These days, catching up with friends often includes complaints about our weight creeping up for no apparent reason. It's as if one day you feel fine, and the next, your clothes are tighter just from breathing air.

As mentioned in previous perimenopause posts and by countless women online, that kind of sudden weight gain is a major part of perimenopause. Hormones shift, your metabolism no longer cooperates as it used to, and inflammation begins creeping in and complicating things. If traditional advice like “eat less and move more” no longer works, the Galveston Diet by Dr. Mary Claire Haver might be worth considering.

The Importance of Dietary Changes

Adapting your diet during perimenopause is crucial, as Dr. Haver emphasizes. Your metabolism slows down, and the way your body processes food changes. A diet that once worked may need to be adjusted.

Focusing on nutrient-dense foods while cutting back on processed ones can effectively manage weight and enhance overall health. Dr. Haver suggests:

• 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 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.

Practical Tips for Implementing the Galveston Diet

Starting the Galveston Diet doesn’t have to feel overwhelming. Here are some helpful tips:

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

  
  

• Stay Hydrated: Drinking adequate 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.

  
  

• 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 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 that tracking and dietary change. 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 this time. I suggest starting with small adjustments and finding whole foods and lean proteins that you enjoy.

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

Here's to thriving through perimenopause and beyond!

Xx

YouTube Shorts:

Peri Boost Protein Shake

Peri Boost Yogurt Cup

Dr. Haver's Book via AMAZON

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