What are the rules for the Galveston diet?

December 15, 2025 •

3 min read

Chronic inflammation has been linked to numerous health issues, including weight gain during menopause. The Galveston diet is a weight management program created by Dr. Mary Claire Haver, an OB-GYN, specifically to address these hormonal shifts and inflammation through diet and timed eating.

Quick Summary

The Galveston diet rules combine 16/8 intermittent fasting, anti-inflammatory nutrition, and a low-carb approach called 'Fuel Refocus' to support menopausal weight loss and health. This approach prioritizes whole, nutrient-dense foods over processed options and added sugars. Adherents follow specific dietary guidelines rather than counting calories or macros.

Key Points

16:8 Intermittent Fasting: Limit all food consumption to a consecutive 8-hour window each day, and fast for the remaining 16 hours.
Anti-Inflammatory Foods: Prioritize a diet rich in whole, nutrient-dense foods like leafy greens, colorful vegetables, berries, lean proteins, and healthy fats.
Minimize Processed Foods: Reduce or eliminate intake of processed foods, added sugars, artificial sweeteners, and refined grains.
Fuel Refocus: Initially shift your macronutrient intake to high fat (70%) and very low carb (10%), eventually transitioning to a more balanced maintenance phase.
Listen to Your Body: The diet does not require strict calorie counting, but rather encourages listening to your body's hunger signals within the eating window.

The Galveston diet, developed by Dr. Mary Claire Haver, focuses on three main rules to help women navigate weight gain during menopause: intermittent fasting, anti-inflammatory nutrition, and 'Fuel Refocus'. Rather than the 'calories in, calories out' model, the diet emphasizes food quality and timing to influence hormonal balance.

The Core Pillars of the Galveston Diet

Intermittent Fasting

The most prominent rule of the Galveston diet is the adoption of a 16:8 intermittent fasting schedule. This means all daily food consumption is limited to an 8-hour window, followed by a 16-hour fasting period.

During the 16-hour fasting window, you can consume:

Plain water
Unsweetened tea
Unsweetened coffee

The goal of this timed eating is not just calorie restriction, but also to train the body to burn fat for fuel and reduce inflammation.

Anti-Inflammatory Nutrition

The Galveston diet heavily promotes consuming whole, nutrient-dense foods that have anti-inflammatory properties. This involves selecting foods that are high in antioxidants and avoiding those known to trigger inflammation.

Foods encouraged on the Galveston diet:

Healthy Fats: Olive oil, avocado oil, nuts, and seeds
Lean Protein: Chicken, turkey, fish, and eggs
Colorful Vegetables: A wide variety of non-starchy vegetables like broccoli, spinach, and bell peppers
Low-Glycemic Fruits: Berries, avocados, and limited quantities of other fruits
Fermented Foods: Such as Greek yogurt

Foods to limit or avoid:

Added and artificial sugars
Most processed and fried foods
Refined grains and flours
Inflammatory oils high in Omega-6 fats, like canola and corn oil
Alcohol

'Fuel Refocus': High Fat, Low Carb

This rule involves shifting the body's primary fuel source from carbohydrates to fat. The initial phase of the diet is a very low-carb, high-fat approach, similar to a ketogenic diet, with a macronutrient distribution of approximately 70% fats, 20% protein, and 10% carbohydrates. After the initial phase, the carbohydrate intake is gradually increased.

Macronutrient distribution on the Galveston diet:

Initial Phase: 70% fat, 20% protein, 10% carbs
Maintenance Phase: Can be closer to 40% fat, 20% protein, 40% carbs

This 'Fuel Refocus' is designed to tap into fat stores for energy, addressing the metabolic changes and hormonal shifts that affect weight during perimenopause and menopause.

Comparison: Galveston Diet vs. Standard Nutrition


Feature	Galveston Diet	Standard Nutrition (Expert Recommendations)
Carb Intake	Very low initially (10%), increasing to moderate (up to 40%)	Moderate, typically a higher percentage of calories (e.g., up to 50%)
Fat Intake	High, especially initially (up to 70%), with an emphasis on healthy fats	Moderate, with guidance to choose healthy unsaturated fats
Timed Eating	Requires 16:8 intermittent fasting	No time restrictions; focuses on balanced meals and snacks throughout the day.
Food Quality	Focuses on anti-inflammatory, whole foods and limited processed items	Emphasizes whole foods, but generally less restrictive on processed items
Calorie Counting	Does not require calorie counting as long as guidelines are followed	Often involves calorie counting or macro tracking for weight management.

Conclusion

The rules of the Galveston diet are built on a three-part framework: 16:8 intermittent fasting, a focus on anti-inflammatory foods, and 'Fuel Refocus,' a low-carb, high-fat approach. By combining these principles, the diet aims to help menopausal women manage weight and combat hormonal imbalances without strict calorie counting. While the diet itself lacks specific long-term scientific research, its individual components—intermittent fasting and an anti-inflammatory diet—are well-supported by evidence for their positive effects on weight loss and overall health. It is important to note that the diet can be restrictive and may not be suitable for everyone, so consulting a healthcare professional is advisable before starting. A solid understanding of these foundational rules is the first step for anyone considering this dietary approach. For more information on the principles behind intermittent fasting, a key component of the Galveston diet, one can refer to reliable health resources such as this article from Johns Hopkins Medicine: Intermittent Fasting: What is it, and how does it work?.

Frequently Asked Questions

The primary goal of the Galveston diet is to help menopausal and perimenopausal women lose weight and manage hormonal imbalances by focusing on anti-inflammatory nutrition, intermittent fasting, and shifting the body's fuel source from carbs to fat.

No, the Galveston diet does not require calorie counting. Instead, it focuses on the quality of food, nutrient timing, and a specific macronutrient distribution to achieve its health and weight goals.

'Fuel Refocus' is a core principle of the Galveston diet that involves re-orienting your body's fuel source from carbohydrates to fat. This is achieved by consuming a high-fat, low-carb diet, especially in the initial phase.

Yes, zero-calorie beverages such as unsweetened coffee, plain water, and unsweetened tea are permitted during the 16-hour fasting window.

The diet encourages healthy, unsaturated fats such as olive oil, avocado oil, nuts, and seeds. Inflammatory vegetable oils high in omega-6s, like canola or corn oil, should be avoided.

The diet was specifically created for menopausal women, though some of its core principles, such as anti-inflammatory eating and intermittent fasting, can be beneficial for overall health. The program also has a 'Prime' version for younger adults.

Potential drawbacks include its restrictive nature, especially concerning carbohydrates, which can lead to low fiber intake. The program itself requires a paid subscription, and specific long-term research on the diet is currently lacking.