These days, catching up with friends often turns into jokes about gaining weight just by breathing. The truth is, the older we get, the less familiar our bodies can feel. As many women and countless perimenopause posts have shared, sudden weight gain is a very real part of this stage of life. Hormones change, metabolism slows down, and inflammation can sneak in and make everything more complicated. It’s frustrating, to say the least.

During perimenopause, it’s worth rethinking how you eat. As Dr. Haver explains in "The New Menopause", your metabolism slows down and your body processes food differently than it used to. So instead of forcing what worked before, it’s about adjusting your approach to better match what your body needs now. Focusing on nutrient-dense foods while cutting back on processed ones can effectively manage weight and enhance overall health. Dr. Haver suggests the following as part of the Galveston Diet:

• Whole Foods: Fresh fruits, vegetables, and whole grains.

• Healthy Fats: Foods rich in omega-3 fatty acids, such as salmon.

• Lean Proteins: Sources like nuts, seeds, and poultry to help maintain muscle mass.

  
  

This dietary shift not only helps with weight management but also supports hormonal balance, which is especially important during this transition.

The Galveston Diet

What exactly is the Galveston Diet? Developed by Dr. Haver, this diet is tailored for women navigating perimenopause and menopause. It combines elements of intermittent fasting with an emphasis on anti-inflammatory whole foods.

Key Components of the Galveston Diet

1. Intermittent Fasting: The diet employs a 16:8 fasting schedule, meaning you eat during an 8-hour window and fast for the remaining 16 hours. Studies show that intermittent fasting can lower insulin levels, enhancing fat burning.

   
   

2. Anti-Inflammatory Foods: It emphasizes foods high in antioxidants, like berries, spinach, and fatty fish, proven to reduce inflammation during perimenopause.

   
   

3. Healthy Fats: Incorporating healthy fats from avocados, nuts, and olive oil keeps you full and supports hormonal health.

   
   

4. Lean Proteins: Protein is vital for preserving muscle mass, which tends to decline during this phase. Dr. Haver recommends meals with lean meats, Greek yogurt, and legumes.

5. Quality Low Carbs (Net Carbs): The carbs you eat are supposed to come from anti‑inflammatory, nutrient-dense, low-glycemic sources - think vegetables and fruits with fiber. Minimize refined/processed carbs, added sugar, and highly starchy foods.

   
   

Why the Galveston Diet Works

The Galveston Diet is not just another trend; it's backed by science. Dr. Haver’s research shows that women adopting this dietary approach can experience significant weight management improvements. Studies indicate that women following a structured diet during perimenopause can lose up to 10% of their body weight, leading to substantial health benefits.

Moreover, combining intermittent fasting with anti-inflammatory foods helps stabilize blood sugar levels, cuts cravings, and promotes a healthier relationship with food.

Tips for Implementing the Galveston Diet

Starting the Galveston Diet doesn’t have to be complicated. Here are some helpful tips to consider:

• Plan Your Meals: Take time each week to plan your meals to stay on track with healthier options.

  
  

• Stay Hydrated: Drinking plenty of water, especially during fasting, can curb hunger and keep your metabolism running smoothly.

  
  

• Listen to Your Body: Pay attention to how different foods affect your well-being. Everyone's body is unique, so discovering what works for you is important. This is especially important for those with new or sudden food sensitivities.

  
  

• Seek Support: Joining a community or support group of women navigating perimenopause can provide invaluable encouragement and shared experiences.

  
  

Navigating weight gain during perimenopause is undoubtedly challenging, but it's essential to remember that you hold the power to make positive changes. The Galveston Diet, as recommended by Dr. Mary Claire Haver, offers a structured yet flexible approach to managing weight and enhancing overall health during this transitional period.

My Two Cents

Personally, I’m not following the Galveston Diet to a "T"; I’d say I’m about 80/20. I believe in moderation. I'm human, and I like to bake. However, I do keep the Galveston Diet in mind when grocery shopping and planning my meals. I can also attest that my gut feels better when I eat plenty of fiber, antioxidants, and lean proteins. I began tracking macronutrients before entering perimenopause, and our food section has essentially served as a food journal for said tracking and dietary shift. If you need help making better choices, take a peek at our Food & Drink section for some lighter meal ideas. Making dietary changes is truly necessary during perimenopause. I suggest starting with small adjustments and finding whole foods and lean proteins that you enjoy. Rotate the same foods throughout the week and enjoy a treat or two on the weekend.

As you embark on this journey, keep in mind that every small step counts. Celebrate your progress and reach out for help when needed.

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