What Exactly is the Galveston Diet? Unpacking the Menopause Nutrition Plan

October 31, 2025 •

4 min read

Created by OB-GYN Dr. Mary Claire Haver, the Galveston diet is a weight-loss program specifically designed for women navigating perimenopause and menopause, who often struggle with hormonal weight gain. This approach pivots away from the traditional "eat less, exercise more" model, focusing instead on combating inflammation through specific food choices and intermittent fasting to rebalance hormones and fuel the body differently.

Quick Summary

A program for menopausal women, the Galveston diet uses intermittent fasting and anti-inflammatory foods to address hormonal weight gain, focusing on nutrient timing over calorie restriction.

Key Points

Menopause-Focused: The diet was created specifically for women experiencing hormonal weight gain during perimenopause and menopause.
Three Core Principles: Its foundation includes intermittent fasting (16:8), anti-inflammatory eating, and a "fuel refocus" towards healthy fats and proteins.
Beyond Calorie Counting: The focus is on the quality of food and timing of meals, rather than strict calorie restriction.
Emphasis on Whole Foods: The diet prioritizes nutrient-dense, whole foods while discouraging processed items, added sugars, and refined grains.
Potential for Symptom Relief: Anecdotal evidence suggests it may help alleviate menopausal symptoms like hot flashes and brain fog, though specific research is limited.
Paid Program Required: Access to the full program, including meal plans and coaching, requires a subscription or one-time purchase.

Origins and Philosophy of the Galveston Diet

The Galveston Diet was founded by Dr. Mary Claire Haver, a board-certified obstetrician and gynecologist from Galveston, Texas. After experiencing personal weight gain struggles during menopause that were not resolved by conventional dieting advice, Dr. Haver developed this program in 2017. The diet is built on the philosophy that hormonal shifts during menopause and perimenopause significantly impact a woman’s metabolism and weight, and that addressing these underlying hormonal and inflammatory issues is key to sustainable weight management. Instead of focusing purely on calorie restriction, the Galveston Diet centers on food quality and nutrient timing to optimize hormonal function and reduce chronic inflammation.

The Three Core Components

The Galveston Diet is built on a three-pronged approach:

Intermittent Fasting (IF): A cornerstone of the program is the 16:8 intermittent fasting protocol, where you fast for 16 hours and eat within an 8-hour window each day. During the fasting window, only zero-calorie beverages like water, plain coffee, and herbal tea are permitted. The goal of IF is to promote metabolic flexibility, training the body to switch from burning glucose to burning stored fat for energy, which is particularly beneficial as insulin sensitivity decreases with age.
Anti-Inflammatory Nutrition: The program strongly emphasizes consuming foods that combat inflammation. Chronic, low-grade inflammation is linked to various health issues, including obesity, and can worsen menopausal symptoms. By focusing on antioxidant-rich whole foods and eliminating inflammatory culprits, the diet aims to calm this systemic inflammation.
Fuel Refocus: This principle rebalances macronutrient intake to shift the body's primary fuel source from carbohydrates to healthy fats. In the initial phase, the diet suggests a macronutrient ratio similar to a ketogenic diet, with approximately 70% of calories from healthy fats, 20% from protein, and 10% from carbohydrates. This focus on quality fats provides satiety and stable energy, reducing blood sugar spikes and encouraging fat burning.

What to Eat and Avoid on the Galveston Diet

The Galveston Diet encourages a diet of whole, unprocessed foods while eliminating those that promote inflammation. The emphasis is on nutrient-dense options rather than calorie counting.

Foods to Enjoy:

Healthy Fats: Avocado, olives, nuts, seeds, extra-virgin olive oil, coconut oil, and fatty fish like salmon.
Lean Protein: Chicken, turkey, grass-fed beef, eggs, and fish.
Non-Starchy Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, bell peppers, zucchini, cucumbers, and tomatoes.
Limited Low-Sugar Fruits: Berries are the primary choice.
Legumes: Beans and lentils are acceptable.
Whole Grains: Quinoa and brown rice in limited quantities after the initial phase.
Dairy: Plain Greek yogurt and high-quality cheese in moderation.

Foods to Limit or Avoid:

Processed Foods: Packaged snacks, frozen meals, and processed meats.
Added Sugars: Sweets, sugary cereals, and high-fructose corn syrup.
Refined Grains: White bread, pasta, and baked goods.
Inflammatory Fats: Vegetable oils like canola, sunflower, and corn oil.
Alcohol: Limited consumption is recommended for best results.

Galveston Diet vs. Other Popular Plans


Feature	Galveston Diet	Ketogenic Diet	Mediterranean Diet
Target Audience	Primarily menopausal women	General population	General population
Macronutrient Balance	Starts very low-carb (~10%), moves to moderate over time	Very low-carb (<5-10% carbs) maintained long-term	Moderate carbs, balanced fat and protein
Intermittent Fasting	Required (typically 16:8)	Optional/common supplement	Not a core component
Food Quality Focus	Strong emphasis on anti-inflammatory whole foods	Focus is on macros, food quality can vary	Strong emphasis on whole, unprocessed foods
Saturated Fats	Discourages excessive intake	Often high intake from meat and dairy	Generally low intake, focus on healthy unsaturated fats
Cost	Can be higher due to food quality and program fees	Varies depending on food choices	Generally accessible with emphasis on produce and legumes

Potential Benefits and Drawbacks

Potential Benefits:

May help manage menopausal symptoms, including stubborn weight gain and brain fog.
Focuses on whole, anti-inflammatory foods, promoting better overall health.
Intermittent fasting can improve insulin sensitivity and support weight loss.
No calorie counting, which some may find more sustainable than traditional diets.
Emphasizes lifestyle habits over quick fixes.

Potential Drawbacks:

Specific research on the Galveston Diet itself is lacking; most evidence is based on the components (IF and anti-inflammatory eating).
The restrictive initial phase can make it challenging to get enough fiber, potentially leading to digestive issues like constipation.
Intermittent fasting is not suitable for everyone, particularly those with diabetes or a history of disordered eating.
Requires purchasing the online program for full access to meal plans, resources, and coaching.
The high-fat content could be a concern for some individuals, especially those with cholesterol issues.

Conclusion

The Galveston Diet offers a structured approach for menopausal and perimenopausal women seeking to manage weight and related hormonal symptoms through lifestyle changes. By combining anti-inflammatory nutrition with intermittent fasting and a "fuel refocus" on healthy fats, it provides a unique alternative to traditional calorie-restricted diets. While the individual components are backed by scientific research, the specific program lacks long-term, independent clinical studies to prove its efficacy over other similar eating patterns like the Mediterranean diet. The program may be especially beneficial for those who struggle with high-inflammation foods and prefer a time-restricted eating schedule over constant calorie tracking. However, it's not a magic bullet and its restrictive nature means it may not be suitable for everyone, so consulting with a healthcare professional before starting is highly recommended.

Visit the official Galveston Diet website for more information.

Frequently Asked Questions

The Galveston Diet is based on three main principles: practicing 16:8 intermittent fasting, focusing on anti-inflammatory foods, and shifting the body's energy source towards healthy fats and proteins through a macronutrient refocus.

While both are high-fat and low-carb, the Galveston diet differs from keto in key ways. It transitions from a very low-carb phase to a more moderate one and places a strong emphasis on the quality of fats (prioritizing healthy, unsaturated fats) and anti-inflammatory foods, which keto does not always specify.

No, the diet does not require strict calorie counting. Instead, it focuses on consuming high-quality, anti-inflammatory foods within a specific eating window, with the macronutrient balance naturally leading to a calorie deficit for many people.

Intermittent fasting and low-carb diets can significantly impact blood sugar. Individuals with type 1 or type 2 diabetes should consult a healthcare professional before starting to ensure it is safe and properly managed.

Foods to avoid include processed foods, refined grains, added sugars, high-fructose corn syrup, inflammatory oils (like canola), fried foods, processed meats with nitrates, and alcohol. The diet focuses on eliminating foods that contribute to chronic inflammation.

The program itself requires a fee for access to its resources, which can be an added cost. The emphasis on high-quality, whole, and sometimes organic foods can also increase grocery expenses compared to other dietary patterns.

The specific Galveston Diet program has not been subject to long-term clinical trials. However, its components—intermittent fasting and anti-inflammatory eating—are supported by existing research for benefits like weight loss and reduced inflammation.