From hormonal changes to weight gain, menopause has its own set of challenges. For women, who are unable to lose menopause weight, Galveston Diet is for you. Dr Mary Claire Haver, MD an OB-GYN, developed the Galveston diet to help middle-aged women burn fat and combat menopausal weight gain. Here is everything you need to know about the Galveston diet.
What exactly is the Galveston diet?
It is a self-paced weight loss program, which is designed to reverse the weight gained during the menopause phase. The diet is a combination of anti-inflammatory foods and intermittent fasting. Eating anti-inflammatory foods, instead of just restricting calories helps the hormones work in favour of weight loss.
The diet focuses on eating whole foods and limits processed foods, added sugars and artificial ingredients, which is the foundation of any healthy diet.
What you can eat?
Talking about anti-inflammatory foods, the diet includes lean proteins, fruits, vegetables, legumes, whole grains, full-fat dairy and healthy fats. Foods with added sugar, artificial ingredients, high fructose corn syrup, meat containing nitrates/nitrites, fried foods, inflammatory oils like canola or vegetable oil, refined flours and grains have been shown to cause inflammation in the body and thus have to be avoided.
Also, when you eat is as important as what you eat, which means intermittent fasting is a non-negotiable part of the diet. While following the Galveston diet, the 16:8 method is recommended, where you fast for 16 hours and eat in the 8-hour window; 5:2 method where you eat 500 calories for two days a week and maintain the calorie needs on the other days will also give similar results. But 16:8 is easier for most people to follow and incorporate into their diet.
Is the diet good for you?
There is yet no study done on the diet, but as the diet encourages eating whole foods and restricts processed foods, it promises to be a healthy diet. Studies link inflammation with obesity, so increased intake of anti-inflammatory foods is beneficial for your weight and overall health.
Other benefits of the diet
You do not have to count calories or macros, which makes the diet a sustainable one. The diet also encourages healthy habits like meal planning and prepping.
Though there is yet no research on the diet, studies have shown that intermittent fasting is not good for many people including, people suffering from diabetes, people who have a history of an eating disorder or are taking certain medications. Restricting the eating to an eight-hour window may backfire some.