The Galveston Diet by Mary Claire Haver Summary

The Galveston Diet is a nutrition and lifestyle program targeting middle-aged women experiencing perimenopause or menopause. Dr. Mary Claire Haver, a board-certified OB-GYN, combines intermittent fasting, anti-inflammatory nutrition, and macronutrient balancing to combat hormonal weight gain, reduce symptoms like hot flashes, and improve energy. The book includes 40+ recipes, six weeks of meal plans, and success stories from over 100,000 women.

This book is ideal for women over 30 struggling with midlife weight gain, hormonal fluctuations, or menopause symptoms. It’s particularly relevant for those seeking science-backed strategies beyond calorie counting, with actionable steps for sustainable fat loss and improved metabolic health.

Yes, for women facing menopause-related challenges. It offers hormone-focused solutions rarely addressed in mainstream diets, emphasizing anti-inflammatory foods like leafy greens and olive oil while avoiding processed sugars. The inclusion of meal plans and shopping lists adds practical value.

1. Fuel Refocus: Prioritizes a 70% fat, 20% protein, 10% carb ratio to optimize fat burning.
2. 16/8 Intermittent Fasting: Limits eating to an 8-hour window to reduce inflammation.
3. Anti-Inflammatory Nutrition: Eliminates processed foods and emphasizes whole, nutrient-dense options.

By reducing inflammatory foods linked to hot flashes and brain fog, while stabilizing blood sugar through low-carb, high-fat meals. The plan’s focus on omega-3-rich foods like salmon and walnuts also supports hormonal balance.

Yes, the program offers the Move Mini-Course, a fitness regimen tailored for midlife women. It emphasizes strength training and low-impact exercises to preserve muscle mass, which naturally declines during menopause.

While both are low-carb, the Galveston Diet allows 10% carbs (vs. 5% in keto) and emphasizes anti-inflammatory foods over general high-fat intake. It’s specifically designed for women’s hormonal needs, unlike the broader keto approach.

The book provides six weeks of meal plans, including breakfasts like avocado egg bowls and dinners such as grilled salmon with asparagus. Shopping lists and 40+ recipes simplify adherence to the program.

Some note the high cost of supplements ($99/month) and lack of peer-reviewed studies validating its efficacy. Critics argue it may be too restrictive for long-term adherence compared to flexible diets like Mediterranean.

It advocates a 16-hour fasting window (e.g., eating between 10 AM–6 PM), allowing water, black coffee, or tea during fasting. This approach aims to shift the body to burn stored fat while reducing insulin resistance.

Yes, the Prime program adapts the principles for women in their 20s–30s, focusing on nutrition-based wellness rather than menopause-specific needs. It maintains the core pillars of intermittent fasting and anti-inflammatory eating.

The book shares testimonials of women losing 15–50+ pounds, with improved energy and reduced hot flashes. One case highlights a 52-year-old reversing prediabetes through the program’s carb-restricted, high-fat framework.