What Is The Galveston Diet? How It Works, Pros & Cons, Meal Plan

Inflammation-fighting diets are here to stay. Anti-inflammatory diets like the Mediterranean diet and the DASH Diet have been around for a while and are legal options for those looking to improve their health with the added benefit of losing weight. In recent years, a new anti-inflammatory diet created especially for women has become very popular: the Galveston Diet.

The Galveston Diet is designed for women in all stages of menopause, including perimenopause, who want to avoid weight gain and may have trouble losing weight at these stages of life. It can also help with common hormonal symptoms such as hot flashes, night sweats and brain fog. Their website has a community of 100,000 members.

So where did this diet come from? Developed by Mary Claire Haver, MD, a Texas-based obstetrician, in 2017. According to the diet’s website, she realized that this advice didn’t work until she too experienced menopausal changes and midlife weight gain,” and this led her to create the Galveston Diet, she said.

The Galveston Diet consists of three main components: intermittent fasting, an anti-inflammatory approach to nutrition, and altering your food intake to fuel your body, according to the diet’s website. Dr. Haver “carefully handles complex concepts. [her] researched for easily digestible nuggets and tested them with great success.” One of her goals is to help her followers leave behind quick fixes and develop sustainable habits that will last a lifetime.

Learn more about what the Galveston Diet includes, what you can and cannot eat, and this is the right weight loss plan for you.

Meet the experts: Roxana EhsaniRD, CSSD, LDN is an adjunct professor of sports nutrition at Virginia Tech.

Anya Rosen, RD, is a nutritionist and founder of Birchwell.

What is the Galveston Diet?

“The diet is said to be an anti-inflammatory diet similar to the Mediterranean diet, but also includes 16:8 intermittent fasting,” says the nutritionist. Roxana Ehsani, RD, CSSD, LDN. (FYI: This is when you eat within an eight-hour window and abstain from food for the remaining 16 hours of the day.) “Diet limits processed foods that contain added sugar, artificial ingredients, colors and sweeteners, white flour, foods. high fructose corn syrup, alcohol, fried foods, and vegetable oils.

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Dieting is trending, as more and more middle-aged women are struggling to lose weight and are starting to realize that this is largely due to hormonal changes, says Anya Rosen, RD, founder of the diet. BirchA virtual integrative health clinic.

The Galveston Diet is a self-paced program that you pay for and includes a range of recipes, exercises, and motivational reflections. You can pay $59 one-time for the program only or $99 to have additional digital tools (including online guide, diary and recipe collection) or sign up for a subscription for $49 per month. everything plus weekly live band coaching sessions according to the website.

Haver will also publish his book of the same name on the Galveston Diet, which will include 40 recipes and six-week meal plans, in January 2023.

Is the Galveston Diet the same as the keto diet?

The Galveston Diet and the keto diet share many similarities. “The Galveston Diet is a high-fat, low-carb diet where about 70 percent of your calories come from fat, 20 percent from protein and 9 percent from carbohydrates,” explains Ehsani. “This is the low-carb phase of the diet. The duration varies from person to person and depends on how much weight the person wants to lose.”

Your carb intake is increased to a moderate level after a while on the Galveston Diet, which differs from the keto diet where you stay low carb for a long time to stay in ketosis, where your body burns fat instead of carbs for energy.

The Galveston Diet also differs from keto in that it specifies what types of fat you should consume. It includes healthy fats (such as olive oil, nuts, and seeds) and excludes inflammatory ones (such as butter and red meat), Rosen says.

As a result, the Galveston Diet may be the healthier option between the two. “It supports better health than the traditional keto diet, as it recognizes that food quality is just as important as the quantity of macronutrients,” says Rosen.

What are you allowed to eat on the Galveston Diet?

There are many delicious foods you can include in the Galveston Diet, including the following.

  • Fruits (low in sugar): Strawberry, blueberry and raspberry
  • Vegetables (low in starch): Greens, tomatoes, cucumbers, celery, zucchini, broccoli
  • Lean proteins: Chicken, salmon, tuna, turkey, eggs
  • legumes: Beans (chickpeas, black beans), lentils, nuts and seeds (walnuts, almonds, chia seeds)
  • Whole grains: Whole wheat bread, brown rice, quinoa, barley, oats, buckwheat
  • Dairy: Milk, yogurt, cheese
  • Healthy fats: Olive oil, avocado oil
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What foods are not allowed on the Galveston Diet?

Ehsani says the Galveston Diet encourages you to stay away from pro-inflammatory and non-nutritive foods that can cause weight gain and do little to benefit your overall health. You are probably already familiar with at least some of these.

  • White flour: Bakery products such as white bread, muffins, cookies, cakes, crackers, bagels
  • Foods with high fruit corn syrup: sodas, sweets, syrups
  • Alcohol: beer, wine, liquor
  • Fried foods: French fries, fried chicken sandwiches
  • Vegetable oils: Canola or vegetable oil
  • Foods with added sugar: Sweetened yogurts, sugary cereals, cookies, candies
  • Processed meats: Salami, bacon, sausage

What does a sample meal plan for the Galveston Diet look like?

If you’re curious about this diet, here’s a six-day meal plan provided by Ehsani and Rosen that you can check out.

1 day

  • Breakfast: Omelette with vegetables such as tomatoes, spinach and mushrooms cooked in olive oil and a glass of strawberries
  • Lunch: Grilled chicken breast cooked in olive oil on a bed of mixed greens and avocado
  • Dinner: shrimp with zucchini noodles
  • Snacks: Cashews and Strawberries

2 days

  • Breakfast: Greek yogurt bowl with berries and almond butter and chia seeds
  • Lunch: Portobello mushrooms stuffed with minced meat
  • Dinner: Spaghetti squash made with ground beef and vegetable marinara sauce
  • Snacks: hummus with celery

3 days

  • Breakfast: Blueberry smoothie with collagen and spinach leaves
  • Lunch: Beef burger without bun served over grilled vegetables such as eggplant, lettuce, tomato, avocado and onion
  • Dinner: Roasted salmon with asparagus and cauliflower rice
  • Snacks: Cheese slices and sugar peas

4 days

  • Breakfast: Plain Greek yogurt with chia seeds, chopped walnuts, and raspberries
  • Lunch: Spinach salad, grilled chicken, cucumber, tomato, feta cheese, vinegar and olive oil
  • Dinner: Baked Salmon with Roasted Asparagus
  • Junk food: Two poached eggs with everything but bagels
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5 days

  • Breakfast: Vegetable omelet cooked in avocado oil, accompanied by strawberries
  • Lunch: Baked bell pepper with lean turkey and zucchini with diced avocado
  • Dinner: Spaghetti squash with lean ground turkey and crushed tomatoes
  • Junk food: Baby carrots dipped in Greek yogurt-based tzatziki

6 days

  • Breakfast: Chia seed pudding with crushed almonds and blueberries
  • Lunch: Salad with spring mix, grilled shrimp, red onion, avocado and drizzle of olive oil
  • Dinner: Cauliflower rice taco bowl with lean ground beef, chili and guacamole
  • Junk food: celery sticks with almond paste

What are the pros and cons of the Galveston Diet?

The Galveston Diet doesn’t require you to count calories, which may work better for some people. And dieting focuses on helping you develop healthy eating and exercise habits that will set you up for long-term success, rather than restrictive and fast dieting.

If you’re new to the 16:8 diet, it may prevent you from eating or snacking late at night. On the other hand, it can cause some people to overeat during the feeding window to avoid feelings of hunger when they shouldn’t eat later.

You can also adjust the Galveston Diet to work for plant-based eaters. “It can be made vegetarian or vegan-friendly, but the diet itself does not eliminate animal foods,” says Rosen.

One downside is that no clinical studies or research has been done on this diet, so it’s hard to say for sure if it’s effective at reducing inflammation, reducing menopausal symptoms, or aiding weight loss (as opposed to the Mediterranean diet). shown to reduce inflammation). But if the reviews are any indication, many women who tried this diet achieved their weight loss goals and felt healthier and more confident than before.

And TBH, the diet is pretty safe to try. Be sure to consult your doctor before diving, especially if you are immune or have diabetes or have a history of disordered eating, as intermittent fasting is not recommended if any of these apply to you.

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