Chef Chris Valdes shot to fame as a finalist on Season 14 of Food Network Star and is a renowned cook, author, and TV host, sharing his love of food and making mouths water wherever he serves up his delicious dishes. But the Miami native decided to take a closer look at the ingredients available to him, when he embarked on a weight loss journey that saw him burn 40 pounds of fat without compromising his passion for flavor.
Valdes recently took a little time out of the kitchen to chat with M&F, explaining how he’s not only lost this weight, but has also tackled his body and mind to keep it off in a sustainable way.
“I would describe my cooking as bold, flavorful, and heavily influenced by my Cuban roots,” says Valdes. “I love taking the Latin and Caribbean flavors that I grew up with and giving them a modern twist.”
Of course, the life of a chef runs somewhat contrary to a calorie deficit, and with a wide range of ingredients offered by these styles of cooking, staying in shape requires a conscious effort.
“I don’t think you can label Latin food as simply healthy or unhealthy,” says Valdes. “There are so many naturally nutritious ingredients such as beans, vegetables, lean proteins, seafood, avocado, fresh herbs, citrus and spices. “But at the same time, some of the comfort foods that I grew up loving can be fried, heavy in carbohydrates, or served in very large portions. I’ve now learned that I don’t have to stop eating the foods that connect me to my culture. Instead, I can change the cooking method, adjust the portions, and make smarter ingredient choices while keeping the flavors that make those dishes special.”
Of course, the foods that we crave are often tied to our emotions. “Since I was a kid, food was love, comfort, family, and celebration,” says Valdes. “My dad would treat me to chicken nuggets almost daily. “I grew up in our family restaurant, where food was around us 24/7. And, growing up Latino, it felt like everything provided a reason to gather and celebrate… and wherever there was a celebration, there was food.”
Chef Chris Valdes Examined His Emotional Relationship with Food
As a kid, Valdes’ world was turned upside down when his father went to prison and the family restaurant closed. “Around that time, I remember seeing cooking on television and becoming fascinated by it,” he shares. “When I started cooking for myself, I discovered this space where I could create, focus, and feel good about something during a time when so much around me didn’t feel good. In many ways, cooking saved me then. What started as a source of comfort eventually became my passion, my career, and the way I would build my life.”
Still, tasting six of seven dishes per day while in culinary school would make its mark. “There still isn’t really an ‘OFF’ switch,” he says of his appetite. “I even daydream about food.”
At 23 years old, Valdes was told that his cholesterol was “far too high,” noting that this was a “wake up call.” But his initial efforts were simply not sustainable. He hired a trainer and threw himself into the gym, but when he scaled back the sessions, much of the weight came back. “At 25, I even underwent liposuction,” shares Valdes. “At the time, part of me believed that if I could physically change my body, maybe everything else would fall into place, but it didn’t. What I learned was that changing my body didn’t automatically change my habits, my mindset, or my relationship with food. Liposuction could change what I saw in the mirror, but it couldn’t teach me discipline or consistency… I had to do that for myself.”
The chef, who often wows audiences on Good Morning America, knew that his identity and his livelihood revolved around food so abstaining was not an option, but changing his relationship with eating would become key. So, to stay active, Valdes tried, and then discovered a lasting love for CrossFit, and these sessions also served to improve his mental outlook.
“I didn’t have to think about everything I was carrying or what tomorrow looked like. I just need to get through the next rep,” explains the chef, noting that he built up healthier rituals by committing to the 21/90 rule, which theorizes that it takes 21 days to build a new habit, and then an additional 90 days to make it stick.
Chef Chris Valdes Now Cooks Healthier, but Never Compromises on Taste
To dial-in his food intake, Valdes made some quick and lasting changes such as giving up on sugary sodas. “It’s funny because something that once seemed completely normal doesn’t appeal to me anymore,” he shares. “I also started pulling away from really greasy foods and becoming more conscious of how certain foods made me feel after eating them. I realized that eating something just because it tasted good, for five minutes, wasn’t always worth feeling sluggish for afterward.”
Valdes explains that once he stopped thinking about removing ingredients like sugar and fat, his next step was to concentrate on the healthy ingredients that he could add. “Now I add more protein, vegetables, fresh ingredients, and foods that actually kept me satisfied.”
For this successful chef, keeping the weight off has been made easier by making smart swaps. “I’ll grill, roast, air-fry, or sear something instead of automatically deep frying it,” says Valdes. “I will use fresh citrus, herbs, garlic, chiles, and spices to create flavor rather than relying on heavy sauces. I’ll choose leaner proteins, incorporate more vegetables, and pay attention to portion sizes.”
One thing that Valdes draws the line at swapping out is flavor. “If the healthier version doesn’t taste good, you’re probably not going to stick with it,” he notes.
Being more conscious about his cooking methods and the ingredients utilized has not only battled the bulge but also made Valdes a better chef.
“I don’t consider myself a ‘healthy chef’ and I don’t want people to think I’m suddenly giving up the Cuban and Latin foods that I love, because that’s not realistic for me, and I don’t think it has to be,” he explains. “Instead, I’ve become much more intentional, and this has actually made me more creative as a chef, because I love the challenge of finding ways to keep the soul of a dish, while making choices that better fit the way I want to live today.”
To follow Chef Chris Valdes on Instagram, click here.
