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The Galveston Diet: A Holistic Approach to Menopausal Weight Management

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Menopause is a significant phase in a woman’s life that often brings about various physical and emotional changes. One common concern that many women face during this time is weight gain. Dr. Mary Claire Haver, a Texas-based ob-gyn, experienced this firsthand when her hormones started fluctuating in midlife. Determined to find a solution, she developed a unique eating plan specifically designed for women in menopause, known as the Galveston Diet. Unlike traditional diets, the Galveston Diet is not just a temporary fix but a lifelong eating plan aimed at overall well-being and weight management.

middle aged woman galveston diet

Understanding the Need for the Galveston Diet

Dr. Haver’s journey to creating the Galveston Diet began with her personal struggle to shed the extra pounds she had gained due to emotional eating and hormonal shifts during perimenopause. Despite following the conventional “calories in, calories out” approach and diligently exercising, she found it challenging to lose weight. Frustrated with her lack of progress, Dr. Haver sought guidance from nutritionists who introduced her to the concept of subclinical inflammation that tends to increase with age. This revelation prompted her to explore the role of nutrition quality and timing in weight management.

The Principles of the Galveston Diet

The Galveston Diet is rooted in the understanding that weight loss and overall well-being are not solely dependent on calorie restriction but also on the quality of nutrition. It emphasizes the importance of following an anti-inflammatory nutrition program to address hormonal imbalances and other menopausal issues at their root. By reducing inflammation in the body, women can experience weight loss, improved sleep, relief from hot flashes, and enhanced mental clarity.

Anti-Inflammatory Nutrition

The core of the Galveston Diet revolves around anti-inflammatory nutrition. This approach involves consuming foods that reduce inflammation in the body, such as whole grains, fruits, vegetables, lean proteins, and healthy fats. These nutrient-dense foods provide the body with essential vitamins, minerals, and antioxidants while minimizing the intake of processed and sugary foods that can exacerbate inflammation.

Time-Restricted Eating

Another key aspect of the Galveston Diet is time-restricted eating, which involves consuming all meals within a specific time window. This approach aligns with the body’s natural circadian rhythm and can help regulate hormones and improve metabolic function. Dr. Haver recommends an eating window of 8-10 hours, allowing for an overnight fasting period of 14-16 hours.

Meal Plans and Recipes

To support women in their menopausal journey, the Galveston Diet offers several weeks of meal plans tailored to both meat eaters and vegetarians. These meal plans provide a variety of delicious and nutritious recipes, along with detailed shopping lists to make meal preparation convenient and straightforward. By following the Galveston Diet’s meal plans, women can ensure they are nourishing their bodies with the right foods to support weight management and overall health.

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The Galveston Diet Community and Resources

Recognizing that menopause is a unique and personal experience, the Galveston Diet offers a supportive community and various resources to empower women on their wellness journey. Through their online platform, women can access educational videos, a hormone course, and 13 weeks of meal plans. Additionally, the Galveston Diet provides personalized, organically sourced, inflammation-fighting meals that can be delivered straight to one’s doorstep. This combination of community support and practical resources creates a comprehensive approach to menopausal weight management.

Testimonials from Satisfied Students

The Galveston Diet has garnered praise and positive feedback from numerous women who have experienced transformative results. From weight loss to increased confidence and improved overall well-being, the Galveston Diet has made a real difference in the lives of its students. Here are some testimonials from women who have embraced this holistic approach:

  1. Karyn S.: “I made my October goal- we hiked for over 3 hours in the piney woods today. My next goal is to meal plan for the next two weeks to ensure I stay on track and eat out less. The Galveston Diet has been a huge life change for me!”
  2. Maria R.: “Galveston50 has me feeling awesome! This change in life doesn’t stress me at all. I take it as a normal part of my life, like brushing my teeth. I prep my food and feel great.”
  3. Brenda D.: “I haven’t lost this much weight in 20 years! The big difference is the confidence I am beginning to feel in not falling off the wagon and reverting to old bad habits.”
  4. Bonnie V.: “This is the first time I feel heard! The Galveston Diet community and support have made a significant impact on my life and attitude.”
  5. Shawn C.: “Community is key! I love hearing people’s inspirational stories and all the non-scale victories. The monthly content is also enjoyable.”
  6. Heidi H.: “A place for positive support! The online support group and the resources provided by the Galveston Diet have kept me on track and motivated.”
  7. Erin G.: “Galveston 50 Love! This challenge and the supportive group have been life-changing for me. I can’t thank the Galveston Diet enough.”
  8. Joanne F.: “Galveston Diet For Life! So many positive changes I have made since starting the program. I feel so much better inside and out.”

The Galveston Diet: Recognized for Its Impact

The Galveston Diet’s effectiveness and unique approach have gained recognition in the wellness industry. Good Housekeeping has identified it as “The Diet to Watch in 2022.” Adapted by Dr. Mary Claire Haver, an OB-GYN, the Galveston Diet addresses hormonal imbalances and other menopausal issues, making it a noteworthy solution for women seeking effective weight management strategies.


Navigating menopause can be a challenging and transformative time for women. The Galveston Diet offers a holistic approach to menopausal weight management, focusing on anti-inflammatory nutrition, time-restricted eating, and a supportive community. By embracing the Galveston Diet, women can not only achieve their weight loss goals but also experience improved overall well-being and a renewed sense of confidence. With its evidence-based principles and positive testimonials, the Galveston Diet is a valuable resource for women seeking a sustainable and empowering approach to menopause.

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