For women navigating the complexities of perimenopause and menopause, the Galveston Diet has emerged as a popular eating plan. Developed by Dr. Mary Claire Haver, a board-certified OB/GYN and menopause specialist, this diet aims to help women manage weight gain and other symptoms associated with this transitional stage of life. The Galveston Diet is a macro diet for menopause that is similar to the ketogenic diet.
Understanding the Galveston Diet
The Galveston Diet is specifically designed for women in or approaching menopause, a time when hormonal shifts can lead to weight gain, hot flashes, fatigue, and mood swings. Research, including a 2024 review in the journal Nutrients, indicates that a healthy diet can significantly reduce the negative health effects of menopause. The Galveston Diet focuses on three key components: intermittent fasting, anti-inflammatory foods, and macro tracking (referred to as "Fuel Refocus").
Intermittent Fasting
The diet incorporates a 16:8 intermittent fasting schedule, where you fast for 16 hours each day and consume all meals and snacks within an 8-hour window. This schedule can be personalized to fit individual lifestyles.
Anti-Inflammatory Foods
Meals and snacks are built around foods that help reduce inflammation, while foods that increase inflammation, such as ultra-processed foods, added sugars, and alcohol, are minimized or eliminated.
Macro Tracking ("Fuel Refocus")
The Galveston Diet involves tracking macronutrients to maintain a low-carb, higher-fat, and moderate-protein intake. Dr. Haver recommends using the Cronometer app, which has specific settings for Galveston Diet followers.
Read also: Peri/Menopause Salad Recipe
Supplements
While the diet encourages obtaining micronutrients from whole foods, supplements like creatine, fiber pills, omega-3, and vitamins D and K may be recommended.
The Galveston Diet is intended as a long-term lifestyle change, with adjustments made as weight goals are achieved.
Galveston Diet Macros: A Detailed Look
The Galveston Diet involves consuming a higher percentage of calories from fat than generally recommended by nutrition organizations. The diet emphasizes the importance of fat quality, particularly the ratio of omega-6 to omega-3 fatty acids, aiming for a 1:1 ratio. Initially, the diet consists of approximately 70% of daily calories from healthy fats, 20% from lean protein, and 10% from nutrient-rich carbs. This contrasts with the Dietary Guidelines for Americans (DGA), which recommend 20-35% of calories from fat, 45-65% from carbohydrates, and 10-35% from protein.
While similar to a ketogenic diet in its macro balance, the Galveston Diet does not aim for ketosis. The higher fat and lower carb intake is designed to reduce cravings for sugary, processed foods and prioritize fat-burning. Macro tracking is important, but Dr. Haver advises that daily targets don't need to be exact.
After about six weeks, the diet transitions to 50% fat, 20% protein, and 30% carbs. Eventually, a maintenance phase is reached with a macro breakdown closer to 40% fat, 20% protein, and 40% carbs.
Read also: Galveston Diet: A comprehensive review
Net Carbs vs. Total Carbs
The Galveston Diet focuses on tracking net carbs, calculated by subtracting fiber grams from total carbohydrate grams. Choosing fiber-rich foods allows for a higher intake of total carb grams. However, the concept of net carbs is controversial. The FDA, the American Diabetes Association, and other nutrition experts recommend counting total carbs, as fiber does contribute some calories.
Galveston Diet Foods: Emphasizing Anti-Inflammatory Choices
The Galveston Diet prioritizes foods that minimize inflammation and are rich in fiber.
Foods to Include
- Healthy fats: Olive oil, olives, avocado, avocado oil, nuts, seeds, flaxseed, and sesame oil.
- High-quality proteins: Eggs, fatty fish, chicken, lean ground beef, shellfish, and some dairy like cottage cheese.
- Fiber-rich carbohydrates: Fresh berries, legumes, and vegetables (especially organic) like leafy greens, cauliflower, broccoli, cabbage, or squash.
Foods to Avoid
- Processed meats, especially those with nitrates, such as hot dogs or deli meats.
- Refined grains, such as enriched flour, or foods made with enriched flour, such as processed baked goods.
- Foods with added sugar or artificial ingredients, such as fruit juices, soda, sugary coffee drinks, candy, and many condiments or sauces.
- Processed oils, especially canola oil, and also oils that are high in omega-6 fatty acids (corn oils, sunflower oil, soybean oil, and cottonseed oil).
Alcohol
While not encouraged, moderate wine consumption is permitted. Moderate drinking is defined as one drink per day or less for women and two drinks or less per day for men.
Meal Examples and Macro Breakdowns
Calculating Galveston Diet macros can be challenging, especially with recipes that lack nutritional information. Here are some sample meals with calculated macros:
Breakfast Examples
- 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)
Lunch Examples
- 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 Examples
- 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)
Galveston Diet Meal Delivery Services: Convenience at Your Doorstep
Recognizing the challenges of preparing healthy meals daily, especially for busy individuals, the Galveston Diet offers meal delivery services. These services provide fresh, ready-to-eat meals that align with the diet's guidelines.
Read also: Galveston Diet Approved Lunch Options
Benefits of Meal Delivery
- Convenience: Skip grocery shopping and meal preparation.
- Adherence to Diet Guidelines: Meals are designed to align with the Galveston Diet's anti-inflammatory principles.
- Variety: Access to a diverse menu with options for various dietary needs and allergies.
- Time-Saving: More time for other activities, whether it's work, family, or leisure.
Key Features of Galveston Diet Meal Delivery
- Fresh Ingredients: Meals are crafted with fresh, locally sourced ingredients, avoiding processed additives.
- Flexible Options: Choose one-time delivery or subscribe and save. Pause or cancel deliveries as needed.
- Dietary Considerations: Options for gluten-free, dairy-free, and refined-sugar-free meals.
- Macro-Friendly: Meals are designed to fit within daily macro goals, though they may not all hit specific macro ratios.
- Transparency: Nutritional information is provided for each meal, allowing users to track their macros using apps like Cronometer.
How It Works
- Choose Meals: Browse the menu and select meals, often with a minimum order requirement.
- Customize: Add ingredients to avoid based on allergies or preferences.
- Delivery: Meals are delivered fresh to your door on designated days.
- Enjoy: Heat and enjoy your healthy, pre-made meals.
Transition to ‘Pause Life Meals’
The Galveston Diet meals have transitioned to The 'Pause Life Meals, which continue to offer high-fiber, high-protein meals designed to support women's wellness journeys. These meals are vetted by Dr. Haver and align with the Galveston Diet guidelines, focusing on anti-inflammatory ingredients.
The Enhanced Galveston Diet Program
The Galveston Diet also offers an Enhanced Program, a comprehensive approach to whole-body and mind nutrition. This program includes:
- Science-Backed Approach: Based on extensive research by Dr. Mary Claire Haver.
- Phases: Intermittent Fasting, Anti-Inflammatory Foods, Fuel Refocus, Galveston Diet Recipes, and Hormone Intensive.
- Resources: Printable versions of the diet, accountability journals, workbooks, meal plans, and audio lessons.
Is the Galveston Diet Right for You?
The suitability of the Galveston Diet depends on individual factors. If you already incorporate anti-inflammatory foods and avoid contraindicated foods, transitioning to this plan may be easier. For others, it may require a more significant dietary shift.
Before investing in a paid program, consider trying to reach the Galveston Diet macros with your current food choices. If successful, gradually incorporate more recommended foods and eliminate those to be avoided.
Sustainability is key to any diet's success. If you can adhere to the program and enjoy it, you are more likely to see benefits. While specific research on the Galveston Diet is limited, evidence supports low-carb diets and intermittent fasting for weight loss. However, the best diet is the one you can stick to long-term.