The Galveston Diet is a weight loss program created by Dr. Mary Claire Haver, a board-certified OB-GYN, specifically aimed at middle-aged, menopausal women. Instead of focusing solely on calorie restriction, the Galveston Diet emphasizes the importance of when to eat, what foods to eat, and what foods to avoid, all with the goal of reducing inflammation in the body. This eating pattern combines 16/8 intermittent fasting with a high-fat, low-carb diet rich in anti-inflammatory foods.
Overview of the Galveston Diet
The Galveston Diet signature program is designed to help middle-aged women lose weight and adopt a healthier lifestyle. An alternative program, Galveston Prime, is a nutrition-based wellness program geared toward young adults. The diet also offers dietary supplements and an exercise regimen called the Move Mini-Course, available at an additional cost. This review focuses on the signature program.
Dr. Haver developed the Galveston Diet after struggling to lose weight herself during menopause and after the loss of her brother. She realized that the traditional "calories in versus calories out" model was insufficient and that hormones significantly impact weight, influenced by the quality of food consumed. As such, the Galveston Diet prioritizes food quality and nutrient timing over simply cutting calories.
Diet Review Scorecard
- Overall score: 3.7
- Weight loss: 4.5
- Healthy eating: 4
- 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 eating whole foods and foods shown to help fight inflammation. However, it's expensive to maintain and lacks extensive research.
Core Components of the Galveston Diet
The Galveston Diet comprises three main components: intermittent fasting, anti-inflammatory nutrition, and "Fuel Refocus."
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1. Intermittent Fasting
Intermittent fasting involves eating all daily calories within a specific window of time, followed by a fasting window. 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.
By limiting the eating window, people tend to consume fewer calories overall, leading to a calorie deficit and promoting weight loss. Intermittent fasting has also been linked to other benefits, including reduced inflammation, improved insulin resistance, and decreased heart disease risk factors like high blood pressure. A 3-month study in 40 people showed that a 16/8 intermittent fasting diet reduced belly fat and cut waist size by an average of 2.1 inches (5.3 cm).
2. Anti-Inflammatory Nutrition
The Galveston Diet encourages the intake of foods that help fight inflammation, such as vegetables and fruits rich in plant compounds. Inflammation is a normal immune response, but low-grade chronic inflammation is associated with conditions like obesity, heart disease, cancer, and arthritis.
A study in 20,337 people tied low-grade chronic inflammation to a 44% higher risk of all-cause mortality over 5 years. By focusing on anti-inflammatory foods, the Galveston Diet aims to combat this chronic inflammation and promote overall health. The Galveston Diet is a potentially anti-inflammatory diet because the foods on the main food list are foods that aim to lower inflammation, from healthy fats like avocado to fruits like blueberries. It also limits foods and ingredients that can contribute to inflammation, such as foods high in saturated fats, sugar, and artificial ingredients.
3. 'Fuel Refocus'
The Galveston Diet is ultimately a high-fat, low-carb diet, similar to the keto diet in its macronutrient distribution. While the average American diet comprises about 35% calories from fat, 16% from protein, and 47% calories from carbs, the Galveston Diet advocates for approximately 70% of daily calories from fats, 20% from protein, and 10% from carbs.
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This "Fuel Refocus" aims to shift the body's primary energy source from carbs to fat. Under low-carb conditions like fasting or low-carb diets, the body breaks down fat for energy. Evidence suggests that high-fat keto diets are more effective for weight loss than low-fat diets for some individuals.
However, the Galveston Diet differs from the traditional keto diet by incorporating intermittent fasting and significant amounts of anti-inflammatory foods, resulting in a very low-carb diet consumed within an 8-hour eating window.
Foods to Eat and Avoid
The Galveston Diet encourages high-fat, low-carb, antioxidant-rich, and anti-inflammatory foods. It also recommends drinking tea and eating fermented foods rich in probiotics, while avoiding 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 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
Potential Benefits of the Galveston Diet
While the Galveston Diet itself has not been specifically researched, its main components - intermittent fasting and low-carb dieting - have been extensively studied for their weight loss effects.
- Weight Loss: Studies have shown that intermittent fasting can reduce belly fat and waist size. One study found that intermittent fasting led to 53% more weight loss than a traditional calorie-restricted diet. Additionally, low-carb diets have been shown to be effective for weight loss. In a 4-month study in 20 people with obesity, a very low-calorie, low-carb diet led to an average weight loss of 44 pounds (20 kg), almost 81% of which was fat loss.
- May Fight Inflammation: Intermittent fasting reduces concentrations of inflammatory markers and protects blood vessels from plaque buildup. Low-carb diets may also help reduce inflammation and combat inflammatory conditions.
- 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, all risk factors for type 2 diabetes.
- May Promote Healthy Blood Sugar Management: A study among adults with type 2 diabetes found that those on a very low-carb keto diet showed improved blood sugar management compared to those following a diet based on the diabetes plate method.
Potential Drawbacks of the Galveston Diet
- Potentially Low in Fiber: Very low-carb diets tend to be low in dietary fiber, which is important for regular bowel movements, heart health, and gut health. To combat this, it's important to include lower-carb, fiber-rich foods like nonstarchy vegetables, avocados, and berries.
- Restrictive Nature: People who find extremely low-carb diets restrictive may be unable to follow the Galveston Diet long term.
- Lack of Research: The Galveston Diet has not been studied specifically, so there is a lack of evidence to support its long-term health benefits or safety.
- Cost: The Galveston diet signature program is an online program. Signature program costs about $59 and includes a series of educational sessions, videos, other resources, shopping lists, 5 weeks of meal planning and recipes, lifetime access to all online material, and a 30-day money-back guarantee. Gold level costs around $124 and includes everything from the Signature package, plus a guide, the Move Mini-Course, a daily recharge journal, and a recipe collection.
Personal Journey and Development of the Galveston Diet
Dr. Haver's personal experience with perimenopause and weight gain led her to research weight management and human metabolism, specifically as they relate to women. Dissatisfied with the "calories in/calories out" approach, she explored intermittent fasting, anti-inflammatory nutrition, and the optimal ratios of protein, carbohydrates, and fat for burning fat.
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She created her own plan based on these principles, focusing on timing, protein, fiber, and healthy fats while restricting processed carbohydrates and inflammatory ingredients. After experiencing positive results herself, she shared the plan with friends and patients, who also saw success. This led her to formalize the plan and offer it through an online program, which has helped thousands of women lose weight, shrink their waistlines, and improve their health.
Dr. Haver further enhanced her knowledge by becoming a certified Culinary Medicine Specialist, solidifying the importance of anti-inflammatory nutrition in her approach.