80 10 10 Diet

Background

Dr. Douglas Graham invented the 80 10 10 Diet. This diet plan is a raw food version of a low fat plant based diet which is similar to that vulgarized by Dr. Dean Ornish and Dr. Doug McDougall.

Dr. Douglas Graham is a lifetime athlete. He has been eating a raw food diet for almost thirty years. He has acted as dietary adviser to world-class athletes and celebrities including Martina Navratilova and Demi Moore.

Diet Basics

Graham proposes that the ideal ratio of nutrients to support health is 80% carbohydrates, 10% protein and 10% fat.

Other low fat vegan diets rely on cooked starches such as rice, bread, and potatoes as the main source of calories. Starches and grains are low in nutrients and because they taste bland we usually add sugar, salt, and fats which compromise their potential health value.

Dr. Douglas overcomes this problem by grounding his program entirely on raw foods with fruit, forming the foundation of the diet. He states that fruit is the ideal food for humans and supports his claims with convincing arguments and scientific research.

Dieters are encouraged to eat mono meals of fruit where a single fruit is eaten in large amounts. For example breakfast might consist of 4 pounds of watermelon. Graham explains that it is necessary to eat fruit in such quantities in order to obtain enough calories, which is necessary to thrive on this diet.

Graham also suggests dieters to consume approximately a pound of leafy greens each day such as lettuce, spinach, and celery. Foods high in fat such as avocado and nuts are generally limited to a small amount every second day or so.

Although the diet is the foundation of the program, Graham underlines the importance of addressing other lifestyle factors, which include exercise, sunlight, adequate sleep, and emotional balance.

Recommended Foods

Fruit, vegetables, avocado, raw nuts and seeds, young coconut.

Sample Diet Plan

Exercise Recommendations

An important view of the program is regular daily exercise. Graham advises dieters to aim to do some aerobic exercise every day and to engage in strength training three times a week. Graham says that if you are not exercising regularly then you are not following the program.

Costs and Expenses

The 80 10 10 Diet retails at $29.95.

There will be an increase in the cost of groceries due to the need for a large amount of fresh produce.

Pros

Many athletes have reported improved performance on this diet.

• Good for dieters who like eating fruit.
• Low fat diets are related with a reduced risk of heart disease and diabetes.
• Higher in nutrients than low fat vegan diets that include cooked foods.
• Encourages consumption of fruit and vegetables.
• Encourages a physically active lifestyle.
• Provides suggestions to step by step conversion into the full diet plan.
• As a short term cleansing diet this diet plan is very beneficial.
• Preparing food is easy in this diet plan.

Cons

This diet plan is highly restrictive. Difficult to eat out and in social situations.

• Requires a complete overhaul of eating habits.
• Many dieters will not enjoy eating this way.
• Some dieters may have difficulty maintaining the recommended exercise guidelines.
• If the dieters are regular users of caffeine and alcohol, they will undergo withdrawal and detoxification symptoms in the initial stages.
• If consumption of leafy green vegetables is not adequate then there may be risk of nutritional deficiency.
• May be too low in protein, essential fatty acids and minerals including zinc and selenium.
• May require the use of vitamin B12 supplements.

Conclusions

The 80 10 10 diet is an extreme approach to dieting that will not appeal to everyone. It is most suitable for individuals who are highly committed, such as professional athletes, or dieters who have a specific goal that they hope to achieve by following this plan.

Graham improves on many of the nutritional inadequacies of other low fat vegan diets and the intake of vitamins and minerals is much higher due to the inclusion of an abundant amount of fruit and leafy green vegetables.

However many people have reported problems following a raw vegan diet and it may be difficult to support optimum health without guidance from a qualified health professional or dietician who has experience with this approach to dieting.