The 80/10/10 diet
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The 80/10/10 diet was created by Dr. Douglas Graham. It is a vegan diet that focusses on raw foods.
With this diet, 80% of your calorie intake consists of carbohydrates, 10% of proteins and 10% of fats. The carbohydrates come mainly from raw fruits and vegetables. The fats and proteins in the diet are obtained from plant-based products.
Above all, you do not eat any processed foods, refined grains or added sugars.
On the homepage you can compare this diet with other diets.
Each meal always consists of only one type of food/product, for example bananas, of which you eat a lot.
Most vegan and raw food diets get their calories mainly from fats, but in the 80/10/10 diet this is only 10%. Therefore, you need to eat lots of fruits (more than 20 pieces a day) and vegetables every day with this diet.
The diet contains just (not) enough protein to meet your physical needs. Because of this there is a chance you will lose muscle power.
Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes. With this diet you do not get all the nutrients you need. The diet does contain a lot of sugars, which makes it not suitable for people with diabetes.
With this diet you do cardio every day and strength training 3 times a week.
In the '80/10/10 diet' book, you can read more about this diet. There is also a cookbook available..
An example of another vegan diet is the Skinny bitch diet.
This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.
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Cardio training every day and strength training 3 times a week
With this diet, you will at least reach the recommended amount of vegetables. Because wholegrain products are not allowed in this diet, the intake of insoluble fibre will be very low, which can cause bowel complaints. Meat substitutes are also not allowed in this diet, making it very difficult to get the recommended amount of proteins, various B vitamins and other vitamins and minerals. This diet gives high chances of muscle loss especially when combined with the amount of exercise recommended.
This diet recommends eating 80% carbohydrates, 10% protein and 10% fat. Nutritionists have lowered the recommendations in energy percentages of carbohydrates over the past 20 years. The upper limit stands at 70 % but the lower limit has gone to 40 %. An 80% carbohydrate recommendation seems not only unrealistic but also undesirable. It is not supported by nutritionists. Multiple objections In a vegan diet, it does require eating a lot of carbohydrates because there are few other options. However, animal products contain just about all the essential nutrients we humans need. So supplements are absolutely necessary here. Find out carefully which ones because a good supplement is really necessary. Vegetable products have a much lower nutritional density than animal products. Eggs, cheese and dairy can still be eaten in a vegetarian diet. But that is also out of the question here. Intestinal problems lurk because our intestinal system is not equipped (it is too short) to process so many fibre products. Furthermore, fibre cannot ferment sufficiently well with too little fat consumption. Fat is an important building material for our body. And then of course unprocessed fat. So no refined oils even if they are originally vegetable like sunflower oil and palm oil. Too little fat is undesirable as is a lack of protein. Both dangers lurk here. Find out everything very carefully before starting this diet.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.