Dante Carrillo
The Galveston Diet is a doctor-created, anti-inflammatory diet and intermittent fasting program designed by Dr. Mary Claire Haver, a Texas-based OB/GYN and menopause specialist. The diet is aimed at women in perimenopause and menopause who are experiencing weight gain and other symptoms like hot flashes, fatigue, and mood swings. The Galveston Diet focuses on eating natural, anti-inflammatory, and antioxidant-rich foods, while avoiding foods with added sugars and processed carbohydrates. It also emphasizes consuming more healthy fats, proteins, and high-fiber carbs, and limiting red meat and unhealthy fats. The diet recommends at least 30 minutes of moderate exercise daily and encourages mindful eating habits.
| Characteristics | Values |
|---|---|
| Creator | Dr. Mary Claire Haver, an OB/GYN physician |
| Target Audience | Women in perimenopause and menopause |
| Goal | To lose weight and minimize menopause symptoms |
| Components | Intermittent fasting, anti-inflammatory approach, shifting nutritional intake |
| Eating Habits | 3 moderately-sized meals per day with optional snacks, natural anti-inflammatory and antioxidant-rich foods, lean proteins, healthy fats, high-fiber carbs |
| Lifestyle | 30 minutes of moderate exercise daily, drinking 10-12 glasses of water daily |
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What You'll Learn
Intermittent fasting
The Galveston Diet recommends adhering to the popular 16:8 fasting schedule, which involves fasting for 16 hours each day and fitting all meals and snacks into an 8-hour window. This schedule can be personalized to fit individual schedules and lifestyles. Intermittent fasting has been shown to have benefits for weight loss, with participants in a study losing 0.8%-13% of their baseline body weight regardless of overall caloric intake. Additionally, studies have shown that intermittent fasting can reduce inflammation in the body, prevent insulin resistance, lower blood sugar, and decrease harmful lipids in the bloodstream.
The diet also emphasizes consuming more healthy fats, proteins, and high-fiber carbs, while reducing carbohydrate intake. Specifically, the Galveston Diet recommends consuming about 70% of daily calories from healthy fats, 20% from lean protein, and 10% from nutrient-rich carbohydrates. This is a significant shift from the typical dietary guidelines, which suggest a higher percentage of calories from carbohydrates.
The Galveston Diet also encourages a focus on whole foods like seafood, leafy greens, grains, and beans, while limiting sugar, refined carbs, red meat, and unhealthy fats. It recommends cooking more meals at home using fresh ingredients and avoiding highly processed and packaged convenience foods. Additionally, the diet emphasizes mindful eating, hydration, and regular exercise, with at least 30 minutes of moderate activity most days of the week.
Overall, the intermittent fasting aspect of the Galveston Diet provides a flexible approach to weight loss and health improvement, allowing individuals to personalize their eating and fasting windows while also focusing on nutritious whole foods and a reduced-carbohydrate diet.
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Anti-inflammatory foods
The Galveston Diet is an anti-inflammatory approach to nutrition, which focuses on eating natural anti-inflammatory and antioxidant-rich foods. The diet recommends eating whole foods like seafood, leafy greens, grains, and beans, while limiting sugar, refined carbs, red meat, and unhealthy fats. It also encourages cooking meals at home using fresh ingredients and avoiding highly processed and packaged convenience foods.
The diet recommends focusing on lean proteins, healthy fats, and high-fibre carbs. This includes fish, eggs, nuts, seeds, vegetables, fruits, and whole grains. The Galveston Diet also suggests tracking macros to maintain a low-carb diet with a higher fat intake and moderate protein consumption. Specifically, the diet recommends consuming about 70% of daily calories from healthy fats, 20% from lean protein, and 10% from nutrient-rich carbohydrates.
The diet encourages the consumption of omega-3 fatty acids and suggests taking supplements like omega-3, vitamin D, and collagen. It is important to note that the ratio of omega-6 to omega-3 fatty acids is crucial, and the diet recommends aiming for a 1:1 ratio. Additionally, the Galveston Diet discourages the consumption of alcohol and processed meats, as well as artificial ingredients, food coloring, and flavoring.
The Galveston Diet also incorporates intermittent fasting, which involves adhering to a 16:8 fasting schedule. This means fasting for 16 hours each day and consuming meals and snacks within an 8-hour window. This approach to intermittent fasting has been shown to have benefits for weight loss and reducing inflammation in the body.
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Natural, whole foods
The Galveston Diet is a nutrition plan designed to help women in perimenopause and menopause lose weight and minimize symptoms. It is based on three main components: intermittent fasting, an anti-inflammatory approach to nutrition, and shifting your nutritional intake to fuel your body.
The diet focuses on natural, whole foods that are rich in anti-inflammatory and antioxidant properties. It recommends consuming more natural foods, such as seafood, leafy greens, grains, and beans, while limiting processed and packaged convenience foods. It also emphasizes the importance of healthy fats, lean proteins, and high-fiber carbohydrates.
On the Galveston Diet, you are encouraged to get your vitamins and minerals from whole foods, but some supplements are suggested to ensure adequate nutrient intake. Recommended supplements may include creatine, fiber pills, omega-3, and vitamins D and K. The diet promotes a higher intake of healthy fats, with a focus on achieving a balanced ratio of omega-6 to omega-3 fatty acids.
In addition to its nutritional guidelines, the Galveston Diet emphasizes the importance of mindful eating. It encourages individuals to listen to their bodies, eat when hungry, and stop when satisfied rather than overly full. This approach helps to develop a healthy relationship with food and prevents overeating.
The Galveston Diet also recommends regular physical activity to complement the healthy eating plan. It suggests engaging in at least 30 minutes of moderate exercise daily, such as walking, biking, swimming, or strength training. By combining nutritious, natural whole foods with mindful eating practices and regular exercise, the Galveston Diet offers a balanced and sustainable approach to weight management and overall wellness.
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Exercise
The diet recommends at least 30 minutes of moderate exercise each day to complement the healthy eating plan. This can include activities such as walking, biking, swimming, strength training, or yoga. Even light activities like gardening or recreational swimming can provide benefits. The key is to stay active and incorporate movement into your daily routine.
Exercising provides both mental and physical benefits that support the overall goals of the Galveston Diet. It helps improve physical health and can contribute to weight loss, which is a common goal for those following the diet. Additionally, exercise enhances mental well-being, which is crucial for managing the symptoms of menopause and perimenopause, such as mood swings and fatigue.
The Galveston Diet emphasizes the importance of consistency and making gradual adjustments as you progress. This applies to both your eating habits and exercise routine. As you reach certain weight goals or milestones, you can modify your exercise regimen to continue challenging your body and promoting health.
The diet also encourages mindful eating habits, such as eating when you're hungry and stopping when you're full. This, combined with regular exercise, helps to improve overall wellness and develop long-term healthy habits. The Galveston Diet is not just about weight loss; it's about adopting a sustainable, balanced lifestyle that promotes health and longevity.
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Macronutrients
The Galveston Diet is a macro diet for menopause, similar to the ketogenic diet. It involves tracking your macronutrients to maintain a low-carb diet with a higher fat intake and moderate protein consumption.
On the Galveston Diet, you will consume about 70% of your daily calories from healthy fats, 20% from lean protein, and 10% from nutrient-rich carbohydrates. This is a significant departure from the Dietary Guidelines for Americans (DGA), which recommends getting 20-35% of your calories from fat, 45-65% from carbohydrates, and 10-35% from protein.
The focus on macros rather than calories is referred to as a "Fuel Refocus." While the typical American diet has a ratio of omega-6 to omega-3 fatty acids of closer to 20:1, the Galveston Diet encourages a ratio as close to 1:1 as possible.
The diet also emphasizes the importance of getting your vitamins and minerals from whole foods. However, some supplements are suggested to ensure you are getting all the nutrients you need. These may include creatine, fiber pills, omega-3, and vitamins D and K, among others.
The Galveston Diet is not just about weight loss; it is designed to be a lifelong commitment to building sustainable habits. As you reach certain weight goals or milestones, you can expect to make adjustments to your eating plan.
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Frequently asked questions
The Galveston Diet is a doctor-created, anti-inflammatory diet, specifically designed for women in perimenopause and menopause to lose weight and minimise symptoms.
The Galveston Diet consists of three main components: intermittent fasting, an anti-inflammatory approach to nutrition, and shifting your nutritional intake to fuel your body. It focuses on eating natural anti-inflammatory and antioxidant-rich foods, and avoiding foods that contain added sugar and processed carbohydrates.
The Galveston Diet focuses on whole foods like seafood, leafy greens, grains, and beans. It encourages the consumption of lean proteins, healthy fats, and high-fibre carbs. Think fish, eggs, nuts, seeds, vegetables, fruits, and whole grains.
The Galveston Diet may have other health benefits, due to its anti-inflammatory approach and intermittent fasting methods. A 2020 review found that intermittent fasting reduces inflammation in the body and may help prevent insulin resistance and diabetes. The diet also promotes long-term wellness and aims to reduce the risk of disease.
