Particularly during menopause, middle-aged women often experience weight gain. Instead of focusing on calorie restriction, the Galveston diet seeks to combat inflammation,
which is a major contributor to menopausal weight gain. However, many believe it to be more long-term friendly than food-depriving diets because of its emphasis on lean proteins,
little carbohydrates, and whole foods. When menopause hits, it’s crucial to make modifications to your lifestyle so you can feel your best.
Find out everything you need to know about the Galveston diet, including what to eat and what to avoid, right here!
So, how Exactly does it work?
Two diet plans are available on the Galveston diet.
As an alternative, young adults can participate in the Galveston Prime program, which focuses on nutrition and overall wellness.
Dietary supplements and a workout program called the Move Mini-Course are available as add-ons to the diet program, but they cost extra.

Major Components of the Galveston diet
On top of that, the Galveston diet consists of three primary components.
1. Intermittent fasting
The 16/8 intermittent fasting is a component of the Galveston diet.
Consuming all of your caloric intake for the day within a predetermined time frame is known as intermittent fasting. Following this eating window comes a fasting window.
In addition, consume all of your caloric intake during an 8-hour window, followed by a 16-hour fast, to practice intermittent fasting (16/8).
Also, you are not allowed to eat anything calorie-containing during the fasting interval. Water, unsweetened tea, and coffee are all acceptable beverages because they have no calories.
Moreover, intermittent fasting provides many health benefits, including weight loss, improved insulin resistance, less inflammation, and a lower risk of cardiovascular disease (including hypertension).
2. Anti-inflammatory nutrition
The second part of the Galveston diet is anti-inflammatory nutrients.
A typical immunological response is inflammation. When it comes to battling infections and mending wounds, acute inflammation, which is short-lived, is crucial. Nonetheless, diseases including cancer, obesity, heart disease, and arthritis are linked to low-grade chronic inflammation.
Fruits and vegetables, which are abundant in anti-inflammatory plant components, are promoted as part of the Galveston diet.
3. Fuel refocus
Ultimately, the Galveston diet is low in carbohydrates and heavy in fat. The macronutrient distribution is similar to the conventional ketogenic diet; the majority of calories are derived from fat.
About 47% of the calories in a typical American diet come from carbohydrates, 16% from protein, and 35% from fat.
At least 70% of your caloric intake should come from fats, 20% from protein, and 10% from carbohydrates, according to the Galveston diet. This change, which the diet calls “Fuel Refocus,” is based on the principle that you should obtain the majority of your calories from fat rather than carbohydrates.
Carbs are the go-to fuel for most people. Fasting and low-carb diets cause your body to break down fat energy stores. For some people, the high-fat ketogenic diet seems to work better than the low-fat ketogenic diet when it comes to losing weight.
However, there are a few key differences between the standard ketogenic diet and the Galveston diet.
What foods fit the Galveston diet and which should be avoided?
Eating foods high in fat and low in carbohydrates that have antioxidant and anti-inflammatory qualities is advised by the Galveston diet.
Foods to Eat (Column 1) | Foods to Eat (Column 2) |
---|---|
Protein: | Dairy products: |
Eggs | Greek yogurt |
Lean chicken | Heavy cream |
Lean turkey | Sour cream |
Quinoa | Cheese |
Lean grass-fed beef | Legumes: |
Salmon | All types of legumes |
Lean pork | Nuts: |
Trout | Cashews |
Tuna | Pistachios |
Shellfish | Almonds |
Fruits: | Peanuts |
Blueberries | Pine nuts |
Raspberries | Walnuts |
Strawberries | Seeds: |
Avocado | Pumpkin |
Vegetables: | Sesame |
Broccoli | Sunflower |
Cauliflower | Flaxseed |
Celery | Chia |
Cucumbers | Beverages: |
Cabbage | Black tea |
Tomatoes | Green tea |
Bell peppers | Chamomile tea |
Onions | Fresh herbs: |
Carrots | Ginger |
Zucchini squash | Garlic |
Leafy green vegetables: | Parsley |
Spinach | Thyme |
Kale | Basil |
Lettuce | |
Mustard greens | |
Fats: | |
Avocado/avocado oil | |
Extra-virgin olive oil | |
Coconut oil | |
Sesame oil | |
Butter | |
Ghee |
Foods to Avoid (Column 1) | Foods to Avoid (Column 2) |
---|---|
Sugar or artificial sweeteners | Fried foods |
Processed foods: | Processed meats with nitrates |
– Refined grains and flour | – White pasta |
Junk food: | Vegetable oils: |
– Pastries | – Soybean |
– Candy | – Sunflower |
– Chips | – Safflower |
– Cookies | – Corn oil |
– Pizza | – Canola oil |
Foods with artificial flavors, colors, and preservatives | Alcohol/beer/wine |
Pros and cons
Benefits of the Galveston Diet
1. Might Assist with Weight Loss
The positive impacts of intermittent fasting on weight management have been shown in multiple research. Furthermore, it has the potential to lower your body mass index by an average of 4.3% and shed 0.8% to 13% of your total weight.
While a low-carb diet may provide some water weight loss at first, the real fat loss comes from sticking to the plan over a long period.
2. Potentially Decreases Chronic Inflammation
When your immune system detects an infection or injury, it will naturally respond by causing inflammation. On the other hand, diabetes, cardiovascular disease, and even some cancers have been associated with chronic inflammation.
Moreover, one of the benefits of intermittent fasting is that it reduces inflammatory signals and keeps blood vessels clear. Multiple cardiovascular diseases are less likely to occur as a result of this. In addition, inflammatory disorders such as Parkinson’s, people with Multiple Sclerosis, and fatty liver disease may find relief on low-carb diets, according to research.
3. Might Assist with Sugar Regulation
Many studies have shown that individuals with type 2 diabetes and excess body fat can benefit from making lifestyle changes and following a very low-carbohydrate Galveston diet.
Negative Effects on the Galveston Diet
Although this eating plan has the potential to help you lose weight and better manage your blood sugar, it does come with some potential side effects.
The following are examples of typical negative reactions to low-carb, high-fat diets:
- Adapting to utilizing fat for fuel rather than carbs causes exhaustion and weakness.
- The metabolic waste product of fats can have a metallic or fruity odor.
- The potential loss of essential nutrients found in whole grains, fruits, and vegetables—all of which are often omitted from low-carb diets—increases the likelihood of nutritional deficiencies.
There can be further side effects, such as:
- High cholesterol, especially in families where the condition runs in the family.
- People who are already prone to developing kidney stones are at an even greater risk when they consume a lot of fat.
- Due to dietary restrictions, some people may not get enough of particular nutrients; in such cases, supplemental measures may be necessary. Diabetics, expectant mothers, and nursing mothers should probably avoid intermittent fasting. On top of that, fasting might cause adverse effects including headaches or hunger for certain people.
After a couple of weeks on the diet, as the body adjusts to the changes, these adverse effects often go away or get better. Furthermore, you should consult a medical professional before starting a new, restrictive eating plan. Particularly, if you intend to adhere to the diet for an extended length of time, be sure you are obtaining sufficient nutrients.

Summary
Finally, following a 16:8 intermittent fasting cycle, the Galveston diet prioritizes anti-inflammatory foods that are heavy in fat and low in carbohydrates. Some people think this diet can help them lose weight and control their blood sugar. On the other hand, studies examining the diet’s efficacy and safety over the long term are few.
Just so you know, this isn’t a passing trend; it’s a comprehensive diet plan for a healthier you. If you want it to help with your health and wellness, you should make it a permanent part of your life rather than a quick fix. For long-term weight loss success, it’s best to follow a nutritionist-created, personalized activity and eating plan.