Weight management is not a one-size-fits-all solution, and many popular diets may not account for individual challenges, particularly those related to age. The Galveston Diet has emerged as a trendy diet in 2022, tailored towards perimenopausal and menopausal women seeking to counteract potential weight gain during this hormonally fluctuating time. While it may seem like a niche diet, experts suggest it's part of a broader category of solutions for women that deserves attention.
It's crucial to consult with a healthcare provider before making any long-term dietary changes. Given that counting macros is a primary goal of the Galveston Diet program, guidance from a nutritionist may be necessary for proper maintenance. It is also important to remember that a diet may not be the wellness solution you're ultimately searching for.
What is the Galveston Diet?
Adapted by OB/GYN Dr. Mary Claire Haver, the Galveston Diet was first introduced to her patients in 2017 and then online in July 2018. It aims to help perimenopausal and menopausal women lose weight and ease hormonal changes like brain fog and hot flashes.
The program has three main components:
- Intermittent Fasting: The diet employs a 16:8 intermittent fasting approach, involving 16 hours of fasting and an 8-hour window for consuming meals.
- Anti-Inflammatory Foods: The diet emphasizes anti-inflammatory foods while cutting out processed foods and added sugars. Examples of anti-inflammatory foods include green leafy vegetables, salmon, and olive oil.
- Fuel Refocus: This component involves counting macronutrients (proteins, fats, and carbohydrates) with a recommended ratio for fat elimination, focusing on higher fats and proteins and a lower net carb ratio. While not a keto diet, it limits carbohydrate intake. Trackers like Cronometer are recommended for calculating personalized macro ratios. Unlike other diets, it doesn't emphasize calorie counting or restriction.
Lower net carbs generally come from foods higher in fiber content. Higher fiber foods can often be more satisfying, or filling and will often naturally cause people to eat less.
Read also: The Ultimate Smoothie Guide
The program offers lifetime access to a self-paced course for a fee, with additional benefits like recipe guides and fitness courses at higher membership levels. The site also provides free recipes, meal planning tips, and meal prep ideas. While the program sells fiber supplements, omega-3, Vitamin D, and collagen, it's generally recommended to obtain nutrients and vitamins from food whenever possible.
What Can You Eat on the Galveston Diet?
The Galveston Diet emphasizes anti-inflammatory foods to combat chronic inflammation, which can be an underlying factor in many diseases. Fruits, vegetables, legumes, lean proteins, and complex carbohydrates are encouraged, while inflammatory foods like processed meats and refined flours are discouraged.
The program focuses on increasing protein and healthy fat intake while reducing carbs, without aiming for ketosis. It allows for some luxuries like a small amount of half and half, cheese, and grass-fed beef. Meal prepping and drinking 10-12 glasses of water daily are also encouraged.
Foods encouraged on the Galveston Diet:
- Healthy Fats: Olive oil, avocados, nuts, and flax seeds
- Lean Proteins: Salmon, chicken, eggs, and other better-for-you picks
- In-season Fruit: Berries of all categories, organic picks from the farmer's market
- Reduced-fat Dairy: Greek yogurt and inherent cheeses including cottage cheese
- Vegetables: Everything from leafy greens to eggplants, squash and more
- Legumes: All staples under this category is fair game
Foods to avoid on the Galveston Diet:
- Nearly all processed and fried foods, including those made at home
- Processed meats, including those containing nitrates and nitrites.
- Artificial ingredients, food coloring, or flavoring
- Foods with significant added sugar or high fructose corn syrup
- Refined flour or grains
- Processed oils (namely canola, vegetable)
Can You Drink Wine on the Galveston Diet?
Although not entirely prohibited, alcohol is not recommended for those seeking optimal results on the Galveston program. Galveston officials suggest limiting consumption to no more than 2 beverages per day, ending at least one hour before bedtime. Red wine is considered the best alcoholic choice, due to its association with Mediterranean-style diets and potential heart-disease risk mitigation and inflammation-fighting polyphenols. Red wine can be a steady feature on any Galveston diet meal plan, enjoyed in moderation.
In general, red wine is the best choice for you holistically if you are going to have alcohol. During weight loss, alcohol is a luxury calorie. It’s recommended that women have no more than a 5oz-pour per glass.
Read also: Stay Hydrated on Keto
Can You Have Dairy on the Galveston Diet?
Dairy is permitted in small amounts, including half and half, certain cheeses, and full-fat Greek yogurt. Dairy products that are unprocessed or free of added sugar are generally allowed. Participants track their macros to accommodate staples like cheese and half and half while monitoring carbohydrate intake. Better-for-you dairy sources like cottage cheese can provide a significant protein boost.
Is the Galveston Diet Healthy?
While it's best to discuss this diet with a healthcare provider, the low-carb approach is generally considered safe for most women. The diet focuses on incorporating anti-inflammatory whole foods, fiber, healthy fats, legumes, lean proteins, and whole grains while minimizing added sugar and processed foods. These elements are known to improve overall health and may aid in weight management.
Intermittent fasting, a key component of the Galveston Diet, has shown potential in studies. However, the definition of intermittent fasting varies across studies, making holistic interpretation challenging. The Galveston Diet borrows aspects from various popular diet options, potentially appealing to women seeking a new solution.
The Role of Wine in a Healthy Lifestyle
As we age, making educated decisions about our health becomes increasingly important, including choices about alcohol consumption. Wine, particularly red wine, can offer health benefits due to its resveratrol content, an antioxidant with anti-inflammatory properties found in grape skins.
Benefits of moderate wine consumption may include:
Read also: Benefits of Oatmeal Drinks for Dieting
- Anti-inflammatory properties
- Potential heart health benefits
However, it's crucial to remember that these benefits are maximized when consumption is moderate. Overconsumption can outweigh any potential benefits. The US Dietary Guidelines suggest that women consume no more than one drink per day and men no more than two.
Red wine can be part of a healthy Mediterranean Diet, but moderation is key.
Beverages to Limit or Avoid During Menopause
Diet plays a large role in health, especially during menopause. Certain beverages can affect the intensity and frequency of menopause symptoms and increase menopausal health risks.
- Alcohol: Can disrupt sleep and increase the frequency of hot flashes by decreasing melatonin levels.
- Caffeine: Associated with increased frequency and severity of night sweats and hot flashes.
- Sugary Beverages: Can exacerbate sugar cravings caused by hormonal changes during menopause.
- Carbonated "Fizzy" Drinks: Contain phosphorous, which can harm bone health, a concern during menopause due to the risk of osteoporosis.
- Diet/Artificially Sweetened Sodas: Linked to an increased risk of stroke and heart disease in women aged 50-79.
Limiting or eliminating these beverages can help manage menopause symptoms and reduce health risks.
Galveston Diet Basics
The Galveston Diet is designed for women in or approaching menopause, a time when hormonal shifts can lead to weight gain and other symptoms. A healthy diet can play an important role in navigating menopause with fewer negative health effects.
Three primary components of the Galveston Diet:
- Intermittent Fasting: Adhering to a 16:8 fasting schedule, with a 16-hour fasting period and an 8-hour eating window.
- Anti-Inflammation Foods: Building meals and snacks around foods that help reduce inflammation, while reducing or eliminating inflammatory foods like processed foods, added sugars, and alcohol.
- Tracking Macros: Maintaining a low-carb diet with a higher fat intake and moderate protein intake, using a "Fuel Refocus" approach that emphasizes macros over calories.
The diet encourages obtaining micronutrients (vitamins and minerals) from whole foods, with some supplements suggested to ensure adequate nutrient intake. The eating plan is designed to be a lifelong commitment rather than a quick fix, with adjustments made as weight goals are achieved.
Galveston Diet Macros
The Galveston Diet involves consuming more fat than generally recommended, with an emphasis on fat quality, particularly the ratio of omega-6 to omega-3 fatty acids. The goal is to achieve a ratio close to 1:1. Carbohydrate intake is significantly decreased, and protein intake is moderate.
Initially, the diet consists of approximately 70% of daily calories from healthy fat, 20% from lean protein, and 10% from nutrient-rich carbs. Over time, carbohydrate intake is increased, and fat intake is decreased.
When tracking macros, "net" carbs are counted rather than total carbs, calculated by subtracting fiber grams from total carbohydrate grams.
Galveston Diet Foods
The Galveston Diet focuses on fighting inflammation by choosing foods that minimize inflammation and including fiber-rich carbohydrates.
Galveston Diet meals may include:
- Healthy fats: olive oil, olives, avocado, avocado oil, nuts, seeds, flaxseed, and sesame oil
- High-quality proteins: eggs, fatty fish, chicken, lean ground beef, shellfish, and some dairy such as cottage cheese
- Fiber-rich carbohydrates: fresh berries, legumes, and vegetables (especially organic) like leafy greens, cauliflower, broccoli, cabbage or squash
Foods to avoid may include:
- Processed meats, especially those with nitrates, such as hot dogs or deli meats.
- Refined grains, such as enriched flour, or foods made with enriched flour, such as processed baked goods.
- Foods with added sugar or artificial ingredients, such as fruit juices, soda, sugary coffee drinks, candy, and many condiments or sauces.
- Processed oils, especially canola oil, and also oils that are high in omega-6 fatty acids (corn oils, sunflower oil, soybean oil, and cottonseed oil).
Alcohol is not encouraged, but wine can be included in moderation.
Sample Galveston Diet Macros for Meals
Breakfast:
- Blueberry and Spinach Collagen Smoothie: 442 calories, 28g fat, 34g carbs (19g net carbs), 19g protein (57% fat, 30% carbs, 17% protein)
- Greek Yogurt Bowl Or Smoothie: 499 calories, 30g fat, 38g carbs (20g net carbs), 27g protein (54% fat, 30% carbs, 21% protein)
- Scrambled Eggs With Spinach And Tomato (1/2 recipe): 352 calories, 25g fat, 4g carbs (3g net carbs), 26g protein (63% fat, 4% carbs, 29% protein)
Lunch:
- Spaghetti Squash With Meat And Vegetable Marinara: 483 calories, 33g fat, 18g carbs (13.5 net carbs), 29g protein (61% fat, 15% carbs, 24% protein)
- Chicken Romaine Salad With Avocado: 706 calories, 63g fat, 10g carbs (3g net carbs), 29g protein (80% fat, 5% carbs, 16% protein)
- Power Greens With Chicken, Avocado, And Grilled Asparagus: 931 calories, 87g fat, 6g carbs (4g net carbs), 32g protein (84% fat, 2% carbs, 13% protein)
Dinner:
- Healthy Meatloaf: 555 calories, 37g fat, 10g carbs (4g net carbs), 49g protein (60% fat, 7% carbs, 35% protein)
- Rosemary’s Shrimp Salad: 412 calories, 31g fat, 15g carbs (6g net carbs), 21g protein (67% fat, 14% carbs, 20% protein)
- Steak Salad With Herb Vinaigrette: 742 calories, 65g fat, 9g carbs (4g net carbs), 32g protein (78% fat, 4% carbs, 17% protein)
Galveston Diet Macro Calculations
The Galveston Diet macro calculations are based on Nutritionix calculations and use total carbs not net carbs. On the Galveston Diet you are encouraged to count “net carbs” instead of total carbs. However, the concept of net carbs is controversial. Researchers don't know how many calories fiber provides, but most nutrition scientists will tell you that the number is not zero and the type of fiber matters. Soluble fiber probably contributes about 2.3 calories per gram. Non-soluble fiber may contribute anywhere from one to zero calories, according to a 2019 study published in the Journal of Nutrition and Metabolism. When you subtract fiber grams from total carb grams to get net carbs, you assume that all fiber contributes zero calories. But, that isn’t necessarily true.
For these reasons, the FDA, the American Diabetes Association, and nutrition organizations and experts worldwide suggest counting total carbs, not net carbs.
Considerations Before Starting the Galveston Diet
The suitability of the Galveston Diet depends on individual factors. If anti-inflammatory foods are already part of your diet and contraindicated foods are avoided, easing into the plan may yield results. However, for some, it may be too aggressive of a dietary shift to maintain.
Sustainability is key to any diet's success. If you can adhere to the program and enjoy it, you may see benefits. While research on this specific diet is lacking, there is some evidence supporting low-carb diets and intermittent fasting for weight loss. Easing into it slowly may be your best bet for long-term sustainability.
The Galveston Diet: A Doctor's Perspective
Dr. Mary Clair Haver, a board-certified OB-GYN, created the Galveston Diet to address weight gain during perimenopause and menopause. After realizing that traditional advice of eating less and exercising more wasn't effective, she developed the diet to help her patients.
Perimenopause occurs during the years leading up to menopause, with symptoms including increased belly fat, hot flashes, irregular periods, and mood shifts.
How the Galveston Diet Addresses Menopausal Symptoms
The Galveston Diet combines elements of the ketogenic diet with intermittent fasting, encouraging lower carbohydrate intake and higher fat and protein intake. It emphasizes anti-inflammatory foods and limits processed foods with added sugars.
Intermittent fasting, specifically the 16:8 approach, is a core component of the diet. This eating routine can improve hormone balancing, weight management, cardiovascular health, blood sugar regulation, and reduce inflammation.
The diet also focuses on eliminating inflammatory foods like white flour, white rice, refined sugar, and foods with high fructose corn syrup.
The online Galveston diet program and "The Galveston Diet" book both provide specific ratios of fat, protein and carbohydrates to consume for optimal fat burning for energy.
Sample Weekly Meal Plan
When switching to the Galveston Diet, planning meals in advance can be helpful. The diet recommends two meals and two snacks per day, with an emphasis on savory foods for the first meal due to the 16:8 fasting schedule.
Snack: Grilled chicken breast over mixed greens with fresh mushrooms, feta cheese and half an avocado.Second meal: Salmon and asparagus with olive oil and lemon drizzle.Snack: Half a sliced cucumber with a dollop of full-fat creamy dressing.Second meal: Salmon burger with tomato, avocado and lettuce.Snack: Cucumber with vinegar, dill, thyme and lemon.Second meal: Leafy green salad with chicken, walnuts and shallots.First meal: Shrimp and broccoli with parmesan, pistachios and garlic.Second meal: Two portobello mushroom caps topped with red onion, grape tomatoes, mozzarella and basil.First meal: Tuna steak with wilted greens, olive oil and lemon drizzle.Second meal: Salmon with roasted red pepper quinoa salad.
Effectiveness and Sustainability
The Galveston Diet can be effective if followed as directed. However, it may be harder to adopt and less sustainable than other diets due to food restriction and the strict feeding window.
While intermittent fasting has shown potential for weight loss and blood sugar regulation, the diet's restrictive nature may make it unsustainable for some. Once discontinued, weight regain may occur. The Galveston diet is recommended as a lifestyle rather than a short-term solution.
It's important to note that findings related to the Galveston diet have been anecdotal, without large-scale clinical studies to measure its effectiveness.
Weight Loss Potential
Weight loss is possible on the Galveston Diet if food and intermittent fasting guidelines are followed. However, long-term adherence may have health trade-offs.
Key Components for Success
The Galveston Diet emphasizes limiting unhealthy foods like alcohol, fried foods, refined grains, and inflammatory cooking oils. Limiting these foods is associated with reduced risk of diabetes, obesity, and other chronic diseases.
The diet is designed to fight inflammation in the body, which can lead to an array of health problems. It can be effective for weight loss and management by limiting added sugars, fried food, and processed foods and adhering to intermittent fasting.
Potential Drawbacks
The restrictive nature of the diet may cause overeating after periods of restriction. It may also be difficult to sustain due to the low-carbohydrate eating regimen, which can reduce fiber intake. Fiber supplementation may be necessary.
To date, there are no peer-reviewed studies evaluating the effectiveness of the Galveston diet.
Comparison to Other Diets
The Galveston diet is designed with women in mind, there is no reason a man couldn’t follow it too. In fact, men can also benefit from the weight management, blood sugar and heart health benefits of this diet.
A Real-Life Success Story
One individual who adopted the Galveston Diet experienced positive results, including reduced pain and inflammation, and weight loss.