During and after menopause, it’s no secret that the pounds tend to pack on. Hormonal changes that come along with this stage of life can make losing weight, or even sustaining a healthy weight, more than a challenge. Luckily, a new OBGYN-developed plan might be able to help — enter, the Galveston diet.
Created by Mary Claire Haver, MD, OBGYN, the Galveston diet requires you to consume high amounts of lean proteins while limiting your intake of carbs. Instead of cutting calories, the Galveston diet aims to help menopausal women lose weight and fight symptoms by controlling inflammation. Inflammation is a natural immune response when the body is being attacked by foreign invaders like harmful bacteria. But chronic inflammation happens when the body is in a constant state of defense, and can cause things like excessive weight gain, joint pain, and even health conditions like diabetes, heart disease, and cancer.
On the Galveston diet, you’re also encouraged to fast for 16 hours each day and consume all your meals within an eight-hour window. Dr. Haver asserts that limiting the amount of hours that you are eating helps to dial down inflammation. Not only that, but you’re also encouraged to cut things like gluten and sugar out of your diet, which are two big culprits behind chronic inflammation.
What to Eat on the Galveston Diet
The Galveston eating plan focuses on anti-inflammatory foods. You’re encouraged to eat lean, grass-fed protein from poultry, beef, and salmon (which is high in essential fatty acids).
In addition, you should consume non-starchy vegetables like spinach, broccoli, cauliflower, celery, and zucchini, which are all loaded with inflammation-fighting antioxidants. Fruit is also allowed on the Galveston diet, but you should be careful to choose those that are lower in sugar and carbs and high in antioxidants and fiber, like blueberries and raspberries.
Another important element of the Galveston diet is fat. Unsaturated fats from nuts and seeds, avocados, and extra-virgin olive oil are encouraged, as these will also help tame inflammation in the body and help you lose weight!
What Not to Eat
Food groups you’ll need to avoid on the Galveston diet include refined carbs and sugar, which have shown to be major drivers of chronic inflammation. Quinoa is one of the only grains allowed on the diet, since it contains protein in addition to carbs. On top of that, you shouldn’t consume processed dairy with the exception of Greek yogurt (if your stomach can tolerate it), which is high in protein and probiotics. Packaged, processed foods (think those middle aisles of the grocery store) should be avoided as much as possible.
Some supplements are also recommended on the Galveston diet — namely, fiber and vitamin D. According to Dr. Haver, it’s easy for us to fall short in getting enough of both of these important nutrients. Dr. Haver offers tailored supplements to help you meet your goals on the website,
We’re happy to say that finally, someone has designed a diet plan to meet the very specific needs of aging women. We hope that following these guidelines will help you not only look better, but feel like you have a new lease on life.