What is the galvanized diet? Clarifying the Galveston Diet for Better Health

October 4, 2025 •

4 min read

Created by an OB-GYN, the Galveston Diet was first shared with patients in 2017 to combat menopausal weight gain. Many people search for this plan asking, "What is the galvanized diet?" due to a common misspelling, but the correct term is the Galveston Diet, and it is a popular nutrition strategy with a specific approach to hormonal health.

Quick Summary

The Galveston Diet is a weight management program designed for women in menopause, emphasizing intermittent fasting and anti-inflammatory foods to support hormonal balance.

Key Points

Correction of Name: The popular program is the Galveston Diet, not the galvanized diet.
Three-Pillar Approach: The Galveston Diet is based on intermittent fasting, anti-inflammatory foods, and 'Fuel Refocus' (adjusting macronutrients).
Target Audience: The diet is specifically designed for women to address weight gain and inflammation during perimenopause and menopause.
Food Focus: It emphasizes whole foods, lean proteins, and healthy fats, while restricting processed foods, added sugars, and refined grains.
Intermittent Fasting: The plan typically utilizes the 16:8 method, limiting eating to an 8-hour window per day.
Limited Specific Research: While its individual components are researched, there is a lack of specific, long-term scientific studies on the Galveston Diet itself.
Cost: Access to the full program, including meal plans and resources, requires a purchase.

Many individuals come across the term “galvanized diet” and wonder what it entails, but this is a frequent misspelling of the Galveston Diet. The Galvanized Diet does not exist as a specific nutrition plan, and confusion with the industrial term “galvanized steel” is possible. The Galveston Diet, founded by Dr. Mary Claire Haver, is a wellness program aimed at helping women manage weight and hormonal changes during perimenopause and menopause. Its approach is built on three main pillars: intermittent fasting, an anti-inflammatory diet, and 'Fuel Refocus,' which adjusts macronutrient intake.

The Three Core Pillars of the Galveston Diet

1. Intermittent Fasting (16:8 Method)

Intermittent fasting (IF) is a central component of the Galveston Diet, with a strong emphasis on the 16:8 method. This involves fasting for 16 hours each day and consuming all meals within an 8-hour eating window. During the fasting period, zero-calorie beverages like water, unsweetened tea, and black coffee are allowed. According to the diet's philosophy, this practice can help manage hormones like insulin and support weight loss.

2. Anti-inflammatory Foods

Chronic inflammation is believed to contribute to weight gain and other symptoms during menopause, such as fatigue and mood swings. The Galveston Diet focuses on consuming a wide variety of anti-inflammatory whole foods while eliminating processed foods, added sugars, and artificial ingredients. This approach is similar to the Mediterranean diet in its emphasis on nutrient-dense, unprocessed foods.

3. Fuel Refocus

Fuel Refocus is the diet's strategy for adjusting macronutrients to encourage fat burning. It involves shifting the balance toward higher healthy fats and lean proteins, with a lower proportion of carbohydrates. Unlike a strict ketogenic diet, the goal is not continuous ketosis, and the diet allows for the reintroduction of moderate carbohydrates over time.

Foods to Enjoy and Avoid

To adhere to the principles of the Galveston Diet, certain foods are encouraged while others are restricted:

Foods to Include

Lean Proteins: Chicken, fish (especially fatty fish like salmon), eggs, and lean beef.
Healthy Fats: Avocados, nuts, seeds, and extra-virgin olive oil.
Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, zucchini, and cucumbers.
Low-Sugar Fruits: Berries (strawberries, blueberries, raspberries).
Legumes and Whole Grains: Beans, lentils, quinoa, and oats.
Dairy: Greek yogurt, cheese, and milk in moderation, favoring lower-fat or full-fat options without added sugars.

Foods to Avoid

Added Sugars: Sugary drinks, candies, desserts, and sweetened yogurts.
Processed and Fried Foods: Fast food, packaged snacks, and fried items.
Refined Grains: White bread, white rice, pasta, and baked goods.
Processed Meats: Bacon, sausage, and salami.
Refined Vegetable Oils: Canola, soybean, and vegetable oils.
Artificial Ingredients: Flavors, colors, and sweeteners.

Galveston Diet vs. a Standard Healthy Diet


Feature	Galveston Diet	Standard Healthy Diet
Key Principle	Intermittent fasting (16:8), anti-inflammatory focus, macro adjustment.	Balanced food groups, portion control, regular meals.
Primary Goal	Combat menopausal symptoms and hormonal weight gain.	General health and weight management throughout the lifespan.
Timing of Meals	Strict 8-hour eating window and 16-hour fasting period.	No strict time constraints; emphasizes eating when hungry and stopping when full.
Carbohydrate Focus	Lower overall carbohydrate intake, favoring fiber-rich, low-glycemic options.	Balanced carbohydrate intake, with emphasis on whole grains.
Specialized Focus	Tailored for midlife hormonal changes in women.	Applicable to the general population.
Cost	Can involve a paid online program and potentially expensive ingredients.	Generally affordable and based on common grocery store items.

Potential Benefits and Drawbacks

Potential Benefits

Focus on Whole Foods: The emphasis on unprocessed, nutrient-dense foods is beneficial for overall health.
Supports Hormonal Balance: The anti-inflammatory and low-carb approach may help regulate hormones during menopause.
No Calorie Counting: The structure can be less burdensome for those who dislike calorie tracking.
Potential for Weight Loss: The combination of intermittent fasting and lower carb intake can create a calorie deficit.

Potential Drawbacks

Lack of Specific Research: There is no long-term, specific research on the Galveston Diet itself, although its components are individually studied.
Cost: The online program and emphasis on higher-end ingredients can be costly.
Restrictiveness: The 16:8 fasting window and restriction of certain foods might be challenging to sustain long-term for some individuals.
Not for Everyone: Intermittent fasting is not suitable for individuals with certain medical conditions, including diabetes or a history of eating disorders.

Conclusion

The Galveston Diet offers a structured approach to nutrition focused on anti-inflammatory eating and intermittent fasting, specifically targeting women navigating the hormonal shifts of menopause. By focusing on whole foods, healthy fats, and lean protein while limiting refined carbs and processed items, it aims to help manage weight and symptoms associated with this life stage. While its principles align with established healthy eating guidelines, it is important to remember that it involves a subscription cost and lacks specific long-term research on its unique combination. As with any significant dietary change, it is advisable to consult a healthcare provider or a registered dietitian to determine if this approach aligns with your personal health needs.

Resources

To learn more about the Galveston Diet and its implementation, you can visit the founder's website for details on the online program and resources. For general information on healthy eating, a resource like the World Health Organization is valuable.

Visit The Galveston Diet Website to learn more about the official program

Frequently Asked Questions

The Galveston Diet focuses on a lower carbohydrate intake but is not as restrictive as the keto diet, which aims for a state of ketosis by significantly reducing carbohydrates. The Galveston plan allows for the reintroduction of moderate carbs and specifically emphasizes anti-inflammatory fats.

No. The Galveston Diet's reliance on intermittent fasting means it is not recommended for individuals with diabetes, a history of eating disorders, or those taking certain medications. Consulting a doctor before starting is crucial.

The diet recommends a variety of anti-inflammatory foods, including leafy greens, cruciferous vegetables (like broccoli), berries, nuts, seeds, fatty fish (like salmon), and extra-virgin olive oil.

The diet's focus on anti-inflammatory foods and hormonal balance is intended to help regulate insulin and reduce the chronic inflammation associated with symptoms like weight gain, fatigue, and mood swings during menopause.

Yes, access to the specific meal plans, exercises, and coaching developed by Dr. Haver is available through a paid online program. However, one could adopt the core principles of anti-inflammatory eating and intermittent fasting independently.

The principles of the diet, such as intermittent fasting and anti-inflammatory eating, are not exclusive to women. However, the program is specifically tailored and marketed to women experiencing midlife hormonal changes.

'Fuel Refocus' is the diet's term for adjusting macronutrient intake to prioritize fat and protein over refined carbohydrates. This is intended to encourage the body to burn fat for energy more efficiently.