What Exactly is the 80/10/10 Diet Rule?
At its core, the 80 10 10 diet rule, also known as 811rv, is a nutritional plan defined by specific macronutrient percentages. Adherents aim for a daily caloric intake consisting of at least 80% carbohydrates, a maximum of 10% protein, and a maximum of 10% fat. This strict low-fat, raw vegan diet is based on the idea that humans are primarily frugivores, meaning fruit and tender leafy greens are the most optimal fuel sources for the body.
The diet's creator, Dr. Douglas Graham, asserts that cooked foods are nutritionally inferior and even toxic, which is why the diet strictly promotes raw, unprocessed plant foods. The bulk of calories comes from fruits, with greens, vegetables, nuts, and seeds consumed in smaller quantities to meet the protein and fat requirements.
Core Principles and Philosophy
Beyond the macronutrient ratio, the 80 10 10 diet emphasizes several key principles:
- Raw Food Focus: All food is eaten raw and unprocessed. This is intended to preserve enzymes and nutrients believed to be destroyed by cooking.
- Whole Foods Only: Refined sugars, oils, and processed ingredients are completely excluded.
- Natural Eating: Followers are encouraged to eat intuitively, guided by natural hunger cues rather than rigid calorie counting.
- Food Combining: The diet promotes specific food combining principles to aid digestion, though this practice is not universally supported by scientific evidence.
- High Hydration: Ample intake of water, fresh fruit juices, and hydrating fruits is encouraged.
A Comparison of the 80/10/10 Diet and Standard Western Diets
To understand the radical shift required for the 80/10/10 lifestyle, it is helpful to compare its structure with a typical high-fat, moderate-protein Western diet. This table highlights some of the most significant differences.
| Feature | 80/10/10 Diet | Standard Western Diet |
|---|---|---|
| Macronutrient Ratio | 80%+ Carbs, 10% Protein, 10% Fat | ~45-65% Carbs, ~10-35% Protein, ~20-35% Fat |
| Primary Foods | Raw fruits, leafy greens, vegetables | Cooked grains, processed foods, meat, dairy, fried foods |
| Food Preparation | Raw, unprocessed | Cooked, processed, refined ingredients |
| Calorie Density | Low; requires high volume of food for adequate calories | Moderate to High; calories are dense in processed, cooked, and fatty foods |
| Nutrient Concerns | Potential for deficiencies in B12, Iodine, Zinc, Omega-3s | Saturated fat, cholesterol, low fiber intake |
What to Eat and What to Avoid
Following the 80/10/10 rule means making some significant dietary changes. The food list is simple and limited, focusing on raw, whole, plant-based options.
Foods to Embrace
- Sweet Fruits: Bananas, dates, mangoes, grapes, apples, melons, and berries form the bulk of caloric intake.
- Non-Sweet Fruits: Tomatoes, cucumbers, bell peppers, and zucchini are also staples.
- Leafy Greens: Lettuce, spinach, and kale are excellent sources of nutrients and can be consumed liberally.
- Other Vegetables: Celery, carrots, and broccoli can also be included.
- Hydration: Water, fresh fruit juices, and herbal teas.
Foods to Limit or Avoid Entirely
- High-Fat Fruits, Nuts, and Seeds: While avocados, olives, nuts (almonds, walnuts), and seeds (chia, flax) are not forbidden, their intake is severely restricted to keep total fat intake below 10%.
- Cooked Foods: Grains, beans, legumes, baked goods, and other cooked foods are eliminated.
- Processed Foods: All refined sugars, oils, and artificial ingredients are off-limits.
- Animal Products: Meat, seafood, eggs, and dairy products are strictly prohibited, as this is a vegan diet.
- Stimulants: Alcohol, coffee, and tea are discouraged.
Potential Benefits and Major Drawbacks
Proponents of the 80/10/10 diet often cite increased energy, weight loss, and improved digestion as benefits. Its high intake of fruits and vegetables aligns with general dietary advice and may lower the risk of heart disease and some cancers. Some studies on low-fat vegan diets, though not specifically the 80/10/10 ratio, suggest benefits for weight loss and blood sugar control.
However, critics point out several significant drawbacks:
- Nutrient Deficiencies: Strict adherence can lead to inadequate intake of essential nutrients like Vitamin B12, Iodine, Zinc, and Omega-3 fatty acids, which are critical for long-term health. Supplementation is strongly advised.
- High Food Volume: The low calorie density means large volumes of food are needed, which can be challenging to consume, potentially leading to unmet calorie and nutrient needs.
- Unsustainability: The restrictive nature of the diet and challenges in social situations, like dining out, can make long-term adherence difficult for many individuals.
- Pseudoscience: The diet relies on certain claims, such as the idea that cooked foods are toxic and that humans are naturally frugivores, which lack strong scientific backing.
How to Approach the 80/10/10 Diet Safely
If you are considering this dietary approach, a cautious and well-informed strategy is vital. A sudden shift can be jarring for the digestive system and overall health.
- Transition Gradually: Slowly increase your raw fruit and vegetable intake while decreasing cooked and processed foods to allow your body to adapt.
- Ensure Nutritional Adequacy: Prioritize variety by consuming a wide range of allowed foods. Consider adding supplements for nutrients that may be lacking, such as Vitamin B12, Vitamin D, and Omega-3 fatty acids.
- Consult a Professional: Always speak with a healthcare provider or registered dietitian before beginning a restrictive diet. Regular check-ups can help monitor nutrient levels and prevent deficiencies.
- Listen to Your Body: Pay close attention to energy levels, digestion, and overall well-being. The diet may not be suitable for everyone, and adverse symptoms should prompt a reassessment.
Conclusion The 80 10 10 diet rule is a strict, raw vegan eating plan focusing on a high intake of carbohydrates, mostly from fruit, with low levels of protein and fat. While some anecdotal benefits are reported, the diet’s restrictive nature, potential for nutritional deficiencies, and basis in some unsubstantiated claims mean it should be approached with caution and careful planning. For those interested in exploring a more plant-heavy diet, incorporating some of the principles—like increasing whole fruit and vegetable consumption—may offer health benefits without the risks of such a highly restrictive regimen.
Further Reading
For more detailed information, Dr. Douglas Graham’s book provides the foundational text on the 80/10/10 lifestyle.
