It seems like every two weeks there’s a new health and wellness fad on social media. There’s the carnivore diet, a carb-free “lifestyle” that promotes eating only meat. There’s the egg diet, a diet that involves eating a lot of eggs. And now there’s the Valencia diet.
This diet, created by Dr. Daniel Valencia, focuses on whole grains, especially fruits and vegetables. But is it healthy? And more importantly, is it sustainable for weight loss? We interviewed registered dietitian Daisy Mercer, RD, to get her take on the latest trend.
What is the Valencia Diet?
The Valencian diet is similar to the Mediterranean diet, focusing on plant-based proteins, fruits, vegetables, legumes, nuts, and seeds, as well as unprocessed whole grains. video In Dr. Valencia’s post, he explains that you can eat as many fruits and vegetables as you want. He also suggests eating non-meat proteins like eggs, Greek yogurt, and tofu for breakfast and dinner.
According to the diet plan (found in) This reel), the Valencia diet requires about 1,500 calories per day and recommends 1 gram of protein per pound of body weight.
Also try >> Ask a Nutritionist: What’s the Best Way to Break Down Carbs, Protein, and Fat for Weight Loss?
Is the Valencia Diet Healthy?
While everyone’s needs are different, Mercer says the Valencia diet is generally consistent with current dietary guidelines (as long as you eat it in moderation).
Although there isn’t a lot of research or scientific evidence specifically supporting the Valencian diet, it’s very similar to the Mediterranean diet, Mercer says: research This may be especially true given the emphasis on a plant-based diet.
“In terms of reducing meat consumption, we often It relieves the burden on our kidneysAnd it helps lower cholesterol levels,” explains Mercer.
What’s more, the Valencian diet may be less restrictive than other fad diets. “The Valencian diet is more balanced and sustainable than other popular diets because it emphasizes changing the types of foods we eat more than restricting foods/calories,” says Mercer. “It’s always better to add variety to your diet than to restrict food groups.”
She added that this diet could be especially good for people who are interested in eating more whole grains or switching to a plant-based diet, as well as those concerned about their health. Heart Health.
How to do the Valencia diet
So you’ve decided to try the Valencia diet (with your doctor’s permission, of course). Now what? “Balance your carbs, fats, and proteins at each meal,” says Mercer.
She recommends using the Healthy Plate Visual (below!) to help you manage your portions and make sure you’re eating enough for your individual needs: “If you feel tired or hungry an hour or so after eating, you may need to eat a little more.”
Be aware of vitamin and mineral deficiencies, too. “Meat products are loaded with essential nutrients like B12, iron, and magnesium,” Mercer explains. “We tend to Can’t get that much “It’s impossible to include these things in a true 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 with whole fruits, vegetables, and grains!” says Mercer.
Who said eating healthy had to be boring?!
Originally published on March 1, 2024; Updated on September 3, 2024
The Valencia Diet is trending. Here’s what you need to know. This post originally appeared on the MyFitnessPal blog.
