The Galveston Diet

Galveston Diet – Overview

Is the Galveston Diet the top trending eating plan for older women? Weight management does not have a one-size-fits-all answer, and many popular diets may fail to consider every individual’s needs.

Today, you can find almost any diet plan ideal for young people, athletes, and women trying to conceive or maintain a healthy weight.

There are also particular diets for diabetes, heart health, IBS, diverticulitis, and various other conditions.

However, there are not nearly as many diets expressly designed to help middle-aged and older women maintain their weight while going through perimenopause and post-menopause.

Now there is the Galveston Diet to change all that. 

What is The Galveston Diet, and How Does It Work?

The Galveston Diet

The Galveston Diet

The Galveston diet, developed by OB-GYN Mary Claire Haver, MD, aims to help middle-aged and older women lose weight while maintaining their health.

It also aims to assist in alleviating the symptoms of menopause that women face, such as reduced metabolism, inflammation, and hot flashes, among others.

High-fiber diets and anti-inflammatory foods are among the micronutrients highlighted as particularly beneficial for this age group.

The diet may seem to be a niche diet or a notion that cannot benefit others who do not fall into this group, but it is flexible for any age group.

The diet has three main components.

  1. A strong emphasis on Intermittent Fasting, precisely the 16:8 technique, in which you spend 16 hours fasting and eight hours eating all of your meals
  2. The diet has a strong emphasis on anti-inflammatory nutrients, and it eliminates all processed foods and added sugars.
  3. Fuel Refocus measures your proteins, fats, and carbs according to a prescribed ratio for fat elimination.

Unlike many other weight loss diet plans, the Galveston Diet does not have many food restrictions, and you do not have to count your calories.

It follows similar Keto Diet restrictive measures, which are easy to adhere to for most people.

However, the diet plan advises that it is crucial to use a tracker such as a chronometer to create a macro ratio best suited for you.

Rules of the Galveston Diet

Rules of the Diet

Anti-inflammatory foods are a significant element of the Galveston Diet since they seem to assist with lower levels of chronic inflammation.

  • Foods such as fruits and vegetables, lentils, complex carbs, and lean meats are advisable to add to the diet plan.  
  • Inflammatory-causing foods such as processed meats and refined grains should not be part of the diet.
  • As with many other diets, the Galveston Diet recommends meal prepping to have nutritious foods on hand whenever you need them.
  • Additionally, a daily intake of 10 to 12 glasses of water is advisable. Menopausal signs such as night sweats, and hot flashes worsen without adequate hydration.

Foods To Eat On The Galveston Diet

According to the Galveston Diet, the only foods in your meal plan should be those rich in anti-inflammatory and anti-oxidant properties.

Processed carbs and foods with added sugars should not be in your diet. The following are the foods allowed in your diet.

1. Proteins


  • Eggs
  • Lean chicken
  • Lean grass-fed beef
  • Lean turkey
  • Nitrate-free deli meats
  • Quinoa
  • Salmon

2. Fruits


  • Blueberries
  • Raspberries
  • Strawberries

3.    Vegetables

The Galveston Diet


  • Broccoli
  • Cauliflower
  • Celery
  • Cucumbers
  • Spinach
  • Tomatoes
  • Zucchini squash

4. Fats


  • Almonds
  • Avocado
  • Extra-virgin olive oil
  • Pecans
  • Pine nuts
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

5. Dairy

  • Greek yogurt

6. Legumes


  • All types of legumes

Foods To Avoid On The Galveston Diet

Foods To Avoid On The Galveston Diet

In addition, the diet recommends eliminating the items listed below.

  • Pastries
  • Candy
  • Canola oil
  • Chips
  • Cookies
  • Desserts
  • Foods with artificial flavors, colors, preservatives, and high fructose corn syrup
  • Fried foods
  • Processed meats with nitrates
  • Pizza
  • Refined flours and grains
  • Sugar or artificial sweeteners
  • Sugary drinks and sodas
  • Vegetable oil
  • White pasta

Pros And Cons Of The Galveston Diet

Pros And Cons of the Galveston Diet

One of the most appealing things about the Galveston Diet is that it is simple to follow, and anyone can try it. Below are the other benefits and drawbacks.


  • It promotes healthy eating by focusing on whole foods, non-starchy veggies, and healthy unsaturated fats.
  • It does not require you to count your calories as long as you consume the foods allowed on the Galveston diet.
  • It helps to boost metabolism, providing you with a much healthier lifestyle.
  • Although there is no supporting evidence that the diet helps with weight loss, low carb foods and intermittent fasting might be effective for shedding off some extra pounds.


  • The cost of maintaining the Galveston Diet is high. You need the highest quality foods, which can be expensive.
  • Even though the diet is gaining popularity with several success stories, no scientific evidence proves that it works well for weight loss.

What Is The Cost Of The Galveston Diet Plan?

The Galveston Diet requires you to pay a one-time fee of $59 to have full access to the plan. Members have access to various privileges, which include the following:

  • A discounted membership rate
  • Access to their online training, videos, and other materials granted for a lifetime
  • A customized meal plan, complete with a shopping list
  • Weight-loss tips and strategies that might assist you in your efforts
  • Learning resources that you can access at your leisure

2-Day Sample Galveston Diet Plan

Below is a two-day sample meal plan to kick-start your journey to eating healthy.

Day 1

  • Breakfast: Spinach omelet cooked in avocado oil with a side of strawberries.
  • Lunch: Power Greens with Chicken, Avocado, and Grilled Asparagus
  • Dinner: 12 ounces of chicken breast grilled 5 cups romaine lettuce chopped 1 avocado cut into inch pieces.
  • Snack: Walnut cocoa collagen balls

Day 2

  • Breakfast: Sweet plums and low-fat yogurt
  • Lunch: Roasted Fish with Vegetables
  • Dinner: Grilled chicken with mixed greens, red onions, feta cheese, cashews, cranberries, a drizzle of olive oil, and fresh lemon juice
  • Snack: Avocado Greek yogurt dip with carrots and cucumbers

It is important to note that if you are following the 16:8 intermittent fasting program, you might need to skip breakfast because the fasting period goes up to noon.

Final Thoughts

According to the Galveston Diet, following the diet faithfully and having adequate hydration will provide significant health benefits.

The diet may help you maintain a healthy weight and combat the effects of menopause, such as hot flashes, reduced metabolism, and inflammation.

Over the long term, the diet may be challenging to adhere to because it restricts some foods that the body needs for essential nutrients.

Sample Galveston Diet (PDF)

1Spinach omelet cooked in avocado oil, with a side of strawberriesPower Greens with Chicken, Avocado, and Grilled Asparagus12 ounces of chicken breast grilled 5 cups romaine lettuce chopped 1 avocado cut into inch piece.Walnut cocoa collagen balls
2Sweet plums and low-fat yogurtRoasted Fish with VegetablesGrilled chicken with mixed greens, red onions, feta cheese, cashews, cranberries, a drizzle of olive oil, and fresh lemon juiceAvocado Greek yogurt dip with carrots and cucumbers

See Also

Keto Food List for Beginners

Scarsdale Diet Plan

Vertical Diet Plan

3000 Calorie Meal Plan

Clean Eating Food List

Are Almonds Good For Weight Loss?

Is Grapefruit Keto?

800 Calorie Diet Plan