What is the Galveston Diet? An Anti-inflammatory Weight Loss Plan

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Middle-age weight gain is an issue faced by a majority of women. The unwanted body changes that menopause brings along are quite overwhelming. You may be fit for years, but the transition at middle age brings some major changes to your body, and yes, you can surely blame your hormones for this. After all, they play a major role in every woman’s life.

You may have tried different things – most have probably hit the gym doing all sorts of weight loss exercises and eating less or curbing your favorite dessert, but only to find an unnoticeable difference of losing just a pound or two. Angry and frustrated?

Well, we have some good news for you.

Today, we are going to focus on the issue that many middle-aged women face – menopause and how to deal with it. Every woman experiences different changes, with the majority of them gaining weight significantly during this phase.

So, if you’re one of them who think weight loss to be challenging and have almost given up – hang on. You are yet to try something. Something that is specifically designed for you.

How to Combat Weight Loss During Menopause

While there are plenty of diets that focus on young women or even athletes, you’ll hardly find a perfect diet plan aimed towards weight loss for middle-aged women. But, thanks to Mary Claire Haver, MD, OBGYN, who introduced the Galveston Diet we have something completely new for you to consider.

So, what is the Galveston diet? How does it help women to lose weight? How does it help reduce the symptoms of menopause?

Here’s a comprehensive guide explaining everything related to the Galveston diet; what is it all about, what should you eat, what to avoid, and when to eat – basically, everything that will help you overcome the challenges of menopause with ease.

What is the Galveston Diet?

The Galveston Diet is targeted specifically towards middle-aged women facing menopause issues like slower metabolism, inflammation, hot flashes, and increased weight.

Dr. Mary Claire understands the struggle every woman goes through during menopause. After all, she has experienced all the frustration herself and has known the difficulty levels in losing the unwanted weight.

She states that the Galveston diet is more than just a diet; it is probably a new way of life for every middle-aged woman.

So, how is it different from other anti-inflammatory weight loss plans? Dr. Mary Claire has done her share of extensive research and stresses on nutritional food groups that help in combatting inflammation. At the same time, she highly recommends intermittent fasting – the plan that already has witnessed a lot of success stories.

The Galveston diet focuses mainly on reducing chronic inflammation (the main culprit behind excessive weight gain, joint pain, and other health conditions) by limiting the eating window and cutting out foods containing gluten and sugar.

Let’s dive a bit deeper into what type of foods are allowed and what you should avoid in the Galveston diet.

What Should You Eat?

You can eat all the anti-inflammatory foods. This means you should focus on a diet containing lean, grass-fed protein, non-starchy vegetables, low-carb and low-sugar fruits, and unsaturated fats.

Let’s take a closer look at this specialized diet plan:

Lean Proteins

Avoid excess saturated fat as it is directly linked to your weight gain. Instead, go for lean proteins. The Galveston diet approves the following sources of lean proteins:

  • Eggs
  • Salmon
  • Lean, grass-fed poultry, beef, and turkey
raw beef steak

Regarding dairy, you can have Greek yogurt, which comes with twice as many amino acids as other yogurts. Moreover, it is loaded with calcium and probiotics.

You are even allowed to have quinoa, which has all nine essential amino acids. It is also good for muscle maintenance.

Non-Starchy Vegetables

You’re free to eat vegetables that are low in starch and high in anti-inflammatory antioxidants in this diet. These may include:

  • Broccoli
  • Spinach
  • Cauliflower
  • Zucchini
  • Cucumber
  • Celery
  • Tomatoes
fresh sliced cucumber


Fruits are good for your health, but while following the Galveston diet, you need to be careful while choosing them. Eat only those fruits that are low in sugar as well as carbs and high in antioxidants and fiber. These include all types of berries like:

  • Blueberries
  • Raspberries
  • Strawberries
  • Blackberries
fresh blueberries

Unsaturated Healthy Fats

Unsaturated fats are considered to be healthy for you, especially when you’re trying to lose weight. These fats also support overall health. So, what type of foods have these healthy fats? Here’s the list:

  • Nuts like almonds and walnuts
  • Seeds like pumpkin, pine nuts, sunflower
  • Avocado
  • Extra-virgin olive oil
using olive oil with salad

Sticking onto these food types will not only curb your inflammation issue but will also help you lose weight.

What Should You Not Eat?

Avoid food groups that are the major drivers of chronic inflammation and the ones that include refined carbs and sugar.

Pro Tip: While doing your grocery shopping, simply avoid the middle aisles of the supermarket. They are generally stacked with snacks and packaged foods loaded with sugar and gluten – the two major forbidden ingredients of the Galveston diet.

What Should Be Your Eating Window in the Galveston Diet?

It is important to have an idea about ‘what’ to eat, but ‘when’ you eat is perhaps more important.

Simply put, it follows the path of intermittent fasting. You should have an 8-hour eating window. Like, for instance, you can eat between 9 AM and 5 PM but, you should fast for the remaining 16 hours of the day.

There are already proven results of intermittent fasting. The idea behind it is to give your body a rest. While practicing intermittent fasting, you can significantly reduce the inflammatory issues while encouraging fat burn that ultimately triggers weight loss.

Looks easy enough to give it a try? How about knowing the pros and cons of this diet before making your final decision?

Pros and Cons of the Galveston Diet

It Promotes Healthy Eating

The Galveston diet focuses on consuming whole foods, healthy fats, and a lot of vegetables. You will consume anti-inflammatory foods that are very good for your overall health. Moreover, it promotes preparing your own meals and not eating processed foods, another great reason that makes it a quality nutritional plan. As a whole, the Galveston diet is all about healthy eating and focuses on your overall health and wellbeing – ultimately leading to an anti-inflammatory weight loss.

women healthy food eating

It Levels Out the Changes in Metabolism and Works with your body

Your metabolism is sure to slow down with the increasing age. So if you don’t alter your lifestyle and food habits you are likely to see health problems in the long run. But, if you follow the Galveston diet, you tend to eat less and move more. This helps in boosting your metabolism and eventually providing you with a healthier lifestyle. There are no clear recommendations on the workout plan for the non-paying members, but it appears to be a component of the Galveston diet.

It Can Be Expensive

You cannot ignore the cost associated with the Galveston diet plan. While the food plan that it involves may be ideal for you, the price tag that comes along with it may not be attainable for everyone. You should surely consider opting for the highest-quality food that you can afford, but if the costs are too high, you should consider eating as many whole foods as possible and regularly avoiding overly processed foods that are high in added sugars.

It Lacks Evidence on Effectiveness

The Galveston diet is pretty straightforward, and relies on many common sense dieting ideas. It’s main difference from other diets is an additional feature of intermittent fasting. Yes, there are many success stories of people getting results from intermittent fasting. However, there’s no sure shot evidence that proves that the Galveston diet is successful for weight loss.

Should You Try the Galveston Diet?

When you hit menopause, you’re bound to make lifestyle changes. If you stick to your earlier life routine, you are at a higher risk of gaining weight. The Galveston diet may have some rigid restrictions, but at the same time, it does not seem to be harmful. So, if you’re okay with paying a fee to get access to the Galveston diet, go for it. You’ll get a tailored plan with supplements to help you achieve your goals.

To get full access to the Galveston diet, you will have to pay a one-time fee of $59. Once you’re a member you will get access to different things, including:

  • Lifetime access to their online program, videos, and comprehensive resources
  • A tailored meal plan with a shopping list
  • Tips and tricks that can help you lose weight
  • Self-paced learning tools

So, if you’re struggling with menopause issues and are thinking to end it for once and all, sign up for the Galveston diet here and get started today. A proper diet plan paired with the right type of exercise will not only solve your weight loss issue but will also help you lead a healthy, disease-free life.

About the author:

Anne Haliday has spent her career in the food industry both as a chef and a food critic. She is passionate about health and nutrition and has spent years studying food and it’s impact on our health. In her free time Anne can be found kayaking or practicing yoga.

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