The Galveston Diet, created by Dr. Mary Claire Haver, is a science-backed approach designed to address the unique challenges women face in their 40s and beyond. These challenges include stubborn belly fat, energy crashes, and hormonal weight gain that often resist traditional calorie-counting methods. This diet combines anti-inflammatory foods, strategic intermittent fasting, and hormone-conscious macronutrient ratios to reduce inflammation, stabilize blood sugar, and support natural fat burning.
What is the Galveston Diet?
Dr. Mary Claire Haver developed the Galveston Diet after realizing that the standard advice of "eat less, move more" was no longer effective for women in their later years. Declining estrogen levels, insulin resistance, and chronic inflammation require a diet that targets visceral fat accumulation and metabolic slowdown. The Galveston Diet aims to do just that.
Who is it for?
While anyone can benefit from this food plan, the Galveston Diet is aimed at women who are in or approaching menopause. This is a stage of life when hormones shift, and weight gain often occurs along with other symptoms such as hot flashes, fatigue, and mood swings. Several studies, including a large 2024 research review published in the journal Nutrients, suggest that a healthy diet can play an important role in navigating menopause with fewer negative health effects. The Galveston Diet may be a healthy option for you.
Core Components of the Galveston Diet
The Galveston Diet is built upon three main components: anti-inflammatory nutrition, intermittent fasting, and a focus on macronutrients rather than calorie counting.
Anti-Inflammatory Nutrition
The diet emphasizes anti-inflammatory foods like omega-3-rich fatty fish, leafy greens, berries, nuts, and olive oil. These foods are packed with antioxidants and polyphenols that help lower inflammatory markers such as C-reactive protein and support cellular repair through autophagy. Reducing systemic inflammation can lead to decreased joint pain, improved energy, better sleep quality, and more efficient fat burning, especially around the midsection where visceral fat accumulates during hormonal transitions.
Read also: Peri/Menopause Salad Recipe
Intermittent Fasting and Metabolic Flexibility
The Galveston Diet incorporates the 16:8 intermittent fasting protocol, which promotes metabolic flexibility by training your body to switch between glucose and fat as fuel sources efficiently. During the 16-hour fasting window, insulin levels drop, allowing your body to release and burn stored fat for energy. This is particularly important as estrogen levels decline, leading to insulin resistance and preferential fat storage. Fasting also triggers autophagy, a cellular cleanup process that removes damaged proteins and organelles. A metabolic reset during menopause can aid consistent weight loss, reduce cravings for unhealthy foods, and improve insulin sensitivity. The eating window ensures that the diet avoids starvation, which can be as unhealthy as overeating.
Fuel Refocus: Tracking Macros, Not Calories
Instead of focusing on calorie counts, the Galveston Diet emphasizes optimal macronutrient ratios: 70% healthy fats, 20% protein, and 10% carbohydrates. This high-fat, moderate-protein approach mimics ketogenic principles but is designed to be more sustainable long-term. Healthy fats from avocados, nuts, and olive oil provide satiety and support hormone production, while adequate protein preserves lean muscle mass and supports metabolism. Limiting carbohydrates to nutrient-dense sources, such as vegetables, prevents blood sugar spikes that worsen insulin resistance. This macro distribution leads to more stable energy levels, reduced inflammation, and steady fat loss with minimal metabolic slowdown.
What to Eat and What to Limit
The Galveston Diet encourages the consumption of specific foods while limiting others to maximize its benefits.
Emphasize These Foods:
- Wild-Caught Fatty Fish: Rich in omega-3 fatty acids.
- Grass-Fed Meats: Provide high-quality protein and essential nutrients.
- Organic Eggs: A versatile source of protein and healthy fats.
- Leafy Greens: Packed with vitamins, minerals, and antioxidants.
- Cruciferous Vegetables: Offer fiber and compounds that support hormone balance.
- Berries: High in antioxidants and fiber.
- Nuts and Seeds: Provide healthy fats, fiber, and minerals.
- Olive Oil: A source of healthy monounsaturated fats.
- Avocados: Rich in healthy fats and fiber.
- Fermented Foods: Such as kimchi and sauerkraut, which support gut health.
These foods provide essential fatty acids, fiber, antioxidants, and probiotics that support hormone balance and gut health.
Limit These Foods:
- Refined Carbohydrates: Can disrupt blood sugar levels.
- Added Sugars: Contribute to inflammation and weight gain.
- Processed Foods: Often high in unhealthy fats, sugars, and additives.
- Vegetable Oils High in Omega-6 Fats: Can exacerbate inflammation.
- Gluten-Containing Grains: May cause inflammation in some individuals.
- Alcohol: Can disrupt hormone balance and blood sugar levels.
These inflammatory foods disrupt blood sugar levels, increase cortisol levels, and exacerbate hormonal imbalances.
Read also: Galveston Diet: A comprehensive review
Maximizing Results on the Galveston Diet
To achieve the best results on the Galveston Diet, consider the following strategies:
Setting Up Your Fasting Window
Start gradually by extending your natural overnight fast by 1-2 hours each day until you reach 16 hours. Eating windows between 12 PM and 8 PM or 11 AM and 7 PM are often sustainable because they allow you to enjoy lunch, dinner, and snacks while skipping breakfast. During fasting, stick to water, herbal teas, plain black coffee, or sparkling water. Avoid anything with calories and sugars, as these can break your fast. Consistency is more important than perfection.
Hydration, Sleep, and Stress Management
Proper hydration supports detoxification and helps differentiate between hunger and thirst during fasting. Aim to drink half your body weight in ounces of water daily, adding electrolytes if you’re exercising or live in a warmer climate. Quality sleep is crucial for hormone regulation. Poor sleep can disrupt leptin and ghrelin, making weight loss difficult. Create a cooling bedroom environment and limit blue light exposure 2 hours before bed to support melatonin production. Chronic stress elevates cortisol, promoting belly fat storage and insulin resistance. 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 throughout the week. Pre-cut vegetables stored in glass containers maintain freshness and simplify meal preparation.
Essential pantry items include:
Read also: Galveston Diet Approved Lunch Options
- Extra virgin olive oil
- Coconut oil
- Sea salt
- Herbs and spices
- Canned wild salmon
- Nuts and seeds
- Coconut milk
- Low-sodium bone broth
Keep frozen organic vegetables and berries on hand for convenient additions to meals when fresh options aren't available.
Supplement Support (When Needed)
While whole foods should provide most nutrients, certain supplements can enhance results. Omega-3 fatty acids (EPA/DHA) support inflammation reduction and brain health. Vitamin D is important for immune function, bone health, and mood regulation. Magnesium supports sleep quality, muscle function, and stress management. Probiotics support gut health and improve nutrient absorption. Consult healthcare providers before taking supplements, especially if you’re taking medications or managing chronic conditions.
Adjusting the Plan to Fit Your Hormonal Stage
The Galveston Diet can be adjusted to suit different hormonal stages, such as perimenopause and post-menopause, as well as specific conditions like PCOS or hypothyroidism.
During Perimenopause
Perimenopause brings unpredictable hormone fluctuations that can intensify cravings, mood swings, and weight gain. Focus on stabilizing blood sugar by maintaining consistent meal timing and avoiding skipping meals within your eating window. Increase your healthy fat intake to 75% of calories to support declining hormone production and reduce anxiety. Consume magnesium-rich foods like pumpkin seeds and dark leafy greens to combat increased stress and sleep disruption. Track your symptoms alongside your eating patterns to identify connections between food choices and hormonal symptoms. Consider shorter fasting windows (14:10) during stressful weeks or around menstrual cycles when energy demands are higher.
After Menopause
Post-menopause, stricter carbohydrate limitation is beneficial as insulin sensitivity worsens. Aim for the lower end of the 10% carb recommendation, focusing on fibrous vegetables. Emphasize protein intake at the higher end (25% of calories) to preserve muscle mass. Increase intake of bone-supporting nutrients, such as sardines, leafy greens, and vitamin K2 sources. Metabolic flexibility gained from consistent intermittent fasting helps maintain a healthy weight. Experiment with extending fasting windows to 18 hours or practicing occasional 24-hour fasts.
If You Have PCOS or Hypothyroidism
If you have PCOS, improve insulin sensitivity and reduce androgen production by including spearmint tea and cinnamon to help balance hormones naturally. 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. Pay close attention to energy levels and consider shorter fasting windows. Work with specialized healthcare providers for closer monitoring.
What 7 Days on the Galveston Diet Can Do for You
Within the first week, you’ll likely notice less bloating and digestive discomfort as inflammatory foods are eliminated and gut health improves. The combination of anti-inflammatory foods and intermittent fasting enables the digestive system to rest and repair, reducing gas and abdominal distension. Energy levels should stabilize as blood sugar improves and your metabolism adjusts to using stored fat for energy. You may feel more alert and energetic during fasting periods as your body dedicates more energy to daily tasks rather than digestion.
Better Blood Sugar and Craving Control
The macro composition and fasting protocol work together to improve insulin sensitivity and reduce glucose spikes that drive cravings. By day 3-4, you may start craving fewer sweets and refined carbs as your body adjusts to a whole-foods diet. The high-fat content of the diet helps you feel satisfied, making it easier to stick to the eating window without feeling deprived. Hormonal appetite regulation improves as ghrelin and leptin signaling normalize, leading to natural portion control. Blood sugar stability reduces mood swings and irritability.
Long-Term Next Steps After the 7 Days
Use the initial week as a foundation to develop sustainable, long-term habits. You don’t necessarily have to follow the same exact diet long-term.
Benefits of Intermittent Fasting
The 16:8 method is recommended for its ease and effectiveness. This approach helps regulate blood sugar, improve insulin sensitivity, and promote cellular renewal. Start gradually by pushing your eating window by 30 minutes every few days until you reach your goal. Ensure adequate hydration during fasting periods and focus on nutrient-dense foods during eating windows.
Understanding Inflammation
Chronic inflammation contributes to various health issues, including weight gain, hormonal imbalances, and age-related diseases.
Optimal Macronutrient Ratios
The Galveston Diet recommends a macronutrient ratio of 70% healthy fats, 20% lean protein, and 10% quality carbohydrates.
Key Hormones Affecting Weight
Estrogen, insulin, leptin, ghrelin, cortisol, and neuropeptide Y all play crucial roles in regulating appetite, metabolism, and fat storage.
Transitioning to Maintenance
After about six weeks, you increase your carbs to 30% while decreasing fat intake to 50% and keeping protein at 20%. Eventually, you shift to a maintenance Galveston Diet macro breakdown. During maintenance, Galveston Diet macros are closer to 40% fat, 20% protein, 40% carbs.
Sleep Optimization
Prioritize 7-8 hours of quality sleep per night to support hormone balance, reduce inflammation, and manage weight.
Regular Exercise
Incorporate both strength training and cardiovascular exercise to support muscle mass, bone density, and metabolic health.
Stress Management
Ongoing self-reflection. Regularly assess your progress, goals, and overall well-being.
Potential Health Benefits
The Galveston diet may be associated with some health benefits, including lower levels of inflammation.
May Fight Inflammation
Chronic inflammation may contribute to health problems like heart disease, neurological disorders, certain cancers, and type 2 diabetes. 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, 55% 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.
Potential Downsides
The Galveston diet is not without drawbacks.
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. Thus, drastic carb cutting affects your fiber intake. Fiber is important for regular bowel movements, heart health, and gut health.
Other Downsides
People who find extremely low carb diets restrictive may be unable to follow the Galveston diet long term. 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.
Sample Galveston Diet Macros for Meals
If you like to cook and you are on the Galveston Diet, you’re in luck. Unfortunately, however, little or no nutritional information is listed for most of the recipes. So, it is hard to calculate Galveston Diet macros if you use those recipes.
Sample Galveston Diet Macros for 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)
Sample Galveston Diet Macros for 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)
Sample Galveston Diet Macros for 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)