This way of eating will help you not gain excess weight during menopause.
Agree, menopause is a rather complicated topic and an equally complex health condition. After years of menstruation, cramps, PMS, and so on, hot flashes, irritability, insomnia, and even potential depression have to be endured. Menopause is a nightmare for many.
Usually, menopause begins between the ages of 45 and 55 and causes significant changes in the hormonal background. Because of this, you can easily encounter weight changes and a more difficult process of losing weight. In addition, the period before menopause, the so-called perimenopause, can cause unwanted weight gain.
Therefore, doctors in the period before menopause recommend adhering to a special diet. It’s called the Galveston Diet, and it was created by Mary Claire Haver, MD. This diet includes a lot of whole foods and also reduces inflammation. Therefore, it will also be useful for women of all ages.
What is the Galveston Diet
The main goal of this diet is to help control weight during perimenopause, as well as avoid weight gain associated with menopause. But she does not focus on weight and its control. The Galveston Diet will support you if you’re struggling with hormone regulation and also feel like menopause symptoms are approaching.
The diet is based on three pillars:
- anti-inflammatory food;
- intermittent fasting;
- “fuel reorientation” — limiting refined carbohydrate intake, focusing on nutrient-dense carbohydrates.
This diet is based on eating low carb, lean protein, healthy fats, and low starch foods. In addition, don’t forget to include three supplements in your diet: vitamin D, fiber, and omega‑3 fatty acids.
In addition, intermittent fasting is an important element.
How the Galveston Diet Works
The first step is intermittent fasting.. Of the 24 hours in a day, you can eat only 8 hours, and the remaining 16 — fasting (you can only drink unsweetened herbal teas and water).
The second stage is anti-inflammatory nutrition. The diet includes many foods with natural antioxidants. This will help support the intestines and help the body work more efficiently.
The third stage is the reorientation to the right fuel. No processed carbs and no sugar addiction. Refocus on carbohydrates with more nutrients.
In addition, it is recommended to consult a nutritionist before starting this diet.
The Galveston Diet doesn’t depend on counting calories, so you don’t have to fumble around with calculators and programs.
Research on the Galveston Diet
Although the Galveston diet has not yet been well researched, there are studies on parts of this style of eating. This is intermittent fasting, as well as foods that promote a feeling of satiety.
They have been found to be beneficial, and therefore the Galveston diet, which includes them, is also beneficial.
So, for example, a 2020 study of 27 trials showed that intermittent fasting helped to lose from 0.8% to 13% of the initial body weight.
Galveston diet menu: what to eat and drink
The Galveston Diet focuses on natural, antioxidant-rich foods. In addition, you should avoid foods that are high in added sugar, processed carbohydrates.
What you can eat:
- Proteins: salmon, eggs, quinoa, Greek yogurt, lean chicken, lean turkey, lean beef, nitrate-free deli meats.
- Fruits and vegetables: blueberries, raspberries, strawberries, spinach, zucchini, squash, tomatoes, cucumbers, celery, broccoli, cauliflower.
- Fats: avocado, extra virgin olive oil, walnuts, pecans, almonds, sesame seeds, sunflower seeds, pine nuts.
What not to eat:
- Processed or refined carbohydrate foods (pizza, chips, white pasta).
- Refined flour and cereals.
- Foods high in sugar (cookies, cakes, sweets, desserts).
- Soda and sweet water.
- Sugar or artificial sweeteners.
- Oils — rapeseed, for example.
- Foods with artificial flavors, colors, preservatives and especially corn syrup.
- Processed meats with nitrates (burgers, sausages and salami).
Some evidence supports that this diet is effective for weight loss. At the same time, some parts of this diet help in the prevention of chronic diseases — insulin resistance, diabetes, cardiovascular disease. The potential drawback is, of course, the difficulty in sticking to the diet, as well as the high cost of some products.