The 80/10/10 Diet has gained popularity over the last decade or so. This low-fat, raw-food diet promises to help you discover a sustainable lifestyle that leads to weight loss, better health and disease prevention.
The 80/10/10 Diet has received mixed reviews – with its adherents praising its positive impact on physical health, and detractors criticizing its impracticality and excessive limitations. Therefore, it’s important to consider whether the diet is effective and safe before attempting it. This article provides a comprehensive overview of the 80/10/10 Diet.
Dr. Douglas Graham created the 80/10/10 Diet, which is a raw vegan diet low in fat. Dr. Graham is a retired chiropractor, former athlete, and raw foodist. Some people also call this diet 811, 811rv, or LFRV (low-fat raw vegan).
The concept behind the diet is that the most beneficial diet should include a minimum of 80% carbohydrates for calorie intake, while protein and fat should be limited to no more than 10% each. The 80/10/10 Diet differs from several other trendy diets as it is geared towards a continual lifestyle change and not a short-term fix. It is advocated as a way to boost lifespan while minimizing the risk of obesity and illnesses.
Advocated as a lasting remedy for obesity and illness, the 80/10/10 Diet is a raw vegan diet that emphasizes on low-fat and comprises mainly of raw tender greens and fruits.
According to the 80/10/10 Diet, humans are not innately omnivorous but are frugivores who prefer consuming fruit. The diet suggests that fruit and delicate leafy greens are the best foods for your digestive system as it is biologically designed to process them effectively.
It implies that although humans may be able to handle different kinds of food, those options are not the ideal choice.
The 80/10/10 nutrient distribution is based on the fact that a diet consisting of primarily fruit and tender greens in nature would typically provide around 80% of its calories from carbohydrates with the remaining 20% divided equally between protein and fats, at no more than 10% each.
It is believed that fresh fruits and delicate greens have all the necessary nutrients in the ideal amounts for human consumption. The nutrients in food are thought to be compromised during cooking, resulting in a lower nutritional value compared to uncooked foods.
It is claimed that cooking can generate harmful substances that are thought to trigger several ailments, such as cancer, arthritis, hypothyroidism, and chronic fatigue. Conversely, raw foods are marketed as having detoxifying properties, being more digestible, and promoting efficient weight loss and overall wellbeing.
According to the philosophy of the 80/10/10 Diet, raw foods are encouraged as they are considered to be more nutritious, free of toxins and less harmful to the human body than cooked foods.
The guidelines for the 80/10/10 Diet are quite straightforward. Its adherents are advised to concentrate on consuming plant-based foods that are both raw and low-fat. The fundamental principle of the 80/10/10 Diet is to encourage the intake of raw, unprocessed fruit and tender greens that are low in fat.
Non-Sweet Fruits
- Tomatoes
- Cucumbers
- Peppers
- Okra
- Eggplant
- Zucchini
- Other squashes
Sweet Fruits
This diet doesn’t restrict the intake of sweet fruit, and all types are technically allowed. Here are a few examples.
- Apples
- Bananas
- Mangoes
- Berries
Soft Greens
Soft greens, such as those included in this category, are:
- Lettuce
- Spinach
- Leafy greens
While other vegetables such as cabbage, celery, broccoli, and cauliflower are viable options, they are considered more difficult to digest and therefore should not make up the majority of one’s diet.
Fatty Fruit
It is recommended by the diet plan to restrict the consumption of these foods to no more than 10% of the overall calorie intake.
- Avocados
- Durian fruit
- Ackee
- Olives
- Nuts and seeds
For the 80/10/10 diet ratio, it is advisable to consume 90-97% of your calorie intake from non-sweet and sweet fruits, 2-6% from leafy greens, and 0-8% from other vegetables, nuts, seeds, and fatty fruits.
The 80/10/10 Diet advises against consuming foods that are cooked, high in fat, and rich in protein, and followers of this diet should avoid them.
- Meat and seafood: Including red meat, chicken, fish and other sea animals.
- Eggs: Including eggs from all birds and any products containing them.
- Dairy products: Including milk, cheese, yogurt and ice cream.
- Processed fats: Including butter, margarine, vegetable oil and nut oils.
- Cooked, dehydrated and processed foods: This eliminates most grains, starchy vegetables, beans, peas, lentils, dried fruit, baked goods and junk food.
- Taste enhancers: This eliminates foods containing added sugars, artificial sweeteners, monosodium glutamate (MSG), hydrolyzed vegetable protein, sodium caseinate, natural flavoring or spices.
- Certain beverages: Including alcohol, coffee, tea, soft drinks and energy drinks. Fruit and vegetable smoothies or water are the preferred beverages on this diet.
The 80/10/10 Diet advocates for steering clear of cooked or processed foods that are high in fat or protein, such as dairy, eggs, and meat.
Benefits Supported by Research
Although the 80/10/10 Diet is said to have numerous advantages, studies indicate that only a few are actually supported.
The primary benefit of following this diet is the ability to eat raw fruits and vegetables. Studies have consistently shown that incorporating more fruits and vegetables into one’s diet can lead to a decreased risk of various diseases, such as heart disease, high blood pressure, stroke, diabetes, depression, and certain types of cancer.
Research has shown that restricting fat intake to less than 10% of total calorie intake can lead to a decrease in blood pressure, cholesterol, and blood sugar levels. Additionally, various studies have demonstrated that adhering to vegan diets can effectively lower the chances of experiencing heart failure, regulate blood sugar levels, increase sensitivity to insulin, and minimize the risk of developing type 2 diabetes by up to 78%.
Furthermore, numerous reliable studies report that weight loss is particularly achieved with low-fat vegan diets.
Despite some empirical evidence backing certain aspects of the 80/10/10 Diet, it is worth noting that there is no clear statistical data supporting the benefits of nutrient intake in this specific ratio. The purported health benefits of the diet are still lacking sufficient medical support.
There are several potential disadvantages associated with the 80/10/10 Diet.
Large quantities of food
The 80/10/10 Diet emphasizes the consumption of a significant amount of carbohydrates and a restricted amount of protein and fats. Assuming that your daily caloric requirement is 2,000, you would have to consume approximately 3.3 kg (6 lbs) of fruit, 1.8 kg (4 lbs) of vegetables, and two tablespoons of nuts daily to fulfill your nutritional needs.
Many individuals may not be used to consuming this quantity of food, which can result in difficulty attaining daily nutritional and caloric needs for those who struggle with consuming such large amounts.
Low Protein and Fat Intakes
According to the 80/10/10 Diet, it is suggested that one should restrict their intake of protein and fats to 10% each of overall calories. Even though there are scientific findings favoring a low-fat eating regimen, there isn’t enough evidence currently available to validate the 10% limit.
Studies typically compare low-fat diets to the high-fat American diet, which usually contains more than 30% of calories from fat. This means that even if research shows that a very low-fat diet is healthier than the typical American diet, it does not imply that a moderate-fat diet is unhealthy.
There is insufficient evidence to support the assertion that reducing fat intake to less than 10% of total calories offers greater advantages compared to consuming a diet of 15% or 20% fat. Furthermore, there is no conclusive proof that limiting both protein and fat to less than 10% of overall caloric intake results in health benefits.
Although the minimum daily amount of protein and fat may be enough to fulfill the basic biological requirements, there are numerous benefits to exceeding this allowance and consuming larger quantities of protein.
By including a moderate amount of protein in your meals, you can mitigate the onset of hunger, decrease the desire for unhealthy snacks, and improve the strength of your bones. Additionally, this additional protein can protect muscle mass, particularly during a period of weight reduction.
Also, a slight increase in dietary fat intake can provide satiety. Moreover, dietary fats aid in the absorption of fat-soluble vitamins and are indispensable for maintaining the health of your skin, hair, and brain. Therefore, excessively limiting their intake could lead to concerns.
Other Aspects in This Diet
Besides the food shortages mentioned earlier, there are other disadvantages to this diet. It places too much emphasis on the adverse impacts of cooking food and using spices.
The 80/10/10 Diet recommends limiting the intake of herbs and spices as they are believed to cause lung irritation, mucus build-up and toxin overload in the nervous system.
Despite the claim, there is insufficient scientific evidence to support it. On the contrary, scientific evidence supports the use of spices for health benefits, including the anti-diabetic effects of cinnamon, the anti-inflammatory effects of turmeric, and the immunity-boosting effects of garlic.
1. It demonizes poorly cooked foods
Nutritionally deficient and harmful are common perceptions of cooked foods in the diet, with many illnesses attributed to them. Indeed, cooking can cause a reduction in the nutrient content of some foods, but the extent of nutrient depletion varies depending on the cooking method employed.
The ideal approach to minimize nutrient depletion is cooking food at low temperatures with restricted water for a short time. Nonetheless, there is insufficient medical evidence to back up the assertion that all fried foods are detrimental to health or increase the likelihood of sickness.
It is true that certain fried foods can be healthy and beneficial for us. Studies indicate that including legumes in our daily diet could lower one’s chances of developing colorectal cancer by 9 to 18 percent. Additionally, certain foods actually become more nutritious when cooked through frying. Asparagus, onions, lettuce, tomatoes, and carrots all increase in nutrient content when cooked.
2. For the long run it is not viable
The 80/10/10 diet may pose difficulties in maintaining over the course of time. In social settings like restaurants, it can be difficult to choose suitable meals. Moreover, the diet restricts the amount of protein and fat intake allowed.
Although the 80/10/10 diet provides a generous supply of food, the amount of protein it contains is comparatively low and may cause increased hunger. As a result, adhering to this diet over a prolonged period can be challenging.
3. It’s mainly Pseudoscience focused
The statements made by the 80/10/10 Diet are not supported by science in some cases. One such example is the claim that all types of cooked food, regardless of the cooking method used, increase the likelihood of illness, for which there was no convincing statistical proof.
There are numerous untrue claims that revolve around gluten, a protein found in wheat, rye, and barley. According to the 80/10/10 diet, gluten is highly habit-forming and could potentially cause serious neurological disorders. Nevertheless, no empirical evidence has substantiated this statement.
The 80/10/10 diet advocates suggest that certain foods can “acidify” the body, leading to illness. This belief, popular among those who support the alkaline diet, is rooted in the idea that particular foods can lower the pH of the blood, resulting in an “acidification” that can be detrimental to bone health and increase the risk of cancer.
Despite popular belief, science does not acknowledge this explanation. Research indicates that the impact of your food choices on your blood’s pH is minimal as the human body is designed to regulate pH levels effectively, maintaining a slightly alkaline state. Furthermore, scientific evidence negates the assumption that consuming foods that increase acidity pose a higher risk of cancer or cause bone damage.
Safety Demands
According to advocates of the 80/10/10 diet, following this meal plan may result in various health advantages. Firstly, the diet’s elevated proportion of carbohydrates purportedly aids in preventing eating disorders, diminishing intense cravings for food, and enhancing energy levels. In contrast, the diet’s increased percentages of protein and fats may shield against obesity, diabetes, organ impairment, muscle weakness, and heart ailments.
To prevent chronic fatigue, hypothyroidism, and arthritis, the diet recommends avoiding fried foods. The 80/10/10 diet is believed to offer numerous benefits such as weight loss, clearer sinuses, better breathing, enhanced sleep, smoother skin, heightened emotional stability, and an overall fuller, happier life.
Side notes
Although the 80/10/10 diet promotes a healthy intake of fruits, vegetables, nuts and grains, it lacks scientific basis and may unduly restrict essential nutrient consumption. Overall, adhering to this diet could make it challenging to meet your nutritional requirements and is therefore not recommended.