The Galveston Diet is a weight loss program designed specifically for women experiencing menopause. Created by Dr. Mary Claire Haver, a board-certified OB-GYN, this diet emphasizes when to eat, what to eat, and what to avoid in order to reduce inflammation in the body, rather than simply restricting calories. The program combines 16/8 intermittent fasting with a high-fat, low-carb diet rich in anti-inflammatory foods. This article provides a comprehensive review of the Galveston Diet's signature program and its effectiveness for weight loss.
Introduction: Addressing Weight Gain During Menopause
Menopause brings about numerous changes in a woman's body, including hormonal shifts that can lead to abdominal weight gain. As estrogen levels decline, fat stores tend to relocate to the body's central parts, increasing the risk of heart disease, type 2 diabetes, and stroke. The Galveston Diet aims to combat this menopausal weight gain by focusing on food quality, nutrient timing, and inflammation reduction.
The Galveston Diet: A Tailored Approach to Weight Loss
The Galveston Diet signature program is an online program designed to help middle-aged women lose weight and adopt a healthier lifestyle. It is based on the idea that hormones significantly affect weight, and the quality of food consumed plays a crucial role in hormone regulation. The diet emphasizes nutrient-dense, antioxidant-packed foods and incorporates three main components:
- Intermittent Fasting
- Anti-Inflammatory Nutrition
- Fuel Refocus
Core Components of the Galveston Diet
1. Intermittent Fasting: Timing Your Meals for Optimal Results
Intermittent fasting involves consuming all daily calories within a specific window of time, followed by a fasting period. The Galveston Diet recommends the 16/8 method, where you eat within an 8-hour window and fast for the remaining 16 hours. During the fasting window, only zero-calorie beverages like water, unsweetened tea, and coffee are allowed.
By limiting the eating window, people tend to consume fewer calories overall, leading to a calorie deficit and promoting weight loss. Intermittent fasting has also been linked to reduced inflammation, improved insulin resistance, and decreased heart disease risk factors.
Read also: Peri/Menopause Salad Recipe
2. Anti-Inflammatory Nutrition: Fighting Inflammation with Food
Inflammation is a normal immune response, but chronic low-grade inflammation is associated with conditions like obesity, heart disease, cancer, and arthritis. The Galveston Diet encourages the intake of anti-inflammatory foods like fruits and vegetables, which are rich in plant compounds that help combat inflammation.
The diet restricts foods that contribute to inflammation, such as sugars, processed grains, fried foods, processed meats, saturated fats, and soda. Instead, it emphasizes whole foods, nonstarchy vegetables, and fruits. Foods specifically believed to reduce inflammation, like fatty fish, berries, garlic, nuts, tomatoes, and olive oil, are also encouraged.
3. Fuel Refocus: Shifting Your Body's Energy Source
The Galveston Diet is a high-fat, low-carb diet that resembles the keto diet in its macronutrient distribution. It advocates getting about 70% of daily calories from fats, 20% from protein, and 10% from carbs, shifting the body's primary energy source from carbs to fat.
Under low-carb conditions, the body breaks down fat for energy. High-fat keto diets have been shown to be more effective for weight loss than low-fat diets in some individuals. However, the Galveston Diet differs from the traditional keto diet by incorporating other components and focusing on anti-inflammatory foods.
Foods to Eat and Avoid on the Galveston Diet
The Galveston Diet encourages the consumption of high-fat, low-carb, antioxidant-rich, and anti-inflammatory foods. It also recommends drinking tea and eating fermented foods rich in probiotics.
Read also: Galveston Diet: A comprehensive review
Foods to Eat:
- Fats: Olive oil, coconut oil, MCT oil, butter, ghee, avocado oil, sesame oil, avocados, nuts, seeds, flaxseed.
- Proteins: Lean ground beef, chicken, turkey, eggs, lean pork, salmon, trout, tuna, shellfish, cottage cheese.
- Fruits: Avocado, strawberries, blueberries, raspberries, fresh berries.
- Leafy Greens: Spinach, kale, lettuce, dill, mustard greens.
- Other Vegetables: Cauliflower, broccoli, cabbage, tomato, bell pepper, cucumber, onion, carrots, squash.
- Dairy: Heavy cream, cheese, sour cream, plain Greek yogurt, nut milk.
- Tea: Black, green, oolong, chamomile teas.
- Fresh Herbs: Ginger, garlic, parsley, thyme, basil.
Foods to Limit or Avoid:
- Sweeteners: Added sugar, artificial sweeteners, honey, agave, maple syrup.
- Food Additives: Artificial flavors, colors, preservatives.
- Alcohol: Beer, wine, spirits.
- Processed Foods: Refined grains, fried foods, processed meats, processed snacks, fast food, processed baked goods.
- Vegetable Oils High in Omega-6 Fats: Soybean, sunflower, safflower, corn oil, canola oil, cottonseed oil.
- Sugar-Sweetened Beverages: Sweet tea, colas, soft drinks, fruit juices, sugary coffee drinks.
Potential Benefits of the Galveston Diet
Weight Loss
Although the Galveston Diet has not been specifically researched, studies have shown that its components, including intermittent fasting and low-carb dieting, are effective for weight loss.
- A 3-month study showed that 16/8 intermittent fasting reduced belly fat and waist size.
- A 40-week study found that intermittent fasting led to more weight loss than a traditional calorie-restricted diet.
- A study in women with overweight showed that a low-carb 5:2 intermittent fasting diet was more successful at achieving significant weight loss than calorie restriction.
- A 4-month study showed that a very low-calorie, low-carb diet led to significant weight loss, primarily from fat.
Reduced Inflammation
Intermittent fasting reduces concentrations of inflammatory markers and protects blood vessels from plaque buildup. Low-carb diets may also help reduce inflammation and combat inflammatory conditions like fatty liver disease, Parkinson's, and multiple sclerosis.
Reduced Disease Risk
Intermittent fasting and low-carb diets have been shown to protect against lifestyle illnesses like obesity, type 2 diabetes, heart disease, and insulin resistance. They are also associated with a reduction in visceral fat, fasting insulin, and insulin resistance, all of which are risk factors for type 2 diabetes.
Healthy Blood Sugar Management
A very low-carb keto diet has been shown to improve blood sugar management in adults with type 2 diabetes.
Potential Drawbacks of the Galveston Diet
Potentially Low in Fiber
Very low-carb diets tend to be low in dietary fiber, which is important for regular bowel movements, heart health, and gut health. It is crucial to include lower-carb, fiber-rich foods like nonstarchy vegetables, avocados, and berries when following the Galveston Diet.
Read also: Galveston Diet Approved Lunch Options
Restrictive Nature
The restrictive nature of extremely low-carb diets may make it difficult for some people to follow the Galveston Diet long-term.
Lack of Research
The Galveston Diet has not been specifically studied, and there is a lack of evidence to support its long-term health benefits or safety. It is essential to consult with a healthcare professional before starting this diet, especially if you have a medical condition or a history of eating disorders.
Galveston Diet Programs and Costs
The Galveston Diet offers two main programs:
- Signature: Includes educational sessions, videos, resources, shopping lists, 5 weeks of meal planning and recipes, lifetime access to online material, and a 30-day money-back guarantee. Cost: Approximately $59.
- Gold: Includes everything from the Signature package, plus a guide, the Move Mini-Course, a daily recharge journal, and a recipe collection. Cost: Approximately $124.
The diet program also offers dietary supplements and an exercise regimen called the Move Mini-Course, all at an additional cost. A meal delivery service is also available for those who want an easy, on-diet plan.
Sample Galveston Diet Meals and Macros
Here are some sample Galveston Diet meals and their approximate macronutrient breakdowns:
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: 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)
- Rosemaryâs 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)
The Importance of Sustainability
The bottom line for any diet is sustainability. The best diet is the one you can stick to long-term. Easing into the Galveston Diet slowly may be the best approach for long-term success.