What is the Galveston Diet? A Comprehensive Guide for Menopausal Women

December 14, 2025 •

4 min read

Over 100,000 menopausal women have used the Galveston diet to clarify their midlife nutrition and reclaim their health. This program, designed by Dr. Mary Claire Haver, targets the weight gain and hormonal shifts that many women face during perimenopause and menopause.

Quick Summary

The Galveston diet is a weight management program for menopausal women created by Dr. Mary Claire Haver, focusing on intermittent fasting, anti-inflammatory foods, and macronutrient adjustments. It emphasizes whole foods over calorie counting to help balance hormones and mitigate midlife weight gain.

Key Points

Hormone-Focused: The diet specifically addresses hormonal changes during menopause, targeting associated weight gain.
Intermittent Fasting: A non-negotiable 16:8 daily fasting schedule is a core principle to help manage weight and inflammation.
Anti-Inflammatory Eating: It prioritizes foods that fight inflammation while limiting processed foods and refined sugars linked to chronic inflammation.
Fuel Refocus: The program strategically shifts macronutrient intake, starting with lower carbs and higher fats, to promote fat burning.
Sustainable Habits: The focus is on developing long-term healthy eating habits and food quality rather than restrictive calorie counting.
Designed by an OB-GYN: The diet was created by Dr. Mary Claire Haver, drawing on her experience with women's health.

The Science Behind the Galveston Diet

Developed by Dr. Mary Claire Haver, a board-certified OB-GYN, the Galveston diet emerged from her own experiences with menopausal weight gain. The program focuses on three core principles to help women address hormonal shifts and their impact on weight and health, rather than relying on the outdated 'eat less, exercise more' advice. The key components are intermittent fasting, anti-inflammatory nutrition, and macronutrient refocus, all of which are designed to work with a woman's changing body during menopause.

Core Principles of the Galveston Diet

Intermittent Fasting (16:8): The diet recommends a 16:8 intermittent fasting schedule, where all meals are consumed within an eight-hour window, followed by a 16-hour fast. This approach is not focused on starving the body, but rather on restricting the eating period to help regulate insulin levels, reduce overall calorie intake, and encourage the body to burn stored fat for energy. During the fasting window, zero-calorie drinks like water, black coffee, and unsweetened tea are permitted.
Anti-Inflammatory Nutrition: Chronic inflammation is linked to numerous health issues, including weight gain and menopausal symptoms like joint pain and brain fog. The Galveston diet prioritizes foods that help reduce this inflammation. These include foods rich in omega-3 fatty acids, antioxidants, and fiber. Conversely, it strictly limits pro-inflammatory foods such as processed sugars, refined grains, and artificial ingredients.
Fuel Refocus: The diet aims to shift the body's primary energy source from carbohydrates to fat. Initially, the diet is very low in carbohydrates, with a macronutrient ratio similar to a keto diet (approx. 70% fats, 20% protein, 10% carbs). This phase is temporary. As weight is lost, carbohydrates are gradually increased to a moderate level for long-term maintenance. The focus is on getting energy from high-quality, healthy fats and lean proteins, rather than simple carbs that can cause blood sugar spikes.

Galveston Diet Food Guide

Foods to Enjoy on the Galveston Diet:

Healthy Fats: Avocado, olive oil, nuts, seeds, and flaxseed oil.
Lean Proteins: Chicken, turkey, grass-fed beef, eggs, and fish, especially fatty fish like salmon.
Low-Glycemic Fruits: Berries, such as strawberries, blueberries, raspberries, and blackberries.
Non-Starchy Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, cucumbers, and peppers.
Fiber-Rich Foods: Legumes and limited whole grains in later phases.
Dairy: Greek yogurt, cheese, and full-fat dairy in moderation.

Foods to Avoid or Limit:

Processed and Fried Foods: Packaged snacks, processed meats with nitrates, frozen dinners.
Refined Grains and Sugars: White bread, pastries, candy, sugary cereals, and high fructose corn syrup.
Inflammatory Oils: Canola and vegetable oils.
Alcohol: Limited, with red wine in moderation being the suggested exception.

Galveston Diet vs. Mediterranean Diet: A Comparison


Feature	Galveston Diet	Mediterranean Diet
Core Philosophy	Anti-inflammatory nutrition, intermittent fasting, macronutrient refocus specifically for menopause.	Emphasis on whole foods, healthy fats, and lifestyle, primarily for overall health and longevity.
Carbohydrate Intake	Initially very low (approx. 10%), increasing to moderate for maintenance.	Allows for higher intake of whole grains, fruits, and legumes.
Intermittent Fasting	Required (typically 16:8).	Not a core component.
Food Restrictions	Avoids most processed foods, added sugars, refined grains, and certain oils. Gluten-free is often suggested.	Minimizes processed foods and added sugars, but is less restrictive on grains.
Key Food Sources	Focus on healthy fats, lean proteins, and berries.	Wide emphasis on whole grains, legumes, nuts, seeds, and healthy fats like olive oil.
Target Audience	Primarily menopausal women, but principles can apply to others.	Broad appeal for anyone seeking a healthy, balanced lifestyle.

Potential Benefits and Downsides

While specific, peer-reviewed research on the Galveston diet as a whole is lacking, studies on its individual components (intermittent fasting, low-carb eating, anti-inflammatory foods) show potential benefits.

Potential Benefits

Improved Weight Management: Combining intermittent fasting and a low-carb approach can lead to weight loss, particularly a reduction in stubborn belly fat often associated with menopause.
Reduced Inflammation: Focusing on anti-inflammatory foods can help alleviate symptoms related to menopause, such as joint pain, and may reduce the risk of chronic diseases.
Better Blood Sugar Control: Intermittent fasting has been shown to improve insulin sensitivity and help regulate blood glucose levels.
Increased Energy and Clarity: Followers often report reduced brain fog and higher energy levels.

Potential Downsides

Cost: The full program is a subscription service, and sourcing high-quality ingredients like grass-fed beef can increase food costs.
Restrictive Nature: Some people may find the low-carb and time-restricted eating phases challenging to maintain long-term.
Fiber Intake: The initial low-carb phase might result in insufficient dietary fiber, potentially leading to constipation.
Not for Everyone: Intermittent fasting is not suitable for individuals with a history of disordered eating or certain medical conditions like type 1 diabetes. Always consult a healthcare professional before starting.

Conclusion

The Galveston diet offers a specific, structured approach to addressing the unique health challenges that menopausal women face. By combining intermittent fasting, an anti-inflammatory diet, and macronutrient adjustments, it provides a framework for managing weight, hormonal fluctuations, and associated symptoms. While the diet itself lacks independent clinical studies, the scientific principles behind its components are well-established. Its emphasis on whole foods and nutrient-dense eating is a healthy foundation for anyone, but the specific structure is tailored for those navigating menopause. As with any significant dietary change, it is crucial to consult with a healthcare provider to ensure it is the right path for your individual needs. For more information, visit the official website for The Galveston Diet.

Frequently Asked Questions

The primary goal is to help menopausal and perimenopausal women manage weight gain and reduce inflammation caused by hormonal changes, using a combination of intermittent fasting and anti-inflammatory nutrition.

No, the Galveston diet does not require calorie counting. Instead, it focuses on the quality of food, timing of meals, and specific macronutrient ratios during different phases.

While the initial 'fuel refocus' phase of the Galveston diet is very low-carb and high-fat like the keto diet, it is not strictly keto. It reintroduces moderate carbs later and focuses on anti-inflammatory foods rather than maintaining ketosis.

The diet was created specifically for women experiencing menopausal weight gain, but its principles can be applied by anyone seeking to manage weight, reduce inflammation, and improve metabolic health.

Alcohol is limited on the Galveston diet. If consumed, officials suggest red wine in moderation, and it is considered a 'luxury calorie'.

After the initial, lower-carb phase, the diet transitions into a maintenance phase. During this time, carbohydrate intake is moderately increased, and the macronutrient balance is adjusted for long-term weight management.

Potential side effects can include constipation during the low-carb phase due to reduced fiber intake, and the risk of overeating during the eating window. The restrictive nature may also make it hard to sustain for some.

No specific peer-reviewed clinical trials have been conducted on the Galveston diet itself. However, the scientific principles behind its components, like intermittent fasting and anti-inflammatory eating, are supported by research.