With the advancement in the field of nutrition and diet planning, various diets have been launched for each aspect and developmental stage of life. Still, there are no proper diet planning principles for the most important stage of life-related women's, the menopausal stage.
Have you heard about the Galveston diet, which has created wonders for the menopausal stage? Now, the question arises:- what the Galveston diet is?
The Galveston diet is a special Diet, designed for middle-aged women to reduce the symptoms of menopause, such as slower metabolism, inflammation, and hot flashes. It follows intermittent fasting, focusing on a high fat and low carb diet with much emphasis on inflammation-fighting foods.
It is said that weight gain is affected by the changes in hormones and is influenced especially by the food quality. The Galveston diet focuses on the quality of food rather than quantity and calorie cutting.
The Galveston diet has shown wonderful results in reducing the symptoms of menopause in middle-aged women, such as:
Lower levels of metabolism
These symptoms can be cured by:
Consuming the right choice of foods
Limiting the hours of food consumption
Cutting down all the inflammation-causing foods
The insulin sensitivity in a body alters when a woman gets older, slowing down the metabolism, which creates a challenge for the digestive system. The energy consumed is delayed for processing. The Galveston diet focuses on an inflammatory diet and lean proteins, which help manage the female body weight, especially when entering the menopausal period.
Consuming a diet rich in fiber and whole foods having a low glycemic index naturally stabilizes the insulin levels and blood sugar levels, allowing detoxifying the body in natural means. Changes in the Diet can cure menopausal side effects such as hot flashes. It is known that the disturbed estrogen levels in the female body cause hot flashes, and it changes the body's thermostat, making it inaccurate and sensitive for further changes in the body temperature. Following a fiber and whole grain-based Diet can help stabilize the estrogen levels in the body and will help to improve the menopausal effects like hot flashes.
Foods allowed on a Galveston diet
● Fats: olive oil, coconut oil, MCT oil, butter, ghee, avocado oil, and sesame oil
● Proteins: lean ground beef, chicken, turkey, eggs, lean pork, salmon, trout, tuna, and shellfish
● Fruits: avocado, strawberries, blueberries, and raspberries
● Vegetables: spinach, kale, lettuce, dill, and mustard greens, cauliflower, broccoli, cabbage, tomato, bell pepper, cucumber, onion, and carrots
● Nuts and seeds: cashews, pistachios, almonds, and peanuts, pumpkin, sesame, sunflower, flax, and chia seeds
● Dairy: heavy cream, cheese, sour cream, plain greek yogurt, and nut milk
Foods not allowed on a Galveston diet
● Sweeteners: added sugar and artificial sweeteners
● Food additives: artificial additives (flavors, colors, and preservatives)
● Alcohol: beer, wine, and spirits
● Processed foods: refined grains, fried foods, and processed meats
● Vegetable oils high in omega-6 fats: soybean, sunflower, safflower, and corn oil
● Sugar-sweetened beverages: sweet tea, colas, soft drinks, and juice
Components of a Galveston diet
➔ Intermittent fasting
The Galveston diet includes the 16/8 intermittent fasting period and involves consuming calories within a specific time frame. This specific time frame is the fasting window.
In this intermittent fasting period, it is recommended to consume all sorts of daily calories within the 8-hour fasting window, and then the person fasts for the remaining 16 hours. During this 16 hours fast, no-calorie is consumed. Beverages having zero calories like water, coffee, and unsweetened tea are allowed. People tend to consume fewer calories even in the fasting window frame, which leads to weight loss.
Intermittent fasting is also associated with reducing inflammation in the body, improving insulin resistance, decreasing heart diseases, and managing high blood pressure.
➔ Anti-inflammatory nutrition
It is the second component of the Galveston diet. Inflammation is known as a normal response to the immune system. Acute inflammation is necessary for fighting the infections caused by bacteria and is helpful in healing wounds. Low-grade chronic inflammation is associated with diseases like cancer, arthritis, and obesity.
The Galveston diet recommends the intake of foods high in anti-inflammatory properties like vegetables and fruits. It helps in reducing the inflammation from the body and prevents the spread of chronic and acute diseases.
➔ Refocus on fuel
The Galveston diet is a high fat and low carb diet. It is similar to the keto diet and distributes the macronutrients like that Diet. The normal balanced Diet comprises most of the nutrients from carbohydrates and less from fats. But, in this Diet, most of the daily calorie intake is from fats up to 70% and 20% is from protein, and the remaining 10% is from carbs. Obtaining energy from fats refers to fuel refocus, and the idea behind this is to get most of the calories from fat intake.
Carbohydrates are the main energy source for the body, but under low-carb conditions like fasting, the body breaks down the fat for producing energy, such as in the keto diet, which is effective in weight loss. The Galveston diet also works on this principle and is like the keto diet, including a significant number of anti-inflammatory foods.
70% HEALTHY FATS
Even though the fat takes up most of the calories, it won't fill up most of the plate
Avocado, avocado oil, coconut oil, olive oil, olives, seeds like flax and chia, butter, raw nuts like walnuts, almonds, pecans, macadamia nuts, nut butter, mayonnaise
20% LEAN PROTEINS
Grass-fed animal protein including beef, chicken, turkey, lamb, pork, bison, fish, and seafood including anchovies and sardines, eggs, nitrate-free beef, jerky, protein powder
Even though the carbs take up most of the plate, it won't be the majority of calories
Leafy greens like asparagus, mushrooms, bell peppers, artichokes, green beans, broccoli, cauliflower, beets, brussels sprouts, berries, apples, pickles, nuts, and seeds
Working on a Galveston diet
Intermittent fasting is the key component of the Galveston diet known to reduce menopause symptoms as it helps to focus on anti-inflammatory foods. It is seen that during the state of ketosis, the body switches from glucose to fat for the production of energy. Carbohydrates previously produce glucose, which was the main fuel for the body, but fat ketone bodies are burned to produce energy during ketosis. The burning fat aids in weight loss, and such a mechanism is also seen in intermittent fasting.
It follows an eight-hour window of eating patterns which improves insulin sensitivity and weight control. People who have diabetes should carefully manage this Diet as intermittent fasting is a powerful yet dangerous tool for weight control interventions.
● Benefits of Galveston diet
Galveston's Diet is easy to follow and is worth trying in females who face hormonal changes after menopause. It is recommended to follow an anti-inflammatory approach to navigate the hormones. It helps to impact the hormonal and physical changes which occur during this menopausal period.
There is a strong relation between our mood and gut. Foods included in the Galveston diet helps to regulate mood swings during menopause. The Diet composed of colors and anti-inflammatory choices helps bring powerful antioxidants, which are good for the brain and body. The gut microbiome also benefits and helps manage insulin resistance; This ultimately improves mood and balances hormones.
Other health benefits
➢ Fights inflammation
Chronic inflammation is known to increase heart-related diseases, neurological diseases, and certain types of cancer, along with type-2 diabetes. Intermittent fasting reduces the inflammatory markers, protects the blood vessels from plaque buildup and deposits, thus preventing them from clogging and reducing heart diseases.
Reduction in inflammation is also proven beneficial in treating and managing the increase of Parkinson's disease and multiple sclerosis.
Keto diets high in fats might decrease insulin sensitivity in some cases.
➢ Reduces the heart diseases
Intermittent fasting is low in carbohydrates, and thus it protects from various sorts of diseases related to sedentary lifestyles like obesity, type-2 diabetes, heart diseases, and insulin resistance. It is also associated with a reduction in visceral fat and fasting insulin and manages insulin resistance. Thus it helps in managing the blood sugar levels and reduces the chances of heart disease and diabetes.
➢ May promote healthy blood sugar management.
Intermittent fasting improves blood sugar levels by proper management as it slows carbohydrate intake and focuses on foods having a lower glycemic index. It helps in improving blood sugar management as it is based on the low-carb keto diet.
➢ Dietary restrictions
It is recommended to avoid all sorts of convenience foods available in grocery stores as they are packed with refined carbohydrates and are high in inflammation. They are also packed with gluten and excess sugar; thus, it is recommended to avoid these products as they are not allowed on a Galveston diet.
Drawbacks of Galveston diet
➔ Low in fiber
Galveston's diet is low in dietary fiber content. Most of the dietary fiber in our diets comes from the whole grains and cereals group and the raw fruits and vegetables. This drastic ut of carbohydrates affects the daily fiber intake, which can lead to many problems.
A Diet low in fiber can lead to irregularity in bowel movements and cause changes in the gut and heart-related health issues. It is important to include low-carb fiber-rich foods like berries and avocados to avoid such changes.
➔ Price concerns
Galveston's diet might be costly for some females to follow. Purchasing the special items associated with this Diet, such as grass-fed proteins, low-fiber foods, and anti-inflammatory food items from the supermarkets requires time to search and collect such ingredients due to a shortage of supplies
Low carb diets such as the Galveston diet are hard to follow for some people for many reasons.
Galveston diet is based on high-fat foods, which is inappropriate
Galveston's diet is gluten-free based, and according to scientists, unless a person has celiac disease, it is not advisable to restrict gluten from the diet due to health concerns. Gluten-free products are processed and refined and lack all the essential micronutrients which are present in whole grains.
Galveston diet restricts starchy fruits such as bananas, but evidence has suggested that all fruits, including bananas, aid in weight loss.
● Can women consume bread on the Galveston diet?
Answer:- Choose nitrate-free meats as well as bread having whole wheat nutrients in it. This type of bread can be consumed on a Galveston diet.
● Who wrote the Galveston diet?
Answer:- Dr. Marie Claire Haver is the creator of this Diet and dedicated it to all the women who want to reach wellness goals by following an anti-inflammatory approach.
● Is wine allowed on a Galveston diet?
Answer:- Red wine can be consumed within the healthy guidelines.
● Is egg an inflammatory food?
Answer:- Eggs act as an anti-inflammatory food and are based on factors such as disease or weight.
● Can women drink coffee while fasting?
Answer:- No food is allowed to be consumed during the fasting period. But the drinks like water, coffee, tea, or other non-caloric beverages can be consumed in small amounts.
● How can a person lose weight during menopause?
Answer:- Strategies can be adopted to lose weight during menopausal, such as increased activity, consuming nutrient-rich foods, sleeping well, and following mindful eating in portion sizes.
● Is the Galveston diet a legit one?
Answer:- No specific evidence supports this Diet, but it is regarded as a low-carb intermittent fasting program that provides nutrition education.
● Which three foods should never be consumed on a Galveston diet?
Answer:- Foods with added sugars like cereals, snack bars, pre-sweetened yogurt, and canned fruit.
● Is menopausal weight gain inevitable?
Answer:- Menopausal weight gain is not inevitable and can be controlled by using this Diet.