Weight gain is one of the most common complaints women have during menopause. It’s an OB/GYN thing Dr.. Marie Claire Haver, MDAnd the founder of Galveston dietand author Galveston diet She heard over and over again from her patients. “Women often complain that they are overweight, specifically around their midsection, even though they have changed their eating or exercise habits,” she says. They told her that they sacrificed sugar, Pizza and alcohol for weeks – even months – and it didn’t make a single difference. What gives?
Dr. Haver says she found the complaints hard to believe for a while. I thought they sure were eating more calories than they assumed without knowing it. But then Dr. Haver went into perimenopause and the same thing happened to her. “I started restricting calories and doubling my strength in the gym with no lasting results,” she says.
Out of curiosity as a doctor and scientist, I began researching why it was so difficult to lose weight in middle age. She even enrolled in a culinary medicine program at Tulane University as part of her pursuit. In the end, I found a successful formula, which entails a combination of intermittent fasting An anti-inflammatory diet. She began sharing her plan with patients, who also had success. Thus, the Galveston Diet was born.
Why is it difficult to lose weight during perimenopause and menopause?
Like Dr. Haver, registered dietitian Katie Heaney, RDAnd the We often hear from pre-menopausal and menopausal women that they struggle to lose weight despite changing their diet and lifestyle habits. It’s not just their imagination. Henny says it’s really hard to lose weight during that life Stage. She explains that as women age, their bodies require fewer calories than they do at the fertile stage of their lives. for example, It is recommended Women over 50 reduce their daily caloric intake by 200 calories. This is due to the loss of muscle mass and because the metabolism is slower. “With calorie needs declining as women age, weight gain is inevitable if they do not eat healthily and increase physical activity,” she says.
Dr. Haver says so Fluctuating hormones can also lead to weight gain, which is likely to set up camp around the middle section. “Altered levels of estrogen, progesterone and testosterone play a role in age-related inflammation,” she says, adding that Inflammation can make a person more likely to gain weight. The course of aging appears to be highly influenced by dietary choices. Some choices cause a rapid progression in the aging process, while others limit the speed of the inevitable,” she says.
What is the Galveston Diet?
Since inflammation can facilitate weight gain, a diet rich in anti-inflammatory foods will have the opposite effect, making it easier to eliminate. This is why the Galveston Diet focuses on anti-inflammatory foods. “Foods that can contribute to inflammation, such as foods high in saturated fat, sugar, and artificial ingredients, can also have higher calories, which can lead to weight gain,” Heaney says. “[But] Many anti-inflammatory foods, such as fruits and vegetables, are low in calories, which can help with weight loss.”
Foods you can eat on the Galveston Diet
- the fruit
- Lean proteins (including skinless poultry and white meat, tofu lean beef)
- Nuts and seeds
- olive oil and avocado oil
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Foods you can’t eat on the Galveston Diet
- fried food
- refined carbohydrates (including white bread, macaronipastries and white rice)
- Soda or other beverages filled with sugar or artificial sweeteners
- Processed meat
- Foods that are high in saturated fat (such as Baconsausage and ice cream)
- Canola oil and vegetable oil
In addition to eating anti-inflammatory foods and reducing inflammatory foods, another component of the Galveston diet is intermittent fasting, which limits food intake to a certain window. Dr. Haver recommends the 16/8 method, in which a person has a 16-hour fasting window and then an eight-hour window for eating. “I prefer this method because it is easily incorporated into a daily routine and quickly becomes a habit that requires little or no effort,” she says.
Dr. Haver says that the reason intermittent fasting is such an essential part of the Galveston diet is “Studies prove it Fasting improves insulin resistance, lowers blood sugar, lowers fasting insulin levels, reduces inflammation, and reduces harmful fats in the bloodstream.” As a dietitian, Heaney says intermittent fasting can be effective for short-term weight loss for most people, however, More scientific evidence is needed to prove that it is beneficial in the long term.And while there are several fasting windows to consider, science has not proven that one, in particular, is the most effective.In her view, what matters most is The fasting window is how consistent a person is with adhering to it.
Are there risks or side effects that you should be aware of?
As with any diet, it is a good idea to talk to your healthcare provider before trying the Galveston Diet. There are also some risks that you should be aware of. Heaney says that when intermittent fasting is taken to an extreme or not done properly, it can cause hormonal imbalances. She also says: Pregnant and breastfeeding women must break their fast.
“Those who are underweight, have a history of eating disorders, diabetes or blood sugar control problems, suffer from adrenal fatigue and chronic stress, have a medical condition, should never fast without consulting a doctor first,” Heaney says. “. Dr. Haver adds that people with type 2 diabetes or under the age of 18 are not advised to fast. Additionally, she says anyone who has had gastric bypass surgery or other digestive issues should speak with their doctor before trying this diet.
Overall, Heaney says the Galveston diet can be an effective way to lose weight during menopause or menopause, but that more scientific studies need to be done to really confirm its effectiveness. “The reason the Galveston Diet is beneficial for weight loss is that it advocates eating whole foods, healthy fats, and plenty of vegetables through preparing and cooking your own meals and vegetables,” she says. However, she adds that there are other diet plans that advocate this as well, such as Mediterranean dietwhich have been extensively studied.
The bottom line is that no single eating plan is perfect for everyone. The Galveston Diet is one of many healthy eating plans to consider and may be helpful if you are in perimenopause or menopause. Talk to your healthcare provider or dietitian about what’s best for you and get from there.