The Galveston Diet Cookbook: A Low-Carb Solution for Menopausal Weight Changes
As women transition through perimenopause into menopause, their metabolism slows, hormones fluctuate, and the body stores fat differently. Many women gain 5-15 pounds during this midlife shift.
Created by Mary Claire Haver, MD at The University of Texas Medical Branch, the Galveston diet aims to help women overcome perimenopausal weight gain through intermittent fasting and carb-conscious eating.
How the Galveston Diet Works
The Galveston diet cycle lasts 5-6 weeks total. It focuses on a customized daily "fasting window" of 12-16 hours per day in which only water, black coffee, and plain tea are allowed.
During the non-fasting, 8-12 hour "feeding window," the focus is on low glycemic foods that stabilize blood sugar and curb cravings. These include colorful non-starchy vegetables, coconut oil, avocados, nuts, seeds, phytoestrogen-rich soy products, olive oil, wild-caught fish and other clean proteins.
Key Galveston Diet Components
- 12-16 hour daily intermittent fast
- 8-12 hour eating window for meals and snacks
- High fiber, nutrient-rich carbohydrate sources like veggies
- Moderate amounts of proteins and healthy fats
- Blood sugar stabilizing superfoods
- No calorie counting or macro tracking required
What to Expect with the Galveston Diet
What You Can Eat
During the shorter eating window, the Galveston diet encourages unprocessed whole foods like:
- Non-starchy vegetables
- Moderate fruit (mainly berries)
- Nuts, nut butters & seeds
- Olive oil & avocado oil
- Wild caught seafood & fish
- Eggs
- Organic tofu & edamame
- Plain Greek yogurt & kefir
- Coconut oil
- Apple cider vinegar
- Herbal tea & bone broth
Off-Limit Fare
To effectively promote insulin sensitivity and fat metabolism, you avoid:
- Breads
- Pasta
- Rice
- Crackers & chips
- Alcohol
- Candy & desserts
- Sugary drinks & juices
- Most fruits
Potential Perks
Benefits of the Galveston diet may include:
- Fat loss, especially in the midsection
- Reduced hot flashes & night sweats
- Decreased cravings & hunger
- Balanced mood & energy levels
- Improved sleep quality
Sample Galveston Diet Meals & Recipes
While no specific Galveston diet cookbook exists, you can find plenty of compatible anti-inflammatory recipes to enjoy. Try these dietitian-designed sample meals to spark low-carb breakfast, lunch, dinner and snack ideas:
Breakfast
- Avocado toast on sprouted grain bread with sautéed spinach & eggs
- Greek yogurt berry parfait with almonds & chia seeds
- Vegetable & egg scramble with turkey bacon
- Smoked salmon & avocado roll-ups
Lunch
- Kale Caesar salad with grilled chicken or wild shrimp
- Veggie & chickpea coconut curry soup
- Grass-fed burger (no bun) & sweet potato wedges
- Veggie & tofu stir fry with cauliflower rice
Dinner
- Sheet pan salmon with broccoli & potatoes
- Chicken sausage & veggies over zucchini noodles
- Taco bowls with ground turkey, salsa & guacamole
- Veggie frittata with side salad
Snacks
- Smoothies with nut butter, greens & plant milk
- Bell pepper strips with hummus
- Celery sticks with nut butter
- Apple slices with almond butter
- Handful of mixed nuts
- Hard boiled eggs
- Cubes of cheddar cheese
Complementary Lifestyle Strategies
To reduce menopausal symptoms and sustain a healthy weight, also focus on:
Daily Exercise
Aim for 30-60 minutes of brisk walking, cycling, water workouts or gentle strength training most days.
Adequate Sleep
Getting 7-9 hours of quality sleep per night supports metabolic and hormonal health.
Stress Relief
Try yoga, meditation, deep breathing, gratitude journaling, enjoyable hobbies and time in nature.
Community Support
Connecting regularly with encouraging friends and peer groups makes the journey easier.
The Takeaway on the Galveston Diet
This intermittent fasting focused, blood sugar friendly diet offers women meaningful solutions for frustrating menopausal weight gain. For best results, follow the prescribed 5-6 week Galveston diet cycle. Then you can transition to everyday sustainable nutrition and lifestyle habits aligned with your needs.
FAQs
What is the Galveston diet?
The Galveston diet is an intermittent fasting, low-carb diet developed to help women lose perimenopausal and menopausal weight gain.
What do you eat on the Galveston diet?
You eat whole foods like vegetables, nuts, seeds, fish, eggs, plant-based protein, yogurt, oilves, and avocados. You avoid bread, pasta, rice, sugar, and alcohol.
How much weight can you lose on the Galveston diet?
Results vary, but many lose a significant amount of weight from belly and thigh areas - 5, 10, or 15 pounds in some cases.
Is the Galveston diet safe?
It is generally safe for healthy women but special modifications would be needed for certain medical conditions. Check with your doctor before starting any new diet.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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