WHAT IS THE VALENCIA DIET FOR WEIGHT LOSS? BENEFITS, RISKS, AND HOW TO TRY IT SAFELY, PER RDS

If you search the “Valencia diet” on TikTok, you’ll find dozens of upbeat videos of Daniel Valencia, DO, a Texas-based doctor of osteopathic medicine, giving recipe recommendations, healthy eating tips, and lighthearted quips in both English and Spanish. The Valencia lifestyle, as he calls it, promises a variety of health-boosting benefits like weight loss, reduced inflammation, better sleep, and more energy.

Based on the comments under Dr. Valencia’s videos, it’s clear that TikTokers are loving his practical advice, positive outlook, and encouragement to live a healthy lifestyle. “Dr. Valencia you make food sound so delish!!!” one user writes about this video. Many followers also appreciate the way Dr. Valencia, who is of Mexican heritage, incorporates traditional Mexican recipes into his daily routine and reaches Spanish-speaking audiences, with positive comments like “I love that you speak Spanish and translate to English 🥰” and “I appreciate the time that you spend with us to teach us. Thank you very much.”

Dr. Valencia’s followers also rave about their weight loss success. One TikToker claims she shed nearly 30 pounds, gained muscle, and even improved her blood pressure while following the Valencia diet. Another follower says, “Lost 10 pounds and have kept them off!!!”

Weight loss is an individual journey, and as with any social media trend, experts warn that the Valencia diet isn’t a one-size-fits-all solution for your weight goals. You should always speak to your doctor and/or a registered dietitian before trying a new eating plan.

So, can the Valencia diet really help with weight loss and everything else the internet claims? Here’s what the diet involves and what experts want you to know before trying it.

Meet the experts: Suzanne Elizondo, RDN, is a registered dietitian nutritionist and certified health coach based in Santa Monica, California. Emma Laing, PhD, RDN, is the director of dietetics at the University of Georgia and spokesperson for the Academy of Nutrition and Dietetics.

What is the Valencia diet?

Generally speaking, the Valencia diet plan prioritizes fruits, vegetables, and plant-based proteins, says Suzanne Elizondo, RDN, a California-based dietitian and certified health coach.

Dr. Valencia’s full plan and workbook can be purchased via his TikTok page, and while Dr. Valencia did not respond to Women’s Health’s request for comment on the diet’s origins, he mentions in this video that he released the Valencia diet in early 2023 and that it was originally created for weight loss purposes. In the video, Dr. Valencia also says that the diet can potentially help with health conditions like diabetes, hypertension, and high cholesterol.

The Valencia diet includes the following guidelines, per this video:

• Breakfast: Three fruits and one non-meat protein
• Snack (optional): One large fruit
• Lunch: Three veggies, one protein, one carbohydrate
• Dinner: Veggies, legumes, and/or salad, one non-meat protein, and one fruit

If you have diabetes, Dr. Valencia recommends:

• Breakfast: Two low-glycemic fruits* or two vegetables
• Snack: One non-meat protein
• Lunch: Three vegetables, one protein, one carbohydrate
• Dinner: Veggies, legumes, or and/or salad and two non-meat proteins

*Low-glycemic options include all berries, apples, pears, kiwis, oranges, peaches, plums, watermelon, and veggies like jicama and sweet potatoes. High-glycemic fruits include mangos, melons, pineapple, grapes, and bananas.

Examples of other food options, per the plan:

• Fruit: apples, oranges, pears, kiwis, or a cup of strawberries
• Large fruit: mangos, melons, pineapples
• Non-meat protein: eggs, nuts, cottage cheese, yogurt/milkshakes, avocados, beans, quinoa, peanut butter, or hummus
• Protein: chicken, steak, fish, or pork

On the Valencia diet, your daily calorie intake should ideally hover around 1,500 calories or less, with about 400 calories coming from breakfast and snack, 700 calories coming from lunch, and 400 for dinner. (That said, some versions of the diet on TikTok lean more toward 1,800 total daily calories, so it may be flexible depending on your goals). It’s recommended that you consume one gram of protein per pound of body weight, fruits should be fist-sized, and large fruits can be the size of two fists. You can also incorporate up to four “cheat meals” per week during which you can eat anything, per Dr. Valencia.

You’re encouraged to fast for at least 12 hours overnight (8 a.m. to 8 a.m., for instance) and incorporate 20-minute walks or workouts into your routine, eventually working up to 100 minutes of movement per day. Getting seven hours of sleep per night and reducing stress levels will also help you reach your goals.

Is the Valencia diet similar to the Mediterranean diet?

Some have pointed out that the Valencia diet is similar to the Mediterranean diet since they both promote fruits, vegetables, and plant-based proteins. (Its name may also remind you of Valencia, Spain, which is in the Mediterranean, although seemingly not related to this diet trend.) However, there are some distinctions between the two plans, says Emma Laing, PhD, RDN, director of dietetics at the University of Georgia and spokesperson for the Academy of Nutrition and Dietetics.

“A key difference is that the Mediterranean diet has been studied extensively and promotes a wider variety of foods, such as whole grains, extra virgin olive oil, and the inclusion of fish and seafood several times per week,” she says. In addition to helping you get essential nutrients into your diet, the Mediterranean diet has many health benefits and might even decrease the risk of diabetes and cardiovascular diseases, research has shown.

Benefits Of The Valencia Diet

On social media, Dr. Valencia claims that his diet helps people lose weight, control sugar and inflammation levels, improve bowel movements, and regulate their menstrual cycles. However, “to date, we do not have peer-reviewed evidence supporting the efficacy of this diet,” says Dr. Laing.

Although there isn’t any research on the Valencia diet to confirm its exact benefits, sticking to a low-calorie diet containing high-fiber fruits and veggies and one gram of protein per body weight isn’t such a bad idea for weight loss. In fact, aiming to eat 1,500 calories or less per day while hitting your protein and fiber goals could be the ideal approach to weight loss since it helps you stay satiated, a 2024 study in Obesity Science and Practice found.

The Valencia diet emphasizes fruits, vegetables, and plant-based proteins—a meal plan that Dr. Laing generally approves of, noting that many adults in the U.S. don’t consume enough of these foods. People who adhere to a plant-based diet may also experience weight loss, reduced risk of heart disease, and improved cholesterol and blood pressure levels, per a 2020 study in Clinical Nutrition.

Additionally, the inclusion of “cheat meals” offers a bit of flexibility for those nights when you’re craving something different. Intermittent fasting can also help you lose weight, so that 12-hour overnight window of not eating could also help you see results. Finally, Dr. Valencia often makes it a point to recommend foods and meals that are safe for folks with diabetes—which can be especially helpful if you’re trying to watch your blood sugar.

Potential Risks Of The Valencia Diet

It’s important to not allow your calorie intake to dip too low, to avoid losing weight quickly. While 1,500 calories might be reasonable and sustainable for some people, it may not be enough for others—or it could cause people to [accidentally] undereat, says Dr. Laing. (It is worth noting that, in many videos like this one, Dr. Valencia explicitly says to never starve yourself and to eat when you’re hungry.)

If you’re not accustomed to a diet plan for weight loss, starting the Valencia diet may also cause you to lose weight too rapidly. “Losing weight too quickly and without the personalized guidance from a healthcare provider can result in weight cycling, which can be harmful to your health in itself,” says Dr. Laing. Weight cycling refers to the repeated process (“cycle”) of weight loss and gain over time, and it may even lead to increased body and abdominal fat, an older study shows.

Your individual calorie needs depend on things like age, sex, height, weight, and your activity levels, Elizondo says, so make sure to calculate a calorie deficit that makes sense for you and your body. Additionally, any restrictive diet could be risky for people with eating disorders or disordered eating, so exercise caution before diving headfirst into this diet plan. To be safe, always speak to your doctor before entering a calorie deficit to make sure you’re on a weight loss plan that’s safe and sustainable for you.

How To Try The Valencia Diet Safely

Depending on a person’s typical eating and activity patterns, the Valencia diet is likely safe to try, Dr. Laing says. However, you should do so under the guidance of a doctor or registered dietitian who is familiar with your medical history. “Meal plans should be individualized, particularly for those who are managing a medical condition,” she says. “A registered dietitian can evaluate your current eating and activity patterns and suggest realistic changes that will be sustainable over time.”

If you’ve been diagnosed with a condition like diabetes, it may also help to have your doctor run some lab tests in addition to your dietary changes to make sure your blood sugar remains in a healthy range.

Additional reporting by Tianna Soto.

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2024-08-30T13:04:48Z dg43tfdfdgfd