A Smart Method for Sustainable Weight Loss
A specific eating plan geared specifically for those in midlife and menopause, the Galveston Diet claims to help women balance hormones, shed stubborn weight gain, and promote a healthier relationship with food all around. It was created by Dr. Mary Claire Haver, a board-certified OBGYN, MSCP, and certified culinary medicine specialist, to address weight gain during this time of hormonal shifts in response to the lack of success with traditional “eat less, exercise more” advice. But does it really work?
What is the Galveston Diet?
The foundation of this lifestyle and diet plan is built upon lowering inflammation that accompanies plummeting estrogen levels in perimenopause and menopause. This involves an anti-inflammatory diet that includes abundant omega-3 fatty acids; eliminating pro-inflammatory foods like refined sugar, white rice, and other processed foods; adopting a 16:8 intermittent fasting routine; making time for exercise; improving gut health; and managing stress. There is also a focus on tracking macronutrients throughout the day to promote fat burning.1 The Galveston Diet is essentially intermittent fasting combined with an anti-inflammatory ketogenic diet with a few changes.
16/8 Intermittent Fasting
For those not familiar with intermittent fasting, it involves choosing an “eating window” where you consume all your calories for the day within this set time frame. One of the most popular options (and promoted in the Galveston Diet) is 16/8 intermittent fasting: not consuming any calories for 16 hours a day while keeping meals within an eight-hour time block. It doesn’t matter when you time these periods, but most aim for 10 AM to 6 PM, although some have had greater success with an 8 AM to 4 PM window, so they are not delaying breakfast, which can influence circadian rhythms.
Intermittent fasting has been shown in clinical observation to help people to lose weight. In one small 3-month study of 40 participants, a 16/8 intermittent fasting diet significantly reduced belly fat and slimmed down waist size by an average of 2.1 inches.5 Another study spanning 40 weeks found that the intermittent fasting group experienced 53% more weight loss than those following a traditional calorie-restricted diet and kept the weight off over the following 6 months.6
Intermittent fasting not only promotes weight loss, but it also cools inflammation, improves insulin resistance, and lowers blood pressure.2,3 While the Galveston Diet doesn’t promote cutting calories, it’s important to note that intermittent fasting generally leads to less overall caloric consumption, thereby fostering weight loss.
Anti-Inflammatory Focus
A major aspect of the Galveston Diet is to eat a good share of anti-inflammatory foods each day — such as vegetables and fruits that contain important nutrients and plant compounds to reduce inflammation. Chronic low-grade inflammation is linked with a range of metabolic conditions, such as obesity, cancer, heart disease, and more. So taming inflammation is essential not only for maintaining a balanced weight but also for overall health.4
Ketogenic Foundation
The diet also recommends getting approximately 70% of your calories from fat, 20% from protein, and 10% from carbohydrates, which is what it calls “Fuel Refocus”. It’s essentially a standard ketogenic diet, except that it also incorporates a 16/8 eating window and an abundance of anti-inflammatory foods. You can learn more about my preferred diet for managing MS, an anti-inflammatory ketogenic diet, here.
Foods to include:
- Healthy fats: coconut oil, olive oil, MCT oil, butter, avocado oil, ghee
- Leafy greens: kale, spinach, arugula, mustard greens, collard greens
- Protein: grass-fed beef, chicken, turkey, eggs, lean pork, wild-caught salmon, sardines, trout, and tuna
- Fruits: strawberries, avocado, blueberries, cucumber, tomato, raspberries
- Vegetables: broccoli, cabbage, cauliflower, bell pepper, onion
- Legumes: black beans, chickpeas, lentils
- Whole grains (in moderation): quinoa, brown rice, barley, oats, and millet
- Nuts: cashews, pistachios, almonds, walnuts, and peanuts
- Seeds: sunflower, flax, chia, pumpkin, sesame, quinoa
- Fermented foods: sauerkraut, Greek yogurt, kefir, miso
- Fresh herbs: garlic, thyme, parsley, basil, rosemary, oregano, ginger
Foods to Avoid:
- Sweeteners: sugar, honey, maple syrup, rice syrup
- Processed foods: bread, refined grains, fried foods, processed meats
- Alcohol: beer, wine, spirits
- Sweetened drinks: juice, soda, soft drinks, sweet tea
- Pro-inflammatory vegetable oils: corn oil, soybean, sunflower, safflower
Botanicals for Hormonal Balance
In addition to dietary shifts for promoting midlife weight loss, our Menopause Blend can boost estrogen and ease common complaints such as hot flashes, insomnia, and bone loss.
Black cohosh and red clover are powerful, phytoestrogen-rich botanicals traditionally used to ease the hormonal shifts of menopause. Black cohosh is known for helping stabilize estrogen levels and reduce uncomfortable symptoms like hot flashes and night sweats, while red clover supports estrogen balance, bone health, and overall vitality via its natural isoflavonoids. Research also shows red clover may positively influence estradiol levels, exercise performance, and gut health. These medicinal plants offer a gentle, plant-based option for relieving common menopausal discomforts and supporting whole-body balance.
REAL MENOPAUSAL RELIEF
“Amazing relief and finally a feeling of normality.” -Margie
Nicole Apelian
FAQ & Action Steps
FAQ: Low-Calorie Sweetener, Tagatose, and Blood Sugar Support
What is tagatose?
Tagatose is a naturally occurring “rare sugar” found in dairy and certain fruits. It’s about 92% as sweet as table sugar, but contains roughly 60% fewer calories.
Does tagatose raise blood sugar?
Tagatose has a low glycemic index and is only partially absorbed in the small intestine. Clinical research shows it causes minimal increases in blood glucose and insulin levels compared to regular sugar, making it a potential option for those managing blood sugar.
Is tagatose safe?
Tagatose has been classified as “generally recognized as safe” (GRAS) by the U.S. Food and Drug Administration. However, because it’s partially fermented in the gut, some people may experience gas or mild digestive discomfort. Those with fructose intolerance should avoid it.
Why is this new production method important?
Researchers at Tufts University developed a more efficient enzyme-based method that may increase tagatose yield up to 95%, potentially making it more affordable and widely available.
Can herbs support healthy blood sugar levels?
Certain botanicals and medicinal mushrooms — including cordyceps, reishi, turkey tail, and lemon balm — have been studied for their roles in supporting insulin sensitivity, glucose balance, and heart health when combined with healthy lifestyle habits. See Nicole's Apothecary Heart & Blood Sugar Support Bundle for more information.
Action Steps: How to Support Healthy Blood Sugar Naturally
- Swap Smartly. Once available, experiment with low-glycemic sweeteners like tagatose in baking and beverages to reduce overall sugar intake without sacrificing taste or texture.
- Build Balanced Meals. Pair carbohydrates with fiber, protein, and healthy fats to help steady blood sugar and reduce spikes.
- Consider Targeted Botanicals. Incorporate research-backed herbs and medicinal mushrooms as part of a comprehensive blood sugar support plan such as lemon balm, cordyceps, reishi, and turkey tail.
- Stay Consistent with Lifestyle Habits. Regular movement, quality sleep, and stress management are foundational for improving insulin sensitivity and long-term metabolic health.
Nicole’s Apothecary Products in this Post
Menopause Blend Tincture
References
- The Galveston Diet, The ‘Pause Life, https://thepauselife.com
- Harvie, Michelle, and Anthony Howell. “Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence.” Behavioral sciences (Basel, Switzerland) vol. 7,1 4. 19 Jan. 2017, doi:10.3390/bs7010004
- Malinowski, Bartosz et al. “Intermittent Fasting in Cardiovascular Disorders-An Overview.” Nutrients vol. 11,3 673. 20 Mar. 2019, doi:10.3390/nu11030673
- Bonaccio, Marialaura et al. “A score of low-grade inflammation and risk of mortality: prospective findings from the Moli-sani study.” Haematologica vol. 101,11 (2016): 1434-1441. doi:10.3324/haematol.2016.144055
- Kesztyüs, Dorothea et al. “Adherence to Time-Restricted Feeding and Impact on Abdominal Obesity in Primary Care Patients: Results of a Pilot Study in a Pre-Post Design.” Nutrients vol. 11,12 2854. 21 Nov. 2019, doi:10.3390/nu11122854
- Byrne, N., Sainsbury, A., King, N. et al. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes 42, 129–138 (2018). https://doi.org/10.1038/ijo.2017.206
