When signing up for the Galveston Diet by way of its web site, there are three plans to select from, every at a special worth level. The one-time fee plans embrace the Galveston Diet curriculum, instructional supplies for locating hormone steadiness, preventing irritation and weight achieve, 13 weeks of meal plans and different digital instruments. The month-to-month fee plan is ongoing and contains the identical choices as the opposite plans, plus teaching companies.
The Galveston Diet focuses on the next three elements.
Intermittent Fasting
Dr. Haver recommends a each day 16:8 intermittent fasting schedule, which signifies that an individual fasts for 16 hours every single day, and solely eats throughout the eight-hour consuming window. According to Dr. Harver, there are numerous advantages of fasting, particularly when used long run, together with vital weight reduction, a lift to metabolism, enhanced psychological readability, elevated power, decreased insulin resistance (which in flip decreases the danger of growing sort 2 diabetes) and decreased irritation within the physique.
While the Galveston Diet has not been studied particularly, Dr. Haver’s intermittent fasting advice for weight reduction might have some scientific advantage—rising proof reveals the advantages of intermittent fasting for weight reduction, cardiovascular well being and enhancing physiological biomarkers of metabolic well being.
An Anti-Inflammatory Approach to Nutrition
The program discourages processed, inflammatory meals and encourages these naturally full of antioxidants. Chronic systemic irritation is a key participant in each midlife weight achieve and plenty of continual ailments—based on Dr. Haver—who claims you’ll be able to management, and even reverse, irritation by using these 5 tips:
Load up on anti-inflammatory meals together with blueberries, apples, leafy greens, cold-water fish similar to salmon and tuna, tofu, walnuts, flax seeds and chia seeds.
Reduce or remove inflammatory meals, together with processed meats and trans fat, similar to margarine, corn oil, excessive fructose corn syrup, deep-fried meals, synthetic colours, synthetic flavors and most processed meals. Limit or keep away from easy carbohydrates, similar to white flour, white rice, refined sugar and excessive fructose corn syrup.
Participate in not less than 25 to half-hour of cardio train thrice per week, plus 10 to 25 minutes of weight or resistance coaching 4 to 5 occasions per week.
Improve intestine well being by incorporating fermented meals similar to tofu, sauerkraut, kombucha, miso or kimchi.
Manage stress through the use of meditation, yoga, biofeedback, guided imagery, journaling, train or different strategies all through the day.
Research suggests Dr. Haver’s concentrate on decreasing irritation by food regimen and way of life modifications can have main well being advantages and scale back the danger of continual illness. Chronic ailments together with most cancers, coronary heart illness, neurodegenerative ailments and respiratory ailments could be induced by continual irritation attributable to infections, weight problems, alcohol, tobacco and food regimen.
A food regimen that’s excessive in complicated carbohydrates and unsaturated fat helps anti-inflammatory micro organism within the intestine, analysis reveals, whereas much less wholesome fat and easy carbohydrates gasoline pro-inflammatory micro organism. Following diets just like the Mediterranean food regimen has been proven to cut back irritation and decrease the danger of metabolic ailments.
“Fuel Refocusing”
Fuel refocusing refers to a shift in considering from historic calorie-restrictive dietary practices to a deeper understanding of macronutrients and the way they gasoline the physique. Dr. Haver explains that the physique prefers to make use of carbohydrates for gasoline, however it’ll burn fats as a substitute if the physique is fueled by wholesome fat, protein and good carbohydrate selections. This section consists of teaching shoppers by explaining the science behind meals and the way it’s processed for power. Dr. Haver additionally places her shoppers by “hormone bootcamp,” a deep dive into the science of hormones and the way they have an effect on the physique, particularly as drivers of starvation and fats storage.