Recipes - Beef - The Galveston Diet (2024)

FAQs

What do you eat for breakfast on the Galveston diet? ›

Our preferred tracking app is Cronometer!

What you can eat on the Galveston Diet: Healthy Fats: Olive oil, avocados, nuts, and flax seeds. Lean Proteins: Salmon, chicken, eggs, and other better-for-you picks. In-season Fruit: Berries of all categories, organic picks from the farmer's market.

Zero-calorie beverages like plain water, unsweetened tea, and unsweetened coffee are allowed. By limiting the time that you're allowed to eat, people tend to eat fewer calories overall.

Be very very picky with your carbohydrates. antioxidants: quinoa, oats, sweet potatoes, blueberries, apples are great examples.

A third drawback of the Galveston diet, according to Caspero, is the restriction of so-called starchy fruits, like bananas.

What Can You Eat? The Galveston Diet prioritizes anti-inflammatory whole foods, including lean proteins, fruits, vegetables, legumes, whole grains, healthy fats, and full-fat dairy. (The Salmon with Roasted Red Pepper Quinoa Salad, pictured above, would be a good dinner choice.)

They limit carbohydrates.

They limit starchy carbs. Instead, their meals are packed with leafy green vegetables, peas, beans, lentils, squash, berries, apples and other nutrient and fiber dense items.

The diet prioritizes lean proteins and minimizes processed carbohydrates, with an emphasis on consumption of healthy fats. Daily intermittent fasting, with a recommendation of an eight-hour eating window and a 16-hour fast, is another important aspect of the program.

What nuts can you eat on Galveston diet? ›

Nuts: We chose cashews, pecans, and a cinnamon covered almond. Meats: We selected a nitrate free/uncured salami and prosciutto. Ham and roast beef would be other great options/additions. Breads: We found whole grain breads, and crackers.

After about six weeks on the Galveston Diet, you'll gradually increase the carbohydrate percentage and decrease the fat percentage, progressing to 50% fat, 20% protein, and 30% carbohydrates. Eventually, the plan recommends a macronutrient breakdown of 40% fat, 20% protein, and 40% carbohydrates for weight maintenance.

For the first month-long phase of the plan, Dr Haver recommends each meal consists of 70% healthy fats, 20% lean protein, 10% carbohydrates to wean you off sugar and processed carbs, and encourage fat-burning. Afterward, for maintenance, this changes to 40% fat, 20% protein, 40% carbs.

The Galveston Diet is actually not all that different from the Mediterranean diet. “Both focus on reducing added sugars, processed foods, and refined grains,” says Gaby Vaca-Flores, RDN, an education specialist at HUM Nutrition. And both diets are anti-inflammatory and have a goal of healthy weight management.

Greek yogurt, eggs, and smoothies (with added protein) are all excellent options for high-protein breakfasts. On top of the protein they provide, they also have other essential nutrients, such as fiber, that help with weight loss.

To lose weight, eat fewer calories than you burn throughout the day. The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli.

Sugary, nutrient-poor breakfast foods can make you feel tired and hungry soon after eating them. To avoid cravings and aid weight loss, choose nutritious options like eggs, yogurt, fruit, vegetables, and healthy grains. When you're trying to lose weight, breakfast can set the tone for the rest of your day.