Dante Carrillo
The 80/10/10 diet is a low-fat, raw-food vegan diet that is said to promote longevity and optimise health. It was created by Dr. Douglas Graham, a retired chiropractor, athlete and raw foodist, who has advised many world-class athletes and celebrities. The diet recommends that 80% of calories come from carbohydrates, 10% from fats and 10% from protein. It encourages the consumption of raw and unprocessed fruit and soft greens, with other vegetables limited to less than 10% of total calories. While the diet is said to have many benefits, it is quite restrictive and may not meet all the body's nutritional requirements.
| Characteristics | Values |
|---|---|
| Type of Diet | Low-fat, raw-food vegan |
| Food Consumed | Raw sweet and unsweet fruits like apples, berries, zucchini, and cucumbers; leafy greens like kale, spinach, and chard; fatty fruits like avocados, olives, and coconuts; nuts and seeds |
| Food Avoided | Meat, eggs, seafood, and dairy; legumes, juices, superfoods, and condiments; starchy foods like potatoes, rice, bread, and pasta |
| Macronutrient Ratio | 80% carbohydrates, 10% protein, and 10% fat |
| Creator | Dr. Douglas Graham, a "raw foodist," lifetime athlete, and retired chiropractor |
| Purpose | To promote longevity, decrease the risk of chronic illnesses, and maintain a healthy weight |
| Exercise | Aerobic exercise every day and strength training three times a week |
| Sleep | Adequate sleep is recommended |
| Sun Exposure | Regular sunshine exposure is encouraged |
| Emotional Balance | A positive attitude is emphasized |
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What You'll Learn
- The 80/10/10 diet is a low-fat, raw-food vegan diet
- It recommends limiting protein and fat intake to 10% of total calories
- It encourages consumption of raw and unprocessed fruits and vegetables
- It may cause detox symptoms like headaches, fatigue and digestive issues
- It may not meet your body's nutritional requirements
The 80/10/10 diet is a low-fat, raw-food vegan diet
The 80/10/10 diet recommends that 80% of your calories come from carbohydrates, 10% from protein, and 10% from fat. While this is a high-carbohydrate diet, it does not include starchy foods such as potatoes, rice, bread, and pasta. Instead, it advocates for fruit as the primary energy source. Graham claims that fruit is the perfect food for humans and supports his argument with scientific research.
To follow the 80/10/10 diet, it is recommended 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. Foods high in fat, such as avocado and nuts, are generally limited to small servings every other day or so. Meat, eggs, seafood, and dairy are also not included in the 80/10/10 diet.
The 80/10/10 diet is quite restrictive and requires a fair amount of discipline. It is important to note that most people need more than 10% of their calories from fat and protein to feel satisfied and obtain essential nutrients. There is a risk of nutritional deficiency, especially if the intake of leafy green vegetables is not adequate. However, the diet encourages the consumption of unprocessed fruits and vegetables, which is consistently linked to a lower risk of illnesses, including heart disease, high blood pressure, stroke, and certain types of cancer.
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It recommends limiting protein and fat intake to 10% of total calories
The 80/10/10 diet is a low-fat, raw-food vegan diet. It recommends limiting protein and fat intake to 10% of total calories, with 80% of calories coming from carbohydrates and 10% from protein. This means that fatty foods such as avocados, nuts, fatty fish, and oils should be limited to a small serving every second day or so. High-protein foods like meat, eggs, and dairy are to be avoided entirely.
The diet is based on the idea that cooking food destroys nutrients and enzymes that are critical for digestion and immunity. Proponents of raw food diets also believe that heating food makes it more toxic to our systems. The 80/10/10 diet claims to provide more vitamins and minerals than other low-fat vegan diets due to the inclusion of large amounts of fruit and leafy green vegetables.
However, there is limited evidence to support the 10% cutoff point for protein and fat intake. While there is scientific evidence to support the benefits of a low-fat diet, studies generally compare low-fat diets to the high-fat American diet, which typically includes more than 30% of calories from fat. There is little proof that consuming less than 10% of calories from fat is any more beneficial than a diet of 15% or 20% fat.
In addition, most people need more than 10% of their calories from fat and protein to feel satisfied and obtain the necessary nutrients. A diet that is only 10% fat severely restricts your intake of foods that are good for your skin, hair, and immune system. You need protein to build and repair cells and muscles, as well as to produce brain chemicals that make you feel happy, focused, and energized. Skimping on protein can lead to nutritional deficiencies in zinc, iron, and B-12.
The 80/10/10 diet is quite restrictive and may not meet your body's nutritional requirements, especially if you are pregnant or have a chronic illness. It is probably most suitable for highly committed individuals, such as professional athletes, or those with specific health goals.
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It encourages consumption of raw and unprocessed fruits and vegetables
The 80/10/10 diet is a low-fat, raw-food vegan diet that encourages the consumption of raw and unprocessed fruits and vegetables. It is based on the idea that humans are meant to get most of their nourishment from raw fruits and vegetables, and that these are the foods that the digestive system is built to easily digest.
The diet recommends that 80% of your calories come from carbohydrates, 10% from protein, and 10% from fat. While it doesn't restrict the intake of sweet fruit, 90-97% of your calories should come from sweet and non-sweet fruits, 2-6% from leafy greens, and 0-8% from other vegetables, fatty fruits, nuts, and seeds. This means that a typical breakfast could consist of half a large watermelon or 6-12 bananas, or even four pounds of watermelon according to some sources.
The 80/10/10 diet discourages the consumption of cooked, high-fat, and protein-rich foods. Meat, seafood, eggs, dairy, legumes, juices, and processed foods like bread, pasta, and rice are not included in the diet. While the diet may not meet everyone's nutritional requirements, it is said to provide health benefits such as improved athletic performance and reduced risk of chronic illnesses.
It is important to note that the 80/10/10 diet is quite restrictive and may not be suitable for everyone. It is also important to pay attention to getting enough sleep, regular exercise, and sunshine exposure, as well as maintaining a positive attitude, to achieve optimal health.
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It may cause detox symptoms like headaches, fatigue and digestive issues
The 80/10/10 diet is a low-fat, raw-food vegan diet that promises major health benefits. It recommends that 80% of your calories come from carbohydrates, 10% from fats, and 10% from protein. However, this diet is quite restrictive and may not meet your body's nutritional requirements.
When starting the 80/10/10 diet, it is common to experience detox symptoms such as headaches, fatigue, and digestive issues. These symptoms typically arise due to withdrawal from substances like caffeine and alcohol, and they usually improve within two to three weeks. However, it is important to note that this diet may not provide sufficient protein, essential fatty acids, and minerals such as zinc and selenium. As a result, vitamin B12 supplements may be required to avoid nutritional deficiencies.
The 80/10/10 diet discourages the consumption of cooked, high-fat, and protein-rich foods. It recommends limiting your intake of protein and fats to 10% of total calories each. While there is scientific evidence supporting the benefits of a low-fat diet, there is limited evidence to support the 10% cutoff point. Most people need more than 10% of their calories from fat and protein to feel satisfied and obtain essential nutrients. For example, fat is important for skin and hair health, while protein is necessary for building and repairing cells and producing brain chemicals that affect mood and energy levels.
Additionally, the 80/10/10 diet emphasizes the importance of regular daily exercise, adequate sleep, and emotional balance. It may be challenging for those new to raw foods or those who are pregnant, as the diet may not provide enough fatty acids and protein for the mother and baby's brain development and growth. Overall, while the 80/10/10 diet may offer some health benefits, it is important to carefully consider your individual needs and make any necessary adjustments to ensure a well-rounded and nutritionally adequate diet.
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It may not meet your body's nutritional requirements
The 80/10/10 diet is a low-fat, raw-food vegan diet that consists of eating 80% carbohydrates, 10% protein, and 10% fat. It recommends limiting protein and fat intake to 10% of total calories each. While there is scientific evidence to support the benefits of a low-fat diet, there is limited evidence to support the 10% cutoff point.
The diet may not meet your body's nutritional requirements. Firstly, most people need more than 10% of their calories from fat and protein to feel satisfied and get the nutrients they need. This is because feasting on fruit alone makes your blood sugar soar and quickly plummet, leaving you constantly hungry. Moreover, fat and protein are essential for keeping your appetite under control. Protein is also necessary for building and repairing cells and muscles, as well as producing brain chemicals that make you feel happy, focused, and energized. Restricting protein and fat to less than 10% of total calories may lead to a deficiency in essential nutrients like zinc, iron, and B-12, which are important for preventing fatigue.
Additionally, the 80/10/10 diet may be inadequate in providing certain essential fatty acids and minerals, including zinc and selenium. It may also be too low in protein, especially for pregnant women, whose babies need fatty acids and protein for brain development and growth. While the diet includes leafy green vegetables, there is a risk of nutritional deficiency if the intake of these vegetables is not adequate. Furthermore, the diet restricts starchy foods such as potatoes, rice, bread, and pasta, which are a good source of complex carbohydrates and energy. Instead, it relies heavily on fruit as the primary energy source, which may not provide sufficient calories and nutrients to meet the body's needs.
To ensure the diet meets your body's nutritional requirements, it is important to carefully plan your meals and include a variety of fruits, vegetables, nuts, and seeds. However, it is always recommended to consult a healthcare professional or a registered dietitian before starting any new diet, as they can help you determine if it is right for your individual needs and advise you on how to modify it to ensure you are getting adequate nutrition.
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Frequently asked questions
The 80/10/10 diet is a low-fat, raw-food vegan diet that consists of eating 80% carbohydrates, 10% protein, and 10% fats.
The 80/10/10 diet consists of getting most of your daily calories from raw sweet and unsweet fruits like apples, berries, zucchini, and cucumbers.
The 80/10/10 diet is said to provide several benefits, including improved athletic performance, increased energy and vitality, and protection from various diseases. However, only a few of these benefits are supported by scientific evidence.
Yes, the 80/10/10 diet is quite restrictive and may not meet all the body's nutritional requirements. It may be too low in protein, essential fatty acids, and certain minerals.
The 80/10/10 diet was created by Dr. Douglas Graham, a raw foodist, lifetime athlete, and retired chiropractor. He designed the diet to promote longevity, improve physical performance, and optimize health.
