How to Eat the Galveston Diet: A Guide to Intermittent Fasting and Anti-Inflammatory Foods

January 12, 2026 •

4 min read

According to studies, many women experience significant weight gain and hormonal shifts during perimenopause and menopause. The Galveston Diet, developed by OB/GYN Dr. Mary Claire Haver, offers a specific strategy focusing on nutrition to address these changes. Knowing how to eat the Galveston diet involves a three-pronged approach aimed at reducing inflammation and refocusing how the body uses fuel for energy.

Quick Summary

An eating plan combining intermittent fasting with anti-inflammatory whole foods and specific macronutrient targets, primarily for managing menopausal weight gain and related symptoms.

Key Points

Embrace the 16:8 Method: Restrict your daily eating to an 8-hour window, followed by a 16-hour fasting period, which helps regulate insulin and fat-burning.
Prioritize Anti-Inflammatory Foods: Fill your diet with lean proteins, healthy fats, low-glycemic fruits, and non-starchy vegetables to fight inflammation.
Avoid Inflammatory Triggers: Eliminate processed foods, added sugars, refined grains, and inflammatory oils to reduce chronic inflammation.
Refocus Your Fuel Source: Initially, shift your macronutrient ratio to favor healthy fats and protein over carbohydrates to encourage fat-burning.
Stay Hydrated and Prep Meals: Drinking plenty of water is crucial, as is planning and preparing meals in advance to stay on track and avoid poor food choices.
Consult a Doctor: Always seek medical advice before starting any new diet, especially if you have pre-existing health conditions or are on medication.

The Three Pillars of the Galveston Diet

At its core, the Galveston Diet is built on three key principles designed to work synergistically to improve metabolic health, manage weight, and reduce inflammation, particularly in menopausal women. Understanding these pillars is the first step to successfully following the diet.

Intermittent Fasting (16:8 Method)

Intermittent fasting (IF) is a core component, with the 16:8 method being the most common approach. This means you fast for 16 consecutive hours and consume all your daily food within an 8-hour window. For example, you might eat between 11 a.m. and 7 p.m. This isn't about calorie restriction but about nutrient timing, which helps regulate insulin and encourages the body to burn stored fat for energy. A gradual introduction to IF, such as shortening the eating window by 15 to 30 minutes each day, can help the body adjust.

Anti-Inflammatory Nutrition

The diet heavily emphasizes anti-inflammatory foods to combat chronic inflammation linked to weight gain and menopausal symptoms. Chronic inflammation can be triggered by stress, lifestyle factors, and certain foods. The Galveston diet focuses on reducing or eliminating these triggers.

Foods to prioritize:

Lean Proteins: Chicken, turkey, salmon, tuna, eggs, and lean beef.
Healthy Fats: Olive oil, avocado oil, nuts, seeds, and avocados.
Low-Glycemic Fruits: Berries (strawberries, blueberries, raspberries).
Non-Starchy Vegetables: Leafy greens, broccoli, peppers, zucchini, and cucumbers.
Legumes: Chickpeas, lentils, and beans.
Dairy: Greek yogurt and specific full-fat cheeses in moderation.

Foods to limit or avoid:

Added Sugars & Refined Carbs: Sodas, pastries, white bread, white flour, and high-fructose corn syrup.
Processed Foods: Packaged snacks, frozen dinners, and cured meats with nitrates.
Inflammatory Oils: Canola, vegetable, and soybean oils.
Fried Foods: French fries and fried chicken.
Alcohol: Limited or avoided completely.

Fuel Refocus (Macro Management)

The third pillar involves shifting your macronutrient intake to train your body to use fat for energy instead of relying primarily on carbohydrates. The initial phase typically involves a higher ratio of healthy fats and protein, and a lower carb intake. The goal is not long-term ketosis like the keto diet, but rather a temporary adjustment to encourage fat burning. After the initial phase, carbohydrate intake is gradually increased to a moderate, sustainable level.

A Sample Day on the Galveston Diet (16:8 schedule)

This sample meal plan illustrates how to incorporate the principles of anti-inflammatory eating and intermittent fasting into a daily routine.

11:00 AM (First Meal): Scrambled eggs cooked in olive oil with spinach, diced tomatoes, and mushrooms. Serve with a handful of fresh blueberries.
2:00 PM (Snack): A small bowl of plain full-fat Greek yogurt topped with chia seeds and walnuts.
5:00 PM (Second Meal): Baked salmon with roasted asparagus and cauliflower rice.
6:30 PM (Snack): Sliced avocado with everything-but-the-bagel seasoning.

The Galveston Diet vs. The Mediterranean Diet


Feature	Galveston Diet	Mediterranean Diet
Core Pillars	Intermittent fasting, anti-inflammatory foods, macronutrient refocus	Whole foods, fruits, vegetables, whole grains, legumes, healthy fats, herbs
Time-Restricted Eating	Non-negotiable (typically 16:8)	Optional, not a core requirement
Carbohydrate Emphasis	Low-carb in initial phase, with gradual increase; focuses on complex carbs	Inclusive of complex carbohydrates, especially whole grains
Inflammation Focus	Key pillar, actively restricts inflammatory foods	Naturally anti-inflammatory due to emphasis on whole, unprocessed foods
Macronutrient Counting	Encourages tracking macros, higher fat/protein ratio initially	No strict macro counting, balanced approach
Target Audience	Specifically designed for women in perimenopause and menopause	Anyone seeking general health and longevity

Practical Tips for Success

Stay Hydrated: Drink plenty of water throughout the day, especially during the fasting window. Unsweetened tea or coffee is also permitted. Staying hydrated can help reduce symptoms like hot flashes.
Meal Prep: Plan your meals and snacks in advance to ensure you have compliant, healthy options ready during your eating window. This prevents impulsive choices and helps manage macros.
Mindful Eating: Pay attention to hunger and fullness cues. The focus is on the quality of food, not just quantity. Avoid overeating during the 8-hour window.
Listen to Your Body: The diet can be restrictive for some, potentially leading to nutrient deficiencies, especially in fiber during the low-carb phase. Adjustments or supplements might be necessary. It is crucial to consult a healthcare professional before starting.

Conclusion

Successfully navigating the Galveston diet centers on its three pillars: intermittent fasting, anti-inflammatory foods, and fuel refocus. While research specifically on the Galveston Diet is limited, the core principles of reducing inflammation and strategic eating have been shown to benefit overall health and weight management. By embracing whole, unprocessed foods, healthy fats, and timed eating, followers can manage menopausal symptoms and pursue long-term health improvements. Remember to listen to your body and adapt the plan to your individual needs, ideally with guidance from a healthcare provider. The emphasis on developing sustainable habits over quick fixes is a strong foundation for lasting wellness.

For more detailed meal plans and recipes, consider exploring the resources available on The 'Pause Life website: The Pause Life by Dr. Mary Claire Haver.

Frequently Asked Questions

The Galveston Diet is based on three core principles: intermittent fasting (specifically the 16:8 method), anti-inflammatory nutrition, and macronutrient 'Fuel Refocus' to encourage fat-burning.

The diet encourages consuming whole, unprocessed foods like lean proteins (chicken, fish), healthy fats (avocado, olive oil), low-glycemic fruits (berries), non-starchy vegetables, and legumes.

You should avoid added sugars, processed foods, refined grains and flour, fried foods, alcohol, and inflammatory oils such as canola and vegetable oil.

No, the Galveston Diet does not require calorie counting. Instead, it focuses on the timing of meals through intermittent fasting and the quality and type of macronutrients consumed.

Followers typically use the 16:8 method, eating all their daily meals within an 8-hour window and fasting for the remaining 16 hours. This helps regulate hormones and promotes fat-burning.

While developed specifically for women in perimenopause and menopause, anyone seeking to reduce inflammation and manage weight can follow the diet's principles.

Because it can be restrictive and potentially low in fiber, some people might experience constipation or difficulty sticking to it long-term. Intermittent fasting is not suitable for everyone, including those with certain medical conditions like diabetes or a history of eating disorders.