The Galveston Diet Summary

Is midlife weight gain and fatigue inevitable, or can you take control and fuel your best years ahead? The Galveston Diet offers a roadmap to reset your metabolism, conquer inflammation, and reclaim your vitality.

1. Intermittent Fasting as a Cornerstone

Intermittent fasting is more than a dieting trend; it's a science-backed method to help your body tap into stored fat for energy, improving metabolism and fostering weight loss. The Galveston Diet emphasizes the 16:8 fasting pattern, where you fast for 16 hours and eat within an 8-hour window. This approach helps balance hormones, reduce inflammation, and enhance mental clarity.

For women experiencing midlife hormonal changes, fasting provides several benefits. Studies show it can reduce waist circumference, improve cognitive function, and even assist those with type 2 diabetes in managing their condition without medication. These results are amplified when fasting is tailored to individual schedules, allowing flexibility in start and end times to fit personal lifestyles.

Transitioning into intermittent fasting should be gradual to ensure sustainability and success. Starting with small adjustments—like pushing breakfast later by just 30 minutes—can make it easier to adapt. Making fasting a natural extension of your routine prevents feelings of deprivation and fosters long-term compliance.

Examples

• A 2014 study concluded that people who practiced intermittent fasting lost 3-8% of their body weight in weeks.
• The 16:8 schedule aligns closely with many traditional eating patterns, making it more approachable.
• Fasting for 12-16 hours triggers the body to burn stored fat once glucose has been depleted.

2. Fighting Chronic Inflammation with Diet

Chronic inflammation is linked to many health issues, from heart disease to arthritis. The Galveston Diet recognizes this and teaches the importance of reducing inflammation through food. This begins by cutting out pro-inflammatory culprits like sugar, fried foods, and processed snacks.

Instead, you embrace a diet filled with anti-inflammatory alternatives such as leafy greens, healthy fats, and lean proteins. The suggested healthy fats—found in avocados, nuts, and olives—improve heart health, regulate blood sugar, and promote brain function. Proteins help with muscle repair and satiety, while fiber-filled carbohydrates enhance digestion and rid the body of excess estrogen.

To further combat inflammation, supplements for omega-3, vitamin D, and fiber are recommended since these nutrients are vital for reducing inflammatory markers. Drinking plenty of water (with the option of flavoring it naturally) also keeps the body hydrated and balances the anti-inflammatory process.

Examples

• No added sugar or trans fats helps manage conditions like type 2 diabetes and high cholesterol.
• Options like salmon and walnuts provide healthy omega-3s to fight inflammation.
• A daily intake of eight cups of water supports functions like detoxification.

3. Tracking Macronutrients for Balance

Most diets focus on calorie counting, but the Galveston Diet flips the script by emphasizing macronutrient tracking. Macronutrients—fats, proteins, and carbohydrates—directly impact your energy and overall health. The Galveston Diet recommends 70% fats, 20% protein, and 10% carbs to shift your body into fat-burning mode rather than relying on carbs for fuel.

When overconsumed, carbs can lead to weight gain and inflammation. Limiting them while prioritizing healthy fats nudges the body to burn stored fat instead of glucose, improving energy use. Balanced proteins also protect muscles and boost meal satisfaction, making it easier to avoid mindless snacking.

The diet acknowledges that transitioning to this low-carb ratio requires adjustment and may cause minor side effects like fatigue or nausea. Foods rich in electrolytes like avocados can help ease this phase. After 4 weeks, most people notice improvements in both energy levels and weight management.

Examples

• The 10% carb limit helps avoid triggering insulin spikes.
• Eating healthy fats supports brain health and reduces cardiovascular risks.
• Avocado consumption, besides being nutrient-rich, aids this macronutrient balance.

4. A Simple, Flexible Meal Structure

The six-week Galveston Diet meal plan simplifies your journey, focusing on two major meals and two snacks a day—all designed to fit the 16:8 fasting window and the ideal macronutrient ratio. These meals are anti-inflammatory, nutrient-rich, and practical for busy lifestyles.

For example, Mary Claire's Smoothie combines full-fat yogurt, berries, walnuts, and seeds, delivering a balanced mix of fats, proteins, and carbs with added fiber. Quick snacks like hard-boiled eggs paired with avocado provide portable options, while heartier meals like chicken lettuce wraps keep you satisfied and aligned with nutrition goals.

Dr. Haver encourages creativity, so if the weekly menu feels restrictive, you’re free to customize meals as long as you adhere to the macro ratios. This approach acknowledges individual preferences and makes consistency easier.

Examples

• Mary Claire's Smoothie is a balanced portable meal rich in protein and fiber.
• Boiled eggs and avocado complement the anti-inflammatory foods list.
• Using romaine lettuce for wraps reduces unnecessary carbs typically found in bread.

5. Overhauling Midlife Hormone Balance

Hormonal fluctuations during midlife—particularly diminished estrogen levels—amplify challenges like weight gain and mood changes. The anti-inflammatory focus of the Galveston Diet complements lifestyle habits that address these hormone imbalances.

Healthy fats found in foods like salmon and coconut flour regulate regulatory hormones. Similarly, consuming complex carbs from fruits and vegetables supports estrogen detoxification, while proteins nourish the body during these shifts. These dietary changes are central to stabilizing weight and preserving overall vitality during menopause.

Lifestyle changes such as macronutrient tracking and fasting further reduce midlife-related inflammation, easing common symptoms like bloating or headaches.

Examples

• Coconut flour is a recommended substitute due to its significant healthy fat content.
• Leafy greens help the body rid itself of residual estrogen.
• Regular measurements ensure any changes in weight are consistently addressed.

6. Water and Supplements Push Health Further

Water remains essential in every diet, and here it facilitates digestion, helps regulate temperature, and supports the diet's anti-inflammatory core. To stay hydrated creatively, you can infuse water with herbs or fruits for variety.

Supplements for omega-3s, vitamin D, and fiber also fill nutritional gaps from meals. These additions ensure you meet daily requirements that may otherwise be hard to manage while balancing macronutrient goals.

Reaching these hydration and nutrient goals completes the base components of the Galveston Diet, fostering better mood, energy, and long-term health benefits.

Examples

• Vitamin D prevents deficiencies common in midlife.
• Omega-3 supplements have been shown to reduce inflammation.
• Adding cucumber slices to water can make hydration enjoyable.

7. Fitness and Quality Sleep Matter Too

The Galveston Diet isn’t just about food. It promotes balanced, low-impact physical activity to further improve metabolism and mood. Regular walks, yoga, or light weight training suffice for maintaining a healthy and active body.

Quality sleep of 6 to 8 hours nightly is also highlighted. Poor sleep increases hunger hormones, while enough rest allows the body to function optimally. These habits create sustainable health improvements far beyond the six-week routine.

Examples

• Yoga can relieve tension while supporting physical health.
• Lack of sleep intensifies cravings, which dieting aims to curb.
• Strength training helps preserve muscle mass during aging.

8. Life After the Diet Plan

Once the six-week plan ends, you move into "The Galveston Diet for Life." This maintenance phase retains the diet's three core principles but gives more flexibility. Adjusting macro ratios or introducing new foods ensures persistence without monotony.

You’re encouraged to keep fasting and include anti-inflammatory meals, but with adaptable proportions like increasing carbs to 20-40% gradually. This scalable structure allows sustainability while keeping weight and inflammation in check.

Examples

• A temporary return to the strict 70/20/10 ratio can mitigate unintended weight gain.
• Rotating the carb percentage between 10%, 20%, and 40% maintains flexibility.
• New recipes prevent the diet from growing repetitive.

9. Keeping Motivation Alive

To prevent discouragement, the Galveston Diet emphasizes self-reflection and celebration of successes. Journaling your wins and fitness milestones builds pride while creating excitement for reaching long-term goals.

By shifting focus from restrictions to achievements, the diet remains as much a mental exercise as a physical one. Joining community groups or support structures helps enhance accountability too.

Examples

• Keeping a journal solidifies personal achievements.
• Engaging in social activities like walking groups boosts shared motivation.
• Regular measurements track progress beyond just numbers on a scale.

Takeaways

1. Start intermittent fasting gradually, testing different schedules—like 16:8 or 14:10—to find what suits your lifestyle.
2. Replace processed and sugary foods with anti-inflammatory options like leafy greens and omega-3-rich nuts.
3. Track your macronutrient intake instead of calories while adjusting the ratios for sustainability post-diet.