What is the 70 20 10 diet? Understanding Its Different Meanings

While standard ketogenic resources often define the 70-20-10 ratio as 70% fat, 20% protein, and 10% carbs, other interpretations exist, including one focused on whole foods. So, what is the 70 20 10 diet? The answer depends entirely on which version is being discussed and its intended application.

Quick Summary

The 70-20-10 diet can mean either a standard ketogenic plan (macros) or a balanced whole-food approach (food types). The article dissects these distinct interpretations, clarifying the dietary differences.

Key Points

• Two Interpretations: The '70 20 10 diet' can refer to a standard ketogenic macro ratio or a food-group-based whole-food diet.

• Ketogenic Version: This involves 70% fat, 20% protein, and 10% carbs to promote ketosis, often for weight loss or blood sugar control.

• Whole-Food Version: This approach is based on 70% fruits, vegetables, and grains; 20% lean protein; and 10% fats for general long-term wellness.

• Ketosis Requires Restriction: The standard ketogenic 70-20-10 requires strict restriction of carbohydrates to force the body to use fat for fuel.

• Sustainability Varies: The flexible whole-food version is more sustainable over time than the highly restrictive ketogenic macro-based diet.

• Consult a Professional: Due to its potential impact on health, especially the ketogenic version, it is wise to consult a doctor before starting this diet.

The 70 20 10 diet is not a single, universally recognized eating plan but rather a numerical ratio that has been used to describe two vastly different dietary philosophies. To understand it properly, it's necessary to separate these interpretations: one is a macronutrient breakdown for a ketogenic diet, while the other is a food-group-based recommendation for general health. This distinction is critical for anyone considering this dietary approach.

The Ketogenic 70-20-10 Ratio

For many in the low-carb community, the 70-20-10 ratio refers to the proportion of daily calories coming from fat, protein, and carbohydrates, respectively. This is the standard ketogenic diet (SKD) model. The primary goal of this eating pattern is to force the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.

Macronutrient breakdown for the SKD:

• 70% Fat: This portion consists of healthy fats from sources like avocados, nuts, seeds, olive oil, and butter. Fat becomes the body's main fuel source. Eating more fat is central to producing ketones for energy.
• 20% Protein: A moderate protein intake is crucial for maintaining muscle mass. However, protein intake is kept in check because, in excessive amounts, it can be converted into glucose through a process called gluconeogenesis, which can interfere with ketosis. Sources include meat, fish, eggs, and dairy.
• 10% Carbs: This is a very low-carbohydrate allowance, typically limiting intake to less than 50 grams per day. It primarily comes from non-starchy vegetables and small amounts of berries. Grains, starchy vegetables, and most fruits are restricted.

The Whole-Food 70-20-10 Ratio

A completely different application of the 70-20-10 formula focuses on general, long-term healthy eating, not ketosis. This version is less about a strict macronutrient breakdown and more about the types of food consumed. It emphasizes whole, unprocessed foods and is far more flexible and sustainable for most people.

Food group breakdown:

• 70% Fruits, Vegetables, and Grains: This foundation of the diet is plant-based, emphasizing fiber and nutrient-rich whole foods. It encourages a high intake of fresh produce, legumes, and whole grains, which provide vitamins, minerals, and complex carbohydrates.
• 20% Lean Proteins: This portion focuses on leaner protein sources such as chicken, fish, and legumes to support muscle repair and overall body function. Unlike the keto version, it's not restricted to a moderate amount to avoid impacting ketosis.
• 10% Fats: This allocation covers a small portion of the diet from healthy fat sources like those found in the keto version, such as nuts, seeds, and oils. The overall goal is moderation rather than a high-fat focus.

How to adopt the whole-food version

• Prioritize produce: Fill a large majority of your plate with vegetables and fruits at every meal.
• Choose whole grains: Opt for quinoa, brown rice, and whole-grain bread over refined alternatives.
• Incorporate lean protein: Add grilled chicken breast, fish fillets, or lentils to your meals.
• Mindful fat intake: Use healthy oils for cooking and enjoy nuts and seeds in moderation.

Comparing the Different 70-20-10 Diets

Feature	Ketogenic 70-20-10 (Standard)	Whole-Food 70-20-10 (Balanced)
Primary Goal	Induce and maintain a state of ketosis for energy.	Promote long-term health and wellness with whole foods.
Macro Focus	70% Fat, 20% Protein, 10% Carbs.	Not a strict macro ratio; focuses on food groups.
Carbohydrates	Severely restricted, mostly from non-starchy veggies.	High intake from fruits, veggies, and whole grains.
Fats	Very high intake; main source of energy.	Low-to-moderate intake, focusing on healthy sources.
Sustainability	Can be challenging for long-term adherence due to restrictions.	Highly sustainable and aligns with long-term health guidelines.
Common Use	Weight loss, blood sugar management, epilepsy treatment.	General wellness, disease prevention, balanced nutrition.

Potential Benefits and Considerations

The benefits of a 70-20-10 approach vary significantly depending on the version followed.

For the ketogenic version:

• Weight Loss: Many experience rapid weight loss initially due to water loss and increased fat burning.
• Blood Sugar Control: It can significantly lower blood sugar levels and improve insulin sensitivity, which is beneficial for those with type 2 diabetes.
• Appetite Suppression: The high fat and moderate protein content can lead to increased satiety, reducing cravings.

However, potential downsides include the 'keto flu' during adaptation, nutrient deficiencies if not planned carefully, and potential negative impacts on cholesterol and the gut microbiome.

For the whole-food version:

• Nutrient-Dense: High intake of fruits, vegetables, and whole grains ensures a wide array of vitamins, minerals, and fiber.
• Disease Prevention: This pattern is associated with a lower risk of chronic illnesses like heart disease, diabetes, and certain cancers.
• Flexibility and Enjoyment: It allows for a greater variety of foods, making it easier to follow long-term compared to more restrictive diets.

70-20-10 vs. the 80/20 Rule

The 70-20-10 approach should not be confused with the popular 80/20 rule, which is a far more flexible concept. The 80/20 rule suggests eating healthy, whole foods 80% of the time and allowing for 20% indulgence. The 70-20-10, especially the ketogenic version, is a more rigid dietary framework focused on macronutrient proportions, not a balance of 'healthy' and 'less healthy' choices. While the whole-food 70-20-10 does emphasize healthy eating, the 80/20 rule explicitly allows for occasional, less-nutritious treats without guilt.

Conclusion: Which path is right for you?

Deciding which, if either, version of the 70 20 10 diet to follow depends on individual health goals and preferences. The ketogenic version is a specialized, therapeutic diet that can offer specific metabolic benefits, but it requires strict adherence and is not suitable for everyone. The whole-food version represents a sustainable, balanced approach to eating that aligns more closely with standard public health advice and is accessible to a wider audience. Before making any significant dietary changes, especially a restrictive plan like the ketogenic diet, it is always recommended to consult with a registered dietitian or a healthcare professional to ensure it is safe and appropriate for your needs. Regardless of the ratio chosen, the foundation of any healthy diet should be a focus on unprocessed, nutrient-dense foods.

Authoritative Outbound Link

For more information on the principles of a healthy, balanced diet, you can refer to the World Health Organization's guidelines: https://www.who.int/news-room/fact-sheets/detail/healthy-diet.

Frequently Asked Questions

Is the 70 20 10 diet the same as keto?

Not necessarily, though the ketogenic diet often uses a 70% fat, 20% protein, 10% carb ratio. It's crucial to understand which version is being discussed, as another interpretation focuses on whole food groups.

What kind of foods are included in the whole-food 70 20 10 diet?

This version emphasizes 70% of calories from fruits, vegetables, and whole grains. The remaining percentages come from 20% lean proteins like chicken and fish and 10% healthy fats.

Is the 70 20 10 diet a good choice for weight loss?

Both versions can be effective for weight loss, but in different ways. The ketogenic approach can lead to more rapid initial weight loss through ketosis, while the whole-food version promotes sustainable, long-term weight management through balanced eating.

What are the risks of the ketogenic 70 20 10 diet?

The ketogenic version can cause side effects like 'keto flu' during the initial phase. Long-term, there are concerns about nutrient deficiencies, especially if not well-managed, and potential impacts on cholesterol.

How does the 70 20 10 diet differ from the 80/20 rule?

The 70-20-10 diet, particularly the ketogenic version, is a strict ratio for macronutrients. The 80/20 rule is a more flexible principle that allows for 20% of indulgences while eating healthily 80% of the time, without counting specific macros.

Can I follow the whole-food 70 20 10 diet without counting calories?

Yes. This version is more about prioritizing food groups rather than strict calorie counting. By filling your plate primarily with fruits, vegetables, and whole grains, you naturally consume more nutrient-dense, lower-calorie foods.

Who should not follow the ketogenic 70 20 10 diet?

People with kidney or liver issues, certain metabolic disorders, or individuals with a history of heart disease should be cautious. It's best to consult a healthcare professional before starting any restrictive diet.