes, whole grains, healthy fats, and full-fat dairy. Apples are included in the list of fruits that are allowed on the Galveston Diet, along with bananas, blackberries, blueberries, cherries, cranberries, citrus fruits, pears, plums, raspberries, and strawberries, which should be consumed in limited quantities.
| Characteristics | Values |
|---|---|
| Target group | Perimenopausal and menopausal women |
| Goal | Weight loss and fewer menopausal symptoms |
| Main components | Intermittent fasting, anti-inflammatory nutrition, and "Fuel Refocus" |
| Type of diet | High fat, low carb, antioxidant-rich, anti-inflammatory |
| Alcohol | Not encouraged, but wine is allowed in moderation |
| Calorie counting | Not required |
| Food examples | Fruits, vegetables, legumes, whole grains, healthy fats, full-fat dairy, lean proteins, fatty fish, nuts, seeds |
| Foods to avoid | Processed foods, added sugar, alcohol, fried foods, inflammatory oils, refined flours and grains |
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What You'll Learn
Apples are allowed on the Galveston Diet
The Galveston Diet is a weight-loss program designed by Dr. Mary Claire Haver, a board-certified OB-GYN and menopause specialist. It is primarily intended for middle-aged, perimenopausal, and menopausal women to help with weight loss and combat menopausal weight gain. The diet focuses on food quality and nutrient timing instead of calorie cutting. It emphasizes the quality of the foods eaten and when they are consumed, rather than focusing on eating less.
The Galveston Diet is a high-fat, low-carb diet. It encourages the intake of anti-inflammatory whole foods, including lean proteins, fruits, vegetables, legumes, whole grains, healthy fats, and full-fat dairy. Specifically, the diet recommends getting about 70% of your daily calories from fats, 20% from protein, and 10% from carbs.
The Galveston Diet also incorporates 16/8 intermittent fasting, which involves eating all your daily calories within an 8-hour window and then fasting for the next 16 hours. During the fasting window, zero-calorie beverages like plain water, unsweetened tea, and unsweetened coffee are allowed.
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Intermittent fasting is a key component of the Galveston Diet
The Galveston Diet is a weight-loss program designed by Dr. Mary Claire Haver, a board-certified OB-GYN, for perimenopausal and menopausal women. It focuses on food quality and nutrient timing instead of calorie cutting. Intermittent fasting is a key component of the Galveston Diet.
The diet incorporates 16/8 intermittent fasting, which involves eating all your daily calories within an 8-hour window and then fasting for the next 16 hours. During the fasting window, you must not consume any calories, but you can drink zero-calorie beverages like plain water, unsweetened tea, and unsweetened coffee. By limiting the time that you’re allowed to eat, people tend to eat fewer calories overall, which promotes weight loss. Intermittent fasting has been linked to other benefits, including reduced inflammation, improved insulin resistance, and decreased heart disease risk factors, such as high blood pressure.
The Galveston Diet is a high-fat, low-carb diet that encourages the intake of anti-inflammatory whole foods, including lean proteins, fruits, vegetables, legumes, whole grains, healthy fats, and full-fat dairy. It prioritizes nutrient-dense, antioxidant-packed foods and recommends drinking tea and eating fermented foods rich in probiotics. Processed foods with added sugar, artificial ingredients, colours, flavours, and high-fructose corn syrup are discouraged, along with processed meats containing nitrates/nitrites, fried foods, inflammatory oils, and refined flours and grains.
The diet provides detailed meal plans, recipes, and grocery lists to make it easier for followers to stick to the intermittent fasting schedule and make healthier choices. During the maintenance phase of the Galveston Diet, followers continue with intermittent fasting but gradually adjust their macronutrient ratios to ensure they are getting a wide range of nutrients. Intermittent fasting is a non-negotiable part of the Galveston Diet, according to Dr. Haver, who says it leads to weight loss due to calorie restriction.
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The diet focuses on anti-inflammatory foods
The Galveston Diet is a weight-loss program designed by Dr. Mary Claire Haver, a board-certified OB-GYN, for perimenopausal and menopausal women. The diet focuses on anti-inflammatory foods, intermittent fasting, and "Fuel Refocus".
The diet emphasizes the quality of food and nutrient timing instead of calorie cutting. It encourages the intake of anti-inflammatory whole foods, including lean proteins, fruits, vegetables, legumes, whole grains, healthy fats, and full-fat dairy. Specifically, the diet recommends getting about 70% of daily calories from fats, 20% from protein, and 10% from carbs.
Fruits and vegetables are a key component of the diet, with an emphasis on colorful, antioxidant-rich produce. Omega-3-rich fatty fish, nuts, and seeds are also recommended, as they are high in anti-inflammatory properties. The diet also includes fermented foods rich in probiotics and encourages the consumption of tea.
In addition to promoting weight loss, the Galveston Diet has been linked to other health benefits, including reduced inflammation, improved insulin resistance, and decreased risk factors for heart disease. The diet's focus on anti-inflammatory foods is intended to help manage menopause symptoms such as weight gain, bone loss, and the risk of chronic diseases like heart disease and diabetes.
The diet discourages processed foods with added sugar, artificial ingredients, colors, flavors, and high-fructose corn syrup. Fried foods, inflammatory oils like canola or vegetable oil, and refined flours and grains are also discouraged, as these have been shown to cause inflammation in the body.
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It is a weight-loss program designed for perimenopausal and menopausal women
The Galveston Diet is a weight-loss program designed for perimenopausal and menopausal women. It was created by Dr. Mary Claire Haver, a board-certified OB-GYN and menopause specialist. Dr. Haver developed the diet after struggling to lose weight herself and finding that the traditional "calories in versus calories out" model was ineffective.
The Galveston Diet focuses on food quality and nutrient timing instead of calorie cutting. It emphasizes the consumption of high-fat, low-carb, antioxidant-rich, and anti-inflammatory foods. The diet includes lean proteins, fruits, vegetables, legumes, whole grains, healthy fats, and full-fat dairy. It encourages the intake of omega-3-rich fatty fish, nuts, and seeds, which are known for their anti-inflammatory properties. Intermittent fasting is a key component of the diet, with followers adhering to a 16:8 schedule, involving 16 hours of fasting and an 8-hour eating window.
The diet also recommends reducing or eliminating ultra-processed foods, added sugars, and inflammatory oils. Alcohol is not encouraged, but red wine can be consumed in moderation. The Galveston Diet is similar to the ketogenic diet in its macronutrient distribution, with most daily calories derived from fats. This shift in fuel sources is referred to as "Fuel Refocus," where the body breaks down fat for energy instead of relying primarily on carbohydrates.
The Galveston Diet is designed not only for weight loss but also to help ease other hormonal changes during perimenopause and menopause, such as brain fog, hot flashes, and mood swings. It aims to promote overall health and well-being by reducing inflammation and improving insulin resistance, which can lower the risk of lifestyle diseases like obesity, type II diabetes, and heart disease.
While the diet offers potential benefits, it is important to note that it requires a financial investment and may not be suitable for everyone. It is always advisable to consult with a healthcare professional before making significant changes to your diet or lifestyle.
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Alcohol is allowed, but not encouraged
The Galveston Diet is a weight-loss program designed by Dr. Mary Claire Haver, a board-certified OB-GYN and menopause specialist. The diet focuses on food quality and nutrient timing instead of calorie cutting, emphasizing the consumption of anti-inflammatory, high-fat, and low-carb foods. It also incorporates 16/8 intermittent fasting, where individuals eat within an 8-hour window and fast for the remaining 16 hours of the day.
While alcohol is not encouraged on the Galveston Diet due to its inflammatory nature, it is not strictly prohibited. Those adhering to the diet can occasionally consume red wine in moderation. According to the National Institute on Alcohol Abuse and Alcoholism, moderate drinking is defined as one drink per day or less for women and two drinks or less per day for men.
It is important to note that alcohol is considered a "luxury calorie" during weight loss, and it is recommended that women have no more than a 5-ounce pour per glass of wine. As such, while alcohol can be consumed in limited quantities on the Galveston Diet, it should not be a regular fixture.
The Galveston Diet emphasizes nutrient-dense, antioxidant-rich, and anti-inflammatory foods. It encourages the intake of fruits, vegetables, lean proteins, legumes, whole grains, healthy fats, and full-fat dairy while discouraging processed foods, added sugars, and artificial ingredients. The diet also incorporates intermittent fasting to promote weight loss and reduce inflammation.
While the Galveston Diet allows for occasional alcohol consumption, it is important to prioritize healthier alternatives, such as water, unsweetened tea, and coffee, to stay aligned with the diet's principles and promote overall health.
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Frequently asked questions
Yes, apples are allowed on the Galveston Diet. The diet encourages the intake of fruits and vegetables, which are rich in plant compounds that help fight inflammation. Apples are one of many fruits allowed on the diet, including bananas, blackberries, blueberries, cherries, cranberries, citrus fruits, pears, plums, raspberries, and strawberries.
The Galveston Diet is a weight-loss program designed by a doctor for perimenopausal and menopausal women. The diet focuses on hormone balance through nutrition, aiding symptom management and overall well-being. It is a high-fat, low-carb diet that incorporates intermittent fasting and anti-inflammatory nutrition.
The Galveston Diet encourages the intake of anti-inflammatory whole foods, including fruits, vegetables, legumes, whole grains, healthy fats, lean proteins, and full-fat dairy. It is similar to the standard keto diet in its macronutrient distribution, with most daily calories coming from fat.
The Galveston Diet discourages the intake of ultra-processed foods, added sugars, artificial ingredients, colours, flavours, high-fructose corn syrup, and inflammatory oils such as canola or vegetable oil. Alcohol is also not encouraged, but wine can be consumed in moderation.
