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The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms
A comprehensive, medically-tested eating and lifestyle program--including 40 delicious recipes--to balance nutrition and sustain weight loss, tailored to women in perimenopause or menopause.
Women store more fat and have a tougher time converting calories than men do. In midlife, these differences are amplified by hormonal fluctuation, and most women gain stubborn and harmful weight--especially around the belly--without having altered their routine. Suddenly the standard advice to eat less and exercise more is no longer the solution!
A practicing OB/GYN and nutritional expert, Dr. Mary Claire Haver found herself in this exact predicament, so she set out to develop a diet that would meet her needs. More than 68,000 women have now found success in Dr. Haver's unique plan for permanent weight loss by following her three recommended strategies:
- Fuel Refocus To get the body to burn fat as fuel, women now need 70% healthy fats, 20% lean protein, and 10% quality carbohydrates.
- Intermittent Fasting 16 hours of fasting (overnight) with a flexible 8-hour eating window coaxes the body to draw energy from stored fat.
- Anti-inflammatory Nutrition Now is the time to limit added sugars and processed carbs and layer in anti-inflammatory foods like leafy greens, olive oil, berries, nuts, and tomatoes.
With these three principles working together synergistically, women will lose stubborn weight as well as enjoy newfound energy, better sleep, less brain fog, and fewer hot flashes. Featuring forty delicious recipes, easy-to-follow meal plans, week-at-a-glance shopping lists, and success stories of women who have changed their lives on this plan, The Galveston Diet--named for Dr. Haver's hometown--will revolutionize the conversation around weight loss in perimenopause and menopause, and help women gain health benefits that last a lifetime.
Women store more fat and have a tougher time converting calories than men do. In midlife, these differences are amplified by hormonal fluctuation, and most women gain stubborn and harmful weight--especially around the belly--without having altered their routine. Suddenly the standard advice to eat less and exercise more is no longer the solution!
A practicing OB/GYN and nutritional expert, Dr. Mary Claire Haver found herself in this exact predicament, so she set out to develop a diet that would meet her needs. More than 68,000 women have now found success in Dr. Haver's unique plan for permanent weight loss by following her three recommended strategies:
- Fuel Refocus To get the body to burn fat as fuel, women now need 70% healthy fats, 20% lean protein, and 10% quality carbohydrates.
- Intermittent Fasting 16 hours of fasting (overnight) with a flexible 8-hour eating window coaxes the body to draw energy from stored fat.
- Anti-inflammatory Nutrition Now is the time to limit added sugars and processed carbs and layer in anti-inflammatory foods like leafy greens, olive oil, berries, nuts, and tomatoes.
With these three principles working together synergistically, women will lose stubborn weight as well as enjoy newfound energy, better sleep, less brain fog, and fewer hot flashes. Featuring forty delicious recipes, easy-to-follow meal plans, week-at-a-glance shopping lists, and success stories of women who have changed their lives on this plan, The Galveston Diet--named for Dr. Haver's hometown--will revolutionize the conversation around weight loss in perimenopause and menopause, and help women gain health benefits that last a lifetime.
288 pages, Hardcover
First published January 1, 2023
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Displaying 1 - 30 of 342 reviews
January 21, 2024
(see below for one year p.s. update)
Diet! Yuck! Unless a diet book is going to tell me to eat all the carbs, fat, and salt that my heart desires (if that isn’t an oxymoron, I don’t know what is), I’m going to hate it! But my brain tells me that I cannot ignore the medical evidence, that even moderate and certainly excessive consumption of my three true loves will almost certainly do me in. So, it was not with a great deal of enthusiasm that I accepted a widget, held my nose, and dove in.
Dr. Haver’s book, The Galveston Diet, is full of very long and detailed explanations of perimenopausal, menopausal, and post-menopausal medical and physiological ailments that plague women, why, and how to improve the quality of life through the appropriate nutritional diet. She also advocates 16-hour intermittent fasting on the diet regimen she proposes. That definitely won’t fly with me. I barely make it once a year on a religious holiday. On the other hand, I rarely eat past 4PM and I usually wake between 5-6AM so I have a 13-14 hour intermittent fast nearly every day, except on weekends. …and there you have it. I’m already giving myself a “dispensation”, so you can imagine that with that first “cheat”, I will pretty much give myself a pass on other aspects of the diet that do not suit me.
Never-the-less, all that terminology, got me thinking: Probiotic, antioxidants, protein, anti-inflammatory, vitamin D and more, with a focus on the beneficial properties of certain foods v. the detrimental properties of others. So, as the words erased from my memory as fast as they went in, I began focusing on what I could do, now that I had some explanation, a list of foods, and (a little) motivation.
This book is perfect for those dieters who are eager and willing to follow a regiment, tick all the boxes, and keep their eyes on the prize.
After a thorough introduction on the why’s and the what’s, the devoted reader is exposed to the diet itself including:
• A list of foods by categories
• Suggested daily and weekly menus
• Pantry supply
• Weekly shopping list (very useful if you are going to try and religiously follow the diet)
• Recipes – also for maintenance
• How to eat out and stay on the regimen
Over the past 25 years, I have watched my body grow from diminutive to squat (well, maybe small to squat). My small waistline has expanded to such proportions compelling me to hide it under stretchy waistlines and tunic tops. While my heart and my brain have been duking it out, I decided to delve into the subject and see what I could do, what I could cut out, and what I could acquire a taste for to improve my nutritional behavior - based on Dr. Haver’s book. It turns out that I buy almost no processed foods and I cook and dress almost exclusively with olive oil (and now I will try to add avocado oil to my pantry essentials). I rarely eat meat, so I can handle getting my protein elsewhere. I will have to cut out the fatty meats like burgers and take the skin off my chicken. I generally only serve skinless chicken, but that is because I have already stripped off and devoured the crispy skin before the bird makes it to the table (definitely going to be a hard habit to break!) I’m fine with the salmon several times a week, and tossing the leftover fish into my salad greens together with some lentils, nuts or seeds. It literally takes seconds to rub some seasonings and lemon on the fish and place under the Ninja Foodi grill for less than 10 minutes. I regularly steam broccoli, cauliflower, and brussel sprouts in the Ninja and, inspired by this book, I cooked up some barley seasoned with olive oil, salt, turmeric, and a handful of dried cranberries – it was a delicious side dish. The Ninja (pressure cooker) makes perfect beluga lentils, beans, Quinoa, etc., to save in the fridge for sides or for tossing in salad. There are plenty of seasonings that work for this, and tumeric is both healthy and adds color to the white/light grains. My Ninja is not only the perfect appliance for steaming vegies or pressure-cooking legumes and rice, it also makes AMAZING soups (try pink lentils, split peas, peeled tomatoes, carrots, red pepper roasted or plain, celery, and/or any other soup greens or vegies lying around in the crisper, water to pressure cooker maximum level and salt – 30 minutes, rest 15 minutes and then release steam, cool slightly and then puree with blender stick). The air fryer roasts to perfection, parsnips, beets, brussel sprouts, sweet potatoes, and leftover vegies like cauliflower (it also makes amazing dressed and cubed regular potatoes, but that doesn’t fit into the diet). Currently (but always subject to change) we have a vegan in the family, also some garden variety vegetarians, a pescatarian, several carnivores, and at least one family member suffers from celiac and a couple with lactose intolerance – I don’t remember any of this even existing when I grew up! Cooking for the average family today is not only challenging but also formidable– I have to check every label for gluten and make sure that gluten-free dishes have their own serving pieces and that no one double dips. My vegan won’t let me put any meat on the table near where she is sitting. My son won’t let me put olives in the salad…The least common denominator changes every week according to which family members will be coming for Friday Night Dinner and which will be away. And would you believe it (?), today even guests who are not related, send a list of do’s and don’ts before they arrive. Okay, okay maybe I’m exaggerating just a little (actually not at all), but I’m willing to bet that those of you who are still reading at this point are nodding their heads in agreement!
I recommend this book and would like to thank NetGalley and Jonathan Sung of Harmony Books and Rodale Books for the widget – it was enlightening!
P.S. November 15, 2023 (one year update)
.....a year has passed since writing this review, and many times in the past year I have thought that I should update - not because I abandoned ship but rather the opposite. This diet did change my eating habits radically, and that despite the fact that I did not and never do strictly adhere to any instructions I receive - sometimes this has disastrous results (I rarely follow a recipe and have 95% amazing success, including cakes for guests- the other 5%, uggggh!). I am happy to report that I also feel much healthier, having changed my eating habits by cutting out most of the poison I was shoving down my gullet and incorporating many other recommended foods into my diet. After about six or seven months I had misplaced about 8-9 kilos/ 17-20 lbs and they stayed off by maintaining the same regimen (cutting out the "bad" foods and sticking with the "good"). I never did the 16 hour fasting but I rarely eat after 4 PM, except on Friday night, and have brekkie at 6 AM (so I was close anyway) and I try to walk at least 8000 steps each day. It's harder to take or keep off weight if you do absolutely no walking or other form of exercise (I'm too lazy to do anything but the former)...and, I have a cheat or I would have lost more - I could not give up my toasted whole-wheat baguette and shmeary stuff with my poached eggs in the morning! If I overdo it eating or eat later than circa 4PM, and do not walk, I go up a bit, but it drops off as soon as go back to the regimen. Among other things, I do not miss or crave any of the white pasta, bagels, white potatoes, and other "bad" carbs.
Diet! Yuck! Unless a diet book is going to tell me to eat all the carbs, fat, and salt that my heart desires (if that isn’t an oxymoron, I don’t know what is), I’m going to hate it! But my brain tells me that I cannot ignore the medical evidence, that even moderate and certainly excessive consumption of my three true loves will almost certainly do me in. So, it was not with a great deal of enthusiasm that I accepted a widget, held my nose, and dove in.
Dr. Haver’s book, The Galveston Diet, is full of very long and detailed explanations of perimenopausal, menopausal, and post-menopausal medical and physiological ailments that plague women, why, and how to improve the quality of life through the appropriate nutritional diet. She also advocates 16-hour intermittent fasting on the diet regimen she proposes. That definitely won’t fly with me. I barely make it once a year on a religious holiday. On the other hand, I rarely eat past 4PM and I usually wake between 5-6AM so I have a 13-14 hour intermittent fast nearly every day, except on weekends. …and there you have it. I’m already giving myself a “dispensation”, so you can imagine that with that first “cheat”, I will pretty much give myself a pass on other aspects of the diet that do not suit me.
Never-the-less, all that terminology, got me thinking: Probiotic, antioxidants, protein, anti-inflammatory, vitamin D and more, with a focus on the beneficial properties of certain foods v. the detrimental properties of others. So, as the words erased from my memory as fast as they went in, I began focusing on what I could do, now that I had some explanation, a list of foods, and (a little) motivation.
This book is perfect for those dieters who are eager and willing to follow a regiment, tick all the boxes, and keep their eyes on the prize.
After a thorough introduction on the why’s and the what’s, the devoted reader is exposed to the diet itself including:
• A list of foods by categories
• Suggested daily and weekly menus
• Pantry supply
• Weekly shopping list (very useful if you are going to try and religiously follow the diet)
• Recipes – also for maintenance
• How to eat out and stay on the regimen
Over the past 25 years, I have watched my body grow from diminutive to squat (well, maybe small to squat). My small waistline has expanded to such proportions compelling me to hide it under stretchy waistlines and tunic tops. While my heart and my brain have been duking it out, I decided to delve into the subject and see what I could do, what I could cut out, and what I could acquire a taste for to improve my nutritional behavior - based on Dr. Haver’s book. It turns out that I buy almost no processed foods and I cook and dress almost exclusively with olive oil (and now I will try to add avocado oil to my pantry essentials). I rarely eat meat, so I can handle getting my protein elsewhere. I will have to cut out the fatty meats like burgers and take the skin off my chicken. I generally only serve skinless chicken, but that is because I have already stripped off and devoured the crispy skin before the bird makes it to the table (definitely going to be a hard habit to break!) I’m fine with the salmon several times a week, and tossing the leftover fish into my salad greens together with some lentils, nuts or seeds. It literally takes seconds to rub some seasonings and lemon on the fish and place under the Ninja Foodi grill for less than 10 minutes. I regularly steam broccoli, cauliflower, and brussel sprouts in the Ninja and, inspired by this book, I cooked up some barley seasoned with olive oil, salt, turmeric, and a handful of dried cranberries – it was a delicious side dish. The Ninja (pressure cooker) makes perfect beluga lentils, beans, Quinoa, etc., to save in the fridge for sides or for tossing in salad. There are plenty of seasonings that work for this, and tumeric is both healthy and adds color to the white/light grains. My Ninja is not only the perfect appliance for steaming vegies or pressure-cooking legumes and rice, it also makes AMAZING soups (try pink lentils, split peas, peeled tomatoes, carrots, red pepper roasted or plain, celery, and/or any other soup greens or vegies lying around in the crisper, water to pressure cooker maximum level and salt – 30 minutes, rest 15 minutes and then release steam, cool slightly and then puree with blender stick). The air fryer roasts to perfection, parsnips, beets, brussel sprouts, sweet potatoes, and leftover vegies like cauliflower (it also makes amazing dressed and cubed regular potatoes, but that doesn’t fit into the diet). Currently (but always subject to change) we have a vegan in the family, also some garden variety vegetarians, a pescatarian, several carnivores, and at least one family member suffers from celiac and a couple with lactose intolerance – I don’t remember any of this even existing when I grew up! Cooking for the average family today is not only challenging but also formidable– I have to check every label for gluten and make sure that gluten-free dishes have their own serving pieces and that no one double dips. My vegan won’t let me put any meat on the table near where she is sitting. My son won’t let me put olives in the salad…The least common denominator changes every week according to which family members will be coming for Friday Night Dinner and which will be away. And would you believe it (?), today even guests who are not related, send a list of do’s and don’ts before they arrive. Okay, okay maybe I’m exaggerating just a little (actually not at all), but I’m willing to bet that those of you who are still reading at this point are nodding their heads in agreement!
I recommend this book and would like to thank NetGalley and Jonathan Sung of Harmony Books and Rodale Books for the widget – it was enlightening!
P.S. November 15, 2023 (one year update)
.....a year has passed since writing this review, and many times in the past year I have thought that I should update - not because I abandoned ship but rather the opposite. This diet did change my eating habits radically, and that despite the fact that I did not and never do strictly adhere to any instructions I receive - sometimes this has disastrous results (I rarely follow a recipe and have 95% amazing success, including cakes for guests- the other 5%, uggggh!). I am happy to report that I also feel much healthier, having changed my eating habits by cutting out most of the poison I was shoving down my gullet and incorporating many other recommended foods into my diet. After about six or seven months I had misplaced about 8-9 kilos/ 17-20 lbs and they stayed off by maintaining the same regimen (cutting out the "bad" foods and sticking with the "good"). I never did the 16 hour fasting but I rarely eat after 4 PM, except on Friday night, and have brekkie at 6 AM (so I was close anyway) and I try to walk at least 8000 steps each day. It's harder to take or keep off weight if you do absolutely no walking or other form of exercise (I'm too lazy to do anything but the former)...and, I have a cheat or I would have lost more - I could not give up my toasted whole-wheat baguette and shmeary stuff with my poached eggs in the morning! If I overdo it eating or eat later than circa 4PM, and do not walk, I go up a bit, but it drops off as soon as go back to the regimen. Among other things, I do not miss or crave any of the white pasta, bagels, white potatoes, and other "bad" carbs.
December 30, 2022
First page of this book and I was kicking myself for not reading it sooner. It was like the author Mary Claire Haver reached into my brain and knew what I needed to hear, the help I've been seeking, and the answers to so many questions I'm having. I was scribbling notes and thinking of all my friends who need to read this book. Did you know 7 out of 10 deaths is caused by Inflammation? As someone who suffers from very high inflammation I was shocked and really concerned for my own wellbeing.
Mary Is an OBGYN and specializes in perimenopause and menopause education. I wish I lived in Texas because I would be at her office begging for help. What I found in my own struggle is that so many doctors don't have the time to help or even make you feel like your health is their concern. I spent nine months being told my blood test was normal, only to discover it was normal, for someone going through menopause. I suffered lack of sleep, hot flashes every 15 minutes, gained a ton of weight, and put my body under so much stress that I'm now in adrenal failure. The worst parts is all of this could've been prevented with the proper care.
I loved this book from the first page to the last. The care and concern Mary has for women exudes off every page. I somehow felt seen and realized that unfortunately I'm not alone, but in a big sisterhood of women navigating the next chapter in our lives.
The book goes over the reasons The Galveston Diet works. It really isn't a diet it's more of a lifestyle change. So many amazing ways to help rid your body of inflammation. Mary lists foods that hurt and those that help, vitamins/minerals, fiber, good carbs vs bad carbs, starchy vegetables vs non-starchy, good fats, and the best food lists you could ask for.
I finished this book feeling like I have a great plan in place to move into 2023. I want to change everything and watch this inflammation disappear. I will encourage every women I know to read this book and if I ever have the chance to meet Mary she'd getting a big hug from me. Cheers to ridding myself of the bad and watching my body change!
Mary Is an OBGYN and specializes in perimenopause and menopause education. I wish I lived in Texas because I would be at her office begging for help. What I found in my own struggle is that so many doctors don't have the time to help or even make you feel like your health is their concern. I spent nine months being told my blood test was normal, only to discover it was normal, for someone going through menopause. I suffered lack of sleep, hot flashes every 15 minutes, gained a ton of weight, and put my body under so much stress that I'm now in adrenal failure. The worst parts is all of this could've been prevented with the proper care.
I loved this book from the first page to the last. The care and concern Mary has for women exudes off every page. I somehow felt seen and realized that unfortunately I'm not alone, but in a big sisterhood of women navigating the next chapter in our lives.
The book goes over the reasons The Galveston Diet works. It really isn't a diet it's more of a lifestyle change. So many amazing ways to help rid your body of inflammation. Mary lists foods that hurt and those that help, vitamins/minerals, fiber, good carbs vs bad carbs, starchy vegetables vs non-starchy, good fats, and the best food lists you could ask for.
I finished this book feeling like I have a great plan in place to move into 2023. I want to change everything and watch this inflammation disappear. I will encourage every women I know to read this book and if I ever have the chance to meet Mary she'd getting a big hug from me. Cheers to ridding myself of the bad and watching my body change!
April 24, 2024
I listened to this one on audio. Dr. Haver is currently all over my Instagram feed, so I had to learn more about her protocol. She is an M.D. and extremely knowledgeable as a woman in menopause herself.
I have read some critiques that maybe all she shares is not based on science. I wish she would parse that out for us, if it’s true, but I can do more research on my own. This is an important topic, one where women need to know all their options because of all the life-changing effects, and one that certainly continues to need further research.
I appreciated how Dr. Haver provided smaller changes day-to-day one can do to help, and those are things I’ve been implementing. I’m not in menopause, but am probably in the peri stage just based on my age. I’m grateful for the empowerment I got from this book and will be asking my doctor some well-informed questions at my next annual physical.
Many of my reviews can also be found on my blog: www.jennifertarheelreader.com and instagram: www.instagram.com/tarheelreader
I have read some critiques that maybe all she shares is not based on science. I wish she would parse that out for us, if it’s true, but I can do more research on my own. This is an important topic, one where women need to know all their options because of all the life-changing effects, and one that certainly continues to need further research.
I appreciated how Dr. Haver provided smaller changes day-to-day one can do to help, and those are things I’ve been implementing. I’m not in menopause, but am probably in the peri stage just based on my age. I’m grateful for the empowerment I got from this book and will be asking my doctor some well-informed questions at my next annual physical.
Many of my reviews can also be found on my blog: www.jennifertarheelreader.com and instagram: www.instagram.com/tarheelreader
January 23, 2023
I follow Dr. Marie Claire Haver on TikTok so I preordered her book to go more in depth on her ideas.
What I liked about this book:
Right up front, she notes how key sleep and exercise are, recommending both strength and cardio for optimal health. As this is a diet book though, the rest of the book obviously focuses on that.
The book thoroughly explains the benefits of intermittent fasting, offering tips on how to work up to it more easily. The book also talks at length about specific nutrients that are particularly important to women 40+. She suggests only a couple of supplements, emphasizing instead the importance of getting nutrients from food.
Her approach doesn’t track calories, but instead monitors macros. At the beginning of her plan, in addition to eating intermittently, she recommends a low-carb diet. Over time, more carbs are added and the macro ratio adjusts. She spends time explaining the importance of fat and protein to satiety and overall health.
What I didn’t like:
The recipes are very nut-heavy and I’m allergic. Alternatives aren’t offered.
The shopping lists are pretty useless to me since I can’t eat some of the recipes so I’d have to modify the plan. I actually find it hard to imagine anyone who has a family could follow the plan. What with different dietary needs, allergies and appetites, everyone at my table eats a different version of dinner. Tips on making the plan work for families would also be awesome. I’d have to do a lot of mental work to adjust these recipes for myself and my teens and husband.
What I liked about this book:
Right up front, she notes how key sleep and exercise are, recommending both strength and cardio for optimal health. As this is a diet book though, the rest of the book obviously focuses on that.
The book thoroughly explains the benefits of intermittent fasting, offering tips on how to work up to it more easily. The book also talks at length about specific nutrients that are particularly important to women 40+. She suggests only a couple of supplements, emphasizing instead the importance of getting nutrients from food.
Her approach doesn’t track calories, but instead monitors macros. At the beginning of her plan, in addition to eating intermittently, she recommends a low-carb diet. Over time, more carbs are added and the macro ratio adjusts. She spends time explaining the importance of fat and protein to satiety and overall health.
What I didn’t like:
The recipes are very nut-heavy and I’m allergic. Alternatives aren’t offered.
The shopping lists are pretty useless to me since I can’t eat some of the recipes so I’d have to modify the plan. I actually find it hard to imagine anyone who has a family could follow the plan. What with different dietary needs, allergies and appetites, everyone at my table eats a different version of dinner. Tips on making the plan work for families would also be awesome. I’d have to do a lot of mental work to adjust these recipes for myself and my teens and husband.
February 16, 2023
Not for me. Would have liked a breakdown of all the macros per recipe or even per food rather than per her daily menus. There's no way I could afford most of the ingredients and some of them aren't even available where I live.
It is a very interesting read in regards to (peri) menopause and the changes going on in your body but the diet itself has way too many factors to keep track of for me and my ADHD or me and my budget.
It is a very interesting read in regards to (peri) menopause and the changes going on in your body but the diet itself has way too many factors to keep track of for me and my ADHD or me and my budget.
May 7, 2023
I read this book as a mental health clinician and intuitive eating counselor. Eating two meals a day, intermittent fasting, cutting out almost all carbs? No thanks. An eating disorder disguised as a menopause “diet”.
May 27, 2023
This diet is promoted as a way to manage pre- to post-menopausal symptoms. While that is a good objective and the book (obviously) has plenty of testimonials about how it changed their lives, it seems very complicated and less than do-able for most people. The book is divided into several sections - how the nutrition affects hormones; what the 3 actions are & how they work together; the meal plans & shopping lists; recipes to kickstart the diet.
What's the plan?
✅ Intermittent fasting - it's suggested that you aim for 16 hrs fasting (including your sleep hours) and 8 hrs eating. However, it's also noted that you can either start at 12/12 or 14/10 and work your way up to the goal or find a doable time frame and just go with it. I'm afraid that fasting is one of my migraine triggers and, while I might lose a little weight, it would be from throwing up and sleeping off the migraine (because obviously I'm not eating). So while it might be okay for some folks, this would be difficult for me.
✅ Anti-inflammatory nutrition - this is probably the most easily done part of the plan. She suggests a host of foods that are anti-inflammatory including avocados, berries, broccoli, carrots, kale, olive oil, oranges, salmon, spinach, sweet potatoes, tomatoes, and walnuts. She also advocates for avoiding known inflammatory foods - especially added sugars, omega-6 fats (refined vegetable oils like sunflower and corn oils) especially the hydrogenated forms which contain trans fats, added nitrates / nitrites in processed food, fried foods, saturated fats, and artificial colors, flavorings, preservatives, & sugar substitutes. This seems like sound nutritional advice and probably the easiest part to implement.
✅ Fuel refocus - this is a fancy way of saying to change the proportions of the macro nutrients you eat. While the typical American diet contains 50% carbs, 15% protein and 35% fat, she recommends 10% carbs (complex carbs - mostly veggies, fruits & whole grains), 20% lean protein, and 70% healthy fats. Per the author, it can take weeks to become adapted to the high-fat diet and limiting carbs can cause "withdrawal", even if you've mostly eaten complex carbs.
The recipes can be challenging as some contain exotic ingredients like hemp hearts, unsweetened almond butter, and tahini, to name a few. The other advice also seems sound and not unlike many other diets / nutrition plans - namely, increase fiber intake, getting consistent aerobic and strength exercise, manage stress, and improve sleep duration and/or quality. I was a little disturbed that a nutrition-trained MD would spout the same nonsense that others have: "...muscle generally weighs more than fat." This is simply not true. A pound of muscle has the SAME weight as a pound of anything else, fat included. What *is* true is that a pound of muscle is denser and thus takes up less space than a pound of fat. Think of a pound of feathers versus a pound of iron. I did like her advice to "control your environment before it controls you." Basically, this makes the good actions easier / more likely while discouraging the less desirable behaviors. You make it easier to get activity in when you park farther away from the store or take the stairs. You don't buy the problem foods and it becomes harder to eat unhealthily. You stock your refrigerator with precut fruits and veggies to make easy foods as easy as opening that Twinkie box.
Overall, I may try to incorporate more anti-inflammatory foods and maybe start lengthening my fasting time to 12 to 14 hours a day, but the rest seems a little over the top and difficult to implement.
What's the plan?
✅ Intermittent fasting - it's suggested that you aim for 16 hrs fasting (including your sleep hours) and 8 hrs eating. However, it's also noted that you can either start at 12/12 or 14/10 and work your way up to the goal or find a doable time frame and just go with it. I'm afraid that fasting is one of my migraine triggers and, while I might lose a little weight, it would be from throwing up and sleeping off the migraine (because obviously I'm not eating). So while it might be okay for some folks, this would be difficult for me.
✅ Anti-inflammatory nutrition - this is probably the most easily done part of the plan. She suggests a host of foods that are anti-inflammatory including avocados, berries, broccoli, carrots, kale, olive oil, oranges, salmon, spinach, sweet potatoes, tomatoes, and walnuts. She also advocates for avoiding known inflammatory foods - especially added sugars, omega-6 fats (refined vegetable oils like sunflower and corn oils) especially the hydrogenated forms which contain trans fats, added nitrates / nitrites in processed food, fried foods, saturated fats, and artificial colors, flavorings, preservatives, & sugar substitutes. This seems like sound nutritional advice and probably the easiest part to implement.
✅ Fuel refocus - this is a fancy way of saying to change the proportions of the macro nutrients you eat. While the typical American diet contains 50% carbs, 15% protein and 35% fat, she recommends 10% carbs (complex carbs - mostly veggies, fruits & whole grains), 20% lean protein, and 70% healthy fats. Per the author, it can take weeks to become adapted to the high-fat diet and limiting carbs can cause "withdrawal", even if you've mostly eaten complex carbs.
The recipes can be challenging as some contain exotic ingredients like hemp hearts, unsweetened almond butter, and tahini, to name a few. The other advice also seems sound and not unlike many other diets / nutrition plans - namely, increase fiber intake, getting consistent aerobic and strength exercise, manage stress, and improve sleep duration and/or quality. I was a little disturbed that a nutrition-trained MD would spout the same nonsense that others have: "...muscle generally weighs more than fat." This is simply not true. A pound of muscle has the SAME weight as a pound of anything else, fat included. What *is* true is that a pound of muscle is denser and thus takes up less space than a pound of fat. Think of a pound of feathers versus a pound of iron. I did like her advice to "control your environment before it controls you." Basically, this makes the good actions easier / more likely while discouraging the less desirable behaviors. You make it easier to get activity in when you park farther away from the store or take the stairs. You don't buy the problem foods and it becomes harder to eat unhealthily. You stock your refrigerator with precut fruits and veggies to make easy foods as easy as opening that Twinkie box.
Overall, I may try to incorporate more anti-inflammatory foods and maybe start lengthening my fasting time to 12 to 14 hours a day, but the rest seems a little over the top and difficult to implement.
February 27, 2023
The author is an ob/gyn who really seems to love and care for women. She also focuses on peri-menopause and menopause in a positive way. Recipes and diet plans are included and easy to use.
The diet itself didn’t appeal to me in any new way. It really is a mixture of keto, intermittent fasting, and a Whole Foods diet. What I loved about this book was the large amount of nutritional information written and formatted in an easy-to-read and enjoyable style. The writing has a truly pleasing, professional-but-kinda-chatty quality that made the reading fly by. It’s a keeper for me.
The diet itself didn’t appeal to me in any new way. It really is a mixture of keto, intermittent fasting, and a Whole Foods diet. What I loved about this book was the large amount of nutritional information written and formatted in an easy-to-read and enjoyable style. The writing has a truly pleasing, professional-but-kinda-chatty quality that made the reading fly by. It’s a keeper for me.
July 27, 2023
I follow Dr. Haver on Instagram and when I heard she wrote a book I went to the library to get it. My library only has the audio version. I would like to read a physical copy of the book so I could take notes... which is hard to do when you listen to the audio and you're doing other things like: cooking dinner, mowing the lawn, driving the car, etc.
February 19, 2023
I love @drmaryclaire Instagram but this book was not what I was hoping for. It’s my own fault, because I was hoping for something other than a formulaic diet book, that would regurgitate the latest rigid diet trends. Sorry, it’s not a diet, it’s a lifestyle.
The limited information about supplements, symptoms of peri menopause, and general health advice was great.
The limited information about supplements, symptoms of peri menopause, and general health advice was great.
Read
April 13, 2023Shed excess fat and combat midlife health issues.
You've hit the big 4-0, and you're ready to prove to the world that life really does begin at 40. Unfortunately, your body says otherwise. You suddenly start seeing wrinkles, the scale is inching up despite your usual diet, and you're getting hot flashes at the most inconvenient of times.
You can blame all that on perimenopause, the stage right before your period takes a permanent vacation. The good news is that it's a completely normal part of life. But the bad news is that the symptoms won't be going anywhere anytime soon.
Enter the Galveston Diet. Formulated by Dr. Mary Claire Haver and named after the town she lives in, this diet is meant to get you over your midlife health crisis and prepare you to tackle the next phase of your life. In this book, we'll break down the three main components of the Galveston Diet and explain why this method is so effective.
If you're ready to start living your best life, let's dive right in.
---
Component #1: Adopt an intermittent fasting regimen.
If you've been following trends in the fitness world, chances are you've already heard a lot about intermittent fasting. And although it might just sound like another fad diet at first, it's actually a hot topic for a very good reason: it works.
At its core, intermittent fasting involves sticking to a specific schedule of eating and fasting. Incorporating it into your weight loss journey is a beneficial practice due to its numerous health benefits. This is particularly true for women experiencing hormonal changes during midlife.
A 2014 study showed that individuals who follow an intermittent fasting plan for three to 24 weeks can expect to see a three to eight percent reduction in weight and a four to seven percent decrease in waist circumference. Another study conducted in 2018 revealed that individuals with type 2 diabetes were able to stop taking their diabetes medication after practicing intermittent fasting for a year. In addition, intermittent fasting has been shown to have other beneficial effects, such as reducing inflammation, lowering the risk of cancer and dementia, and improving mood and cognitive function.
The Galveston Diet recommends incorporating the 16:8 intermittent fasting method. You'll fast for 16 hours straight and eat for the remaining eight hours. Typically, the eating window starts at noon when you have lunch and ends at 8 p.m. when you finish dinner.
This is the easiest schedule to maintain for two reasons. One, it closely resembles most people's regular eating schedules, so you won’t feel a dramatic change. And two, you'll be sleeping for a good chunk of your fasting period, preventing you from feeling hungry and grabbing an unhealthy snack.
If the noon to 8 p.m. eating window isn't your cup of tea, that’s completely okay. The Galveston Diet is all about finding what works for you. You can adjust your eating and fasting hours to suit your schedule, whether that means starting your eating window earlier in the morning or ending it later at night. If the 16:8 pattern feels too restrictive, you can always experiment with the 14:10 method or other variations until you find your sweet spot.
It's also important to ease into intermittent fasting, especially if you've never done it before. Instead of diving right into it and skipping breakfast entirely, try dipping your toes in first by gradually pushing back your eating time by half an hour. For instance, if you usually have breakfast at 8, start eating at 8:30. Slowly extend this until you reach your target start time.
---
Component #2: Consume more anti-inflammatory foods.
Have you ever felt like something just isn't right with your body, but you can't quite put your finger on what it is? Well, it turns out that there's a possibility you may be experiencing chronic inflammation, which can lead to serious health problems down the line. What’s more is that it contributes to some of the most common and life-threatening diseases in the United States, such as type 2 diabetes, arthritis, cardiovascular problems, and Alzheimer's disease.
For women in their midlife, an increase in chronic inflammation is linked to a drop in estrogen levels. Such hormonal fluctuations can also lead to weight gain, which further worsens inflammation. When you combine these two factors with the typical American diet, which is high in pro-inflammatory foods, a range of health problems may be on the horizon.
The second component of the Galveston Diet aims to tackle this very issue. The plan is pretty simple: avoid high-inflammatory foods and incorporate more anti-inflammatory options into your daily meals.
Some of the most obvious foods to steer clear of are processed snacks, fast food, vegetable oils, and fried food. These all contain omega-6 fats that trigger inflammation and raise bad cholesterol. Anything with added sugar and artificial preservatives is also a no-go. Added sugar refers to sweeteners that are added to foods, such as table sugar, sucrose, and corn syrup. It's also a good idea to remove foods with saturated fats from your shopping list. This includes fatty beef, cheese, and butter.
By now you’re probably wondering what you are allowed to eat. Don't worry, you still have a lot of options on your plate. The first on the list is healthy fats. Yes, that's right: FATS. Contrary to popular belief, they are actually good for you as they enhance brain and blood vessel health, regulate blood sugar, and lessen the likelihood of heart attacks. You can find healthy fats in avocados, walnuts, olives, coconut flour, and sesame oil.
Protein is also a must. It plays a role in bone health and keeps you full and satisfied after meals. Anchovies and wild-caught salmon are great options for seafood lovers, while chicken, eggs, and lean cuts of beef are good choices for meat eaters. There's also protein in legumes, tofu, almond milk, edamame, and cottage cheese.
Apart from healthy fats and protein, carbohydrates should definitely be a staple in your diet. They nourish your body with fiber and antioxidants and eliminate unwanted estrogen. The good kind of carbohydrates, known as complex carbs, are found in leafy green veggies and various fruits like apples and bananas.
You might also want to add supplements for fiber, vitamin D, and omega-3 to your list. Although some foods contain these nutrients, you will often have a hard time meeting the required daily amount from your meals alone. Nutritional supplements can bridge that gap and provide you with the necessary quantity you need.
And of course, let's not forget water. As recommended by all health professionals, make sure to get at least eight cups of water daily. It doesn't have to be plain water all the time. You can spice it up with organic herbs, fruits, or veggies of your choice.
---
Component #3: Watch the ratio of your macronutrients.
Let's take a moment to recap what we've covered so far. You've learned about the first two components of the Galveston Diet: intermittent fasting and incorporating anti-inflammatory foods into your meals. Now, it's time to delve into the third and final component, which is macronutrient counting.
Macronutrients, or macros for short, refer to the three primary nutrients you need in your diet: healthy fats, protein, and carbohydrates. You'll be tracking these macros instead of calories as you would normally do with other weight loss programs. This is an important step in the Galveston Diet because this is how you shift your body's energy usage from glucose to fat.
To understand this better, let's discuss the science of metabolism. When you eat, your body searches the food for carbohydrates and burns them for energy. After those are gone, your body automatically turns to body fat for fuel.
Unfortunately, excess carb consumption can be problematic because it prevents your body from using body fat as an energy source. Additionally, the excess carbs can lead to the storage of body fat. You already know the harmful effects of excess weight.
This is where tracking your macros comes in handy. Instead of eating a carb-heavy diet, your goal is to get your carb intake down to only 10 percent. The remainder of your daily meals then becomes 70 percent healthy fats and 20 percent protein.
Naturally, your body will take time to adjust to this shift. Don't expect to see massive changes within days, as most people take three to four weeks to adapt to this new macronutrient ratio. You might also experience side effects like nausea, fatigue, and headaches in the early stages. These are symptoms of carbohydrate withdrawal, and they're normal for people who have been carb-dependent for a long time. Drinking plenty of water and consuming electrolyte-rich foods like avocados, nuts, and green vegetables will help mitigate some of the side effects.
---
Implementing the Three Components Together.
Dr. Haver has designed a six-week meal plan that integrates all three components of the Galveston Diet. Essentially, it involves to two main meals and two snacks per day, all of which should be consumed during your eight-hour eating window. When combined, the daily meals come close to the recommended 70/20/10 macro ratio. Most of the ingredients used in the plan are also carefully selected for their anti-inflammatory properties and are rich in nutrients that help regulate your hormones.
One of the recipes in the meal plan is Mary Claire's Smoothie. You’ll need the following ingredients: full-fat Greek yogurt, sliced strawberries, blueberries, and chopped walnuts. Add to that ground flaxseed, chia seeds, hemp hearts, and unsweetened coconut flakes. And don’t forget ice cubes and water. To make it, mix everything in a blender and pour small amounts of water until you get to your consistency of choice.
If you’re looking for something even easier, Dr. Haver’s Hard-Boiled Egg with Avocado recipe is as simple as it gets. It's a two-ingredient wonder, only needing a hard-boiled egg that's packed in protein, iron, and vitamin D and half an avocado that's high in magnesium and potassium. Split the egg into two, plate it with avocado slices on the side, and voila! You have a hearty snack you can even take to go.
For something a bit more meaty, give the Chicken and BLT Wrap recipe a go. It requires a few romaine lettuce leaves, a sliced avocado, a cup of shredded rotisserie-cooked chicken breast, half a cup of chopped tomato, and two slices of turkey bacon. Add to that four tablespoons of homemade ranch dressing, 1/8 teaspoon of black pepper, and a 1/4 cup of grated cheddar cheese. Once you have all that prepared, it’s time to get wrapping! Start by flattening the lettuce leaves and evenly distributing the avocado, chicken, tomato, and turkey bacon onto each leaf. Then, give it an extra kick of flavor by adding the dressing, pepper, and cheese on top. With all the ingredients in place, fold the sides of the lettuce leaf to create the perfect wrap. Enjoy!
Alternatively, you can opt out of the specific meals in the meal plan and make a new menu from scratch. Just make sure to keep an eye on your macros.
---
What Comes Next?
You've made it through the six-week Galveston Diet meal plan. Congratulations! But now what? Do you go back to scoffing down burgers and fries every day? Or do you have to start the diet all over again and continue eating the same meals until you're tired of them? Let's face it, many diet programs leave you with such questions. They entice you with a tempting meal plan for a few weeks, only to abandon you once the program is over.
The Galveston Diet, however, is different. After the six-week meal plan, you’ll transition into the maintenance program called the Galveston Diet for Life, designed to keep you thriving long after the six weeks are up.
It's made up of essentially the same three components but with some small changes.
First off, you have to commit to intermittent fasting like it's your full-time job. It shouldn't be a temporary fix but a complete lifestyle change. You need this to avoid gaining weight again and keep inflammation at bay.
Secondly, anti-inflammatory foods need to remain the focus of your meals. This time, though, you don't have to limit yourself to Dr. Haver's recommended meal plan. Spice things up and add some pizzazz like new fruits and veggies to your pantry.
Finally, let's talk macros. You still need to pay attention to them but are allowed to shake things up a bit. Change your ratio to 60 percent fat, 20 percent protein, and 20 percent carbs for about a week or so, then gradually transition to 50/20/30 for a few more weeks, and finally settle at a sweet spot at 40/20/40.
If you notice a modest uptick in weight – usually around five pounds – it's completely normal. Just make sure to keep track of your body measurements. However, if the weight gain continues, it's time to temporarily go back to the 70/20/10 ratio.
Your journey to a healthy lifestyle doesn't end with eating the right foods at the right time. It's important to make conscious changes in other aspects of your health, too.
For instance, prioritize sleep and get six to eight hours every night. Evidence suggests that skimping on sleep can amp up the levels of your hunger hormone, so it is essential to give your body the proper rest it needs.
Staying active is also beneficial for your health. It doesn't have to mean a full-on gym workout. Walking for 20 minutes, doing yoga for half an hour, or lifting light weights a couple days a week is already enough to keep you looking and feeling good.
Finally, don't forget to start journaling. This involves taking the time to reflect on your past achievements and future aspirations. It can help you stay motivated to keep pushing towards your goals and be excited about what's in store for you in the years to come.
---
Just because you've reached the midlife mark doesn't mean you have to slow down and let chronic ailments and diseases dictate the rest of your life. With the Galveston Diet at your disposal, you’ll still have a lot of good things to look forward to.
By sticking to the diet, you can revitalize and transform your health long beyond its six-week duration. And the best part is it's not really a diet at all – it's a lifestyle overhaul that can have profound effects on your overall well-being. Try it and see what happens. You might be surprised at the changes it can make.
You've hit the big 4-0, and you're ready to prove to the world that life really does begin at 40. Unfortunately, your body says otherwise. You suddenly start seeing wrinkles, the scale is inching up despite your usual diet, and you're getting hot flashes at the most inconvenient of times.
You can blame all that on perimenopause, the stage right before your period takes a permanent vacation. The good news is that it's a completely normal part of life. But the bad news is that the symptoms won't be going anywhere anytime soon.
Enter the Galveston Diet. Formulated by Dr. Mary Claire Haver and named after the town she lives in, this diet is meant to get you over your midlife health crisis and prepare you to tackle the next phase of your life. In this book, we'll break down the three main components of the Galveston Diet and explain why this method is so effective.
If you're ready to start living your best life, let's dive right in.
---
Component #1: Adopt an intermittent fasting regimen.
If you've been following trends in the fitness world, chances are you've already heard a lot about intermittent fasting. And although it might just sound like another fad diet at first, it's actually a hot topic for a very good reason: it works.
At its core, intermittent fasting involves sticking to a specific schedule of eating and fasting. Incorporating it into your weight loss journey is a beneficial practice due to its numerous health benefits. This is particularly true for women experiencing hormonal changes during midlife.
A 2014 study showed that individuals who follow an intermittent fasting plan for three to 24 weeks can expect to see a three to eight percent reduction in weight and a four to seven percent decrease in waist circumference. Another study conducted in 2018 revealed that individuals with type 2 diabetes were able to stop taking their diabetes medication after practicing intermittent fasting for a year. In addition, intermittent fasting has been shown to have other beneficial effects, such as reducing inflammation, lowering the risk of cancer and dementia, and improving mood and cognitive function.
The Galveston Diet recommends incorporating the 16:8 intermittent fasting method. You'll fast for 16 hours straight and eat for the remaining eight hours. Typically, the eating window starts at noon when you have lunch and ends at 8 p.m. when you finish dinner.
This is the easiest schedule to maintain for two reasons. One, it closely resembles most people's regular eating schedules, so you won’t feel a dramatic change. And two, you'll be sleeping for a good chunk of your fasting period, preventing you from feeling hungry and grabbing an unhealthy snack.
If the noon to 8 p.m. eating window isn't your cup of tea, that’s completely okay. The Galveston Diet is all about finding what works for you. You can adjust your eating and fasting hours to suit your schedule, whether that means starting your eating window earlier in the morning or ending it later at night. If the 16:8 pattern feels too restrictive, you can always experiment with the 14:10 method or other variations until you find your sweet spot.
It's also important to ease into intermittent fasting, especially if you've never done it before. Instead of diving right into it and skipping breakfast entirely, try dipping your toes in first by gradually pushing back your eating time by half an hour. For instance, if you usually have breakfast at 8, start eating at 8:30. Slowly extend this until you reach your target start time.
---
Component #2: Consume more anti-inflammatory foods.
Have you ever felt like something just isn't right with your body, but you can't quite put your finger on what it is? Well, it turns out that there's a possibility you may be experiencing chronic inflammation, which can lead to serious health problems down the line. What’s more is that it contributes to some of the most common and life-threatening diseases in the United States, such as type 2 diabetes, arthritis, cardiovascular problems, and Alzheimer's disease.
For women in their midlife, an increase in chronic inflammation is linked to a drop in estrogen levels. Such hormonal fluctuations can also lead to weight gain, which further worsens inflammation. When you combine these two factors with the typical American diet, which is high in pro-inflammatory foods, a range of health problems may be on the horizon.
The second component of the Galveston Diet aims to tackle this very issue. The plan is pretty simple: avoid high-inflammatory foods and incorporate more anti-inflammatory options into your daily meals.
Some of the most obvious foods to steer clear of are processed snacks, fast food, vegetable oils, and fried food. These all contain omega-6 fats that trigger inflammation and raise bad cholesterol. Anything with added sugar and artificial preservatives is also a no-go. Added sugar refers to sweeteners that are added to foods, such as table sugar, sucrose, and corn syrup. It's also a good idea to remove foods with saturated fats from your shopping list. This includes fatty beef, cheese, and butter.
By now you’re probably wondering what you are allowed to eat. Don't worry, you still have a lot of options on your plate. The first on the list is healthy fats. Yes, that's right: FATS. Contrary to popular belief, they are actually good for you as they enhance brain and blood vessel health, regulate blood sugar, and lessen the likelihood of heart attacks. You can find healthy fats in avocados, walnuts, olives, coconut flour, and sesame oil.
Protein is also a must. It plays a role in bone health and keeps you full and satisfied after meals. Anchovies and wild-caught salmon are great options for seafood lovers, while chicken, eggs, and lean cuts of beef are good choices for meat eaters. There's also protein in legumes, tofu, almond milk, edamame, and cottage cheese.
Apart from healthy fats and protein, carbohydrates should definitely be a staple in your diet. They nourish your body with fiber and antioxidants and eliminate unwanted estrogen. The good kind of carbohydrates, known as complex carbs, are found in leafy green veggies and various fruits like apples and bananas.
You might also want to add supplements for fiber, vitamin D, and omega-3 to your list. Although some foods contain these nutrients, you will often have a hard time meeting the required daily amount from your meals alone. Nutritional supplements can bridge that gap and provide you with the necessary quantity you need.
And of course, let's not forget water. As recommended by all health professionals, make sure to get at least eight cups of water daily. It doesn't have to be plain water all the time. You can spice it up with organic herbs, fruits, or veggies of your choice.
---
Component #3: Watch the ratio of your macronutrients.
Let's take a moment to recap what we've covered so far. You've learned about the first two components of the Galveston Diet: intermittent fasting and incorporating anti-inflammatory foods into your meals. Now, it's time to delve into the third and final component, which is macronutrient counting.
Macronutrients, or macros for short, refer to the three primary nutrients you need in your diet: healthy fats, protein, and carbohydrates. You'll be tracking these macros instead of calories as you would normally do with other weight loss programs. This is an important step in the Galveston Diet because this is how you shift your body's energy usage from glucose to fat.
To understand this better, let's discuss the science of metabolism. When you eat, your body searches the food for carbohydrates and burns them for energy. After those are gone, your body automatically turns to body fat for fuel.
Unfortunately, excess carb consumption can be problematic because it prevents your body from using body fat as an energy source. Additionally, the excess carbs can lead to the storage of body fat. You already know the harmful effects of excess weight.
This is where tracking your macros comes in handy. Instead of eating a carb-heavy diet, your goal is to get your carb intake down to only 10 percent. The remainder of your daily meals then becomes 70 percent healthy fats and 20 percent protein.
Naturally, your body will take time to adjust to this shift. Don't expect to see massive changes within days, as most people take three to four weeks to adapt to this new macronutrient ratio. You might also experience side effects like nausea, fatigue, and headaches in the early stages. These are symptoms of carbohydrate withdrawal, and they're normal for people who have been carb-dependent for a long time. Drinking plenty of water and consuming electrolyte-rich foods like avocados, nuts, and green vegetables will help mitigate some of the side effects.
---
Implementing the Three Components Together.
Dr. Haver has designed a six-week meal plan that integrates all three components of the Galveston Diet. Essentially, it involves to two main meals and two snacks per day, all of which should be consumed during your eight-hour eating window. When combined, the daily meals come close to the recommended 70/20/10 macro ratio. Most of the ingredients used in the plan are also carefully selected for their anti-inflammatory properties and are rich in nutrients that help regulate your hormones.
One of the recipes in the meal plan is Mary Claire's Smoothie. You’ll need the following ingredients: full-fat Greek yogurt, sliced strawberries, blueberries, and chopped walnuts. Add to that ground flaxseed, chia seeds, hemp hearts, and unsweetened coconut flakes. And don’t forget ice cubes and water. To make it, mix everything in a blender and pour small amounts of water until you get to your consistency of choice.
If you’re looking for something even easier, Dr. Haver’s Hard-Boiled Egg with Avocado recipe is as simple as it gets. It's a two-ingredient wonder, only needing a hard-boiled egg that's packed in protein, iron, and vitamin D and half an avocado that's high in magnesium and potassium. Split the egg into two, plate it with avocado slices on the side, and voila! You have a hearty snack you can even take to go.
For something a bit more meaty, give the Chicken and BLT Wrap recipe a go. It requires a few romaine lettuce leaves, a sliced avocado, a cup of shredded rotisserie-cooked chicken breast, half a cup of chopped tomato, and two slices of turkey bacon. Add to that four tablespoons of homemade ranch dressing, 1/8 teaspoon of black pepper, and a 1/4 cup of grated cheddar cheese. Once you have all that prepared, it’s time to get wrapping! Start by flattening the lettuce leaves and evenly distributing the avocado, chicken, tomato, and turkey bacon onto each leaf. Then, give it an extra kick of flavor by adding the dressing, pepper, and cheese on top. With all the ingredients in place, fold the sides of the lettuce leaf to create the perfect wrap. Enjoy!
Alternatively, you can opt out of the specific meals in the meal plan and make a new menu from scratch. Just make sure to keep an eye on your macros.
---
What Comes Next?
You've made it through the six-week Galveston Diet meal plan. Congratulations! But now what? Do you go back to scoffing down burgers and fries every day? Or do you have to start the diet all over again and continue eating the same meals until you're tired of them? Let's face it, many diet programs leave you with such questions. They entice you with a tempting meal plan for a few weeks, only to abandon you once the program is over.
The Galveston Diet, however, is different. After the six-week meal plan, you’ll transition into the maintenance program called the Galveston Diet for Life, designed to keep you thriving long after the six weeks are up.
It's made up of essentially the same three components but with some small changes.
First off, you have to commit to intermittent fasting like it's your full-time job. It shouldn't be a temporary fix but a complete lifestyle change. You need this to avoid gaining weight again and keep inflammation at bay.
Secondly, anti-inflammatory foods need to remain the focus of your meals. This time, though, you don't have to limit yourself to Dr. Haver's recommended meal plan. Spice things up and add some pizzazz like new fruits and veggies to your pantry.
Finally, let's talk macros. You still need to pay attention to them but are allowed to shake things up a bit. Change your ratio to 60 percent fat, 20 percent protein, and 20 percent carbs for about a week or so, then gradually transition to 50/20/30 for a few more weeks, and finally settle at a sweet spot at 40/20/40.
If you notice a modest uptick in weight – usually around five pounds – it's completely normal. Just make sure to keep track of your body measurements. However, if the weight gain continues, it's time to temporarily go back to the 70/20/10 ratio.
Your journey to a healthy lifestyle doesn't end with eating the right foods at the right time. It's important to make conscious changes in other aspects of your health, too.
For instance, prioritize sleep and get six to eight hours every night. Evidence suggests that skimping on sleep can amp up the levels of your hunger hormone, so it is essential to give your body the proper rest it needs.
Staying active is also beneficial for your health. It doesn't have to mean a full-on gym workout. Walking for 20 minutes, doing yoga for half an hour, or lifting light weights a couple days a week is already enough to keep you looking and feeling good.
Finally, don't forget to start journaling. This involves taking the time to reflect on your past achievements and future aspirations. It can help you stay motivated to keep pushing towards your goals and be excited about what's in store for you in the years to come.
---
Just because you've reached the midlife mark doesn't mean you have to slow down and let chronic ailments and diseases dictate the rest of your life. With the Galveston Diet at your disposal, you’ll still have a lot of good things to look forward to.
By sticking to the diet, you can revitalize and transform your health long beyond its six-week duration. And the best part is it's not really a diet at all – it's a lifestyle overhaul that can have profound effects on your overall well-being. Try it and see what happens. You might be surprised at the changes it can make.
March 3, 2023
If you’re in perimenopause or menopause and you’ve never read anything about how nutrition can help your symptoms, then this book would be helpful.
If you already know about anti-inflammatory foods, intermittent fasting, and eating low carb for better hormone balance, there’s probably won’t be a lot of new info in it for you unless you want her specific macro ratios and recipes.
A quick read, easy to understand, but I feel like it comes across like she’s the one that discovered how diet affects hormones, when natural health practitioners and have shooting it from the roof tops for decades. 🤷🏼♀️ I’m glad more doctors are getting on board and sharing this info though!
If you already know about anti-inflammatory foods, intermittent fasting, and eating low carb for better hormone balance, there’s probably won’t be a lot of new info in it for you unless you want her specific macro ratios and recipes.
A quick read, easy to understand, but I feel like it comes across like she’s the one that discovered how diet affects hormones, when natural health practitioners and have shooting it from the roof tops for decades. 🤷🏼♀️ I’m glad more doctors are getting on board and sharing this info though!
October 28, 2022
I was already a huge fan of Mary Claire Haver, MD, so when NetGalley invited me to review her new book, I knew I was in for a solid read. Dr. Haver has a seriously good bedside manner, especially as concerns female aging and menopause. This book is written in that manner, with great explanations of the “how” and “why” of menopause, and she adheres to solid, common sense recommendations like using journaling, intermittent fasting, exercise, and a Whole Foods diet to manage menopausal symptoms and weight gain. This book gives you all the answers, and lays out an exact plan. I’ll be giving this book out to my friends with a high recommendation.
November 8, 2023
On this diet a person eats lots of meat and fruit. I like eating the fruit part. She mentions how important taking magnesium is and you almost never hear that. Her focus is on helping hormones so this book is very helpful and I recommend it.
The top 3 fruits she recommends are apples, bananas and blueberries! Isn't that great?
Today my doctor told me not to do this diet any longer! It seemed like a good one to me.
The top 3 fruits she recommends are apples, bananas and blueberries! Isn't that great?
Today my doctor told me not to do this diet any longer! It seemed like a good one to me.
Read
July 9, 2024Recommended by a naturopath doctor. Got through a few chapters and skimmed much more. Seems like it could be really helpful and informative, I am just not willing to do such a restrictive eating plan for the rest of my life. I may pick this back up or peruse it in the future.
January 24, 2023
Nothing groundbreaking. Intermittent fasting and low-carb. If you are interested in intermittent fasting, there are better books out there.
October 3, 2022
I really enjoyed reading this and sped through it in just a couple of days. The title of the book might throw some people off, this is not one of those "fad diets" but rather a lifestyle of combining intermittent fasting with healthy eating. I'm a middle-aged woman and intermittent fasting is the only thing that has ever worked for me to lose weight after having two children, so to read about it again here and how it can impact menopause symptoms was quite meaningful to me. I appreciated that the book included the science behind how what we eat impacts our ability to function day to day. Yes I miss having high carb high sugar breakfasts (hello cinnamon toast crunch!) but I feel so much healthier now that I couldn't go back.
Thank you to Rodale Books and NetGalley for the opportunity to access this free e-arc in exchange for an honest review.
Thank you to Rodale Books and NetGalley for the opportunity to access this free e-arc in exchange for an honest review.
April 26, 2023
Lots of woo and obsolete information for a book that was just published. Many of the cited studies used to support the claim were weak at best, poorly executed, or completely misunderstood - such as sugar being as addictive as heroine.
All that being said, the information about how perimenopause works and how our choices can make those symptoms worse or better was interesting. I won't be adopting much in this book, but the first 1/3 was worth the read.
All that being said, the information about how perimenopause works and how our choices can make those symptoms worse or better was interesting. I won't be adopting much in this book, but the first 1/3 was worth the read.
January 9, 2023
I began following Doctor Mary Claire Haver on TikTok when I found that I could relate to the information that she was sharing about weight gain, difficulty losing said weight and all of the side effects that come from menopause. What I really appreciated was that this book came from the author's personal experience with PCOS (polycystic ovary syndrome) and perimenopause, her own inability to get a doctor to listen to her and offer solutions, AND that she's a gynecologist herself.
I don't think that I've ever purchased a book that I'm reviewing for my own personal copy. Most of these books are in a digitally-protected format that causes them to disappear from my e-book library after a certain period of time. But, I purchased this one before I had finished the first chapter because I feel like I've finally found something that offers solutions to the issues that I've been dealing with.
Doctors worldwide continue to feed women a lie: calories in - calories out. This is not a valid, nor a scientifically-backed statement. Science proves that it's imbalances in our hormones that cause women to be unable to lose weight and to suffer from a long list of complaints that were previously blamed on menopause and with no solutions because "that's just the life of a menopausal woman".
The Galveston Diet is not just a fly-by-night diet book. Mary Claire used her three step approach of intermittent fasting, anti-inflammatory nutrition, and fuel refocus on herself and many other women with a great deal of success before she decided to share her knowledge with the rest of us. She uses scholarly evidence to support her use of intermittent fasting, which is something that I didn't really understand before I read this book. I found it shocking at how the food industry has been using manufactured foods and chemical additives that increase the inflammation in our bodies and how that inflammation has been causing generations of fat, diabetic, unhealthy and sick people. Even more shocking is that the government allows this!
I found The Galveston Diet to be a very easy book to read and to understand. Mary Claire lays out everything the reader needs to know, step-by-step, leaving very few questions on how to begin and how to succeed with this new eating pattern. She specifically explains each type of food or nutritional item, like vitamins and minerals, and how they are important or not helpful to a women's body. She gives list of foods that help women overcome inflammation and will support their healing.
There are four weeks of menus (with included recipes) and shopping lists and two weeks of vegetarian menus and shopping lists as well as a maintenance plan and seven maintenance recipes that focus on anti-inflammatory nutrition with the right balance of macronutrients and micronutrients along with intermittent fasting to help reduce inflammation, increase weight loss, and ultimately improve health.
Mary Claire included an extensive bibliography listing where she got her research as well as numerous resources for further information on how to help the reader move forward toward self-improvement.
As a postmenopausal women with over 13 years post-hysterectomy, reading the first chapter of this book grabbed me and made me eager to get started in this lifestyle change and for the first time feel as if I can actually succeed in that change. So, yes, I highly recommend reading The Galveston Diet and I suggest you get a hard copy of the book instead of an e-book so you have it at hand to write in and highlight.
I don't think that I've ever purchased a book that I'm reviewing for my own personal copy. Most of these books are in a digitally-protected format that causes them to disappear from my e-book library after a certain period of time. But, I purchased this one before I had finished the first chapter because I feel like I've finally found something that offers solutions to the issues that I've been dealing with.
Doctors worldwide continue to feed women a lie: calories in - calories out. This is not a valid, nor a scientifically-backed statement. Science proves that it's imbalances in our hormones that cause women to be unable to lose weight and to suffer from a long list of complaints that were previously blamed on menopause and with no solutions because "that's just the life of a menopausal woman".
The Galveston Diet is not just a fly-by-night diet book. Mary Claire used her three step approach of intermittent fasting, anti-inflammatory nutrition, and fuel refocus on herself and many other women with a great deal of success before she decided to share her knowledge with the rest of us. She uses scholarly evidence to support her use of intermittent fasting, which is something that I didn't really understand before I read this book. I found it shocking at how the food industry has been using manufactured foods and chemical additives that increase the inflammation in our bodies and how that inflammation has been causing generations of fat, diabetic, unhealthy and sick people. Even more shocking is that the government allows this!
I found The Galveston Diet to be a very easy book to read and to understand. Mary Claire lays out everything the reader needs to know, step-by-step, leaving very few questions on how to begin and how to succeed with this new eating pattern. She specifically explains each type of food or nutritional item, like vitamins and minerals, and how they are important or not helpful to a women's body. She gives list of foods that help women overcome inflammation and will support their healing.
There are four weeks of menus (with included recipes) and shopping lists and two weeks of vegetarian menus and shopping lists as well as a maintenance plan and seven maintenance recipes that focus on anti-inflammatory nutrition with the right balance of macronutrients and micronutrients along with intermittent fasting to help reduce inflammation, increase weight loss, and ultimately improve health.
Mary Claire included an extensive bibliography listing where she got her research as well as numerous resources for further information on how to help the reader move forward toward self-improvement.
As a postmenopausal women with over 13 years post-hysterectomy, reading the first chapter of this book grabbed me and made me eager to get started in this lifestyle change and for the first time feel as if I can actually succeed in that change. So, yes, I highly recommend reading The Galveston Diet and I suggest you get a hard copy of the book instead of an e-book so you have it at hand to write in and highlight.
May 8, 2023
The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms by Mary Claire Haver, MD
5h 33m narrated by the author, 276-page Hardback
Genre: Nonfiction, Health, Diets, Cooking & Food, Health & Fitness, Reducing diets, Women — Nutrition, Women — Health and hygiene, Menopause — Diet therapy, Perimenopause — Diet therapy,
Post Menopause — Diet therapy, Reducing diets, Women — Health and hygiene, Women — Nutrition
Featuring: PCOS, Menopause - Stages & Symptoms, Hormones, The Joy of Change, Sugar Detox, Intermittent Fasting, Anti-Inflammatory Nutrition, Fuel Refocus, Recipes, Meal Plans - Conventional & Vegan, Maintenance Menu, Restaurant Items, References, Resources, Index
Rating as a movie: PG-13
My rating: ⭐️⭐️⭐️⭐️
My thoughts: 📱43% 2:24:28 Ch. 5: Action 2 - Anti-inflammatory Nutrition - I'm stopping right here. I need the book to go with this.
📖 Page 227 of 276 Ch. 10 - I've read all of these recipes, and they all sound yucky. I'm hoping I can find some middle ground. I don't know what I could do about the portobello; that's not happening.
This book has a lot of good information. My issue is the menu is C- in my book and the reason it's not a 5-star book. I'm sure I can find something from the very short lists of approved foods, but I wouldn't be able to take advantage of the shopping lists and meal plans.
Recommend to others: Yes. This book is definitely worth a good try.
5h 33m narrated by the author, 276-page Hardback
Genre: Nonfiction, Health, Diets, Cooking & Food, Health & Fitness, Reducing diets, Women — Nutrition, Women — Health and hygiene, Menopause — Diet therapy, Perimenopause — Diet therapy,
Post Menopause — Diet therapy, Reducing diets, Women — Health and hygiene, Women — Nutrition
Featuring: PCOS, Menopause - Stages & Symptoms, Hormones, The Joy of Change, Sugar Detox, Intermittent Fasting, Anti-Inflammatory Nutrition, Fuel Refocus, Recipes, Meal Plans - Conventional & Vegan, Maintenance Menu, Restaurant Items, References, Resources, Index
Rating as a movie: PG-13
My rating: ⭐️⭐️⭐️⭐️
My thoughts: 📱43% 2:24:28 Ch. 5: Action 2 - Anti-inflammatory Nutrition - I'm stopping right here. I need the book to go with this.
📖 Page 227 of 276 Ch. 10 - I've read all of these recipes, and they all sound yucky. I'm hoping I can find some middle ground. I don't know what I could do about the portobello; that's not happening.
This book has a lot of good information. My issue is the menu is C- in my book and the reason it's not a 5-star book. I'm sure I can find something from the very short lists of approved foods, but I wouldn't be able to take advantage of the shopping lists and meal plans.
Recommend to others: Yes. This book is definitely worth a good try.
October 27, 2023
I’m still shocked that more women don’t talk about perimenopause. It’s real and this book is SUPER helpful, empowering, and informative. While I do most of these habits already- there were some valuable reminders and I always love learning about the science behind it.
November 4, 2024
I like learning about this topic since I’m currently going through it. Looking forward to now testing out the recipes and diet portion of the book.
July 1, 2023
Life changing, yet doable action items, for improving my health in mid-life.
February 15, 2023
A lot of the information in it I already follow but for someone starting out it would be a good read. Thank you Goodreads and Dr. Haver for allowing me to review.
January 10, 2023
I liked the explanations of the different issues facing menopausal women. This book is definitely not a diet but a lifestyle change. The author advises you to not rush in and outlines steps to ease into this lifestyle change. The 10 day get off sugar plan is reasonable and easily done. Lots of great info on diet related supplements and foods and how they work. I highlighted and bookmarked so many pages! The meal plan is easy to follow. I especially liked the advice of cooking ahead and batch cooking. As far as the recipes go, I am a picky eater with a sweet tooth and have food allergies and I still was able to easily find lots of delicious things to eat. Definitely recommend.
January 6, 2023
I found this author through Instagram and was so excited to be able to read this early.
This is a hidden gem of a book that I couldn't put down. It was a page turner, in which I understood and knew that I could do what was being talked about. I normally get bored with these types of books (diet/ health), but this one was one that made me want to keep going and learning more. I'm about to be back into the workforce after 4 years and looking to change my habits so I'm not just non stop eating like I do at home. I got so many great tips/ idea's from this book about fasting, and what foods to put into my body.
Be ready to take notes, because the information is some great stuff!
This is a hidden gem of a book that I couldn't put down. It was a page turner, in which I understood and knew that I could do what was being talked about. I normally get bored with these types of books (diet/ health), but this one was one that made me want to keep going and learning more. I'm about to be back into the workforce after 4 years and looking to change my habits so I'm not just non stop eating like I do at home. I got so many great tips/ idea's from this book about fasting, and what foods to put into my body.
Be ready to take notes, because the information is some great stuff!
May 13, 2023
I found this diet/lifestyle to be a really good match for me. It's kind of like a hybrid of the Mediterranean/Keto/Dukan diets with intermittent fasting.
The book itself is a very comprehensive explanation of why this diet *should* work for most people (of course depending on individual needs). I starred *should* bc it is imperative to note that there isn't any data to support or reject this data. Without longitudinal data, it's only assumed, based on external scientific and nutritional data, that this diet should be successful.
I appreciate the breakdown of the entire diet; it made it much easier to understand. I also appreciate the lists of acceptable foods/unacceptable foods (having it spelled out for me is very helpful as I know that tracking macronutrients is never going to be my jam).
I like that all important food groups are incorporated, and the only foods eliminated are those with processed foods, added sugars, and simple carbs (read: junk).
That said, I have been incorporating 95% of what I've learned through this book into my daily routine and have found a lot of personal success. It's early days, so I can't vouch for weight loss, but the intermittent fasting has been much easier (16 hours daily for me) than I thought, and the clean eating has made a huge difference in my energy and complexion. I'm sleeping better and I have plenty of energy during my fasting periods.
All in all, this has led to a much-needed diet/lifestyle change for me, and I highly recommend it to those looking for the same. But be aware, this is a lifestyle change, not a quick-fix diet like keto/dukan.
The book itself is a very comprehensive explanation of why this diet *should* work for most people (of course depending on individual needs). I starred *should* bc it is imperative to note that there isn't any data to support or reject this data. Without longitudinal data, it's only assumed, based on external scientific and nutritional data, that this diet should be successful.
I appreciate the breakdown of the entire diet; it made it much easier to understand. I also appreciate the lists of acceptable foods/unacceptable foods (having it spelled out for me is very helpful as I know that tracking macronutrients is never going to be my jam).
I like that all important food groups are incorporated, and the only foods eliminated are those with processed foods, added sugars, and simple carbs (read: junk).
That said, I have been incorporating 95% of what I've learned through this book into my daily routine and have found a lot of personal success. It's early days, so I can't vouch for weight loss, but the intermittent fasting has been much easier (16 hours daily for me) than I thought, and the clean eating has made a huge difference in my energy and complexion. I'm sleeping better and I have plenty of energy during my fasting periods.
All in all, this has led to a much-needed diet/lifestyle change for me, and I highly recommend it to those looking for the same. But be aware, this is a lifestyle change, not a quick-fix diet like keto/dukan.
September 30, 2023
My notes:
1) intermittent fasting. 16:8, or 14:10, benefits: helps lower inflammation, blood sugar and insulin control, cellular renewal, brain health, protection against cancer, anti aging, weight control
2) anti inflammatory nutrition. Focus on omega 3s, keeping added sugar below 25g, avoid artificial ingredients/fried foods/saturated fats/excessive alcohol (one drink a day)
Foods that heal
.berries
.artichokes, kale, bell peppers, asparagus, beets, broccoli, red cabbage
.nuts and seeds: walnuts, pistachios, pecans, hazelnuts, almonds, seeds
.legumes: kidney beans, edamame, lentils
.coffee and tea
.fish oil supplement
Asparagus, avocados, beans and legumes, beets, berries, broccoli, carrots, celery, kale, olive oil, oranges, pineapple, salmon, shiitake mushrooms, spinach, sweet potatoes, Swiss chard, tomatoes, walnuts
3) Fuel refocus: aiming to adjust macros to enhance fat burning, fueling with healthy fats and protein and high quality carbs in percentages that encourage the body to use fat for fuel. 70% healthy fats, 20% lean protein and 10% carbohydrates.
Healthy fats: avocado, avocado oil, coconut oil, olive oil, olives, chia and flax seeds, butter, raw nuts, nut butters
20% lean protein. Grass fed animal protein (beef, bison, chicken, lamb, pork, turkey) wild caught fish, eggs, limited ingredient protein powder
10% carbohydrates: vegetables, legumes, fruits and whole grains
1+ weeks at 60% fat, 20% protein 20% carbohydrates
1+ weeks at 50% fat, 20% protein, 30% carbohydrates
Long term at 40% fat, 20% proteins, 40% carbohydrates
Omega 3s. 2 grams a day (1 tbsp chia seeds)
Vitamin D and magnesium
1) intermittent fasting. 16:8, or 14:10, benefits: helps lower inflammation, blood sugar and insulin control, cellular renewal, brain health, protection against cancer, anti aging, weight control
2) anti inflammatory nutrition. Focus on omega 3s, keeping added sugar below 25g, avoid artificial ingredients/fried foods/saturated fats/excessive alcohol (one drink a day)
Foods that heal
.berries
.artichokes, kale, bell peppers, asparagus, beets, broccoli, red cabbage
.nuts and seeds: walnuts, pistachios, pecans, hazelnuts, almonds, seeds
.legumes: kidney beans, edamame, lentils
.coffee and tea
.fish oil supplement
Asparagus, avocados, beans and legumes, beets, berries, broccoli, carrots, celery, kale, olive oil, oranges, pineapple, salmon, shiitake mushrooms, spinach, sweet potatoes, Swiss chard, tomatoes, walnuts
3) Fuel refocus: aiming to adjust macros to enhance fat burning, fueling with healthy fats and protein and high quality carbs in percentages that encourage the body to use fat for fuel. 70% healthy fats, 20% lean protein and 10% carbohydrates.
Healthy fats: avocado, avocado oil, coconut oil, olive oil, olives, chia and flax seeds, butter, raw nuts, nut butters
20% lean protein. Grass fed animal protein (beef, bison, chicken, lamb, pork, turkey) wild caught fish, eggs, limited ingredient protein powder
10% carbohydrates: vegetables, legumes, fruits and whole grains
1+ weeks at 60% fat, 20% protein 20% carbohydrates
1+ weeks at 50% fat, 20% protein, 30% carbohydrates
Long term at 40% fat, 20% proteins, 40% carbohydrates
Omega 3s. 2 grams a day (1 tbsp chia seeds)
Vitamin D and magnesium
December 14, 2023
The information in this book that I found useful, like the part about intermittent fasting, is already available from many online sources. The rest of the book contains complicated and boring formulas that would be unsustainable for me. Here’s the takeaway: eat more protein, good fats, and fiber; fewer carbs. I’m never going to measure how many grams of protein are in my meals, especially if I’m eating at restaurants.
I knew there was a problem with this book when I saw that ostrich is on the list of approved proteins. When was the last time you saw ostrich meat at any grocery store?
Much of the book consists of simple, unoriginal recipes. As a lifelong cook who has made countless recipes, I didn’t see any in here that looked worth trying. Very few seasonings or tasty-sounding ingredient combinations. The “Snacky Side Salad” is just lettuce, tomatoes, carrots, and celery. The “Tropical Berries” are just blueberries with coconut flakes.
One thing I did get from the book, though, was a recommendation for a podcast called “Weight Loss for Foodies” (which the author incorrectly lists in the Resources as “Weight Loss for Food-Lovers”). Though low in production value, this podcast lays out a helpful framework for eating that does not involve calculating protein/fat/carb ratios or denying yourself certain foods, and is instead based on mindfulness.
I knew there was a problem with this book when I saw that ostrich is on the list of approved proteins. When was the last time you saw ostrich meat at any grocery store?
Much of the book consists of simple, unoriginal recipes. As a lifelong cook who has made countless recipes, I didn’t see any in here that looked worth trying. Very few seasonings or tasty-sounding ingredient combinations. The “Snacky Side Salad” is just lettuce, tomatoes, carrots, and celery. The “Tropical Berries” are just blueberries with coconut flakes.
One thing I did get from the book, though, was a recommendation for a podcast called “Weight Loss for Foodies” (which the author incorrectly lists in the Resources as “Weight Loss for Food-Lovers”). Though low in production value, this podcast lays out a helpful framework for eating that does not involve calculating protein/fat/carb ratios or denying yourself certain foods, and is instead based on mindfulness.
January 25, 2024
Didn’t finish. Too heavy of a focus on weight loss. The author is incredibly knowledgeable about menopause and I was really hoping to glean some of that knowledge. Unfortunately, as someone with a history of EDs it was too triggering. Didn’t want to risk relapsing reading through 90% of weight loss content to get the 10% symptom relief content.
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