It seems like every other week there’s some new health fad going viral on social media. There is the carnivore diet, which promotes a zero-carbohydrate “lifestyle” of eating only meat. There is an egg diet, which involves eating a bunch of eggs. Now, there’s the Valencian diet.
Founded by Dr. Daniel Valencia, the diet focuses on whole foods, especially fruits and vegetables. But is it healthy? Equally important, are its weight loss results sustainable? We spoke with Daisy Mercer, R.D.D., to get her take on the latest trends.
What is the Valencian Diet?
The Valencian diet looks similar to the Mediterranean diet in that it appears to center on natural, unprocessed foods, including plant-based proteins, fruits, vegetables, legumes, nuts, and seeds. In the video posted by Dr. Valencia, he explains that you can eat as many fruits and vegetables as you want. For breakfast and dinner, he suggests you should also include non-meat protein, such as eggs, Greek yogurt or tofu.
According to the dietary chart (see this volume), the Valencian diet requires approximately 1,500 calories per day, with a recommendation of 1 gram of protein per pound of body weight.
Also try>>Ask a nutritionist: What are the best carbs, proteins, and fats to break down for weight loss?
Is eating healthy in Valencia?
While everyone has different needs, Mercer says the Valencian diet generally meets current dietary guidelines (as long as you eat enough).
There’s not a lot of research or scientific evidence to specifically support the Valencian diet, but since it’s so similar to the Mediterranean diet, Mercer says some of the relevant research could apply, especially when you consider the emphasis on plant-based eating.
“In terms of reducing meat consumption, we often see a reduction in kidney load and lower cholesterol levels,” Mercer explains.
Not only that, the Valencian diet may be less restrictive than other fad diets. “Because the Valencian Diet places more emphasis on changing the types of foods we eat rather than restricting foods/calories, it is more balanced and sustainable than some other popular diets,” Mercer said. “It’s always better to add more variety to our food than to limit it.”
She adds that this diet may be particularly beneficial for anyone interested in eating more whole foods or switching to a more plant-based diet, as well as anyone concerned about heart health.
How to do the Valencian Diet
So you decide to try the Valencian Diet (in consultation with your doctor, of course). What now? “Try to keep a balance of carbohydrates, fats and protein at each meal,” says Mercer.
She recommends using the “Healthier Plate” visual (below!) to help adjust portion sizes and ensure you’re eating enough to meet your personal needs. “If you often feel tired or hungry an hour or so after a meal, you may need to eat more.”
Also watch out for vitamin and mineral deficiencies. “Meat products are rich in essential nutrients such as B12, iron, and magnesium,” Mercer explains. “We often don’t get as many of these things through a true plant-based diet.”
Don’t be afraid to get creative with spices and flavors in the kitchen. “There are so many ways to make delicious meals using whole fruits, vegetables and grains!” says Mercer.
Who says healthy eating has to be boring?
Originally published March 1, 2024; updated September 3, 2024
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