If you’re in midlife and feel like you’re doing everything “right” yet still battling stubborn weight, low energy, or mood swings—you’re not alone. The truth is, it’s not just about eating less. It’s about eating smarter, especially when hormones start shifting.
That’s where macronutrients—proteins, fats, and carbohydrates—come in. These are more than just calorie sources. They directly influence your metabolism, insulin response, and hormone production.
The Galveston Diet takes a unique, science-backed approach to macros. Unlike traditional low-fat or restrictive calorie-counting plans, it focuses on nourishing your body with the right balance of macros to reduce inflammation, regulate hormones, and support sustainable fat loss—especially for women in perimenopause and beyond.
Macro Breakdown of the Galveston Diet
When it comes to fueling your body on the Galveston Diet, understanding the role of each macronutrient is key. Rather than focusing solely on calories, this diet emphasizes quality and balance of proteins, fats, and carbohydrates to support hormone health and metabolism.
🥩 Protein – Moderate to High Intake
Protein plays a vital role in building and preserving lean muscle mass, which naturally declines with age. It also supports your metabolism and provides the building blocks for hormone production.
- Helps maintain muscle mass and supports metabolic rate
- Essential for hormone synthesis and repair
- Keeps you full and reduces cravings
- Sources: Grass-fed meats, wild-caught fish, pasture-raised eggs, tofu, legumes
🥑 Healthy Fats – Moderate to High Intake
Healthy fats are truly the unsung heroes of hormone health. They’re essential for hormone synthesis, brain function, and reducing inflammation—common challenges in midlife.
- Supports hormone production and balance
- Provides long-lasting energy and satiety
- Reduces inflammation and supports brain health
- Sources: Avocados, extra virgin olive oil, nuts, seeds, fatty fish (salmon, mackerel)
Also Read: What is the Halal Diet?
🥦 Carbohydrates – Low to Moderate Intake (Focus on Low-Glycemic Choices)
Carbohydrates provide essential energy, but the Galveston Diet focuses on low-glycemic carbs that avoid blood sugar spikes and support insulin sensitivity.
- Fuels your body without causing insulin resistance
- Provides fiber, antioxidants, and essential micronutrients
- Supports digestion and inflammation control
- Sources: Non-starchy vegetables (leafy greens, bell peppers, zucchini), berries, quinoa (limited whole grains)
Typical Macro Ratios in the Galveston Diet
While the Galveston Diet doesn’t require rigid macro counting, having a general sense of macronutrient proportions can be a helpful guide—especially if you’re new to this approach.
A common macro breakdown aligned with the diet’s principles looks like this:
- Protein: 30–40% of your daily calories
- Fat: 40–50% of your daily calories
- Carbohydrates: 15–25% of your daily calories
Why These Ratios Matter
These ratios are designed to support hormone balance, reduce inflammation, and stabilize blood sugar levels—key factors for weight loss and overall wellness in midlife women. A higher fat intake provides the essential building blocks for hormones, while moderate protein helps preserve muscle mass and keep metabolism active. Controlled carbohydrate intake, focusing on low-glycemic sources, prevents insulin spikes that can disrupt hormone harmony.
Putting It Into Practice
For example, if you consume 1,800 calories a day, aiming for 35% protein means about 157 grams of protein, while 45% fat equals roughly 90 grams of healthy fats, and carbs would be around 70 grams. This could look like grilled salmon, avocado salad, non-starchy veggies, and a handful of berries spread across your meals.
Tailoring to Your Needs
Remember, these are starting points—not strict rules. Your ideal macro ratio may shift based on your activity level, age, metabolism, or specific health goals. Some may find a slightly higher carb intake works better, while others benefit from more fat. The key is to stay flexible, prioritize whole, nutrient-dense foods, and listen to your body’s signals.
A Word of Caution
Avoid obsessing over hitting exact macro percentages daily. The Galveston Diet emphasizes balance and quality over perfection, so focus more on nourishing your body with real food and less on crunching numbers obsessively. Read more about Galveston Diet Food List
Why These Macro Ratios?
Choosing the right balance of macronutrients isn’t just about numbers—it’s about how these ratios actively support your body’s hormone health and overall well-being, especially during midlife.
- Support Hormone Balance: The right mix of protein and healthy fats helps regulate key hormones like estrogen, insulin, and cortisol. Balanced hormones mean better mood stability, fewer hot flashes, and improved metabolic function.
- Reduce Inflammation: Limiting excess sugars and processed carbs lowers inflammation, a common underlying cause of many hormonal issues. This reduction helps ease joint pain, brain fog, and unwanted weight gain.
- Promote Satiety: Protein and fats digest slowly, keeping you full longer and reducing cravings for sugary or processed foods. This helps control calorie intake naturally without feeling deprived.
- Preserve Lean Muscle Mass: Maintaining muscle is crucial for metabolism and physical strength as you age. A higher protein intake supports muscle repair and retention, especially important during weight loss phases.
Sample Macro Calculations for a Day on the Galveston Diet
To understand how the Galveston Diet’s macronutrients come together in real meals, here’s an example based on a daily intake of approximately 1,800 calories. This plan balances protein, fats, and carbohydrates to support hormone health, energy stability, and fat loss.
🔸 Daily Macro Targets
The goal is to aim for approximately:
| Macronutrient | Amount | Percentage of Calories |
|---|---|---|
| Protein | ~120g | 30% |
| Fat | ~90g | 45% |
| Carbohydrates | ~85g | 25% |
These ratios provide a strong foundation for hormone balance, satiety, and metabolic support.
🥑 Post-Fasting Breakfast
Starting your eating window with a nutrient-dense meal is crucial. This breakfast combines healthy fats, moderate protein, and fiber-rich carbs to fuel your metabolism and keep blood sugar steady after fasting.
| Food Item | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|
| Avocado toast (almond flour bread) | 7 | 15 | 12 |
| Boiled egg | 6 | 5 | 1 |
| Berries | 2 | 2 | 5 |
| Total | 15 | 22 | 18 |
🍽️ Lunch & 🥣 Snack
For lunch and snack, the focus is on anti-inflammatory omega-3s, lean protein, and gut-supportive foods. This combination helps maintain steady energy and supports muscle retention through the day.
| Food Item | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|
| Grilled salmon | 25 | 15 | 0 |
| Kale salad with olive oil & pumpkin seeds | 5 | 13 | 10 |
| Unsweetened Greek yogurt + chia seeds (Snack) | 20 | 12 | 8 |
| Total | 50 | 40 | 18 |
🍲 Dinner
A protein-rich dinner with fiber-packed vegetables and healthy fats helps with muscle maintenance and supports detoxification pathways, promoting restful sleep and overnight recovery.
| Food Item | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|
| Chicken stir-fry | 30 | 10 | 8 |
| Broccoli & cauliflower rice | 5 | 5 | 10 |
| Tahini drizzle | 0 | 5 | 0 |
| Total | 35 | 20 | 18 |
💡 Tip: These meals fit well within intermittent fasting windows and provide balanced, hormone-supportive nutrition. Adjust portion sizes and ingredients based on your personal calorie needs and taste preferences.
How to Track Macros on the Galveston Diet
Tracking your macros can be simple and effective when done thoughtfully. The goal is to support hormonal balance and weight management without stress or rigidity.
Use Reliable Tracking Tools
Leverage free apps like MyFitnessPal, Cronometer, or Lose It! to get quick estimates of your daily protein, fat, and carbohydrate intake. These tools help you stay aware of your macro distribution while focusing on whole foods.
Prioritize Food Quality Over Exact Numbers
Macros matter, but so does the source. Choose whole, nutrient-dense foods such as fresh vegetables, healthy fats (avocado, olive oil, nuts), and clean proteins (grass-fed meat, wild fish, eggs). This approach supports hormone health far better than processed foods with added sugars and unhealthy fats.
Practice Mindful Portion Control
If detailed tracking feels overwhelming, switch to intuitive portion control. Use these simple visual cues for balanced meals:
- Protein: A palm-sized portion
- Healthy Fats: A thumb-sized portion
- Carbohydrates: A cupped hand portion of low-glycemic veggies or fruits
Stay Flexible and Adjust as Needed
Listen to your body’s hunger and fullness signals. Your macro needs may shift based on activity levels, age, or goals—adjust portions accordingly without stress.
Remember Hydration and Meal Timing
Staying hydrated supports metabolism and hormone function. Also, pair macro tracking with the Galveston Diet’s intermittent fasting principles (such as 16:8 or 14:10 windows) for enhanced benefits.
Common Mistakes to Avoid
When following the Galveston Diet macros, it’s easy to fall into some common pitfalls that can undermine your progress:
❌ Overeating carbs—even if they’re “healthy.”
Not all carbs are created equal, and even low-glycemic carbs can add up quickly. Too many carbs can spike insulin and disrupt hormone balance, so portion control is key.
❌ Ignoring fats or fearing them.
Healthy fats are essential for hormone production and overall well-being. Cutting fats too low can leave you feeling fatigued and hinder your progress.
❌ Neglecting protein, especially in midlife.
Protein supports muscle mass, metabolism, and hormone synthesis. Skimping on protein can lead to muscle loss and slow metabolism, making weight loss harder.
❌ Focusing only on hitting macro numbers instead of quality.
Tracking macros is helpful, but prioritizing whole, nutrient-dense foods over processed options makes a bigger impact on inflammation and hormone health. Read more about Is Popcorn a Gluten-Free Food
Conclusion
Getting your macros right isn’t just about counting numbers—it’s about fueling your body in a way that supports your hormones, energy, and overall vitality.
The Galveston Diet makes this simple by focusing on whole, anti-inflammatory foods and smart fasting practices that work with your body, not against it.
When you prioritize both quality and balance in your proteins, fats, and carbs, you set yourself up for lasting hormone harmony, steady energy, and sustainable weight loss. It’s not a quick fix—it’s a lifestyle that empowers you to feel your best every day.
FAQs
What are the macros on the Galveston Diet?
The Galveston Diet focuses on a macro balance that supports hormone health—typically around 30–40% protein, 40–50% healthy fats, and 15–25% low-glycemic carbohydrates. This combination promotes fat loss, muscle retention, and stable blood sugar levels.
What are the Galveston Diet settings?
The Galveston Diet settings refer to its core principles: emphasizing anti-inflammatory, whole foods; moderate to high intake of healthy fats and proteins; low-glycemic carbs; and incorporating intermittent fasting (usually a 16:8 or 14:10 fasting-to-eating window) to support hormone balance and weight loss.
What is the difference between the Mediterranean Diet and the Galveston Diet?
While both diets emphasize healthy fats and whole foods, the Mediterranean Diet focuses broadly on plant-based eating, olive oil, fish, and moderate wine consumption. The Galveston Diet, specifically designed for midlife women, combines anti-inflammatory foods with a targeted macro balance and intermittent fasting to support hormonal health and weight loss.
Is the Galveston Diet a low carb diet?
Yes, the Galveston Diet is a low-to-moderate-carbohydrate diet, focusing on low-glycemic, non-starchy vegetables and limited fruits. It’s not about eliminating carbs but choosing types that stabilize blood sugar and reduce inflammation.
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