The Galveston Diet, created in 2017 by Dr. Mary Claire Haver, a Texas-based ob-gyn, has emerged as a popular anti-inflammatory diet, particularly for women in all phases of menopause, including perimenopause. It aims to combat weight gain and alleviate common hormonal symptoms like hot flashes, night sweats, and brain fog. This diet combines anti-inflammatory principles with intermittent fasting (16:8 method), focusing on whole, unprocessed foods. This article explores the Galveston Diet's principles and provides a range of delicious and compliant breakfast recipes to kickstart your day.
Understanding the Galveston Diet
Unlike fad diets that promise quick fixes, the Galveston Diet emphasizes building sustainable habits for long-term health. Dr. Haver "carefully distilled the complex concepts from [her] research to easily digestible nuggets and tested them with resounding success." It encourages followers to leave behind quick fixes and build sustainable habits that will last a lifetime. It shares similarities with the Mediterranean diet but incorporates 16:8 intermittent fasting. This involves eating within an eight-hour window and fasting for the remaining 16 hours of the day.
The diet limits processed foods that contain added sugar, artificial ingredients, colors and flavorings, white flour, foods with high-fructose corn syrup, alcohol, fried foods, and vegetable oils. The Galveston Diet is a self-paced program, which you have to pay for, and comes with a set of recipes, exercises, and motivational reflections. Dr. Haver is also set to release her book about the Galveston Diet with the same name in January 2023, which will include 40 recipes and six weeks of meal plans.
Galveston Diet vs. Keto Diet
The Galveston Diet and the keto diet share some similarities, as the Galveston Diet is a high-fat, low-carb diet, where about 70 percent of your calories come from fat, 20 percent from protein, and nine percent from carbs. This is the low-carbohydrate phase of the diet. The duration looks different for each person and is based on how much weight a person wants to lose. However, the Galveston Diet differs from keto in that carb intake is increased to a moderate level after some time, unlike keto where the goal is to remain in ketosis long-term. It also specifies the types of fats to consume, emphasizing healthy fats like olive oil, nuts, and seeds while excluding inflammatory ones like butter and red meat. Rosen says that, all in all, the Galveston Diet may be a healthier option between the two, and that since it recognizes that the quality of the food matters just as much as the quantity of macronutrients, it supports better health than the traditional keto diet.
Allowed and Restricted Foods
The Galveston Diet emphasizes nutrient-dense, anti-inflammatory foods.
Read also: Peri/Menopause Salad Recipe
Foods to Enjoy:
- Fruits (lower in sugar): Strawberries, blueberries, raspberries
- Vegetables (low in starch): Greens, tomatoes, cucumbers, celery, zucchini, broccoli
- Lean proteins: Chicken, salmon, tuna, turkey, eggs
- Legumes: Beans (chickpeas, black beans), lentils
- Nuts and seeds: Walnuts, almonds, chia seeds
- Whole grains: Whole wheat bread, brown rice, quinoa, barley, oats, buckwheat
- Dairy: Milk, yogurt, cheese
- Healthy fats: Olive oil, avocado oil
Foods to Limit or Avoid:
- White flour: White bread, baked goods like muffins, cookies, cakes, crackers, pretzels
- Foods with high fruit corn syrup: Sodas, desserts, syrups
- Alcohol: Beer, wine, liquor
- Fried foods: French fries, fried chicken sandwiches
- Vegetable oils: Canola or vegetable oil
- Foods that contain added sugar: Sweetened yogurts, sugary cereals, cookies, candies
- Processed meats: Salami, bacon, sausage
Galveston Diet Breakfast Recipes
Here are some delicious and easy-to-prepare breakfast recipes that align with the Galveston Diet principles:
1. Scrambled Eggs with Veggies
This classic breakfast is a versatile and nutritious option. The spinach and tomato add color and nutrients to everyone’s favorite quick breakfast.
Ingredients:
- 2-3 eggs
- 1/4 cup chopped vegetables (spinach, tomatoes, mushrooms, onions)
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Heat olive oil in a saucepan over medium heat.
- Add chopped vegetables and sauté until softened.
- Whisk eggs with salt and pepper.
- Pour egg mixture into saucepan and cook until a thin layer of cooked egg appears around the edge of the saucepan.
- Fold the eggs gently.
- Halfway through cooking, add the spinach and tomatoes.
- Continue pushing and folding eggs until eggs are barely set.
- Serve immediately.
2. Blueberry & Spinach Collagen Smoothie
This smoothie combines everything you need to feel your best - vegetables, fruit, fiber, fat, and protein. The blueberries add the right amount of sweetness. It’s a powerful combination of nutritional ingredients to keep you satiated and energetic.
Ingredients:
- 1 cup spinach
- 1/2 cup blueberries
- 1 scoop collagen powder
- 1 tablespoon almond butter
- 1/2 cup unsweetened almond milk
- Ice (optional)
Instructions:
- Mix all ingredients in blender until smooth.
3. Greek Yogurt Bowl with Berries and Almond Butter
This simple bowl is packed with protein, healthy fats, and antioxidants.
Ingredients:
- 1 cup plain Greek yogurt
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon almond butter
- 1 tablespoon chia seeds
- A few chopped walnuts or almonds (optional)
Instructions:
- Put yogurt in bowl and top with strawberries and almonds.
- Combine all ingredients in a bowl. Enjoy!
4. Chia Seed Pudding with Berries and Almonds
Prepare this pudding the night before for a grab-and-go breakfast.
Read also: Galveston Diet: A comprehensive review
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1/2 teaspoon vanilla extract
- 1/2 cup mixed berries
- 1/4 cup crushed almonds
Instructions:
- Combine chia seeds, almond milk, and vanilla extract in a jar or container.
- Stir well and refrigerate overnight.
- In the morning, top with berries and crushed almonds.
5. Veggie Omelet
Omelets are a great way to pack in a variety of vegetables and protein.
Ingredients:
- 2-3 eggs
- 1/4 cup chopped vegetables (onions, peppers, mushrooms, zucchini)
- 1 tablespoon avocado oil
- Salt and pepper to taste
Instructions:
- Heat avocado oil in a non-stick pan over medium heat.
- Sauté vegetables until softened.
- Whisk eggs with salt and pepper.
- Pour eggs over vegetables and cook until set.
- Fold omelet in half and serve.
6. Walnut Cocoa Collagen Balls
Chocolate cravings are real, these walnut cocoa collagen balls not only satisfy those intense chocolate cravings. Warning, you might feel like you are cheating - but you are not. Fun for the family to make.
General Advice
Important Considerations:
- Consult your doctor: Before starting any new diet, it's essential to consult with your healthcare provider, especially if you have underlying health conditions.
- Listen to your body: Pay attention to how your body responds to the diet and adjust as needed.
- Focus on whole foods: Prioritize whole, unprocessed foods and minimize processed foods, sugary drinks, and unhealthy fats.
- Stay hydrated: Drink plenty of water throughout the day.
Benefits and Drawbacks
The Galveston Diet offers several potential benefits, including:
- Reduced inflammation: By emphasizing anti-inflammatory foods, the diet may help reduce inflammation in the body.
- Weight loss: The combination of a high-fat, low-carb diet and intermittent fasting may promote weight loss.
- Improved hormonal balance: The diet may help alleviate menopausal symptoms by promoting hormonal balance.
However, it's important to note that:
- Limited research: There is limited scientific research specifically on the Galveston Diet.
- Intermittent fasting may not be suitable for everyone: Individuals with certain health conditions, such as diabetes or a history of disordered eating, should avoid intermittent fasting.
- Cost: The self-paced program requires a financial investment.
Read also: Galveston Diet Approved Lunch Options