A diet that fights inflammation is well established. Anti-inflammatory diets such as the Mediterranean diet and the DASH diet have been around for some time and are legitimate options for those looking to improve their health with the added benefit of weight loss. An anti-inflammatory diet, the Galveston diet, has become very popular.
The Galveston Diet was designed for women at all stages of menopause, including perimenopause. It also helps 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?it was developed by Mary Claire HaverMD, 2017, a Texas-based gynecologist realized this advice didn’t work until she too experienced menopause and midlife weight gain changes,” according to the diet’s website. , which led to the creation of the Galveston Diet.
According to the Galveston Diet website, the Galveston Diet consists of three main components. Intermittent fasting, an anti-inflammatory approach to nutrition, and varying nutrient intake to fuel the body. Dr. Haver said, “We have carefully extracted the complex concepts. [her] I researched easily digestible nuggets and tested them with great success.” One of her goals is to help her followers forget about quick fixes and build sustainable habits that last a lifetime. is to
Learn more about what the Galveston Diet entails, what you can and can’t eat. This is the perfect weight loss plan for you.
Meet an expert: Roxana EsaniRD, CSSD, and LDN are Adjunct Professors 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 it also includes 16:8 intermittent fasting,” says the nutritionist. Roxana Esani, RD, CSSD, LDN. (For reference, this is eating within his 8 hour window and not eating for the remaining 16 hours of his) along with high fructose corn syrup, alcohol, fried foods, and vegetable oil. “
As more and more middle-aged women struggle with weight loss and are beginning to realize that this is primarily due to hormonal changes, diets are becoming popular. birch wellVirtual Integrative Medicine Clinic.
The Galveston Diet is a self-paced program that requires payment and includes a series of recipes, exercises and motivational reflections. Pay his one-time fee of $59 for the program alone, get additional digital tools (including an online guide, journal and recipe collection) for $99, or sign up for a $49 monthly subscription. can be obtained by All, plus weekly live group coaching sessions, per the website.
Dr. Haver plans to publish a book on the Galveston Diet of the same name in January 2023. The book includes 40 recipes and his six-week meal plan.
Is the Galveston Diet the Same as the Keto Diet?
The Galveston Diet and the Keto Diet have many similarities. “The Galveston diet is a high-fat, low-carb diet where about 70% of calories are fat, 20% protein and 9% carbohydrates,” he 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.”
After some time on the Galveston diet, carbohydrate intake increases to moderate levels. This differs from the keto diet, which maintains low carbs for extended periods of time to maintain ketosis, where the body burns fat for energy instead of carbs.
The Galveston diet also differs from the keto diet in that it specifies the types of fats that should be consumed. It includes healthy fats (such as olive oil, nuts and seeds) and excludes inflammatory ones (such as butter and red meat), says Rosen.
Overall, the Galveston Diet may be the healthier option of the two. “We recognize that food quality is just as important as the amount of macronutrients, so it supports health better than the traditional keto diet,” says Rosen.
What can I eat on the Galveston Diet?
There are many delicious foods that can be incorporated into the Galveston Diet.
- Fruit (low sugar): strawberry, blueberry, raspberry
- Vegetables (low in starch): Vegetables, tomatoes, cucumbers, celery, zucchini, broccoli
- Lean Protein: chicken, salmon, tuna, turkey, egg
- Legumes: Beans (chickpeas, black beans), lentils, nuts, seeds (walnuts, almonds, chia seeds)
- Whole Grains: Whole grain bread, brown rice, quinoa, barley, oats, buckwheat
- Dairy: milk, yogurt, cheese
- healthy fats: olive oil, avocado oil
What Foods Are Banned on the Galveston Diet?
The Galveston Diet recommends avoiding foods that are prone to inflammation, are low in nutrients, contribute to weight gain, and may offer little benefit to overall health, says Ehsani. You’re probably already familiar with at least some of these.
- White flour: Baked goods such as white bread, muffins, cookies, cakes, crackers and pretzels
- Foods High in Fruit Corn Syrup: soda, dessert, syrup
- alcohol: beer, wine, liqueur
- Fried food: French fries, fried chicken sandwich
- Vegetable oil: canola or vegetable oil
- Foods with added sugar: Sweetened yogurt, sweetened cereals, cookies and candies
- Processed meat: salami, bacon, sausage
What does the Galveston Diet sample meal plan look like?
If this diet interests you, check out this 6-day meal plan from Ehsani and Rosen.
First day
- breakfast: A cup of scrambled eggs and berries cooked in olive oil with tomatoes, spinach, mushrooms and other vegetables
- lunch: Grilled chicken breast in olive oil on a bed of mixed greens and avocado
- Dinner: shrimp and zucchini noodles
- snack: cashew nuts and strawberries
the 2nd day
- breakfast: Greek yogurt bowl with berries and almond butter and chia seeds
- lunch: Portobello mushroom stuffed with ground beef
- Dinner: Spaghetti squash made with minced beef and vegetables in marinara sauce
- snack: hummus with celery
Third day
- breakfast: Blueberry smoothie with collagen and spinach leaves
- lunch: Bunless beef burger served on grilled vegetables such as eggplant, lettuce, tomato, avocado and onion
- Dinner: Roasted salmon with asparagus and cauliflower rice
- snack: sliced cheese and sugar peas
4th day
- breakfast: Plain Greek yogurt with chia seeds, chopped walnuts and raspberries
- lunch: Spinach, grilled chicken, cucumber, tomato, feta cheese, vinegar and olive oil salad
- Dinner: Roasted salmon with asparagus
- snack: 2 non-bagel seasoned hard-boiled eggs
Day 5
- breakfast: Veggie omelet cooked in avocado oil with berries
- lunch: Roasted paprika with lean turkey and zucchini topped with diced avocado
- Dinner: Spaghetti squash with lean ground turkey and mashed tomatoes
- snack: Baby carrots soaked in Greek yogurt-based tzatziki
6th day
- breakfast: Chia seed pudding with crushed almonds and blueberries
- lunch: Salad with spring mix, grilled shrimp, red onions, avocado and olive oil drizzle
- Dinner: Cauliflower rice taco bowl with lean ground beef, peppers and guacamole
- snack: Celery sticks with almond butter
What are the pros and cons of the Galveston Diet?
The Galveston Diet does not require you to count calories. And diets focus on helping you develop healthy eating and exercise habits for long-term success, rather than restricting or crashing your diet.
If you’re new to the 16:8 diet, it might be preventing you from eating late at night or snacking. Conversely, some people overeat during feeding times to avoid feeling hungry later when they shouldn’t.
And the Galveston diet can be tweaked to work for those on a plant-based diet, too. We don’t,” says Rosen.
One downside is that there have been no clinical trials or studies on this diet. Therefore, it cannot be claimed to be effective in reducing inflammation, relieving menopausal symptoms, or assisting weight loss (unlike the Mediterranean diet, which has been studied). 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, diets are pretty safe to try. Be sure to check with your doctor before doing so.
Emily Shiffer is a freelance health and wellness writer based in Pennsylvania.
