It seems like every other week, a new health or wellness fad spreads on social media. There was the Carnivore Diet, a zero-carb “lifestyle” that encourages eating only meat. There was also the Egg Diet, which encourages eating lots of eggs. And now there’s the Valencian Diet.
Created by Dr. Daniel Valencia, this diet places an emphasis on whole foods, especially fruits and vegetables. But is it healthy? And, just as important, can you sustain the weight loss? We spoke to registered dietitian Daisy Mercer for her thoughts on this latest trend.
What is the Valencia Diet?
The Valencian diet is similar to the Mediterranean diet in that it emphasizes whole, unprocessed foods such as plant proteins, fruits, vegetables, legumes, nuts and seeds. video Dr Valencia’s post says you can eat as many fruits and vegetables as you like, and he recommends including non-meat proteins like eggs, Greek yogurt, or tofu for breakfast and dinner.
Diet Chart ( This reel), The Valencia Diet calls for a caloric intake of approximately 1,500 calories per day and recommends 1 gram of protein per pound of body weight.
You might also like >> Ask a Nutritionist: What’s the Best Carbohydrate, Protein, and Fat Breakdown for Weight Loss?
Is the Valencia Diet healthy?
While everyone’s needs are different, the Valencia Diet is generally in line with current dietary guidelines (as long as you’re eating the right portions), says Mercer.
While there isn’t much research or scientific evidence supporting the Valencian Diet specifically, it is very similar to the Mediterranean Diet, Mercer says. the study That could be the case around here, especially considering the emphasis on plant-based eating.
“In terms of reducing meat consumption, Reduces the burden on the kidneys“It also helps lower cholesterol levels,” Mercer explains.
Not only that, but the Valencian Diet may be less restrictive than other fad diets. “Because the Valencian Diet focuses on changing the types of foods you eat, rather than restricting foods or calories, it’s more balanced and sustainable than other popular diets,” Mercer says. “It’s always better to add more variety to your food than to restrict food groups.”
She says the diet is perfect for people who are interested in eating more whole foods, who want to transition to a plant-based diet, and Heart Health.
How to do the Valencia diet
You’ve decided to give the Valencia Diet a try (with your doctor’s approval, of course). So what’s next? “Make sure you have a balance of carbs, fat, and protein at every meal,” says Mercer.
She recommends using the Healthy Plate visual (below!) to determine portion sizes and make sure you’re eating enough for your needs: “If you often feel tired or hungry an hour or so after eating, you may need to eat a bit more.”
Beware of vitamin and mineral deficiencies, too. “Meat products are rich in essential nutrients like vitamin B12, iron and magnesium,” Mercer explains. “We You can’t get much out of it On a truly plant-based diet, you don’t need to consume these.”
And don’t be afraid to get creative with seasonings and flavors in the kitchen: “There are so many ways to create delicious meals using whole fruits, vegetables, and grains!” says Mercer.
Who said eating healthy has to be boring?
Originally published on March 1, 2024 and updated on September 3, 2024.
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