The Galveston Diet is a nutritional approach developed by an obstetrician-gynecologist to support women navigating the hormonal shifts associated with perimenopause and menopause. This plan focuses on optimizing health and managing symptoms like weight gain and inflammation, moving beyond simple calorie restriction. The strategy combines specific food choices with a timed eating schedule.
The Focus on Anti-Inflammatory Nutrition
The foundational philosophy of the Galveston Diet is anti-inflammatory eating, which is central to managing hormonal health in midlife. Chronic inflammation, often driven by declining estrogen levels, can disrupt metabolic functions and hormone signaling, contributing to weight gain and metabolic dysfunction.
By prioritizing foods that reduce chronic inflammation, the diet seeks to stabilize blood sugar and support the body’s natural fat-burning processes. This anti-inflammatory state is achieved through a targeted macronutrient balance. The diet emphasizes high intake of healthy fats and moderate protein while limiting carbohydrates, which can trigger blood sugar spikes and inflammation.
Foods Encouraged on the Galveston Diet
The diet encourages a variety of whole, nutrient-dense foods, structuring meals around three main categories: healthy fats, lean proteins, and high-fiber carbohydrates. These “Fuel Foods” are designed to provide sustained energy and satiety while minimizing inflammatory responses and supporting hormone production.
Healthy Fats
Healthy fats are a core component of this eating pattern, often making up a significant portion of daily calories. Sources rich in monounsaturated and omega-3 fatty acids are encouraged for their anti-inflammatory properties and role in hormone support. These include:
- Avocados and avocado oil
- Extra-virgin olive oil
- Nuts and seeds like walnuts, chia seeds, and flaxseeds
Lean Proteins
Protein intake is moderated to support metabolism and preserve lean muscle mass, which often decreases with age. Recommended sources include poultry, fish, eggs, and legumes. Fatty fish, such as salmon and mackerel, are particularly beneficial because they supply omega-3 fatty acids that help reduce systemic inflammation.
High-Fiber/Non-Starchy Vegetables
Carbohydrate intake is controlled and focused primarily on high-fiber, non-starchy vegetables and low-sugar fruits. Highly encouraged items include:
- Non-starchy vegetables, such as leafy greens (spinach, kale)
- Cruciferous vegetables (broccoli, cauliflower)
- Low-glycemic fruits like blueberries, raspberries, and strawberries
These are packed with anti-inflammatory phytonutrients and fiber, which aid digestion and maintain stable blood sugar levels.
Integrating Intermittent Fasting and Meal Timing
The Galveston Diet incorporates Intermittent Fasting (IF), which dictates when meals are consumed. The most common method is the 16:8 schedule, involving 16 consecutive hours of fasting and restricting all caloric intake to an 8-hour “Fuel Window.”
This timed eating pattern is considered as important as the food choices themselves. During the 16-hour fasting period, insulin levels drop, encouraging the body to use stored fat for energy. This metabolic shift improves insulin sensitivity and supports cellular repair processes, known as autophagy.
The 8-hour eating window is when all meals and snacks are consumed, and the timing can be personalized. For instance, this window might be 10 AM to 6 PM. Consuming meals within this compressed window supports metabolic flexibility and reduces inflammation markers. Water, unsweetened tea, and black coffee are permitted during the fasting hours.
Foods to Eliminate or Reduce
A core principle of the Galveston Diet is the reduction or elimination of foods known to promote inflammation. Restricting these items supports the anti-inflammatory goals of the plan and helps stabilize blood sugar.
Refined carbohydrates and grains are highly restricted because they cause rapid blood sugar spikes, promoting fat storage and increasing insulin resistance. This includes items such as white bread, pasta, pastries, and foods made with enriched flour.
Processed sugars and sweeteners are also eliminated, as they are a major driver of chronic inflammation and can disrupt hormone balance. This means avoiding soda, candy, and foods with significant added sugar or high fructose corn syrup.
The diet also advises against consuming ultra-processed foods, processed meats with nitrates, and fried foods. Unhealthy fats, such as certain processed vegetable oils (soybean, sunflower, and canola oil), are discouraged due to their pro-inflammatory nature.