Menopause is a time of many changes, including in the way your body looks and feels. This can lead to weight gain in some women, and there is a specific diet to combat it. Is named galveston diet and is gaining popularity. She was founded by a doctor, Mary Claire Haver, and in theory it sounds good. Among other things, she promises to “help increase longevity” and Create healthy habits for people in perimenopause and menopause.
But is this legit? Can a special diet help you combat menopausal weight gain and stay healthy during this transition? This is what the experts think.
What is the Galveston diet?
The Galveston Diet is a weight loss program specially designed to combat menopausal and perimenopausal weight gain. The diet uses a combination of anti-inflammatory foods and intermittent fasting, according to its website, though details are scant.
The diet focuses on whole foods, while encouraging its followers to cut back on processed foods, artificial ingredients, and added sugars.
You can choose between two different plans: Gold and Signature. The Signature plan gives you a Side Guide and meal plans, while the Gold plan includes these items, along with a Move mini-course, the Daily Recharge Journal, and the Savor It recipe collection: ‘The Diet Recipe Collection. Galveston’.
What can you eat on the Galveston diet?
The diet focuses on anti-inflammatory foods. That is, fruits, vegetables, whole grains, healthy fats and lean proteins.
Highly processed foods, along with foods that have high levels of added sugar are discouraged. Some menu examples are a blueberry spinach collagen smoothie, an avocado chicken romaine salad, shrimp with zucchini noodles and beef stuffed portobello mushrooms.
You also have access to some supplements, if you think you need them. The diet recommends not to abuse them, but if you are interested take a look at the best collagen powders to complement your diet.
Is the Galveston Diet Healthy?
Yes, but experts have some reservations. “There are aspects of this diet that are very successful because it promotes healthy eating habits: eat whole foods, (the best foods to avoid constipation), healthy fats and vegetables, while avoiding processed foods,” says Dr. Jennifer Wider, an expert in women’s health.
“For the cost of the service they give you ‘self-paced’ meal plans and access to supplements, which seems to imply there will be little support beyond this,” says Scott Keatley, RD nutritionist and co-owner of Keatley Medical Nutrition Therapy. “Otherwise, it appears to be very similar to a Mediterranean-type diet.” We have already told you about the Mediterranean diet, what it consists of and its benefits.
Ultimately, “this diet is a concoction of other popular diets without any scientific evidence to support its claims that it will help menopausal women with weight loss,” says Keri Gans, RD, author of The Small Change Diet.
What else can be done to control weight gain at menopause?
Hormonal changes, such as decreased estrogen, cause “a tendency to gain weight” during menopausesays Dr. Christine Greves, a board-certified obstetrician-gynecologist at Winnie Palmer Hospital for Women and Babies. As a result, she says, “you have to pay attention to your diet and activity level and adjust it to prevent that weight gain trend from occurring.”
But, Dr. Greves notes, “there aren’t any good studies on the Galveston Diet,” so it’s hard to know if following this diet really does anything for you.
The Galveston Diet It is not the only possibility to combat weight gain in menopause. Dr. Jessica Shepherd, a gynecologist in Texas and founder of Sanctum Med Wellness, recommends the following:
- Reduce the amount of sugar you consume
- Try HIIT training routines instead of long cardio sessions
- Consider hormone replacement therapy
“What I’ve seen that works well is moving more, but not just tons more cardio,” says Jessica Cording, RD, author of The Little Book of Game-Changers. “It’s incorporating a combination of cardio and weight-bearing activity.” Adding more fiber — here are 55 high-fiber foods — and protein — start with these high-protein breakfasts — to your diet and limiting alcohol can also help, she says.
If you’re concerned about menopausal weight gain, it’s a good idea to talk to your doctor about what’s going on, says Dr. Greves, and you may want to consider seeing a registered dietitian. They should be able to help offer personalized guidance.
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