Unlock Menopause Relief with The Galveston Diet: The Ultimate Anti-Inflammatory Solution

Menopause can be a confusing and difficult stage in life to navigate, often marked by symptoms like weight gain, bone loss, and an increased risk of chronic diseases. The Galveston Diet, created by Dr. Mary Claire Haver, a board-certified OB-GYN, offers a science-backed approach to address these challenges by focusing on anti-inflammatory foods, strategic intermittent fasting, and hormone-conscious macros. This diet aims to reduce inflammation, stabilize blood sugar, and support natural fat burning, making it a potential tool for women in their 40s and beyond.

Understanding the Galveston Diet

The Galveston Diet was developed after recognizing that traditional "eat less, move more" advice was no longer effective for women in their later years. Declining estrogen, insulin resistance, and chronic inflammation require a diet that targets visceral fat accumulation and metabolic slowdown. The Galveston Diet aims to meet this need.

The Galveston Diet signature program is an online program that offers educational sessions, videos, resources, shopping lists, meal plans, and recipes. It is designed to help middle-age women lose weight and adopt a healthier lifestyle. The diet program also offers dietary supplements and an exercise regimen called the Move Mini-Course, all at an additional cost.

The Three Pillars of the Galveston Diet

The Galveston Diet comprises three main components: intermittent fasting, anti-inflammatory nutrition, and "Fuel Refocus."

1. Intermittent Fasting

Intermittent fasting (IF) involves eating all your daily calories within a specific window of time, followed by a fasting window. The Galveston Diet recommends the 16/8 method, which means fasting for 16 hours and eating during an 8-hour window every day. During the fasting window, you must not consume any calories, although zero-calorie beverages like water, unsweetened tea, and unsweetened coffee are allowed.

Read also: Peri/Menopause Salad Recipe

By limiting the time you are allowed to eat, people tend to eat fewer calories overall. This calorie deficit promotes weight loss. Intermittent fasting has been linked to other benefits, including reduced inflammation, improved insulin resistance, and decreased heart disease risk factors, such as high blood pressure.

When you enter a fasting state, your insulin levels go down and induce a state of ketosis. During ketosis, your body switches from using glucose (sugar from carbohydrates) as the main source of energy to using stored fat (ketones) instead. As a result, you start burning fat and supporting weight loss. Emerging research suggests intermittent fasting might reduce feelings of anxiety.

2. Anti-Inflammatory Nutrition

Inflammation is a normal immune response, but low-grade chronic inflammation is associated with conditions like obesity, heart disease, cancer, and arthritis. The Galveston Diet encourages the intake of foods like vegetables and fruits, which are rich in plant compounds that help fight inflammation.

An anti-inflammatory lifestyle focuses on healthy fats, lean meats, a variety of fruits and vegetables, and whole grains. Anti-inflammatory foods include omega-3-rich fatty fish, leafy greens, berries, nuts, and olive oil. These are all packed with antioxidants and polyphenols. Research shows that these nutrients help lower inflammatory markers like C-reactive protein while supporting cellular repair through autophagy. By reducing systemic inflammation, you’ll enjoy benefits like decreased joint pain, improved energy, better sleep quality, and more efficient fat burning, particularly around the midsection where visceral fat accumulates during hormonal transitions.

The Galveston diet is essentially a gluten-free diet, which might not be the best approach unless you suffer from celiac disease. Science shows that unless you are part of the population with celiac disease (less than 1%) or have a non-celiac gluten sensitivity, there’s no need to go gluten-free. In fact, there are detrimental effects to going gluten-free unless you need to. Most gluten-free products are more processed than their whole grain counterparts and lack the micronutrients and fiber that makes whole grains such a healthy choice.

3. 'Fuel Refocus'

The Galveston Diet is ultimately a high-fat, low-carb diet. It resembles the standard keto diet in its macronutrient distribution, as most daily calories come from fat. An average American diet comprises about 35% calories from fat, 16% from protein, and 47% calories from carbs. In comparison, the Galveston Diet advocates getting about 70% of your daily calories from fats, 20% from protein, and 10% from carbs.

The idea behind this shift is to get most of your calories from fat instead of carbs, or what the diet refers to as "Fuel Refocus." In general, carbs are your body’s preferred energy source. Yet, under low carb conditions like fasting or low carb diets, your body breaks down fat for energy. The Galveston diet differs from the traditional keto diet because it incorporates several other components. The result is a very low carb diet consumed within an 8-hour eating window that includes significant amounts of anti-inflammatory foods.

The aim is to achieve an optimal ratio of fat to protein to carbohydrate that promotes fat loss in the fat-loss phase. Proteins make up the next largest part of the diet, with nutrient-dense carbohydrates the smallest component. After you’ve been on the diet for a while and you get used to eating fewer carbs and sugars, some additional complex carbs are put in.

Foods to Eat and Limit on the Galveston Diet

The Galveston Diet generally encourages high-fat, low-carb, antioxidant-rich, and anti-inflammatory foods. You’re also meant to drink tea and eat fermented foods that are rich in probiotics, while you should avoid most processed foods, added sugar, and alcohol.

Foods to Emphasize:

Fats: Olive oil, coconut oil, MCT oil, butter, ghee, avocado oil, and sesame oil
Proteins: Lean ground beef, chicken, turkey, eggs, lean pork, salmon, trout, tuna, and shellfish
Fruits: Avocado, strawberries, blueberries, and raspberries
Leafy greens: Spinach, kale, lettuce, dill, and mustard greens
Other vegetables: Cauliflower, broccoli, cabbage, tomato, bell pepper, cucumber, onion, and carrots
Nuts: Cashews, pistachios, almonds, and peanuts
Seeds: Pumpkin, sesame, sunflower, flax, and chia seeds
Dairy: Heavy cream, cheese, sour cream, plain Greek yogurt, and nut milk
Tea: Black, green, oolong, and chamomile teas
Fresh herbs: Ginger, garlic, parsley, thyme, and basil
Fermented foods: Kimchi and sauerkraut

These foods provide essential fatty acids, fiber, antioxidants, and probiotics that support hormone balance and gut health.

Foods to Limit or Avoid:

Sweeteners: Added sugar and artificial sweeteners
Food additives: Artificial additives (flavors, colors, and preservatives)
Alcohol: Beer, wine, and spirits
Processed foods: Refined grains, fried foods, and processed meats
Vegetable oils high in omega-6 fats: Soybean, sunflower, safflower, and corn oil
Sugar-sweetened beverages: Sweet tea, colas, soft drinks, and juices
Refined carbohydrates
Gluten-containing grains

These inflammatory foods disrupt blood sugar levels, increase cortisol levels, and exacerbate hormonal imbalances.

Maximizing Results on the Galveston Diet

To maximize results on the Galveston Diet, consider the following tips:

Setting Up Your Fasting Window: Start gradually by extending your natural overnight fast by 1-2 hours each day until you reach 16 hours. Most 12 PM - 8 PM or 11 AM - 7 PM eating windows are most sustainable because it lets you enjoy your lunch, dinner, and snacks while skipping breakfast, allowing you to get up in the morning and start your day faster. Consistency matters more than perfection.
Hydration, Sleep, and Stress: Proper hydration supports detoxification and helps distinguish between hunger and thirst during periods of fasting. Aim to drink half your body weight in ounces, adding electrolytes if you’re exercising or live somewhere warmer. Quality sleep is important for hormone regulation. Poor sleep can disrupt leptin and ghrelin, making weight loss nearly impossible. Incorporate stress-reduction techniques like meditation, gentle yoga, or journaling.
Meal Prep Tips and Pantry Staples: Dedicate 2-3 hours weekly to preparing proteins, washing vegetables, and portioning healthy fats like nuts and seeds. Cook large batches of compliant proteins, such as grilled chicken, baked salmon, or hard-boiled eggs, which you can easily mix and match on multiple dishes throughout the week. Keep frozen organic vegetables and berries on hand for convenient anti-inflammatory additions to any meal when fresh options aren't available.

Here’s a quick checklist of essential pantry items to stock up on:

Extra virgin olive oil
Coconut oil
Sea salt
Herbs
Spices
Canned wild salmon
Nuts
Seeds
Coconut milk
Low-sodium bone broth

Supplement Support

While whole foods should provide most nutrients, certain supplements can enhance results. Consider:

Omega-3 fatty acids (EPA/DHA): Support inflammation reduction and brain health.
Vitamin D: Supports immune function, bone health, and mood regulation.
Magnesium: Supports sleep quality, muscle function, and stress management.
Probiotics: Support gut health and improve nutrient absorption.

Always consult healthcare providers first, especially if you’re taking medications or managing chronic conditions like thyroid disorders or diabetes.

Adjusting the Plan to Fit Your Hormonal Stage

During Perimenopause

During perimenopause, focus on stabilizing blood sugar by maintaining consistent meal timing and avoiding skipping meals within your eating window. You may also want to increase your healthy fat intake to 75% of calories to support declining hormone production and reduce anxiety. Pay special attention to magnesium-rich foods like pumpkin seeds and dark leafy greens to combat increased stress and sleep disruption. Consider shorter fasting windows (14:10) during particularly stressful weeks or around menstrual cycles when energy demands are higher.

After Menopause

Post-menopause, your body often benefits from stricter carbohydrate limitation since insulin sensitivity gets worse as your estrogen levels drop. Aim for the lower end of the 10% carb recommendation, focusing primarily on fibrous vegetables. Aside from fat, emphasize protein intake at the higher end (25% of calories) to preserve muscle mass. Eat more sardines, leafy greens, and consider vitamin K2 sources. Don’t be afraid to experiment either. Try extending your fasting windows to 18 hours, or even practicing occasional 24-hour fasts.

If You Have PCOS or Hypothyroidism

If you have PCOS, you’ll want to improve insulin sensitivity and reduce androgen production by including spearmint tea and cinnamon to help balance hormones naturally, and eating inositol-rich foods like cantaloupe and oranges (in small amounts) may support ovarian function. Individuals with hypothyroidism should get iodine from sea vegetables and selenium from Brazil nuts to support thyroid function. The safest way to proceed with the Galveston diet if you have either condition is to work with specialized healthcare providers for closer monitoring.

Potential Benefits of the Galveston Diet

Weight Loss

Although the Galveston Diet itself has yet to be researched specifically, two of its main components - intermittent fasting and low carb dieting - have been extensively studied for their weight loss effects. One study showed that a 16/8 intermittent fasting diet reduced belly fat and cut waist size. Another study showed that the group following intermittent fasting experienced more weight loss than the group following a traditional calorie-restricted diet and was more successful at maintaining weight loss.

May Fight Inflammation

Notably, intermittent fasting reduces concentrations of inflammatory markers and protects blood vessels from plaque buildup and clogging. Research also indicates that low carb diets may help reduce inflammation and combat inflammatory conditions like fatty liver disease, Parkinson’s, and multiple sclerosis.

May Reduce Disease Risk

Intermittent fasting and low carb diets have been shown to protect against various lifestyle illnesses, such as obesity, type 2 diabetes, heart disease, and insulin resistance. They’re also associated with a reduction in visceral fat, fasting insulin, and insulin resistance.

May Promote Healthy Blood Sugar Management

In one online intervention among adults with type 2 diabetes, more people placed on a very low carb keto diet showed improved blood sugar management than those following a diet based on the diabetes plate method.

Other potential benefits

Within the first week, you’ll notice less bloating and digestive discomfort as inflammatory foods are eliminated and gut health improves. After feeling tired and sluggish, your energy levels should stabilize after five days as your blood sugar levels start to improve and your metabolism adjusts to using stored fat for energy. By day 3-4, you’ll start wanting to eat fewer sweets and refined carbs. The high-fat content of the diet is designed to keep you satisfied, making it easier to stick to the eating window without feeling deprived. Blood sugar stability reduces mood swings and irritability, which are common during your menopausal years.

Potential Drawbacks of the Galveston Diet

Potentially Low in Fiber

Very low carb diets tend to be low in dietary fiber. Most dietary fiber comes from high carb foods like fruits, whole grains, beans, and vegetables. Therefore, it’s important to include lower carb, fiber-rich foods like nonstarchy vegetables, avocados, and berries when following a low carb regimen like the Galveston diet.

Other Downsides

People who find extremely low carb diets restrictive may be unable to follow the Galveston diet long term. The Galveston diet has not been studied specifically. As a precaution, if you have a medical condition or history of an eating disorder, speak with a healthcare professional before following any restrictive or extremely high fat diet like this one.

Other possible drawbacks are that the Galveston diet is highly priced and may be inaccessible for some. Also, the restriction of so-called starchy fruits, like bananas is not backed up by science. Numerous studies show the benefits of all produce, including items like sweet potatoes, and squash.

Long-Term Next Steps After the 7 Days

Use this week as a foundation to develop sustainable, long-term habits. You don’t necessarily have to follow the same exact diet long-term. It is important to remember it is a lifestyle.

Do Menopausal Women Need a Special Diet?

It is true that a woman’s body composition shifts during perimenopause, with more fat settling around the abdomen. Virtually every woman gains at least some fat under her skin with the end of menses, which researchers believe might be related to the loss of estrogen. In addition to the possible hormonal link, women entering perimenopause and menopause are also dealing with changes related to getting older. Menopausal women generally lose muscle mass at a rate of almost 1 percent a year. The Galveston diet is a weight loss program aimed at middle-age menopausal women. Instead of simple calorie restriction, it emphasizes the importance of when to eat, what foods to eat, and what foods to avoid to reduce inflammation in the body.

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