Search results
Heat a large skillet on medium-high heat; add oil. Add the steak strips in one layer and season with salt and pepper. Cook 1-2 minutes. 4. Add minced garlic, then stir the flank steak for another minute or two to cook the other side. Remove the grilled steak from the skillet; remove from heat. 5.
Spinach Saute: -1⁄2 tbsp olive oil -1⁄4 lb spinach -Splash of balsamic vinegar -Salt, black pepper and dried Italian herbs to taste. Pom Seed and Pumpkin Seed Yogurt. -1⁄4 cup fresh pomegranate seeds -4 oz full fat plain Greek yogurt -2 tsp pumpkin seeds -1⁄4 tsp Chinese -5 spice blend (optional) This 5-day meal plan is just a taste of ...
- Healthline diet score: 3.7 out of 5
- What is the Galveston diet?
- How does it work?
- Foods to eat and avoid on the Galveston diet
- Does the Galveston diet aid weight loss?
- Other health benefits of the Galveston diet
- Downsides of the Galveston diet
- The bottom line
The Galveston diet is a weight loss program aimed at middle-age menopausal women.
Instead of simple calorie restriction, it emphasizes the importance of when to eat, what foods to eat, and what foods to avoid to reduce inflammation in the body.
This eating pattern is ultimately a 16/8 intermittent fasting regimen combined with a high fat, low carb diet and inflammation-fighting foods.
This article reviews the Galveston diet signature program and whether it’s effective for weight loss.
diet review scorecard
•Overall score: 3.7
The Galveston signature program is a weight loss diet created by Dr. Mary Claire Haver, a board certified OB-GYN.
Haver developed the idea behind the diet as she was attempting to lose weight after going through menopause and grieving the loss of her brother.
After struggling to lose weight by eating less and exercising more, she realized that the traditional diet model of “calories in versus calories out” was incomplete.
She based the diet on the notion that your weight is primarily affected by your hormones, which are influenced by the quality of food you consume. As such, the Galveston diet emphasizes the quality of the foods you eat — and when you eat them — rather than calorie cutting.
SUMMARY
Mary Claire Haver, an OB-GYN, created the Galveston diet to help middle-age women lose weight. It focuses on food quality and nutrient timing instead of calorie cutting.
The Galveston diet offers two diet programs.
Its signature program is intended for middle-age women to lose weight and adopt a healthier lifestyle. Alternatively, the Galveston Prime program is a nutrition-based wellness program for young adults.
The diet program also offers dietary supplements and an exercise regimen called the Move Mini-Course, all at an additional cost.
This article reviews the signature program and refers to it as the Galveston diet.
The Galveston diet signature program is an online program. There’s no set time period within which you have to finish it. You choose from three main programs:
•Signature. This program costs about $59 and includes a series of educational sessions, videos, other resources, shopping lists, 5 weeks of meal planning and recipes, lifetime access to all online material, and a 30-day money-back guarantee.
Foods to eat
•Fats: olive oil, coconut oil, MCT oil, butter, ghee, avocado oil, and sesame oil •Proteins: lean ground beef, chicken, turkey, eggs, lean pork, salmon, trout, tuna, and shellfish •Fruits: avocado, strawberries, blueberries, and raspberries •Leafy greens: spinach, kale, lettuce, dill, and mustard greens •Other vegetables: cauliflower, broccoli, cabbage, tomato, bell pepper, cucumber, onion, and carrots •Nuts: cashews, pistachios, almonds, and peanuts •Seeds: pumpkin, sesame, sunflower, flax, and chia seeds •Dairy: heavy cream, cheese, sour cream, plain greek yogurt, and nut milk •Tea: black, green, oolong, and chamomile teas •Fresh herbs: ginger, garlic, parsley, thyme, and basil
Foods to limit or avoid
•Sweeteners: added sugar and artificial sweeteners •Food additives: artificial additives (flavors, colors, and preservatives) •Alcohol: beer, wine, and spirits •Processed foods: refined grains, fried foods, and processed meats •Vegetable oils high in omega-6 fats: soybean, sunflower, safflower, and corn oil •Sugar-sweetened beverages: sweet tea, colas, soft drinks, and juice summary You should eat plenty of fresh fruits and veggies high in anti-inflammatory compounds and antioxidants on the Galveston diet, making sure to avoid sugary and fried foods, as well as alcohol.
During menopause, women become more prone to abdominal weight gain.
This happens because hormonal shifts cause fat stores to relocate to your body’s central parts (10).
Abdominal obesity, or increased waist size, is one of the risk factors that may increase your risk of heart disease, type 2 diabetes, and stroke (11).
Although the Galveston diet itself has yet to be researched specifically, two of its main components — intermittent fasting and low carb dieting — have been extensively studied for their weight loss effects.
One 3-month study in 40 people showed that a 16/8 intermittent fasting diet reduced belly fat and cut waist size by an average of 2.1 inches (5.3 cm) (12).
In a 40-week study in 36 men with obesity, the group following intermittent fasting experienced 53% more weight loss than the group following a traditional calorie-restricted diet — and was more successful at maintaining weight loss over the following 6 months (13).
May fight inflammation
Chronic inflammation may contribute to health problems like heart disease, neurological disorders, certain cancer, and type 2 diabetes (16). Notably, intermittent fasting reduces concentrations of inflammatory markers and protects blood vessels from plaque buildup and clogging (17). Research also indicates that low carb diets may help reduce inflammation and combat inflammatory conditions like fatty liver disease, Parkinson’s, and multiple sclerosis (18). However, keto diets high in saturated fats may raise inflammation and decrease insulin sensitivity, which is known to increase your risk of type 2 diabetes (19, 20).
May reduce disease risk
Intermittent fasting and low carb diets have been shown to protect against various lifestyle illnesses, such as obesity, type 2 diabetes, heart disease, and insulin resistance (12, 21). They’re also associated with a reduction in visceral fat, fasting insulin, and insulin resistance. All three of these are risk factors for type 2 diabetes (22).
May promote healthy blood sugar management
Finally, both intermittent fasting and low carb diets have been shown to improve blood sugar management (23, 24). In one online intervention among adults with type 2 diabetes, 55% more people placed on a very low carb keto diet showed improved blood sugar management than those following a diet based on the diabetes plate method (25). SUMMARY Components of the Galveston diet may help curb inflammation and protect against inflammatory conditions like heart disease and diabetes. However, more research is needed to examine the diet’s effects on hormonal balance among menopausal women.
Potentially low in fiber
Very low carb diets tend to be low in dietary fiber. Most dietary fiber comes from high carb foods like fruits, whole grains, beans, and vegetables. Thus, drastic carb cutting affects your fiber intake. Fiber is important for regular bowel movements, heart health, and gut health. A high fiber intake may even be associated with reduced instances of breast cancer and all-cause mortality (26). In a 16-year study in 92,924 people, those with a high fiber intake had an 18–23% lower risk of death. This risk reduction was associated with fiber intake from beans, fruits, and vegetables (27). Therefore, it’s important to include lower carb, fiber-rich foods like nonstarchy vegetables, avocados, and berries when following a low carb regimen like the Galveston diet.
Other downsides
People who find extremely low carb diets restrictive may be unable to follow the Galveston diet long term (28). Furthermore, the Galveston diet is very high in fats and may be unsuitable for people who tend to experience a rise in cholesterol levels following a high fat diet (29). As mentioned before, the Galveston diet has not been studied specifically. As a precaution, if you have a medical condition or history of an eating disorder, speak with a healthcare professional before following any restrictive or extremely high fat diet like this one. SUMMARY The Galveston diet has some major drawbacks, such as its restrictive nature and possible low fiber intake. Plus, there’s a lack of evidence to support its long-term health benefits or safety.
The Galveston diet is a low carb intermittent fasting program that provides nutrition education and meal prep guidance for a fee.
No scientific evidence supports the claim that the Galveston diet helps menopausal women lose weight. However, some aspects of the diet are linked to health benefits, including weight loss, reduced inflammation, and improved blood sugar management.
Jun 20, 2024 · During maintenance, Galveston Diet macros are closer to 40% fat, 20% protein, 40% carbs. Keep in mind that when tracking macros on the Galveston Diet, you count “net” carbs rather than total carbs. To calculate net carbs, you take the total number of carbohydrate grams and subtract the number of fiber grams. The resulting number is your net ...
The Galveston diet also focuses on eating anti-inflammatory foods rich in plant compounds and eliminating all processed foods and added sugars. Foods such as fruits, vegetables, lentils, complex carbs, and lean meats are part of the Galveston diet plan. 3. High in fat, low in carbs. The Galveston diet is a high-fat, low-carb diet that closely ...
Aug 19, 2022 · Processed meats with nitrates / nitrites. Healthy fats, like olive oil, salmon, nuts and seeds. Refined flours and refined grains. Full-fat dairy. Canola or vegetable oil. However, when you eat is just as important as what you eat on this diet. Intermittent fasting is a non-negotiable on the Galveston Diet. Haver says that intermittent fasting ...
People also ask
How many carbs are on the Galveston diet?
What is a Galveston diet?
Is Galveston a low carb diet?
Is the Galveston diet a keto diet?
What is a maintenance Galveston diet macro breakdown?
Is the Galveston diet an anti-inflammatory diet?
Jun 24, 2020 · The Galveston Diest Sample Menu. Here’s a sample Galveston Diet menu of meals you can eat within an 8-hour window (and fasting in between). Breakfast: Spinach omelet cooked in avocado oil, with a side of strawberries. Lunch: Plain Greek yogurt parfait topped with chia seeds, flax seeds, crushed almonds, and blueberries.
