What Are the Rules of the Galveston Diet for Menopause?

November 2, 2025 •

3 min read

Created by OB-GYN Dr. Mary Claire Haver, the Galveston Diet was born from her realization that standard diet advice failed to address weight gain and hormonal changes during menopause. This program centers around specific rules involving an eating pattern, targeted food choices, and macro adjustments to manage midlife weight gain and combat chronic inflammation.

Quick Summary

The Galveston Diet is a weight management program combining a 16:8 intermittent fasting schedule with an anti-inflammatory eating plan and macronutrient recalibration. It is designed to support women navigating hormonal shifts and metabolic changes.

Key Points

16:8 Intermittent Fasting: A cornerstone rule is consuming meals within an 8-hour window and fasting for 16 hours daily to promote fat-burning and reduce inflammation.
Anti-inflammatory Focus: The diet emphasizes eating whole foods like lean proteins, healthy fats, and a wide variety of colorful vegetables and fruits to combat chronic inflammation.
Macronutrient Refocus: Initial phases involve shifting macronutrient intake to approximately 70% fat, 20% protein, and 10% carbs, later adjusting towards a more balanced ratio for maintenance.
Elimination of Processed Foods: A key rule is to avoid added sugars, refined grains, processed foods, and inflammatory oils to reduce systemic inflammation.
Lifestyle Integration: Beyond food, the program encourages regular exercise, stress management, and sufficient hydration to support overall health during menopause.

The Three Pillars of the Galveston Diet

At its core, the Galveston Diet is built on a three-pronged approach aimed at optimizing health during perimenopause and menopause. Dr. Haver developed these principles to work in synergy, addressing underlying issues like inflammation and hormonal shifts rather than focusing on simple calorie restriction.

1. Intermittent Fasting (IF)

The primary rule for intermittent fasting on the Galveston Diet is the 16:8 method, where you fast for 16 hours and consume all your daily calories within an 8-hour eating window. This eating pattern is non-negotiable for the program. During the fasting period, zero-calorie beverages like water, plain coffee, and unsweetened tea are permitted. The goals of intermittent fasting on this diet include promoting metabolic flexibility, which encourages the body to burn fat for fuel, reducing inflammation, and improving insulin sensitivity. The fasting period duration can be adjusted to fit individual schedules, such as eating between 11 a.m. and 7 p.m. or 9 a.m. and 5 p.m., but the 16-hour duration is key for full benefits.

2. Anti-inflammatory Nutrition

This pillar of the diet focuses on eating whole, unprocessed, anti-inflammatory foods while eliminating items known to increase inflammation in the body. A diet high in antioxidants and omega-3 fatty acids helps combat chronic inflammation, a factor linked to menopausal weight gain. The anti-inflammatory component is central to addressing many menopause-related symptoms, including weight gain and joint pain.

Foods to prioritize:

Healthy Fats: Olive oil, avocado oil, avocados, nuts, seeds, fatty fish (salmon).
Lean Protein: Chicken, turkey, fish, eggs, grass-fed beef.
Low-Starch Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, bell peppers, tomatoes.
Low-Sugar Fruits: Berries (strawberries, blueberries, raspberries).
Fermented Foods: Greek yogurt, kimchi, sauerkraut.

Foods to avoid or limit:

Processed foods
Added sugars and artificial sweeteners
Refined grains and flour
Processed meats with nitrates
Inflammatory oils (canola, vegetable, sunflower)
Alcohol
Fried foods

3. Fuel Refocus

The final pillar involves adjusting macronutrient intake to train the body to burn fat for energy instead of relying on carbohydrates. Initially, the program recommends a macronutrient breakdown that is high in healthy fats and low in carbohydrates, similar to a modified ketogenic approach. In the initial phase, a ratio of approximately 70% fat, 20% protein, and 10% carbohydrates is advised. Over time, as part of the maintenance phase, this ratio can be gradually shifted to include more carbohydrates. This change in fuel source can lead to more stable energy levels and reduced sugar cravings.

Galveston Diet vs. Standard Nutrition: A Comparison


Feature	Galveston Diet (Initial Phase)	Standard Dietary Guidelines (e.g., USDA)
Core Focus	Anti-inflammation, hormonal balance, fat-burning	Calorie balance, nutrient adequacy
Carbohydrates	Very low (approx. 10%)	Moderate-to-high (45-65%)
Fats	Very high (approx. 70%)	Moderate (20-35%)
Protein	Moderate (approx. 20%)	Moderate (10-35%)
Eating Pattern	16:8 Intermittent Fasting (time-restricted)	Three main meals + snacks throughout the day
Food Quality	Emphasis on whole, unprocessed, anti-inflammatory foods	Focus on a variety of whole foods, limited processed options
Avoided Foods	Added sugars, refined carbs, processed oils, most alcohol	Excess added sugars, unhealthy saturated/trans fats

The Lifestyle Beyond Food

Adhering to the Galveston Diet is more than just about food; it's a lifestyle change that includes other healthy habits. The program emphasizes consistent, adequate hydration, recommending 10-12 glasses of water per day to help regulate bodily functions and combat symptoms like hot flashes. Regular physical activity is also encouraged, suggesting a mix of aerobic exercise and strength training to maintain muscle mass and bone density. Finally, the diet highlights the importance of quality sleep and stress management, as both can significantly impact hormones and inflammation levels. For more insights on the connection between fasting and metabolic health, research from institutions like Johns Hopkins provides valuable context.

Conclusion

The Galveston Diet offers a multi-faceted approach to addressing the unique challenges women face during menopause. By combining intermittent fasting, a focus on anti-inflammatory nutrition, and a recalibration of macronutrient intake, the program aims to provide a sustainable path to weight management and overall wellness. While more specific research on the diet itself may be beneficial, its core principles align with established nutritional science regarding whole foods, inflammation reduction, and metabolic health. As with any dietary change, consulting with a healthcare professional is recommended to ensure it is appropriate for your individual health needs.

Frequently Asked Questions

The Galveston Diet typically follows a 16:8 intermittent fasting schedule, which means you fast for 16 hours and eat all your meals within an 8-hour window each day.

Yes, during the 16-hour fasting window, you are allowed to have zero-calorie beverages such as plain water, black coffee, and unsweetened tea.

Yes, you should avoid or severely limit processed foods, added sugars, refined grains, vegetable oils high in omega-6 fats, fried foods, and alcohol to reduce inflammation.

Initially, the diet focuses on a high-fat, low-carb ratio (approx. 70% fat, 20% protein, 10% carbs). For long-term maintenance, this ratio is adjusted to a more moderate split, such as 40% fat, 20% protein, and 40% carbs.

While it is not recommended, moderate consumption of red wine is sometimes permitted as a 'luxury calorie,' though it is best to avoid it for optimal results.

No, the diet is not suitable for everyone, especially those with diabetes or a history of eating disorders. It's crucial to consult a doctor before starting any new eating plan.

Reported benefits include reduced inflammation, fat loss, stabilized blood sugar, improved sleep, and a reduction in menopausal symptoms like hot flashes and brain fog.