- How It Works
- Foods to Eat & Avoid
- Sample Meal Plan
The Galveston diet is a weight loss program designed to help middle-aged and older women combat weight gain during perimenopause and menopause. It was developed by Dr. Mary Claire Haver, a board-certified OB-GYN physician.
The diet is based on the idea that your weight is affected by hormones, which are also affected by the types of foods you eat.
Learn about how the Galveston diet works and what foods are allowed in the eating plan.
How does the Galveston diet work?
The Galveston diet is made up of two diet programs:
- Signature program: Primarily intended for middle-aged women menopausal women to help with weight loss.
- Prime program: Primarily intended for young adults as a nutrition-based wellness program.
With an additional cost, both the diet programs offer dietary supplements and an exercise regimen that involves personalized online diet coaching.
The diet has three components that include:
1. Intermittent fasting
The Galveston diet puts a strong emphasis on 16/8 intermittent fasting, in which you spend 16 hours fasting and 8 hours eating. During the fasting window, zero-calorie beverages such as plain water, unsweetened tea, and unsweetened coffee are allowed.
This eating pattern can result in a calorie deficit that promotes weight loss.
2. Anti-inflammatory foods
The Galveston diet also focuses on eating anti-inflammatory foods rich in plant compounds and eliminating all processed foods and added sugars. Foods such as fruits, vegetables, lentils, complex carbs, and lean meats are part of the Galveston diet plan.
3. High in fat, low in carbs
The Galveston diet is a high-fat, low-carb diet that closely resembles the standard keto diet in its macronutrient distribution because the majority of daily calories come from fat instead of carbs.
What foods to eat and avoid on the Galveston diet
The Galveston diet recommends eating foods that are high-fat and low-carb with anti-inflammatory and antioxidant properties.
Foods to eat
- Lean chicken
- Lean grass-fed beef
- Lean turkey
- Lean pork
- Bell peppers
- Zucchini squash
- Leafy green vegetables:
- Mustard greens
- Avocado/avocado oil
- Extra-virgin olive oil
- Coconut oil
- Sesame oil
- Dairy products:
- Greek yogurt
- Heavy cream
- Sour cream
- All types of legumes
- Pine nuts
- Black tea
- Green tea
- Chamomile tea
- Fresh herbs:
Foods to avoid
- Sugar or artificial sweeteners
- Fried foods
- Processed foods
- Processed meats with nitrates
- Refined grains and flours
- White pasta
- Junk food
- Vegetable oils
- Corn oil
- Canola oil
- Foods with artificial flavors, colors, and preservatives
What are the potential benefits of the Galveston diet?
- May aid weight loss: May be effective in helping menopausal women shed abdominal weight.
- Promotes healthy eating: Promotes healthy eating by focusing on whole foods, non-starchy veggies, and healthy unsaturated fats.
- No calorie counting: Does not require you to count your calories as long as you follow the general guidelines of the diet.
- Helps fight inflammation: May help reduce inflammation that leads to diseases due to the focus on antioxidant-rich and anti-inflammatory foods.
- Decreases the risk of lifestyle diseases: May protect against lifestyle diseases such as obesity, type II diabetes, and heart disease.
- Regulates blood sugar: May help reduce visceral fat, fasting insulin, and insulin resistance, thus helping prevent or manage type II diabetes.
What are the potential downsides of the Galveston diet?
- Low in fiber: Low-carb diets tend to be low in dietary fiber, which is necessary for regular bowel movements and gut health.
- High in fat: High-fat diets may be unsuitable for people who already have high cholesterol levels.
- Restrictive: Because the diet restricts carbohydrates and fiber, many people may find it difficult to follow long-term.
- Not backed by scientific evidence: Although the diet is gaining popularity, no scientific evidence has proven that it is effective for weight loss.
- Cost: The cost of maintaining the Galveston diet is high, which can be a factor to consider if you are on a budget.
- Dementia Risk Rises for Elite European Soccer Players
- Gonorrhea: What It Is, Symptoms, Treatment & More
- 'Artificial Pancreas' Technology Boosts Blood Sugar Control for Young Kids With Type 1 Diabetes
- FDA Advisors Back Full Approval of Paxlovid
- Could COVID Trigger 'Face Blindness'?
- More Health News »
2-day sample Galveston diet meal plan
|Day 1||Spinach omelet cooked in avocado oil, with a side of strawberries||Power greens with chicken, avocado, and grilled asparagus||Grilled chicken breast (12 ounces), chopped romaine lettuce (5 cups), and 1 avocado||Walnut cocoa collagen balls|
|Day 2||Sweet plums and low-fat yogurt||Roasted fish with vegetables||Grilled chicken with mixed greens, red onions, feta cheese, cashews, cranberries,, a drizzle of olive oil, and fresh lemon juice||Avocado Greek yogurt dip with carrots and cucumbers|
Health Solutions From Our Sponsors
Mary Claire Haver. THE GALVESTON DIET: https://galvestondiet.com/
Tinsley Robinson. The Galveston Diet: https://www.dietsmealplan.com/therapeutic/the-galveston-diet/
Top Galveston Diet Review: Rules, Meal Plan, and Foods Related Articles
Tips to Ease Menopause SymptomsWhat happens during menopause? At what age do menopause symptoms start? Women in their 40s or 50s may begin to have hot flashes, night sweats, and sleep problems as they enter menopause. See what triggers some menopause symptoms. Get tips for relief through treatment.
Does Menopause Make You More Sensitive to Pain?Menopause can make you more sensitive to pain due to hormonal fluctuations, especially changes in estrogen levels. Here are 12 ways to manage pain during menopause.
Menopause QuizThe Menopause Quiz challenges your knowledge about the time in a woman’s life when menstruation ceases. Menopause can bring many physical, mental and sexual challenges to maturing women, but they don’t have to be limiting. Take the Menopause Quiz to learn the causes, symptoms and treatments of what’s known as "the change of life."
The 10 Best Diet Plans For Weight LossDiet means a reduction in calorie intake. For the optimal management of overweight and obese patients, a combination of diet, exercise, and behavioral modifications may be helpful. Weight loss is directly related to the difference between the individual’s energy intake and energy expenditure.
Weight Loss Challenges: Why Can't I Lose Weight?Finding it difficult to lose weight? It’s a hard thing to do, and there are some surprising reasons you may not be losing weight as quickly as you hope. From sleep cycles to calorie counts, health food fakers to prescription drugs, learn many of the stumbling blocks that can prevent you from reaching your health goals.
Weight Loss QuizAre you trying to lose weight? Take this quiz to see what you can add to routine to get on the right track for results!
What Are the 40 Symptoms of Menopause?Menopause is the end of the reproductive era of a woman’s life that is characterized by drastic changes in her emotional and physical aspects. Studies have identified around 40 signs and symptoms of menopause, but not every woman gets all of them.
What Should I Ask My Doctor About Weight Loss?With changes in lifestyle and standards of living, obesity is emerging as a pandemic. A higher than normal body weight puts you at risk of various diseases. Learn the 11 questions you should ask your doctor if you are planning to lose weight.
Women's Health: 11 Supplements for Menopause11 supplements and herbs for hot flashes and other menopause symptoms are shown in this slideshow from WebMD.