We all say that weight management is not one size that fits all solutions, and that many popular diets may not take into account your unique challenges, including your age. I know That’s why experts are completely talking about a new category of diet advice. Galveston diet, Emerged in 2022 as one of the trendiest diets we’ve seen.
This highly specialized diet is tailored to premenopausal and menopausal women who are trying to counteract potential weight gain that can occur during this hormonally fluctuating time. This may seem like a niche diet or a useless concept if you don’t belong to this category, but according to Amy Fischer, MS, RD, CDN, Good Housekeeping Institute, That’s what we should pay attention to regardless.
Fisher explains that this is one of a group of solutions for women that is little known to anyone looking for this exact solution. “It’s a diet to look at, but more importantly, it’s definitely part of the category to look at,” she adds.
Editor’s Note: Long-term changes to your diet should be cleared in advance with your major healthcare provider. Counting macros is a major goal under the Galveston Diet Program and may require the guidance of a dietitian for proper maintenance.
Diet may not be the wellness solution you are ultimately looking for.Weight loss, health and body image are complex themes — invite you to gain a broader perspective on our quest before deciding on a diet. To the danger of food culture.
What exactly is the Galveston Diet?
The Galveston diet was first indicated to patients in 2017 and then online in July 2018 by OB / GYN, Mary Claire Haver, and MD.
The diet is designed to help premenopausal and menopausal women not only lose weight, but also alleviate some of the other hormonal changes that occur during that time, such as brain fog and hot flashes. I have.
The program itself has three components.
- Focus on intermittent fasting with a 16: 8 approach, A place to eat all 16 hours of fasting and 8 hours of meals.
- Focus on anti-inflammatory foods, And the diet cuts out all processed foods and added sugar. “That approach helps most people manage their weight better,” says Fisher. Green leafy vegetables, salmon, and olive oil are common examples of foods that help reduce chronic inflammation and can lead to overactivity of the immune system.
- The last piece known as Fuel Refocus, Here we count the major nutrients. This basically means tracking proteins, fats, and carbs in the recommended ratios for removing fat. It’s a diet focused on higher fat and protein and lower net carbohydrate ratios.It’s not a ketogenic diet (the goal is no Ketosis), but it focuses on limiting carbohydrate intake.
It’s a good idea to use a tracker such as a chronometer to calculate the macro ratio that works best for you. However, unlike other diets in this category, Calorie counting and restrictions are not recommended.
Lower net carbohydrates generally come from foods with higher fiber content. “For example, if bread has 20 grams of total carbs but 7 grams of fiber, the” net carbs “are 13 grams,” says Ellenriskov RD, a nutritionist at Ale New Haven Hospital.
Foods high in fiber can often be more satisfying or full and naturally cause people to eat less.
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There is a charge for programs that offer lifetime access to self-study courses for $ 59. The Gold level ($ 99) With the addition of a recipe guide and mini-move fitness course, Platinum Membership ($ 227) offers all the benefits of Gold Membership, plus a one-month group boot camp by a certified Galveston diet coach. .. The site itself offers some free recipes, meal planning tips, and meal preparation ideas.
In addition to dietary fiber supplements, the program also sells omega 3, vitamin D, and collagen to supplement your diet. However, Liskov encourages most people to get nutrients and vitamins from food, if possible.
“We think very much about nutrients and tend to deprive them of the joy and nutrition of food,” says Liskov. “I don’t think supplements are necessarily bad, but if you can get it from food, it’s better.”
What can I eat on the Galveston Diet?
The Galveston diet focuses on anti-inflammatory foods. Chronic inflammation can often be the underlying part of many illnesses. The program encourages fruits and vegetables, legumes, lean protein, and complex carbohydrates. Eliminating inflammatory foods such as processed meats and refined flour is just as important.
This program focuses on eating more protein and higher healthy fats (and less carbs), but does not aim for true ketosis like the ketogenic diet. You can spend a luxurious time with a small amount of pouring, half daily, cheese, and pasture beef.
The Galveston Diet encourages dietary preparation to prepare healthy foods when needed, a popular tactic in various diets.
We also recommend 10-12 glasses per day. Constant dehydration often exacerbates some of the menopausal symptoms such as hot flashes and night sweats.
Design: Betsy Farrell
What You Can Eat on the Galveston Diet:
- Healthy fats: olive oil, avocado, nuts, flax seeds
- Lean protein: salmon, chicken, eggs and other picks that are perfect for you
- Fruits during the season: all categories of berries, organic picks from farmers markets
- Low-fat dairy products: Unique cheeses including Greek yogurt and cottage cheese
- Vegetables: Everything from leafy vegetables to eggplants, squash, etc.
- Legumes: All staples in this category are fair games
What are you can not Eat on the Galveston Diet:
- Almost all processed foods and fried foods, including those made at home
- Processed meats containing those containing nitrates and nitrites.
- Artificial ingredients, food colors, or flavors
- Foods with significant sugar or high fructose corn syrup added
- Refined flour or grain
- Processed oils (ie rapeseed, vegetables)
Can I drink wine on the Galveston diet?
Alcohol is not recommended for those who are not completely removed, but who are expecting the best results according to the Galveston program. In a blog post shared by Galveston officials, Dr. Haver elaborated on their clear approach. “Make sure that no more than two drinks are consumed each day and that consumption ends at least one hour before bedtime.”
Not surprisingly, program officials pointed out that red wine was the best choice for alcoholic beverages while trying the program. Red wine, often associated with a Mediterranean-style diet, has long enjoyed a better health halo for you, as research on its ability to reduce the risk of heart disease and polyphenols that fight inflammation is limited. rice field. Moderately enjoyed red wine can function steadily with Galveston’s diet meal plan.
Another post states that if you intend to drink alcohol, that red wine is the overall best choice for you.
“Remember [during] Weight loss, alcohol is a luxury calorie, “says Liskov. “Women are advised to pour no more than 5 ounces per glass.”
Can I take dairy products on the Galveston diet?
Dairy products are permitted on the Galveston diet, but small doses are recommended. Half and half, certain cheeses and full fat Greek yogurt are all allowed. Basically, dairy products that are not processed or filled with sugar, such as some yogurt and ice cream.
The program includes dairy products, which is why participants specifically track macros. This is so that you can enjoy abundant staples such as cheese and half-and-half, paying attention to the carbohydrates that increase over time. The perfect dairy product for you, like cottage cheese, can add a punch of supercharged protein in addition to the carbohydrates it contains. Up to 20g of protein in just half a cup. You can see these classics on the Galveston Diet Meal Plans page.
Is the Galveston Diet Really Healthy For You?
It’s best to discuss this particular diet with your healthcare provider— Especially if you are taking certain medications or if you have an existing health condition, namely diabetes or blood sugar problems. — The low carb approach is considered safe for most women.
Based on public information reviewed by our experts, this diet seems to be safe for most people. However, there seems to be very limited data on the success of this diet, which affects menopausal symptoms.
“There is a direct focus on women and the spotlight is on hormonal changes. Hormonal changes are highly variable and can occur 10 to 15 years before menopause,” Fisher said. I will add. The effectiveness of the diet is not yet — not in the overall category of hormone-based diets.
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“The diet focuses on incorporating anti-inflammatory whole foods, fiber, healthy fats, legumes, lean protein, and whole grains while minimizing additional sugar and processed foods. I am. [These are] Everything we know is a recipe for improving overall health and can help with weight management if needed, “says Fisher.
She has not yet confirmed all the unique details of the diet, but Liskov has also found potential, and many patients have been successful after an intermittent fasting diet.
Difficulty of scientific claim of intermittent fasting the work The definition of intermittent fasting varies from study to study because the length of time is not uniform. Often, it is a 16: 8 format, as used in the Galveston diet, as opposed to a 5: 2 fast. Differences in length can make it more difficult to interpret the study as a whole.
Like Fisher, Liskov is fascinated by the categories in which Galveston’s diet is categorized — and the fact that it owes much of the best aspects of today’s many popular diet options. Liskov strongly feels that the nutritional approach of the Galveston diet may appeal to women looking for new solutions, as people are often motivated by new approaches to the same concept.
“Many weight loss changes are ideas and you have to agree with what you believe in,” Liskov says. “Enthusiasm often leads to better results.”
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