Valencia Diet: What You Need to Know

New health and wellness fads frequently go viral on social media, such as the carnivore diet, the zero-carb diet, and the egg diet. Now, the Valencia diet is gaining attention.

Created by Dr. Daniel Valencia, the diet emphasizes whole foods, particularly fruits and vegetables. We consulted with registered dietitian Daisy Mercer, RD, to get her perspective on this latest trend and its health and sustainability for weight loss.

The Valencia diet resembles the Mediterranean diet, focusing on whole, unprocessed foods like plant-based protein, fruits, vegetables, legumes, nuts, and seeds. Dr. Valencia, in a video, stated that you can consume unlimited fruits and vegetables. He recommended incorporating non-meat protein, such as eggs, Greek yogurt, or tofu, into breakfast and dinner.

According to the diet chart, the Valencia diet suggests a daily caloric intake of approximately 1,500 calories and 1 gram of protein per pound of bodyweight.

According to Mercer, the Valencia diet generally aligns with current dietary guidelines, as long as you eat enough food.

While there's limited research specifically on the Valencia diet, it's similar to the Mediterranean diet, so some of the studies on that diet may apply, especially the emphasis on plant-based eating.

Mercer explains that reducing meat consumption often leads to less strain on the kidneys and lower cholesterol levels.

The Valencia diet may be less restrictive than other fad diets, focusing on changing food types rather than restricting food or calories, making it more balanced and sustainable. Mercer emphasizes the importance of adding variety to your diet instead of restricting food groups.

The Valencia diet may be beneficial for individuals interested in consuming more whole foods, transitioning to a plant-based diet, or concerned about heart health.

You've chosen to try the Valencia diet, after consulting your doctor. What's next? According to Mercer, aim for a balance of carbohydrates, fats, and proteins in every meal.

She suggests using the Healthier Plate visual (below) to guide your portion sizes and ensure you're eating enough. If you frequently feel tired or hungry shortly after eating, you might need to increase your food intake.

Be mindful of vitamin and mineral deficiencies. Mercer points out that meat products are packed with essential nutrients like B12, iron, and magnesium. A truly plant-based diet may not provide enough of these nutrients.

Don't hesitate to experiment with seasonings and flavors in the kitchen. Mercer emphasizes that there are countless ways to create delicious meals using whole fruits, vegetables, and grains.

Eating healthy can be exciting and fun!