The Galveston Diet is a weight loss program designed specifically for middle-aged, menopausal women. Developed by Dr. Mary Claire Haver, a board-certified OB-GYN, the diet moves away from simple calorie restriction, instead focusing on the timing of meals, the types of foods consumed, and the avoidance of foods that can cause inflammation within the body. This approach combines 16/8 intermittent fasting with a high-fat, low-carb diet rich in anti-inflammatory foods. This article provides an in-depth review of the Galveston Diet's signature program and assesses its effectiveness for weight loss.
Galveston Diet Overview
Overall Score: 3.7
- Weight Loss: 4.5
- Healthy Eating: 4.5
- Sustainability: 2.75
- Whole Body Health: 4.5
- Nutrition Quality: 4.5
- Evidence-Based: 2
Bottom Line: The Galveston Diet is a very low-carb diet program that promotes the consumption of whole foods and foods known to combat inflammation. However, it can be expensive to maintain and lacks extensive research to support its specific claims.
The Creator: Dr. Mary Claire Haver
Dr. Mary Claire Haver developed the Galveston Diet after her own struggles with weight loss during menopause and the emotional distress following the loss of her brother. She realized that the traditional "calories in versus calories out" model was insufficient. Instead, she based the diet on the idea that hormones, influenced by the quality of food, significantly affect weight. Thus, the Galveston Diet emphasizes the quality and timing of food intake rather than strict calorie counting.
Program Options
The Galveston Diet offers two main programs:
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- Signature Program: Designed for middle-aged women aiming to lose weight and adopt a healthier lifestyle.
- Galveston Prime Program: A nutrition-based wellness program for younger adults.
In addition to these programs, the diet offers dietary supplements and an exercise regimen called the "Move Mini-Course," both available at an additional cost.
Signature Program Details
The Galveston Diet signature program is an online program without a set completion timeframe. It offers three main packages:
- Signature: Priced at approximately $59, this program includes educational sessions, videos, resources, shopping lists, five weeks of meal planning and recipes, lifetime access to online materials, and a 30-day money-back guarantee.
- Gold: This package, costing around $124, includes everything from the Signature package, plus a guide, the Move Mini-Course, a daily recharge journal, and a recipe collection.
- Platinum: This level includes all the benefits of the Gold package, along with personalized coaching and support.
Core Components of the Galveston Diet
The Galveston Diet is structured around three primary components: intermittent fasting, anti-inflammatory nutrition, and "Fuel Refocus."
1. Intermittent Fasting (16/8 Method)
Intermittent fasting involves consuming all daily calories within a specific time window, followed by a fasting period. The 16/8 method, recommended by the Galveston Diet, involves eating within an 8-hour window and fasting for the remaining 16 hours.
During the fasting window, no calories are allowed, although zero-calorie beverages like water, unsweetened tea, and unsweetened coffee are permitted. Limiting the eating window typically leads to an overall reduction in calorie intake, which promotes weight loss.
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Intermittent fasting has been associated with several benefits beyond weight loss, including reduced inflammation, improved insulin resistance, and decreased risk factors for heart disease, such as high blood pressure.
2. Anti-Inflammatory Nutrition
Inflammation is a normal immune response, with acute inflammation being essential for fighting infection and healing wounds. However, chronic low-grade inflammation is linked to conditions like obesity, heart disease, cancer, and arthritis. A study involving 20,337 participants found that low-grade chronic inflammation was associated with a 44% higher risk of all-cause mortality over five years.
The Galveston Diet encourages the consumption of foods rich in plant compounds that help combat inflammation, such as fruits and vegetables.
3. 'Fuel Refocus': High-Fat, Low-Carb Diet
The Galveston Diet is essentially a high-fat, low-carb diet, similar to the ketogenic diet in its macronutrient distribution. While the average American diet consists of approximately 35% calories from fat, 16% from protein, and 47% from carbs, the Galveston Diet recommends a ratio of approximately 70% of daily calories from fats, 20% from protein, and 10% from carbs.
The rationale behind this "Fuel Refocus" is to shift the body's primary energy source from carbohydrates to fat. Under low-carb conditions, the body breaks down fat for energy. Studies suggest that high-fat keto diets can be more effective for weight loss than low-fat diets in some individuals.
Read also: Galveston Diet Approved Lunch Options
However, the Galveston Diet differs from the traditional keto diet by incorporating other components, resulting in a very low-carb diet consumed within an 8-hour eating window, including significant amounts of anti-inflammatory foods.
Foods to Eat and Avoid on the Galveston Diet
The Galveston Diet generally promotes high-fat, low-carb, antioxidant-rich, and anti-inflammatory foods. It also encourages the consumption of tea and fermented foods rich in probiotics, while discouraging most processed foods, added sugar, and alcohol.
Foods to Eat
- 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.
Foods to Limit or Avoid
- Sweeteners: Added sugar and artificial sweeteners.
- Food Additives: Artificial 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.
Potential Benefits of the Galveston Diet
While the Galveston Diet itself has not been specifically researched, its components-intermittent fasting and low-carb dieting-have been extensively studied for their weight loss effects.
- Weight Loss: A 3-month study involving 40 people demonstrated that a 16/8 intermittent fasting diet reduced belly fat and waist size by an average of 2.1 inches (5.3 cm). Another 40-week study with 36 obese men showed that those following intermittent fasting experienced 53% more weight loss than those on a traditional calorie-restricted diet and were more successful in maintaining the weight loss. Furthermore, a study in overweight women found that a low-carb 5:2 intermittent fasting diet was 18-25% more effective for significant weight loss compared to calorie restriction alone.
- Reduced Inflammation: Intermittent fasting has been shown to reduce concentrations of inflammatory markers and protect blood vessels. Low-carb diets may also help reduce inflammation and combat inflammatory conditions.
- Reduced Disease Risk: Intermittent fasting and low-carb diets have been linked to protection against lifestyle illnesses such as obesity, type 2 diabetes, heart disease, and insulin resistance.
- Healthy Blood Sugar Management: A study showed that 55% more people with type 2 diabetes on a very low-carb keto diet had improved blood sugar management compared to those on a diet based on the diabetes plate method.
Potential Downsides of the Galveston Diet
Despite its potential benefits, the Galveston Diet has some drawbacks:
- Potentially Low in Fiber: Very low-carb diets tend to be low in dietary fiber, which is essential for regular bowel movements, heart health, and gut health. It's important to include lower-carb, fiber-rich foods like non-starchy vegetables, avocados, and berries.
- Restrictive Nature: Individuals who find extremely low-carb diets restrictive may struggle to follow the Galveston Diet long-term.
- Lack of Specific Research: The Galveston Diet has not been specifically studied. Therefore, individuals with medical conditions or a history of eating disorders should consult a healthcare professional before starting this diet.
Supplement Recommendations by Dr. Haver
Dr. Haver suggests using supplements if you’re unable to get the nutrients you need from food alone. Here are supplements based on the daily go-to vitamins and nutrients Dr. Haver uses:
- Magnesium L-Threonate: Aids in sleep and brain function by crossing the blood-brain barrier.
- Fiber GDX: A combination of soluble and insoluble fiber to support regularity and overall digestive health.
- Creatine Powder: Helps with workouts, improves recovery, and builds muscle, which is especially important for women in menopause.
- Omega-3 Fatty Acids with Vitamins K and D: Supports inflammatory and autoimmune diseases, preserves elastin, and aids in calcium absorption.
- Verisol Collagen: Increases collagen production in the skin, supporting skin elasticity and healthy hair and fingernails.
- Alloy Synbiotic: A prebiotic and probiotic supplement containing multiple strains of Bacillus, aiding in digestion and gut health.
Sample Weekly Meal Plan
The Galveston Diet advocates a 16:8 fasting schedule, with two meals and two snacks per day. Here's a sample weekly meal plan:
- Monday:
- Meal 1: Shrimp and broccoli with parmesan, pistachios, and garlic.
- Snack: Grilled chicken breast over mixed greens with fresh mushrooms, feta cheese, and half an avocado.
- Meal 2: Salmon and asparagus with olive oil and lemon drizzle.
- Snack: Half a sliced cucumber with a dollop of full-fat creamy dressing.
- Tuesday:
- Meal 1: Tuna steak with wilted greens, olive oil, and lemon drizzle.
- Snack: Cucumber with vinegar, dill, thyme, and lemon.
- Meal 2: Leafy green salad with chicken, walnuts, and shallots.
- Snack: Half a sliced cucumber with a dollop of full-fat creamy dressing.
- Wednesday:
- Meal 1: Shrimp and broccoli with parmesan, pistachios, and garlic.
- Snack: Grilled chicken breast over mixed greens with fresh mushrooms, feta cheese, and half an avocado.
- Meal 2: Salmon and asparagus with olive oil and lemon drizzle.
- Snack: Half a sliced cucumber with a dollop of full-fat creamy dressing.
- Thursday:
- Meal 1: Tuna steak with wilted greens, olive oil, and lemon drizzle.
- Snack: Cucumber with vinegar, dill, thyme, and lemon.
- Meal 2: Leafy green salad with chicken, walnuts, and shallots.
- Snack: Half a sliced cucumber with a dollop of full-fat creamy dressing.
- Friday:
- Meal 1: Shrimp and broccoli with parmesan, pistachios, and garlic.
- Snack: Grilled chicken breast over mixed greens with fresh mushrooms, feta cheese, and half an avocado.
- Meal 2: Salmon and asparagus with olive oil and lemon drizzle.
- Snack: Half a sliced cucumber with a dollop of full-fat creamy dressing.
- Saturday:
- Meal 1: Tuna steak with wilted greens, olive oil, and lemon drizzle.
- Snack: Cucumber with vinegar, dill, thyme, and lemon.
- Meal 2: Leafy green salad with chicken, walnuts, and shallots.
- Snack: Half a sliced cucumber with a dollop of full-fat creamy dressing.
- Sunday:
- Meal 1: Shrimp and broccoli with parmesan, pistachios, and garlic.
- Snack: Grilled chicken breast over mixed greens with fresh mushrooms, feta cheese, and half an avocado.
- Meal 2: Salmon and asparagus with olive oil and lemon drizzle.
- Snack: Half a sliced cucumber with a dollop of full-fat creamy dressing.
Personal Experience
Diana Johnson, a 57-year-old resident of Galveston, Texas, experienced positive results with the Galveston Diet. After struggling with menopausal symptoms and weight gain, she adopted the diet and worked with a Galveston Diet coach. Within a month, she noticed reduced knee and hip pain and lost 25 pounds.
Costs of the Galveston Diet
The Galveston Diet offers two main levels:
- Program Level: A one-time fee of $59 grants access to all course materials, including a step-by-step plan, meal plans, and educational videos.
- Platinum Coaching: This subscription level starts at $24.99 for the first month and then costs $49.99 per month, offering ongoing coach support, live coaching sessions, a downloadable workbook, progress tracking, and weekly bonus content.
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