In This ArticleView AllIn This ArticleWhat Is the Galveston Diet?What Can You Eat?Is It Good For You?ProsCons
In This ArticleView All
View All
In This Article
What Is the Galveston Diet?
What Can You Eat?
Is It Good For You?
Pros
Cons
Hormonal changes around the time of menopause, combined with aging and lifestyle factors, can lead to frustrating weight gain for many women. Dr. Mary Claire Haver, MD, an obstetrician-gynecologist, found this true for herself and her many patients who could no longer get the scale to budge with the common advice to “eat less and move more.” (Here are10 eating changes to make once you turn 50.) As a result, Haver developed theGalveston Dietto help middle-aged women burn fat and combat menopausal weight gain. Keep reading to learn what foods you can and cannot eat, if it’s good for you, and the pros and cons of this diet plan.
The Galveston Dietis a self-paced weight loss program designed to reverse menopausal weight gain through a combination of anti-inflammatory foods and intermittent fasting. Focusing on anti-inflammatory foods, instead of just restricting calories, helps hormones work in our favor for fat loss, says Haver. The diet emphasizes whole foods, and limits processed foods, added sugars and artificial ingredients. There is an online program, an option for meal delivery service and a supplement line. The program follows what they label as a “three-pronged approach” ofintermittent fasting, focusing onfoods to fight inflammationand other dietary habits to fuel a woman’s body through the menopause transition.
The Galveston Diet prioritizes anti-inflammatory whole foods, including lean proteins, fruits, vegetables, legumes, whole grains, healthy fats and full-fat dairy. (TheSalmon with Roasted Red Pepper Quinoa Salad, pictured above, would be a good dinner choice.) Processed foods with added sugar, artificial ingredients, colors, flavors and high fructose corn syrup are discouraged, along with processed meats containing nitrates/nitrites, fried foods, inflammatory oils like canola or vegetable oil and refined flours and grains, as these have been shown to cause inflammation in the body.
However,whenyou eat is just as important aswhatyou eat on this diet. Intermittent fasting is a non-negotiable on the Galveston Diet. Haver says that intermittent fasting leads to weight loss because of a calorie restriction, but she also explains that any calorie restriction will lead to weight loss. Research backs this, as studies show that intermittent fasting leads to similar weight loss results as calorie restriction, according to a 2022 review published inNutrients.
However, Haver emphasizes the neuroprotective, anti-inflammatory effects ofintermittent fastingas reasons for including it on the Galveston Diet. The 16:8 method is recommended—fasting for 16 hours and eating in an 8-hour window. While the 5:2 method (eating 500 calories for two days per week and maintenance calorie needs for the other days) may lead to similar results, she argues the 16:8 is easier for most people to incorporate into their lives.
Is the Galveston Diet Good for You?
There’s no current research specifically on the Galveston Diet, but its emphasis on nutritious whole foods and minimization of processed foods and sweets is the foundation of any healthy diet. Increasing intake of nutritious, anti-inflammatory foods like fruits, vegetables, and omega-3 rich fatty fish, nuts and seeds and decreasing consumption of inflammatory processed foods and sugar is beneficial for overall health and weight, according to a 2020 review study published inNutrients.
A major benefit to this diet is that you don’t have to count calories or macros, which makes this diet more sustainable than most. There are macro recommendations inside the program, but instead of focusing on eating less, the Galveston Diet focuses onaddinganti-inflammatory foods to your diet, like colorful, antioxidant-rich fruits and vegetables, lean protein, fatty fish, whole grains, nuts and seeds. It also encourages healthy habits likemeal planningand prepping and teaches you how to balance your hormones for fat loss.
There is no research on how many people succeed at losing weight and keeping it off on this diet. Intermittent fasting isn’t for everyone, including individuals with diabetes, those taking certain medications or people with a history of eating disorders. Restricting eating to an eight-hour window may backfire for some. Finally, you have to purchase the program to have full access to the diet, which may be a limitation for some.
The Bottom Line
Before trying this diet, you may also want to read aboutintermittent fastingand the benefits and drawbacks for women. If you don’t want to purchase the Galveston diet, you can likely get similar benefits from following a diet that emphasizes onanti-inflammatory foods, lean proteins and fiber-rich plant foods over processed foods and sweets.
Whether you decide to pursue this diet or other types of weight loss regimen, you may want to speak with a registered dietitian who can help you identify appropriate weight management strategies and work with you to reach your health goals.
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