The Galveston Diet is gaining traction as a science-backed approach designed specifically for women in midlife, particularly those dealing with the effects of hormonal changes.
Combining anti-inflammatory foods, intermittent fasting, and a lower-carb approach, this diet goes beyond weight loss.
But what exactly makes it different from other popular diets?
Let’s explore how the Galveston Diet works and what you need to know before starting!
What is the Galveston Diet?
The Galveston Diet is a modern, hormone-conscious nutritional plan developed by Dr. Mary Claire Haver, a board-certified OB-GYN.
It was specifically created to address the unique metabolic and hormonal challenges faced by women in perimenopause and menopause.
Unlike traditional calorie-focused diets, the Galveston Diet centers around reducing inflammation, balancing hormones, and fueling the body with healthier macronutrients.
The goals are to restore metabolic balance, alleviate symptoms like fatigue, bloating, and brain fog, and promote fat loss.
How Does the Galveston Diet Work?
A key component of this diet is intermittent fasting, often practiced in a 16:8 pattern (fasting for 16 hours, eating within an 8-hour window).
Intermittent fasting has been shown to reduce markers of inflammation, improve blood glucose control, and support healthier body composition.
These effects are especially important for women navigating midlife metabolic shifts, as fasting helps regulate insulin levels and improve cellular repair processes.
In tandem, the diet emphasizes a low-carb, high-fat nutritional pattern to reduce reliance on glucose for energy.
This approach can prevent the buildup of liver fat, decrease lipogenesis (fat creation), and enhance insulin sensitivity by reducing the harmful compounds like diacylglycerol in the liver.
These changes reduce the risk of metabolic disorders and support sustained energy levels throughout the day.
Recommended Foods on Galveston Diet
Now, let’s take a closer look at its recommended foods:
- Fatty Fish: Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These help reduce systemic inflammation in women with endometriosis, support brain function, and improve heart health.
- Avocados: Packed with monounsaturated fats, fiber, potassium, and antioxidants. They support heart health, reduce belly fat, and keep you full longer—perfect for intermittent fasting windows.
- Leafy Greens: Spinach, kale, and arugula are low in carbs but high in fiber, magnesium, and anti-inflammatory phytonutrients. They aid digestion, reduce oxidative stress, and support metabolic balance.
- Berries: Blueberries, raspberries, and strawberries are rich in antioxidants and fiber, helping to regulate blood sugar and combat inflammation. Their high polyphenol content complements the anti-inflammatory goals of the diet.
- Nuts and Seeds: Walnuts, chia seeds, and flaxseeds are great sources of healthy fats and omega-3s. Walnuts, in particular, are linked to better lipid profiles and reduced chronic inflammation.
- Extra Virgin Olive Oil: It contains oleic acid and polyphenols that protect against oxidative stress. It’s a heart-friendly fat that enhances flavor and metabolic health.
- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts support liver detoxification, which is key for hormone metabolism, and provide fiber to keep you feeling satisfied between meals.
Foods that Should Be Avoided on Galveston Diet
Here are the foods you should limit or avoid on the Galveston Diet:
- Refined Carbohydrates: White bread, pastries, and white rice spike blood sugar quickly, promoting fat storage and increasing insulin resistance. They are key risks in metabolic syndrome, particularly for women in midlife.
- Added Sugars: Soda, candy, and sweetened cereals drive chronic inflammation, which is linked to hormone imbalance, weight gain, and mood swings.
- Fried and Processed Foods: These are loaded with trans fats and pro-inflammatory oils that raise bad cholesterol and contribute to systemic inflammation.
- Ultra-Processed Packaged Foods: Microwave meals, flavored snacks, and instant noodles, often high in sodium, additives, and preservatives. They lack the nutrient density that whole foods offer.
- Sweetened Beverages: Fruit juices, energy drinks, and flavored lattes are hidden sources of sugar that provide no satiety and can lead to blood sugar crashes.
- High-Glycemic Grains: Corn, wheat flour products, and instant oats convert quickly to sugar in the bloodstream and are less fiber-rich than whole alternatives.
Pros and Cons of Galveston Diet
The Galveston Diet offers a variety of benefits, especially for women navigating the metabolic and hormonal changes of midlife.
The diet encourages nutrient-dense, whole-food choices that support long-term metabolic health and improved insulin sensitivity, as shown in ketogenic and low-glycemic dietary models.
However, this diet can feel restrictive for those who are new to intermittent fasting, which requires a shift in daily routine and mindset.
People with certain medical conditions, such as eating disorders, diabetes, or gastrointestinal diseases that conflict with high-fat intake, may not be suitable for this diet.
Consulting with a healthcare provider is always advised before starting any structured eating plan.
Conclusion
Whether you are going through menopause or just looking for a healthier lifestyle, the Galveston Diet offers advantages that are worth a try.
Start small, stay consistent, and don’t forget nutrition is just one part of the wellness puzzle!
Let’s learn more about diet and fitness by checking out our articles on LUM’s blog!