Book Review: The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms by Dr. Mary Claire Haver

Dr. Mary Claire Haver’s book The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms has quickly become a popular choice for women seeking a scientifically backed approach to weight loss. Targeting women, particularly those in midlife, Dr. Haver’s diet is designed to address the unique hormonal changes that affect metabolism, weight gain, and overall health. This review will explore the key principles of the Galveston Diet, assess its effectiveness, and discuss its broader implications for women’s health.

Why I decided to read this book: In 2022, I bled for 347 days. And not just a little bleeding; I had severe clotting and ended up being anemic, something I still have not recovered from.  No, that is not a typo. Having PCOS and entering into perimenopause, my body decided to choose violence. 

 I went through various treatments to try to get it to stop, and nothing worked. One of those treatments was an IUD, which my body expelled, and in doing so, it cut the inside of my uterus, which was not pleasant because I also suffer from uterine fibroids.  I had so many accidents I was throwing underwear away after so many washes. I had accidents in public. I even had a huge accident standing in the reception area of my OBGYN office waiting to check out. 

By the end of the year, I had enough. I was laid off in November. The holidays were a mess. My relationship suffered, and by January 1, 2023, I decided I just did not want to exist anymore. 

By mid-January, I was in therapy with a brand new therapist as my previous had passed away a few years prior. I was lost, I was broken, and I felt so unwanted in life.  As I went through recovery, I needed to lose the few pounds I had put back on during this horrible year after I had lost so much on WW.  I needed help getting back on track and finding that healthy balance of healing myself with food best for someone with PCOS starting perimenopause. A friend had been following Dr. Harver for some time, and I had seen a few of her YouTube videos. So, I decided to check out this book and see how it could work for me. 

Understanding the Galveston Diet

At its core, the Galveston Diet is more than just a weight loss plan—it’s a lifestyle approach aimed at combating the hormonal imbalances that many women experience during perimenopause and menopause. Dr. Haver, an OB-GYN, developed the diet after struggling with her own weight gain and health issues during midlife. The program is built on three pillars: intermittent fasting, anti-inflammatory nutrition, and fuel refocusing.

Intermittent Fasting: Dr. Haver advocates for intermittent fasting to give the body time to burn fat, reduce insulin levels, and improve overall metabolic health. Unlike other diets that require constant calorie counting, the Galveston Diet encourages women to focus on when they eat rather than just what they eat. This approach is particularly beneficial for balancing hormones, as it can help stabilize blood sugar levels and reduce the risk of insulin resistance.

Anti-Inflammatory Nutrition: The diet strongly emphasizes consuming anti-inflammatory foods, such as fruits, vegetables, lean proteins, and healthy fats. By reducing inflammation, the diet aims to alleviate symptoms associated with hormonal imbalances, such as fatigue, bloating, and mood swings. Dr. Haver provides detailed guidance on incorporating these foods into daily meals, making it easy for readers to adopt a more nutritious and balanced diet.

Fuel Refocusing: Fuel refocusing involves shifting the body’s energy from carbohydrates to fats. By limiting refined carbs and sugars, the Galveston Diet encourages the body to enter a state of ketosis, which burns fat for fuel. This approach not only aids in weight loss but also helps maintain muscle mass and prevent the metabolic slowdown often associated with aging.

The Impact on Hormonal Health

One of the standout features of the Galveston Diet is its focus on hormonal health, which sets it apart from many other weight loss plans. Dr. Haver emphasizes the importance of understanding how hormones like estrogen, progesterone, and insulin influence weight gain, especially in women over 40. The diet is designed to counteract the hormonal fluctuations that can lead to stubborn weight gain, particularly around the abdomen.

Dr. Haver delves into the science behind how these hormones interact with diet and lifestyle. For example, she explains how declining estrogen levels during menopause can lead to increased fat storage, while insulin resistance can make it more difficult to lose weight. By addressing these hormonal changes head-on, the Galveston Diet offers a targeted approach to weight loss that goes beyond simple calorie restriction.

Moreover, the diet’s emphasis on anti-inflammatory foods and intermittent fasting has been shown to impact hormonal balance positively. By reducing inflammation and stabilizing blood sugar levels, the Galveston Diet helps mitigate some common symptoms of hormonal imbalance, such as hot flashes, mood swings, and fatigue. This holistic approach to weight loss makes the diet particularly appealing to women looking for more than just a quick fix.

Real-Life Success Stories

Dr. Haver’s book is filled with real-life success stories from women who have followed the Galveston Diet and experienced significant improvements in their health and well-being. These testimonials inspire and validate readers who may be skeptical about trying a new diet. The stories range from women who have lost weight and kept it off to those who have found relief from chronic symptoms like joint pain, migraines, and fatigue.

One of the most compelling aspects of these success stories is the empowerment many women feel after adopting the Galveston Diet. By taking control of their health through informed choices about diet and lifestyle, these women have achieved their weight loss goals and gained greater confidence and self-awareness. Dr. Haver’s approach is not just about shedding pounds—it’s about reclaiming health and vitality during an overwhelming time.

These personal accounts also highlight the diet’s flexibility and sustainability. Unlike many restrictive diets that are difficult to maintain over the long term, the Galveston Diet is designed to be adaptable to different lifestyles and preferences. Whether a woman is managing a busy career, caring for a family, or dealing with health challenges, the Galveston Diet provides a framework that can be tailored to meet individual needs.

Key Takeaways

The Galveston Diet offers several key takeaways for women looking to improve their health and manage their weight:

• Intermittent Fasting is Powerful: Timing your meals can be as important as what you eat, especially when stabilizing hormones and boosting metabolism.
• Inflammation is the Enemy: Reducing inflammation through diet can alleviate many symptoms associated with hormonal imbalances, leading to better overall health.
• Fuel Your Body Correctly: Focusing on healthy fats and reducing refined carbohydrates can help your body burn fat more efficiently, even during menopause.
• Hormonal Health Matters: Understanding and addressing the hormonal changes with age is crucial for effective weight management and overall well-being.
• Flexibility and Sustainability: The Galveston Diet is designed to be adaptable and sustainable, making it easier to maintain over the long term without feeling deprived.

My Personal Key Takeaways

The Galveston Diet by Dr. Mary Claire Haver is an innovative wellness program designed specifically for women going through menopause. Let me share some of my key takeaways from the book:

A Fresh Approach to Dieting

Dr. Haver’s program doesn’t rely on the traditional “eat less, exercise more” mantra. Instead, it offers a comprehensive three-component system:

• Intermittent Fasting: This approach helps you build a healthier relationship with food throughout the day. See my thoughts on IF in the next section below.
• Anti-Inflammatory Foods: The diet emphasizes foods that reduce chronic inflammation, which tends to increase during menopause.
• Fuel Refocus: Tracking macronutrients encourages fat burning.

The goal is to create sustainable habits that last a lifetime.

Anti-Inflammatory Nutrition

• As women age, inflammation tends to rise, especially with decreasing estrogen levels during perimenopause. Due to my osteoarthritis, degenerative disk disease, autoimmune, and histamine disorders, my inflammation can knock me down.  I was so thankful when the Spoon Theory came out (I found it about 8 years ago) and gave me a way to explain it to people. 
• Menopausal inflammation can manifest as vague symptoms like fatigue, mood swings, and abdominal weight gain.
• Dr. Haver’s program focuses on combating chronic inflammation by:
  • Choosing Anti-Inflammatory Foods: These include omega-3 fatty acids.
  • Avoiding Inflammatory Foods: Cut back on or eliminate items like white rice and refined sugar.
  • Exercising Regularly: Incorporate physical activity into your routine.
  • Improving Gut Health: Fermented foods (like tofu and miso) can help.
  • Stress Management: Techniques like meditation, yoga, and journaling are beneficial.

Dr. Haver’s Personal Journey

• Dr. Mary Claire Haver, an OB-GYN, initially advised her patients to eat less and exercise more. That is the real answer to any wellness program.
• However, when she experienced perimenopausal symptoms herself and found that the standard advice wasn’t effective, she decided to create a solution. I agree with this comment. Sadly, I still have not seen too many who have gone through what I went through. Even my OBBYN was baffled that none of the things we tried worked to help me. She never had that happen with a patient. Lucky me. 
• Her commitment to empowering women led her to extensive research and the development of The Galveston Diet. I applaud her for giving women a platform to learn and speak about their menopause journey. 
• Through this program, she successfully shed 20 pounds and restored her well-being, inspiring her to share it with others.

Real-Life Success Stories

• People who have followed The Galveston Diet have reported positive outcomes.
• For example, Susan, who struggled with menopause-related weight gain, found success by cutting back on starchy foods and embracing colorful produce.
• Dr. Haver’s personal transformation underscores the effectiveness of her approach.
• There are quite a few real-life stories and information sprinkled throughout the book. 

What I Didn’t Like or Agree With

Intermittent Fasting and Eating Window

• The Galveston Diet emphasizes an eight-hour eating window and a 16-hour fasting period daily. While this approach can be effective for weight management and hormonal balance, it might not suit everyone’s lifestyle or preferences.
• Some people find it difficult to adhere to strict time-restricted eating due to work schedules, family commitments, or personal habits. This diet aspect may be challenging if you’re not a morning person or struggle with late-night hunger.
• IF  is not the be-all and end-all that so many make it out to be.  If you just shut your kitchen down after dinner and stop eating, eat in the morning when you are hungry, you’re naturally fasting anyway. There is just too much weight on IF, and honestly, it’s falling into that area of diet culture, and that is all of the things I am trying to stay away from. Now that I am taking a GLP-1 called Zepbound, this is happening to me naturally. Eat when I am hungry. Stop before I am full. Stopping boredom, snacking, and mindless eating. 

Cost and Accessibility

• The program requires a purchase, which can be a limitation for some. Not everyone is willing or able to invest in a paid diet plan. I understand that everyone should get paid for their time creating something, but not everyone who needs this can get all they need from the free information on her social channels or the groups. 
• Additionally, while the Galveston Diet encourages grass-fed animal proteins, these options can be more expensive than conventionally raised meats. For budget-conscious individuals, this might pose a challenge.

Lack of Scientific Studies

• Although the Galveston Diet incorporates evidence-based principles (such as anti-inflammatory foods and intermittent fasting), the program lacks rigorous scientific studies. However, I do believe the book itself is a great starting point for women going through menopause that just need some answers, and some help.
• Some people prefer diets with well-documented research behind them, especially when making significant lifestyle changes. Without published clinical trials, skepticism may arise.

Follow My Journey

I invite you to join me on my weight loss journey. Like many women, I have struggled with hormonal changes and the challenges they bring to weight management. Dr. Haver’s approach offers a refreshing and empowering perspective, and I hope someone can find the information in this book beneficial to them.

Through my experiences, I hope to provide insights, tips, and encouragement for others navigating similar challenges. Let’s take this journey together and discover how it can help us achieve our health goals while embracing the changes that come with midlife. No one has to go through this alone.

Check out some of my recent weight loss & Zepbound-related posts:

• Let’s Talk About My 60-lb Weight Loss
• How TOPS Differs from Other Weight Loss Programs 
• I’m Ready to Talk About It: My Experience with Perimenopause
• Zepbound vs. Mounjaro vs. Ozempic vs. Wegovy: A Comparison
• Discover the Power of GLP-1 Injectibles: A Review of  “Fast Weight Loss” by Jenny Furlow
• My Key Takeaways from “Fast Weight Loss” by Jenny Furlow
• Unlocking Weight Loss: My 30-Day Experience with Zepbound on 2.5mg
• The Inside Story of Weight-Loss Medications: A Review of Johann Hari’s Book “Magic Pill”
• Unlocking Weight Loss: My 30-Day Experience with Zepbound on 5mg
• Book Review: Semaglutides: Once a Week Weight Loss Injections by Richard Lipman M.D. 

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