The Galveston Diet, created by Dr. Mary Claire Haver, is a weight management program specifically tailored for women experiencing menopausal hormonal shifts. Rather than simply restricting calories, the diet employs a three-pronged approach: intermittent fasting, anti-inflammatory nutrition, and a “Fuel Refocus” toward healthy fats. Understanding what to eat is crucial for success on this plan.
The Three Pillars of the Galveston Diet
1. Intermittent Fasting (IF)
The standard intermittent fasting protocol on the Galveston Diet is the 16:8 method, where all daily calories are consumed within an eight-hour window, followed by a 16-hour fasting period. For many, this means skipping breakfast and eating the first meal around noon, finishing dinner by 8 p.m. During the fasting window, only zero-calorie beverages like water, plain coffee, or unsweetened tea are permitted. This time-restricted eating is believed to help the body burn more fat for fuel and improve insulin sensitivity.
2. Anti-Inflammatory Nutrition
This approach focuses on consuming whole, nutrient-dense foods rich in anti-inflammatory compounds. Many ultra-processed foods that contribute to chronic inflammation are eliminated. By reducing inflammation, the diet aims to help with symptoms like fatigue, weight gain, and joint pain that are common during menopause. The food choices are very similar to those recommended in the well-regarded Mediterranean diet.
3. Fuel Refocus
In the initial phase of the diet, macronutrient intake is shifted to prioritize healthy fats and protein over carbohydrates. This helps encourage the body to burn fat for energy. Over time, the carbohydrate percentage is gradually increased for weight maintenance. The key is focusing on the quality of the food rather than just the macros, opting for high-quality, nutrient-dense options.
Approved Food Lists
Anti-inflammatory foods to emphasize:
- Healthy Fats: Avocado, olive oil, avocado oil, nuts (almonds, walnuts), seeds (chia, flax), and fatty fish rich in omega-3s like salmon.
- Lean Proteins: Chicken breast, salmon, tuna, eggs, and grass-fed meats.
- Vegetables: A wide array of non-starchy vegetables, including leafy greens (spinach, kale), broccoli, cauliflower, cucumbers, and bell peppers.
- Low-Glycemic Fruits: Berries (strawberries, blueberries, raspberries) are encouraged in limited quantities due to their antioxidant content.
- Legumes: Beans, chickpeas, and lentils are part of the plan.
- Dairy (limited): Full-fat Greek yogurt, certain cheeses, and half-and-half are permitted in small amounts.
- Whole Grains: Quinoa, brown rice, and oats are allowed in moderation, especially in later phases.
Inflammatory foods to avoid:
- Added sugars and high-fructose corn syrup.
- Refined flours and grains (white bread, pasta).
- Highly processed foods (packaged snacks, frozen dinners).
- Fried foods.
- Processed meats with nitrates/nitrites (bacon, sausage).
- Artificial ingredients, colors, and flavors.
- Certain vegetable oils, like canola.
- Alcohol.
Galveston Diet vs. Other Popular Plans
| Feature | Galveston Diet | Mediterranean Diet | Standard Keto Diet |
|---|---|---|---|
| Intermittent Fasting | Required (typically 16:8) | Optional | Not required |
| Carbohydrates | Very low initially (approx. 10%) but increases over time | Moderate, emphasizing whole grains, legumes, and produce | Very low and maintained long-term (approx. 5-10%) |
| Fats | High, focusing on healthy unsaturated fats | Moderate, prioritizing healthy fats like olive oil | Very high, allowing both healthy and saturated fats |
| Processed Foods | Strictly limited | Limited | Limited, though some processed high-fat foods may be included |
| Focus | Anti-inflammatory, hormonal balance for menopause | Overall health and longevity | Ketosis for fat-burning |
Sample Meal Ideas
A day on the Galveston Diet involves nutrient-dense meals within the eating window. Here is an example of what you might eat:
- First Meal (Lunch): A large salad with mixed greens, grilled salmon, avocado, cucumber, and tomatoes, drizzled with olive oil and vinegar.
- Snack: A handful of walnuts and a cup of mixed berries.
- Second Meal (Dinner): Roasted chicken breast with steamed broccoli and cauliflower, cooked with olive oil.
Conclusion
The Galveston Diet is a structured, anti-inflammatory, and time-restricted eating plan that provides clear guidelines on what to eat on the Galveston Diet for managing menopausal symptoms and weight gain. While it can be restrictive for some, its focus on whole, nutrient-dense foods and healthy fats can lead to positive outcomes. By avoiding inflammatory foods and incorporating intermittent fasting, participants can learn sustainable habits for long-term wellness.
For more information on the principles of intermittent fasting, an important part of the Galveston Diet, you can read this resource: Johns Hopkins Medicine on Intermittent Fasting.
