Vegan Dieting: Mastering The 80-10-10 Rule For Health

The 80/10/10 diet is a low-fat, raw vegan diet created by Dr. Douglas Graham, a raw food specialist, professional chiropractor, and athlete. The diet recommends that 80% of calories come from carbohydrates, and no more than 10% each from protein and fat. It is based on the idea that humans are naturally frugivores, or fruit-eating creatures, and that our digestive systems are designed to eat fruit and tender, leafy greens. The diet recommends the consumption of raw, low-fat plant foods, including low-fat, raw, and unprocessed fruits and soft greens. It discourages the consumption of cooked, high-fat, and protein-rich foods, including meat, eggs, dairy, and processed fats. The 80/10/10 diet is promoted as a long-term solution to improve lifespan and reduce obesity and disease.

Eat lots of raw fruit and vegetables

The 80/10/10 diet is a low-fat, raw vegan diet that encourages the consumption of raw, low-fat plant foods. It is based on the idea that humans are naturally frugivores, or fruit-eating creatures, and that our digestive system is designed to eat fruit and fresh, leafy greens.

The diet recommends that 90-97% of your calories come from sweet and non-sweet fruits, 2-6% from leafy greens, and 0-8% from other vegetables, fatty fruits, nuts, and seeds.

Focus on Fruits and Tender Greens

The 80/10/10 diet is centered around raw fruits and tender, leafy greens, which are believed to contain all the essential nutrients that the human body requires. It is important to prioritize these food groups and ensure they make up the majority of your diet.

Start Your Day with Fruits or a Green Smoothie

Low-fat raw vegans usually start their day with several glasses of green smoothie or large portions of fresh fruit to obtain the calories they need. This can be a great way to ensure you are getting enough calories and nutrients to keep your body functioning properly.

Include a Variety of Fruits and Vegetables

While the diet focuses on raw fruits and tender greens, other types of vegetables can also be consumed, including cabbage, celery, broccoli, and cauliflower. These are considered harder to digest, so they should be included in smaller proportions.

Be Mindful of Portion Sizes

Following the 80/10/10 diet typically requires consuming a large volume of food. To meet your daily calorie and nutrient requirements, you may need to eat around 6 lbs (3.3 kg) of fruit and 4 lbs (1.8 kg) of vegetables per day. This may be more than you are used to eating, so it is important to gradually adjust to the portion sizes.

Limit High-Fat Foods

The 80/10/10 diet recommends limiting your intake of high-fat foods to 10% of your total calories. This includes foods like avocado, nuts, and seeds, which should be limited to one small serving per day.

Listen to Your Body

While following the guidelines of the 80/10/10 diet, it is also important to listen to your body and adjust as needed. Some people may find that they feel their best with a slightly higher fat intake, so finding a healthy balance is crucial.

Consider Taking Supplements

The 80/10/10 diet may potentially lead to vitamin B12 deficiency, as it restricts certain foods that are good sources of this nutrient. Consult with a healthcare professional to determine if you should consider taking a vitamin B12 supplement to ensure adequate intake.

Avoid cooked, high-fat and protein-rich foods

The 80/10/10 diet is a low-fat, raw vegan diet developed by Dr. Douglas Graham, a raw foodist, retired chiropractor, and former athlete. It is based on the idea that humans are naturally frugivores, or fruit-eating creatures, and that our digestive system is designed to eat fruit and fresh, leafy greens.

The diet recommends avoiding cooked, high-fat, and protein-rich foods. This includes meat, seafood, eggs, and dairy products, as well as processed fats like butter, margarine, vegetable oil, and nut oils. Cooked, dehydrated, and processed foods like grains, starchy vegetables, beans, dried fruit, and baked goods are also discouraged.

• Focus on raw, low-fat plant foods: Prioritize consuming raw, unprocessed, and low-fat plant foods, such as fruits and soft greens. Examples include leafy greens like lettuce, and fruits like bananas, berries, and citrus fruits.
• Limit high-fat foods: Keep your fat intake to less than 10% of your total calories. Foods high in fat, such as avocado, nuts, and seeds, should be limited to one small serving per day.
• Avoid animal products: Stay away from meat, seafood, eggs, and dairy. These are typically high in protein and fat. Instead, opt for plant-based sources of protein like tofu, tempeh, beans, and lentils.
• Choose low-fat cooking methods: If you do cook your foods, opt for methods that minimize nutrient loss, such as cooking at low temperatures for short periods without too much water.
• Be mindful of processed foods: Processed foods, including baked goods, junk food, and even some taste enhancers like artificial sweeteners, often contain high levels of fat and protein. Read labels carefully and choose whole, unprocessed options whenever possible.
• Plan your meals: To ensure you're getting adequate nutrition and avoiding high-fat, cooked, and protein-rich foods, it's important to plan your meals. This is especially important when eating out or in social situations, as finding suitable options may be challenging.
• Consider supplements: The 80/10/10 diet may limit your intake of certain nutrients, like vitamin B12 and iodine. Speak to your healthcare provider about taking supplements to ensure you're meeting your nutritional needs.

Exercise regularly

Exercise is an important component of the 80/10/10 diet, and it is recommended that you engage in some form of aerobic exercise every day. Strength-training exercises are also encouraged, with a recommendation of three sessions per week.

The creator of the 80/10/10 diet, Dr. Douglas Graham, asserts that if you are not regularly exercising, you are not following the program correctly. Graham is a lifelong athlete and has been eating a raw food diet for over thirty years. He has acted as a dietary advisor to many world-class athletes, including tennis player Martina Navratilova and actress Demi Moore.

The 80/10/10 diet is not just about what you eat but also about improving your overall health and longevity. Getting enough sleep, exercising regularly, and exposing yourself to sunshine are all part of the program. A positive attitude is also considered key to achieving optimal health.

The diet itself is a low-fat, raw vegan diet that consists primarily of fruit, with smaller amounts of leafy greens and other foods. It is quite restrictive, and it requires discipline to stick to it. However, many people have reported success on this program, including improved athletic performance and recovery from chronic illnesses.

Eat mono meals

Eating mono meals is a key part of the 80/10/10 diet. This is because the diet requires at least 80% of your calories to come from carbohydrates, and eating mono meals of fruit is an easy way to achieve this.

Mono meals involve eating just one food item or food group for each meal. This could be a single type of fruit, such as pineapple, bananas, mangoes, or apples. Or it could be a food group, such as meat, fruits, or vegetables.

The mono diet is popular because it is a simple way to lose weight without having to track your intake or plan your meals in advance. However, it is important to be aware that this diet is not based on any evidence and can be overly restrictive, unsustainable, and unhealthy.

The 80/10/10 diet is already very restrictive, and adding mono meals on top of this could increase your risk of nutritional deficiencies. For example, if you only eat bananas, it may be challenging to get enough protein, healthy fats, iron, calcium, and vitamins A and B12.

Therefore, it is important to vary your mono meals to ensure you are getting all the nutrients you need. For example, you could have a mono meal of a large salad for lunch, ensuring you are getting enough leafy greens.

It is also important to remember that the 80/10/10 diet is not just about eating mono meals. It is also about getting the right balance of nutrients, with no more than 10% of your calories coming from protein and 10% from fats. So, while mono meals can be a helpful way to ensure you are getting enough carbohydrates, they should not be the only type of meal you eat.

Consume limited amounts of high-fat foods

The 80/10/10 diet is a low-fat, raw-food diet that aims to help you find a healthy lifestyle that results in weight loss, good health, and the avoidance of diseases. It is based on the premise that humans are not necessarily omnivores, but frugivores, or fruit-eating creatures.

The diet recommends that you limit your fat intake to 10% of total calories. Foods high in fat such as avocado, nuts, and seeds should be consumed in limited quantities, generally restricted to one small serving a day.

• Focus on raw plant foods: The 80/10/10 diet encourages the consumption of raw, low-fat plant foods. This includes low-fat, raw, and unprocessed fruits and soft greens. By focusing on these types of foods, you can naturally limit your intake of high-fat foods.
• Choose low-fat options: When selecting foods, opt for low-fat varieties. For example, choose low-fat soups or use avocado sparingly as a creamy addition to dishes.
• Be mindful of portion sizes: While foods like avocado, nuts, and seeds are part of the 80/10/10 diet, they should be consumed in moderation. Stick to one small serving per day to stay within the recommended 10% fat intake.
• Avoid processed fats: Stay away from processed fats like butter, margarine, vegetable oils, and nut oils. These fats are high in calories and can quickly exceed your daily fat allowance.
• Limit high-fat foods: High-fat, protein-rich foods like meat, seafood, eggs, and dairy are not recommended on the 80/10/10 diet. These foods can quickly increase your fat intake, so it's best to avoid them.
• Pay attention to your body: Listen to your body and how it responds to different foods. Some people may find that even "healthy" fats like avocado or nuts cause digestive issues or weight loss plateaus. If that's the case, reduce your intake of these foods and focus on other plant-based options.

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