The 80 10 10 Diet was created by Dr. Doug Graham, a lifelong athlete who has been eating a raw food diet for over thirty years.
His primary reason for developing the 80 10 10 Diet was as a tool to improve physical performance. Graham has acted as a dietary advisor to many world-class athletes including Martina Navratilova, as well as actress Demi Moore.
What is the 80 10 10 Diet?
The diet is composed of 80 percent carbohydrates, 10 percent protein and 10 percent fat. According to Graham this is the ideal nutrient ratio for supporting optimal health.
However, while this is a high carbohydrate diet, most starchy foods such as potatoes, rice, bread and pasta are not allowed. Instead Graham advocates the use of fruit as the primary energy source. Graham asserts that fruit is the perfect food for humans and he supports his claims with scientific research.
“Mono meals” are recommended, where you consume large quantities of a single fruit. For example, a typical breakfast could be half a large watermelon or 6-12 bananas. These large servings are necessary to ensure you obtain enough calories on the diet.
“On most days you will eat a juicy fruit for breakfast, sweeter fruit for lunch, and all the acid-fruit you care for before a vegetable-based dinner”.
“At first attempt, the monomeal may seem ‘boring,’ because we are so accustomed to the stimulation of eating multi-ingredient meals. Over time the simplicity of monofruit meals improves digestion and heightens your senses, so that you pick up the nuances of every bite of raw plant foods. As an added benefit, you will be able to better recognize when you are actually satisfied.”
Leafy Green Vegetables
Leafy greens are also an important part of the program and you should try to eat about a pound a day. They can be consumed as part of a large salad or blended into a green smoothie. Options include different varieties of lettuce, as well as spinach and celery.
Vegetables like broccoli, cauliflower, kale, collards, Brussels sprouts and cabbage are not included in the program. Graham says when these vegetables are raw they have indigestible fibers that “scratch and scrape our delicate digestive lining as they pass through.”
Limited Amounts of High-Fat Foods
Foods containing fat are not strictly off-limits but it is necessary to keep portion sizes small. About a quarter of an avocado or a couple of tablespoons of nuts of seeds daily is the maximum suggested amount.
Foods Not Included in the Diet
Grains, legumes, juices, superfoods, oils, dehydrated food, condiments and salt are not permitted on this program
Foods You Can Eat on the 80 10 10 Diet
Watermelon, cantaloupe, honeydew melon, papaya, mango, banana, dates, pears, peaches, oranges, tangerines, pineapple, apples, grapes, apricots, plums, blueberries, strawberries, tomato, cucumber, lettuce, celery, parsley, cilantro, avocado, pumpkin seeds, sunflower seeds, coconut.
How The 80 10 10 Diet Works
There is a large amount of research supporting the benefits of a low-fat vegan diet for the management of conditions such as diabetes and heart disease. However, the majority of low-fat vegan diets depend on cooked, complex carbohydrates as their primary energy source.
In the 80 10 10 Diet, Graham highlights the fact that starches and grains are bland. This means that we neutralize any potential health value by adding fat, salt and sweeteners in an attempt to improve their flavor. Additionally, when these foods are heated to high temperatures, this results in the formation of a carcinogenic toxin called acrylamide.
These problems are overcome by using fruit as the primary source of carbohydrates on this program. Fruit is easy to digest and absorb, providing us with fast energy and super nutrition.
Fruit and Diabetes
Research has shown that a low-fat vegan diet reduces insulin resistance, improves insulin sensitivity and reduces high blood glucose and HbA1C levels. In part these improvements occur due to weight loss. However a large part is related to the effects of diet itself.
Graham states that the overconsumption of fat is the real cause of blood sugar problems, including diabetes. When you consume less than 10 percent of your calories as fat, in most cases blood-sugar levels return to normal.
Many of his diabetic clients have achieved significant success – by eating a low-fat, high fruit diet.
The Importance of a Healthy Lifestyle
Your health will improve when you eat a low fat raw vegan diet. However it is also important to pay attention to getting enough sleep, regular exercise and sunshine exposure. A positive attitude also plays a key role in achieving optimal health. All of these factors are discussed in the 80 10 10 Diet.
Sample Meal Plan
3 lbs honeydew melon
1 lb of figs and 1 lb of bananas blended into a smoothie
Course 1: 8 oz cubed mango and 8 oz raspberries
Course 2: 8 oz mango and 8 oz cucumbers (blended)
Course 3: Salad of 1 lb green leaf lettuce, 8 oz cucumbers, 8 oz mango and 8 oz raspberries
80 10 10 Diet Video
Exercise on the 80 10 10 Diet
Graham encourages everyone to do some form of aerobic exercise every day. It is also recommended to perform strength-training exercises three times a week.
According to Graham, if you are not engaging in regular exercise then you are not following the program correctly.
The 80 10 10 Diet retails for $29.95.
Click here to purchase the book at a reduced cost.
What To Love About The 80 10 10 Diet
- A low-fat vegan diet is supported by scientific research to reduce the risk of diabetes and cardiovascular disease.
- If you like eating fruit you are going to love this diet.
- Many athletes have reported enhanced physical performance.
- Effective for detoxification and cleansing your body.
- Includes seasonal meal plans and recipes.
Things to Consider
- It can be challenging to stick with the program while in social situations involving food.
- Some people – such as those with chronic illnesses – may find it difficult to perform the recommended amount of exercise.
- Most people experience uncomfortable detox symptoms when starting the diet. This can include headaches, fatigue and digestive discomfort and usually improves within two or three weeks.
If you like eating fruit and enjoy a physically active lifestyle.
The Bottom Line
The 80 10 10 Diet is a low fat raw vegan diet that consists primarily of fruit with smaller amounts of leafy greens and other foods. This program is quite restrictive so it requires a fair amount of discipline to stick with the diet.
However, many people have reported considerable success on this program with recovery from chronic illnesses and the improvement of athletic performance.