It seems like every other week a new health and wellness fad pops up and goes viral on social media. There was the carnivore diet, the no-carb “lifestyle” that promotes eating only meat. There was the egg diet, where you eat a lot of eggs. And now there’s the Valencia diet.
Created by Dr. Daniel Valencia, the diet focuses on whole foods, specifically fruits and vegetables. But is it healthy? And, just as importantly, is it sustainable for weight loss? We spoke with registered dietitian Daisy Mercer, RD, to get her take on the latest trend.
What is the Valencian Diet?
The Valencian diet is similar to the Mediterranean diet in that it seems to focus on whole, unprocessed foods, such as plant proteins, fruits, vegetables, legumes, nuts, and seeds. In a video posted by Dr. Valencia, he explained that you can eat as much fruit and vegetables as you want. For breakfast and dinner, he suggested that you should also incorporate non-meat proteins, such as eggs, Greek yogurt, or tofu.
According to the diet chart (found in this reel), the Valencia Diet calls for a caloric intake of around 1,500 calories per day, along with a recommended gram of protein for every pound of body weight.
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Is the Valencian diet healthy?
While each person has different needs, Mercer says the Valencia diet generally aligns with current dietary guidelines (as long as adequate amounts are consumed).
There isn’t a lot of research or scientific evidence to specifically support the Valencian diet, but because it’s so similar to the Mediterranean diet, Mercer says some of the studies on it may apply, especially when you consider the emphasis on plant-based eating.
“In terms of reducing meat consumption, we often see less strain on our kidneys and lower cholesterol levels,” Mercer explains.
Plus, the Valencian diet may be less restrictive than other fad diets. “Because the Valencian diet puts more emphasis on changing the types of foods we eat rather than restricting foods or calories, it is more balanced and sustainable than other popular diets,” Mercer says. “It’s always better to add more variety to our foods than to restrict food groups.”
She adds that the diet may be especially good for anyone interested in eating more whole foods or transitioning to a more plant-based way of eating, as well as anyone concerned about their heart health.
How to do the Valencian Diet
So you’ve decided to try the Valencia diet (and, of course, you’ve gotten the OK from your doctor). Now what? “Try to maintain a balance of carbs, fats and protein at each meal,” says Mercer.
She recommends using the picture of the healthiest plate (below!) to help with portion sizes and make sure you’re eating enough for your individual needs. “If you often feel fatigued or hungry an hour after eating, you may need to eat a little more.”
Vitamin and mineral deficiencies should also be on the lookout. “Meat products are packed with essential nutrients like vitamin B12, iron, magnesium, etc.,” Mercer explains. “We tend not to be able to get the same amount of these elements from a truly plant-based diet.”
And don’t be afraid to get creative in the kitchen with seasonings and flavors. “There are so many ways to make delicious meals using fruits, vegetables and whole grains,” says Mercer.
Who said that eating healthy has to be boring?
Originally published March 1, 2024; updated September 3, 2024
The Valencia Diet is trending: here’s what you need to know post first appeared on MyFitnessPal Blog.
