What is the 80 10 10 Method?

Developed by Dr. Douglas Graham in the 1990s, the 80/10/10 method is a raw vegan dietary approach built on a specific macronutrient ratio. The diet emphasizes consuming calories in a proportion of approximately 80% carbohydrates, 10% protein, and 10% fat. This distinctive low-fat, high-carb plan primarily utilizes raw fruits and leafy greens to fuel the body.

Quick Summary

An exploration of the 80/10/10 method, a raw vegan diet developed by Dr. Douglas Graham focused on an 80% carbohydrate, 10% protein, and 10% fat macronutrient ratio. It details the diet's core principles, typical food list, purported benefits like increased energy and weight management, and critical drawbacks concerning nutrient deficiencies and sustainability.

Key Points

• Macronutrient Ratio: The 80/10/10 method allocates 80% of calories from carbohydrates, 10% from protein, and 10% from fat.

• Raw Veganism: This diet is based on eating exclusively raw, unprocessed fruits, vegetables, nuts, and seeds, and excludes all animal and cooked products.

• Emphasis on Fruit: The majority of calories come from fresh fruits, supplemented with leafy greens and other raw vegetables.

• Creator: The diet was popularized by Dr. Douglas Graham, who promoted it as a path to optimal health and performance for athletes and health enthusiasts.

• Nutrient Deficiency Risk: Due to its restrictive nature, the diet carries a risk of deficiencies in nutrients like vitamin B12, vitamin D, iron, and omega-3 fatty acids, often requiring supplementation.

• High Food Volume: To meet daily caloric needs on this low-calorie-density diet, a very large volume of food must be consumed.

• Controversial Claims: Some health claims associated with the diet lack strong scientific backing and rely on anecdotal evidence.

Origins and Core Philosophy of the 80/10/10 Method

The 80/10/10 method was popularized by Dr. Douglas Graham, a former athlete and raw food advocate, through his book The 80/10/10 Diet. The philosophy behind this dietary framework is rooted in the belief that humans are biologically frugivores—animals designed to eat fruits and other raw plant matter. According to Graham, following a high-carbohydrate, low-fat, raw vegan diet aligns with our evolutionary design, leading to optimal health and vitality. The diet's name refers to the strict percentage of calories allocated from the three main macronutrients: 80% from carbohydrates, and no more than 10% each from protein and fat. Proponents believe that by consuming whole, unprocessed, raw foods, the body can function at its peak performance.

What to Eat on the 80/10/10 Method

Adherents of the 80/10/10 method fill their meals with nutrient-dense, raw plant foods. The primary sources of carbohydrates are fresh fruits, both sweet and non-sweet, which are consumed in abundance to provide the majority of calories.

• Fruits: A cornerstone of the diet, fruits like bananas, mangoes, dates, melons, and berries supply natural sugars and ample vitamins.
• Leafy Greens: Large quantities of leafy greens such as spinach, lettuce, and kale are included to provide essential minerals and moderate protein.
• Other Vegetables: A variety of raw vegetables, including cucumber, bell peppers, and zucchini, are also part of the regimen.
• Fats: Sources of fat, including avocados, nuts, and seeds, are limited and used sparingly to meet the 10% fat threshold.

What to Avoid on the 80/10/10 Method

For followers of the 80/10/10 method, a long list of foods is avoided to maintain the diet's strict parameters. These restrictions are based on the belief that cooked and processed foods are nutritionally inferior or toxic.

• Animal Products: Meat, dairy, and eggs are strictly excluded as the diet is fully vegan.
• Cooked Foods: Any food cooked at temperatures above 118°F (48°C) is prohibited, which eliminates most grains, legumes, and starchy vegetables.
• Processed Foods and Refined Sugars: All processed, refined, and packaged foods are avoided, including oils, salt, and added sugars.
• Caffeine and Alcohol: These beverages are typically eliminated.

Benefits and Drawbacks: A Comparison

The 80/10/10 method has both passionate advocates and staunch critics. Here is a comparative look at the claimed benefits versus the potential drawbacks.

Aspect	Potential Benefits (Advocates)	Potential Drawbacks (Critics)
Energy Levels	High-carb, fruit-based intake provides quick and sustained energy, leading to increased vitality.	Some may experience fatigue and cravings, especially during the initial transition period.
Weight Management	Low-fat, high-fiber composition naturally promotes satiety and can aid in weight loss.	The sheer volume of raw food required can be too difficult for some to consume, leading to inadequate calorie intake.
Digestion	High fiber content and raw enzymes are said to improve digestion and promote bowel regularity.	High fruit intake can cause digestive upset in some individuals, and the claim about raw enzymes is scientifically debated.
Nutrient Intake	Emphasis on fresh, whole foods provides a high concentration of vitamins, minerals, and antioxidants.	High risk of nutrient deficiencies, particularly vitamin B12, vitamin D, iron, and omega-3 fatty acids, without careful planning and supplementation.
Sustainability	Adherents report long-term success and feeling better than ever, making it a sustainable lifestyle for them.	The diet's restrictive nature and large food volume can make it difficult to sustain over time, particularly in social settings.
Scientific Basis	Aligns with general plant-based diet benefits, such as lower risk of heart disease.	The specific 80/10/10 ratio lacks robust scientific evidence, and some claims are considered pseudoscience.

Practical Implementation and Considerations

For those considering the 80/10/10 method, a strategic approach is essential for both success and safety. A rapid shift can be challenging for the digestive system and overall health. A gradual transition is often recommended, increasing the intake of raw fruits and vegetables slowly while decreasing processed and cooked foods. Meal planning is crucial to ensure adequate caloric intake, which can require a very large volume of food when eating only low-calorie fruits and vegetables.

• Hydration: Staying well-hydrated with plenty of water and fresh fruit juices is vital for digestion and detoxification.
• Monitoring Health: It is important to pay close attention to your body's signals, energy levels, and digestive health. Regular check-ups with a healthcare provider can help monitor for potential nutrient deficiencies.
• Supplementation: Given the dietary restrictions, supplementation for key nutrients like vitamin B12 is non-negotiable. Vitamin D, iodine, and omega-3 fatty acids may also require supplementation.
• Social Life: The highly restrictive nature of the diet can make eating out and social gatherings challenging. Adherents often need to prepare meals in advance or be creative in their food choices when dining away from home.

The Role of Scientific Evidence and Medical Guidance

While the 80/10/10 diet emphasizes natural, whole foods, the specific macronutrient ratios and complete exclusion of cooked foods are not strongly supported by scientific evidence. The long-term effects of such a low-fat and low-protein intake are not fully understood, and critics point out that some cooked foods, like tomatoes and carrots, can be more nutritious than their raw counterparts due to increased nutrient bioavailability. Therefore, it is strongly advised to consult with a healthcare professional or a registered dietitian before starting this diet, especially for those with existing medical conditions, pregnant women, or athletes. The conversation around the 80/10/10 method highlights the importance of personalization in nutrition, recognizing that what works for one person may not be suitable for another. Learn more about the pros and cons of this diet on Healthline.

Conclusion

The 80/10/10 method is a highly specific, low-fat, high-carb raw vegan diet developed by Dr. Douglas Graham. It centers on the consumption of large quantities of raw fruits and leafy greens. While proponents report benefits like increased energy and weight loss, critics raise valid concerns about potential nutrient deficiencies, the impracticality of long-term adherence, and the lack of strong scientific evidence for its core claims. For anyone considering this path, a cautious, gradual approach, coupled with professional medical guidance and strategic supplementation, is essential for minimizing risks and navigating its strict demands safely.

Frequently Asked Questions

What is the primary food source in the 80/10/10 method?

The primary food source in the 80/10/10 method is raw fruits, which are eaten in large quantities to provide most of the daily caloric intake.

Who created the 80/10/10 diet?

The 80/10/10 diet was created and popularized by Dr. Douglas Graham, a former athlete and raw food advocate.

Is the 80/10/10 diet the same as being a fruitarian?

While fruits are central to the 80/10/10 diet, it is not strictly fruitarianism. It also includes large quantities of raw leafy greens and a small number of nuts and seeds.

Are there any necessary supplements for the 80/10/10 method?

Yes, supplementation is necessary, particularly for vitamin B12, which is not found in plant-based foods. It is also wise to consider supplements for vitamin D, iodine, and omega-3 fatty acids.

Is cooking allowed on the 80/10/10 diet?

No, cooking is not permitted on the 80/10/10 diet. All food must be consumed in its raw state to preserve nutrients and enzymes, according to its principles.

Is the 80/10/10 method good for weight loss?

The low-fat and high-fiber nature of the diet may promote weight loss due to lower calorie density and increased satiety, though results vary individually.

What are the main risks associated with the 80/10/10 method?

Main risks include potential nutrient deficiencies (especially B12), difficulty consuming enough calories from raw foods, and the diet's restrictive nature, which makes it challenging to sustain long-term.