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The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms Hardcover – January 10, 2023

by Mary Claire Haver MD (Author)
4.5 4.5 out of 5 stars 2,217 ratings
#1 Best Seller in Low Carbohydrate Diets
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WALL STREET JOURNAL AND PUBLISHERS WEEKLY BESTSELLER • A patient-proven eating and lifestyle program to balance nutrition, help manage middle age weight “creep,” and reduce uncomfortable symptoms during menopause and perimenopause—including more than 40 delicious recipes and 6 weeks of meal plans—tailored to women in midlife.

“The validation of common hormonal symptoms and commiseration with weight gain challenges, especially from a physician with similar struggles, is likely a rare and comforting experience for many women.”—Forbes Health

Why is the scale moving in the wrong direction even though I haven’t changed my diet or exercise habits? Time and again, this is the question Dr. Mary Claire Haver’s patients asked. At first, a practicing OB/GYN, she’d dutifully advise what she’d been taught in medical school: eat less and work out more. But that standard advice didn’t solve the problems caused by perimenopause and menopause because back then she—and so many other doctors—hadn’t taken into account the physiological factors affecting women. They tend to store fat, they can have a hard time accessing that stored fat as active fuel, and their hormonal fluctuations in midlife exacerbate the situation.

Then, Dr. Haver found herself in this exact predicament with the added issues of low energy, hot flashes, and brain fog. So she set out to develop a nutrition program that would meet her own and her patients’ needs once and for all. Now, more than 100,000 women have found success in Dr. Haver’s unique plan for losing dangerous belly fat and reducing menopausal symptoms by following her three interconnected strategies:

• Fuel Refocus: Starting in their thirties, women need a specific ratio of healthy fats, lean protein, and quality carbohydrates to optimize their overall health and efficiently burn fat as fuel.
• Intermittent Fasting: 16 hours of fasting with a flexible 8-hour eating window coaxes the body to draw energy from stored fat and decreases inflammation.
• Anti-inflammatory Nutrition: Limit added sugars, processed carbs, chemical additives and preservatives and layer in anti-inflammatory foods like leafy greens, olive oil, berries, nuts, and tomatoes.

With these three principles working together, women can lose the weight they tend to gain in middle age as well as enjoy newfound energy, better sleep, less brain fog, and fewer hot flashes. Featuring forty delicious recipes, six weeks of easy-to-follow meal plans, shopping lists, and success stories of women who have changed their lives on this lifestyle plan, The Galveston Diet—named for Dr. Haver’s hometown—will revolutionize the conversation around health and empowerment during menopause and perimenopause, with health benefits that last a lifetime.
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  1. Print length
    288 pages
  2. Language
    English
  3. Publisher
    Rodale Books
  4. Publication date
    January 10, 2023
  5. Dimensions
    6.38 x 0.97 x 9.56 inches
  6. ISBN-10
    0593578899
  7. ISBN-13
    978-0593578896
  8. See all details
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The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms
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The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts
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GALVESTON DIET COOKBOOK FOR BEGINNERS
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Customer reviews

4.5 out of 5 stars
2,217 global ratings

Customers say

Customers find the book's information helpful, well-researched, and comprehensive. They also say it's easy to follow and understand. Readers describe the book as excellent, worth all the trouble, and worth every penny. Additionally, they mention they feel better with more energy and less aches and pains. However, some customers feel the recipes are sorely lacking and don't show macro content.

AI-generated from the text of customer reviews

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Information qualityEase of followValue for moneyEnergy levelWeight lossTasteRecipes quality
114 customers mention "Information quality"103 positive11 negative

Customers find the information in the book helpful, clear, and interesting. They say it's well-researched, comprehensive, and an excellent education on how to mitigate the symptoms of menopause. Readers appreciate the useful lists of key hormones, healthy fats, and foods high in them. In addition, they say the approach is based on real science.

"Loved reading and so much information. Lost 10 lbs by doing what was recommended" Read more

"Interested and revealing lecture. Highly recommended. Thank you." Read more

"...What sets this diet apart is its emphasis on sustainability and long-term health, with a focus on whole foods, intermittent fasting, and stress..." Read more

"...As a result, I can think more clearly and feel like moving more each day...." Read more

78 customers mention "Ease of follow"62 positive16 negative

Customers find the book very easy to read and understand. They say it's succinct, well-laid out, and simple. Readers also mention the meals are easy to prepare and delicious.

"Loved reading and so much information. Lost 10 lbs by doing what was recommended" Read more

"...Dr. Haver's compassionate and relatable writing style makes complex concepts accessible to readers of all backgrounds, making this book a valuable..." Read more

"...I found The Galveston Diet to be a very easy book to read and to understand...." Read more

"This book is so informative! The recipes are yummy too!!" Read more

35 customers mention "Value for money"26 positive9 negative

Customers find the book excellent and worth the trouble. They also say it has great recipes.

"Interested and revealing lecture. Highly recommended. Thank you." Read more

"...I feel like it’s been worth all the trouble and the money I’ve spent on the expensive ingredients, some of which I’ve never purchased." Read more

"...Great book, and a good guide. If you’re over 40- read this!" Read more

"...Starting out could be expensive if your pantry and fridge have to be replaced with whole foods..." Read more

23 customers mention "Energy level"23 positive0 negative

Customers find the book's recipes a great jump start to a high-fat, high-protein diet. They say they feel full and energized with the extra fat.

"...is its emphasis on sustainability and long-term health, with a focus on whole foods, intermittent fasting, and stress management techniques...." Read more

"...And so far, I feel amazing. I feel full and energized with the extra fat, which helps me not give in to my carb cravings...." Read more

"...Pros: My energy level has improved remarkably, satiety level after eating, asp remarkable...." Read more

"...sure if I’ve lost any weight or inches BUT I’m feeling & sleeping better with more energy & less aches & pains so I’m sticking with it..." Read more

11 customers mention "Weight loss"11 positive0 negative

Customers find the book's holistic approach to weight loss and hormone optimization refreshing. They say it helps readers shed excess fat and address underlying hormonal issues.

"...Overall, "The Galveston Diet" offers a refreshingly holistic approach to weight loss and hormone optimization, backed by science and patient success..." Read more

"...along with intermittent fasting to help reduce inflammation, increase weight loss, and ultimately improve health...." Read more

"...and practical plan is laid out to balance hormones, feel good, and loose weight*..." Read more

"...I haven't felt better in years! I have lost weight, my joints feel less inflamed and sore and my menopause symptoms are less frequent...." Read more

6 customers mention "Taste"6 positive0 negative

Customers find the food in the book delicious and easy to prepare. They also say it's all normal foods that most people already like.

"...In spite of that, I have felt full and satisfied with the food...." Read more

"...Food is all normal foods that most people already like (nuts, dairy, meats, fruits, seeds and veg) NOT a bunch of costly supplements*..." Read more

"...Most of the meals are easy to prepare and delicious. My amazing, wonderful husband of 37 years is eating all of the meals and snacks as well...." Read more

"...One thing I love is the snacks that are sweet. We love the raspberry muffins and the pecans with chocolate...." Read more

15 customers mention "Recipes quality"0 positive15 negative

Customers find the recipes in the book sorely lacking. They mention they don't show macro content per snack and meal, aren't in alphabetical order, and aren't clearly noted which are main dishes.

"...There has been nothing special about the recipes...." Read more

"...The macros aren't included for the individual recipes, which makes is difficult to mix and match the dishes - you'll have to use an app on your..." Read more

"...My only complaint is that over half of the recipes in this book are terrible! I am not a great cook but I am great at following recipes...." Read more

"...The recipes are not great, either. Most of this info can be found for free on the internet." Read more

The Perimenopause Food
5 out of 5 stars
The Perimenopause Food
I’m 38 years old and I recently noticed a few changes about my body. I wasn’t feeling myself. I would ask older women about perimenopause and their response was always, “ oh you’re way too young for that”. Grrrrr!! During my Google search I stumbled upon this book. Wanted to know what it was about. Long story short, I’m still not done reading it but I love how Dr. Mary explains what the heck is going on with our bodies as we enter in what she calls a “ new stage in life”. I’m loving how what triggers body fat as we age and how it can affect the 3 stages in us.
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Top reviews from the United States

Wendy
5.0 out of 5 stars Book
Reviewed in the United States on October 27, 2024
Verified Purchase
Loved reading and so much information. Lost 10 lbs by doing what was recommended
4 people found this helpful
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Ivelisse Johnson
5.0 out of 5 stars Great lecture
Reviewed in the United States on November 5, 2024
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Interested and revealing lecture. Highly recommended. Thank you.
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Melissa Johnston
5.0 out of 5 stars So many things I wish I knew sooner!
Reviewed in the United States on May 28, 2024
Verified Purchase
"The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormones" is a groundbreaking approach to weight loss and hormonal balance. Dr. Mary Claire Haver's expertise as a gynecologist brings a unique perspective to the realm of dieting, focusing on the intricate interplay between hormones and metabolism. The book presents a comprehensive plan that not only helps readers shed excess fat but also addresses underlying hormonal imbalances that may contribute to weight gain. What sets this diet apart is its emphasis on sustainability and long-term health, with a focus on whole foods, intermittent fasting, and stress management techniques. Dr. Haver's compassionate and relatable writing style makes complex concepts accessible to readers of all backgrounds, making this book a valuable resource for anyone looking to improve their health and well-being. Overall, "The Galveston Diet" offers a refreshingly holistic approach to weight loss and hormone optimization, backed by science and patient success stories.
36 people found this helpful
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KimD
4.0 out of 5 stars It helps if you already understand nutrition
Reviewed in the United States on August 9, 2024
Verified Purchase
I was so excited to find this book, not so much for the weight loss aspect (although I’d welcome that, too), but as a relief from hot flashes, insomnia, and other symptoms that have gotten out of hand. I really found all the info in the first chapters very useful, but I agree with other reviewers who say that the recipes should have individual macros so you can mix and match. She does mention that you should use a food tracker, which I already do, but she might have discussed a little more on how you can use that tracker if you’re going to shift things around. Which you’ll want to.

I didn’t think the recipes were too involved and most of the time, I just kept the ingredients the same, but winged the preparation. I don’t own a grill, so hello air fryer! Basically, I opted to make the recipes and “riff” how they were prepared, and from the get-go, I shuffled the recipes around anyway, making sure I log everything into MyFitnessPal (which I already use) and keep checking the macros to keep the ratio on track. It’s a bit of a pain, but I figure if it’s a lifestyle change, I’ll get used to it. I might struggle with this more if I didn’t have quite a bit of experience with working out and tracking macros (previously to increase my protein, not reduce it), but it’s not that hard for me—just more work that it needs to be/should be. Also, I think she needs more on how to adapt this to a regular life. Just this week, I’m going to have to figure out how to navigate two invites for drinks with friends, etc. I’ll figure it out, but this lifestyle can be radical and I’m assuming I’m not the only one trying to decide where a glass of wine fits into this, lol.

On the plus side, it seems well-researched. The intermittent fasting can be tough because I can’t have milk in my morning coffee, but if it lessens my hot flashes, it’s a win! And so far, I feel amazing. I feel full and energized with the extra fat, which helps me not give in to my carb cravings.

I’ll report back if I lose any weight and how it helps with other symptoms in a future update. Over all, it’s a solid diet.

Oh, I forgot to add something important. She also doesn’t mention what to do about the amount of food to eat. She states that the diet is not about counting calories, but in order to keep the macros in ratio, I was logging my food. When I logged my food, I had a huge calorie deficit at the end of the day (I work out a lot) and then I’d need to eat something else, but it messed up the ratios. I have yet to eat that much fat, either. So while I appreciate the emphasis being on macros, the menu had a significant calorie deficit if you went by the serving sizes.
43 people found this helpful
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Sandy Sandmeyer
5.0 out of 5 stars Someone finally cares about women's menopause concerns!
Reviewed in the United States on January 15, 2023
Verified Purchase
I began following Doctor Mary Claire Haver on TikTok when I found that I could relate to the information that she was sharing about weight gain, difficulty losing said weight and all of the side effects that come from menopause. What I really appreciated was that this book came from the author's personal experience with PCOS (polycystic ovary syndrome) and perimenopause, her own inability to get a doctor to listen to her and offer solutions, AND that she's a gynecologist herself.

I don't think that I've ever purchased a book that I'm reviewing for my own personal copy. Most of these books are in a digitally-protected format that causes them to disappear from my e-book library after a certain period of time. But, I purchased this one before I had finished the first chapter because I feel like I've finally found something that offers solutions to the issues that I've been dealing with.

Doctors worldwide continue to feed women a lie: calories in - calories out. This is not a valid, nor a scientifically-backed statement. Science proves that it's imbalances in our hormones that cause women to be unable to lose weight and to suffer from a long list of complaints that were previously blamed on menopause and with no solutions because "that's just the life of a menopausal woman".

The Galveston Diet is not just a fly-by-night diet book. Mary Claire used her three step approach of intermittent fasting, anti-inflammatory nutrition, and fuel refocus on herself and many other women with a great deal of success before she decided to share her knowledge with the rest of us. She uses scholarly evidence to support her use of intermittent fasting, which is something that I didn't really understand before I read this book. I found it shocking at how the food industry has been using manufactured foods and chemical additives that increase the inflammation in our bodies and how that inflammation has been causing generations of fat, diabetic, unhealthy and sick people. Even more shocking is that the government allows this!

I found The Galveston Diet to be a very easy book to read and to understand. Mary Claire lays out everything the reader needs to know, step-by-step, leaving very few questions on how to begin and how to succeed with this new eating pattern. She specifically explains each type of food or nutritional item, like vitamins and minerals, and how they are important or not helpful to a women's body. She gives list of foods that help women overcome inflammation and will support their healing.

There are four weeks of menus (with included recipes) and shopping lists and two weeks of vegetarian menus and shopping lists as well as a maintenance plan and seven maintenance recipes that focus on anti-inflammatory nutrition with the right balance of macronutrients and micronutrients along with intermittent fasting to help reduce inflammation, increase weight loss, and ultimately improve health.

Mary Claire included an extensive bibliography listing where she got her research as well as numerous resources for further information on how to help the reader move forward toward self-improvement.

As a postmenopausal women with over 13 years post-hysterectomy, reading the first chapter of this book grabbed me and made me eager to get started in this lifestyle change and for the first time feel as if I can actually succeed in that change. So, yes, I highly recommend reading The Galveston Diet and I suggest you get a hard copy of the book instead of an e-book so you have it at hand to write in and highlight.
392 people found this helpful
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Top reviews from other countries

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William
5.0 out of 5 stars Excellent information
Reviewed in Canada on October 11, 2024
Verified Purchase
My wife says the information is so helpful and there’s lots of recipes. She says the new book would be better to read first. But menopause education is the most important.
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Irlanda
5.0 out of 5 stars Información súper importante
Reviewed in Mexico on January 6, 2024
Verified Purchase
Maravilloso libro para comprender y contrarrestar los cambios de la menopausia
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Veep23
5.0 out of 5 stars Großartig!
Reviewed in Germany on March 18, 2024
Verified Purchase
Für jede Frau ab 35 eine Pflichtlektüre! Nur durch Aufklärung und Information kann man eine mündige Entscheidung über den eigenen Lebensstil und nötige Veränderungen treffen. Ich freue mich achon auf das neue Buch von Dr. Haver - The New Menopause. Endlich eine Frau, die sich diesem Thema allumfassend annimmt und Frauen ernst nimmt!
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Amazon Customer
5.0 out of 5 stars Great book
Reviewed in Canada on July 2, 2024
Verified Purchase
I borrowed this book from the library prior to buying. It has a lot of ideas of meals and snacks. Definitely a great resource for anyone going through perimenopause/menopause!
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maryam raji
5.0 out of 5 stars Must know
Reviewed in Germany on April 25, 2024
Verified Purchase
Very interesting 👌
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