What Is the Galveston Diet? A Complete Guide to This Menopause Weight Loss Plan

If you’re a woman navigating menopause and struggling with weight gain, you may have heard about the Galveston Diet. This increasingly popular eating plan was specifically designed to address the unique challenges midlife women face during hormonal transitions. But what exactly is the Galveston Diet, and can it really help you lose weight during menopause?

This comprehensive guide will walk you through everything you need to know about the Galveston Diet, including its core principles, what you can eat, potential benefits, and important considerations before starting.

Understanding the Galveston Diet: An Overview

The Galveston Diet is a weight management program created specifically for women experiencing perimenopause and menopause. Unlike traditional calorie-counting approaches, this eating plan takes a different approach by focusing on three key components: intermittent fasting, anti-inflammatory foods, and a shift in macronutrient ratios.

Dr. Mary Claire Haver, a board-certified OB-GYN, developed this program based on her personal experience with menopausal weight gain. After finding that conventional “eat less, move more” advice wasn’t working, she researched and created an approach that addresses the hormonal changes occurring during menopause.

The diet’s name comes from Galveston, Texas, where Dr. Haver practices medicine. The program is delivered entirely online, giving participants lifetime access to educational materials, meal plans, recipes, and community support.

The Three Core Principles of the Galveston Diet

1. Time-Restricted Eating (Intermittent Fasting)

The Galveston Diet incorporates a 16:8 intermittent fasting schedule. This means you consume all your daily meals within an 8-hour window and fast for the remaining 16 hours. For example, you might eat between noon and 8 PM, then fast from 8 PM until noon the next day.

During the fasting period, you can drink water, black coffee, and unsweetened tea. The goal is to give your digestive system a break and allow your body to tap into fat stores for energy. This approach may help reduce overall calorie intake naturally without requiring you to meticulously count calories.

Research suggests that intermittent fasting can support weight loss, improve metabolic health, and reduce inflammation—all particularly beneficial for menopausal women.

2. Anti-Inflammatory Nutrition

The second pillar focuses on reducing chronic inflammation in the body. During menopause, declining estrogen levels can increase inflammatory markers, which may contribute to weight gain, joint pain, and increased disease risk.

The Galveston Diet emphasizes foods rich in antioxidants and anti-inflammatory compounds, such as colorful vegetables, berries, fatty fish, nuts, seeds, and olive oil. By choosing these nutrient-dense options, you’re supporting your body’s natural healing processes and potentially reducing menopause-related symptoms.

Chronic inflammation has been linked to numerous health conditions, including heart disease, diabetes, and certain cancers. By following an anti-inflammatory eating pattern, you’re not just working toward weight loss—you’re investing in long-term health.

3. Fuel Refocus: Shifting Your Macronutrient Ratio

The third component involves changing your macronutrient distribution. The Galveston Diet recommends getting approximately:

• 70% of calories from healthy fats
• 20% from protein
• 10% from carbohydrates

This high-fat, low-carbohydrate approach is similar to a ketogenic diet. The idea is to train your body to burn fat for fuel instead of relying on carbohydrates. This metabolic shift, called ketosis, may help mobilize stubborn fat stores that often accumulate around the midsection during menopause.

However, unlike strict keto diets, the Galveston Diet emphasizes quality food sources and anti-inflammatory choices, making it potentially more sustainable and health-focused.

What Can You Eat on the Galveston Diet?

Foods to Include

The Galveston Diet encourages a variety of whole, nutrient-dense foods:

Healthy Fats:

• Extra virgin olive oil
• Avocados and avocado oil
• Coconut oil and MCT oil
• Grass-fed butter and ghee
• Nuts (almonds, walnuts, macadamias, pecans)
• Seeds (chia, flax, hemp, pumpkin)

Quality Proteins:

• Wild-caught fish (salmon, sardines, mackerel)
• Organic eggs
• Grass-fed beef and lamb
• Pasture-raised poultry
• Shellfish

Non-Starchy Vegetables:

• Leafy greens (spinach, kale, arugula, Swiss chard)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Bell peppers
• Zucchini and summer squash
• Asparagus
• Mushrooms
• Tomatoes
• Cucumber

Low-Sugar Fruits:

• Berries (blueberries, strawberries, raspberries, blackberries)
• Limited amounts of avocado

Dairy (in moderation):

• Full-fat Greek yogurt
• Aged cheeses
• Heavy cream
• Unsweetened nut milks

Beverages:

• Water (plain and sparkling)
• Green tea, black tea, herbal teas
• Black coffee

Foods to Avoid or Limit

To maximize results on the Galveston Diet, you’ll want to minimize or eliminate:

• Added sugars and sweeteners
• Refined grains (white bread, pasta, white rice)
• Processed foods and snacks
• Fried foods
• Sugary beverages and fruit juices
• Alcohol
• Industrial seed oils (soybean, corn, canola, vegetable oil)
• Processed meats with additives
• High-carb fruits (bananas, grapes, mangoes)
• Legumes and beans (limited due to carb content)

Program Options and Pricing

The Galveston Diet offers three membership tiers to suit different needs and budgets:

Signature Program: The basic package includes educational videos, meal plans, recipes, shopping lists, and lifetime access to digital materials. This entry-level option provides everything you need to get started.

Gold Program: This mid-tier option includes everything in the Signature program plus additional resources like workout guides, journals, and expanded recipe collections.

Platinum Program: The premium tier offers all previous features plus personalized coaching and access to a private support community for more individualized guidance.

Pricing ranges from approximately $60 to $275, depending on the package you choose. The program also offers a money-back guarantee if you’re not satisfied.

Potential Benefits of the Galveston Diet

Weight Loss and Fat Reduction

The primary goal of the Galveston Diet is weight loss, particularly targeting the abdominal fat gain common during menopause. Studies on intermittent fasting and low-carbohydrate eating patterns show promising results for weight reduction and body composition improvements.

Women going through menopause often experience a shift in fat distribution, with more fat accumulating around the waistline. This type of fat, called visceral fat, is particularly concerning because it surrounds internal organs and increases health risks.

The combination of intermittent fasting and low-carb eating may help address this specific type of weight gain by improving insulin sensitivity and encouraging the body to use stored fat for energy.

Reduced Inflammation

Chronic low-grade inflammation increases during menopause and contributes to various health issues. The anti-inflammatory focus of the Galveston Diet may help combat this problem.

By emphasizing foods rich in omega-3 fatty acids, antioxidants, and phytonutrients while eliminating inflammatory foods like refined sugars and processed oils, this eating pattern may help reduce inflammatory markers in the body.

Improved Blood Sugar Control

Low-carbohydrate diets and intermittent fasting have been shown to improve blood sugar levels and insulin sensitivity. This is particularly important for menopausal women, who face an increased risk of developing type 2 diabetes due to hormonal changes.

By stabilizing blood sugar levels, you may experience more consistent energy throughout the day, fewer cravings, and better appetite control.

Heart Health Support

Menopause brings increased cardiovascular risk due to declining estrogen levels. The Galveston Diet’s emphasis on healthy fats, anti-inflammatory foods, and weight loss may support heart health by improving cholesterol levels, reducing blood pressure, and decreasing visceral fat.

Enhanced Mental Clarity

Many women following low-carb, high-fat diets report improved mental clarity and focus. This may be particularly beneficial during menopause when brain fog and cognitive changes are common complaints.

Important Considerations and Potential Drawbacks

Lack of Specific Research

While the individual components of the Galveston Diet (intermittent fasting, low-carb eating, anti-inflammatory foods) have been studied, the specific combination as a program for menopausal women has not been extensively researched. There are no published clinical trials specifically examining the Galveston Diet’s effectiveness or safety.

May Be Restrictive for Some

The very low carbohydrate requirement (only 10% of calories) may feel overly restrictive for some people. This could make the diet difficult to maintain long-term, especially for those who enjoy fruits, whole grains, or legumes.

Sustainability is crucial for lasting weight management, and extremely restrictive diets often lead to yo-yo dieting when people can’t maintain them indefinitely.

Potential Nutrient Concerns

Very low-carb diets can be low in fiber if not carefully planned. Fiber is essential for digestive health, heart health, and may reduce the risk of certain diseases. It’s important to include plenty of low-carb, high-fiber foods like non-starchy vegetables, seeds, and berries.

Additionally, severely restricting carbohydrates means limiting or eliminating many nutritious foods like fruits, whole grains, and legumes that provide vitamins, minerals, and beneficial plant compounds.

Not Suitable for Everyone

The Galveston Diet may not be appropriate for everyone. People with certain medical conditions, including diabetes, eating disorders, or those taking certain medications, should consult with their healthcare provider before starting any restrictive eating plan.

Pregnant or breastfeeding women should not follow this diet. Those with a history of disordered eating should also approach intermittent fasting and restrictive dieting with caution.

Cost Considerations

Unlike many diet plans, the Galveston Diet requires an upfront payment for access to the program materials. While the lifetime access may provide good value for some, the initial cost may be prohibitive for others.

Additionally, following a diet rich in organic meats, wild-caught fish, nuts, and fresh produce can be more expensive than a standard American diet.

Possible Side Effects

When starting a very low-carb diet, some people experience temporary side effects commonly called the “keto flu,” including:

• Headaches
• Fatigue
• Irritability
• Difficulty concentrating
• Nausea
• Sleep disturbances

These symptoms typically resolve within a few days to a week as your body adapts to using fat for fuel instead of carbohydrates.

Sample Meal Plan

Here’s what a typical day on the Galveston Diet might look like (assuming a noon to 8 PM eating window):

Noon (Breaking the fast):

• Spinach and mushroom omelet cooked in olive oil with avocado slices
• Green tea or black coffee

3 PM Snack:

• Handful of mixed nuts
• Celery sticks with almond butter

7 PM Dinner:

• Grilled wild salmon
• Roasted cauliflower with olive oil and herbs
• Large mixed green salad with olive oil and lemon dressing
• Small serving of berries with whipped cream

8 PM to Noon (Fasting period):

• Water, herbal tea, or black coffee only

Tips for Success on the Galveston Diet

Start Gradually

If you’re new to intermittent fasting or low-carb eating, consider easing into the program. Start with a 12-hour fasting window and gradually extend it to 16 hours as your body adapts. Similarly, reduce carbohydrates progressively rather than making a dramatic overnight change.

Prioritize Fiber-Rich Foods

Make sure to include plenty of non-starchy vegetables, avocados, nuts, and seeds to meet your fiber needs. This will support digestive health and help you feel satisfied.

Stay Hydrated

Drink plenty of water throughout the day, especially during your fasting window. Adequate hydration can help manage hunger and support overall health.

Plan Your Meals

Meal planning and preparation are essential for success. Knowing what you’ll eat during your eating window helps you stay on track and avoid reaching for convenient but non-compliant foods.

Monitor Your Body’s Response

Pay attention to how you feel on the diet. While some initial adjustment is normal, if you experience ongoing fatigue, excessive hunger, mood changes, or other concerning symptoms, consult with a healthcare provider.

Consider Working with a Professional

If you have medical conditions or concerns, work with a registered dietitian or healthcare provider who can help you adapt the diet to your specific needs and monitor your progress safely.

Who Should Try the Galveston Diet?

The Galveston Diet may be a good fit for:

• Women in perimenopause or menopause struggling with weight gain
• Those who have tried traditional calorie-counting without success
• People looking for a structured program with educational resources
• Individuals who prefer a community-supported approach
• Those comfortable with meal planning and cooking

Who Should Avoid the Galveston Diet?

This eating plan may not be suitable for:

• Pregnant or breastfeeding women
• People with a history of eating disorders
• Those with certain medical conditions without medical supervision
• Individuals who find very low-carb diets difficult to maintain
• People on medications that require food timing or specific nutrition

Alternatives to Consider

If the Galveston Diet doesn’t seem like the right fit, consider these alternatives:

Mediterranean Diet: Less restrictive with carbohydrates while still emphasizing healthy fats, whole foods, and anti-inflammatory ingredients.

DASH Diet: Originally designed for blood pressure management but effective for weight loss and overall health, especially for women concerned about heart health during menopause.

Whole30: A 30-day elimination diet that helps identify food sensitivities while emphasizing whole, unprocessed foods.

Intuitive Eating: A non-diet approach that focuses on listening to your body’s hunger and fullness cues, which may be helpful for those who struggle with restrictive eating patterns.

The Bottom Line: Is the Galveston Diet Worth Trying?

The Galveston Diet represents an interesting approach to addressing the unique challenges of menopausal weight gain. By combining intermittent fasting, anti-inflammatory eating, and a low-carb, high-fat macronutrient distribution, it targets several mechanisms that may contribute to midlife weight struggles.

The program’s strengths include its focus on nutrient-dense whole foods, educational resources, and community support. The emphasis on reducing inflammation and improving metabolic health goes beyond simple weight loss to address overall wellness.

However, the diet’s restrictive nature, lack of specific research, and potential for nutrient gaps are important considerations. The program may be difficult to maintain long-term, and it’s not appropriate for everyone.

If you’re considering the Galveston Diet, start by consulting with your healthcare provider, especially if you have any underlying health conditions or take medications. They can help you determine if this approach is safe and appropriate for your individual situation.

Remember that sustainable weight management during menopause often requires a personalized approach. What works for one person may not work for another. The best diet is one you can maintain long-term while meeting your nutritional needs and supporting your overall health and wellbeing.

Whether you choose the Galveston Diet or another approach, focus on whole foods, regular physical activity, stress management, and adequate sleep—all essential components of health during the menopausal transition.

Sources:

• National Institutes of Health – Intermittent Fasting Research
• National Institutes of Health – Effects of Intermittent Fasting on Health
• National Institutes of Health – Low-Carbohydrate Diets and Weight Loss
• National Institutes of Health – Inflammation and Mortality
• Centers for Disease Control and Prevention – Nutrition
• National Heart, Lung, and Blood Institute – Weight Management
• National Institutes of Health – Time-Restricted Eating and Metabolic Syndrome
• National Institutes of Health – Office of Dietary Supplements