The 80/10/10 diet was developed by Dr. Douglas Graham, a renowned crudivorous athlete. It is also known as raw vegan diet low in fat.
It has gained popularity in the last decade, and consists of eating raw and low-fat foods. By ingesting these foods weight loss, better health and disease prevention are promised.
Some people who follow it comment on the great physical changes they have experienced, while other people, and particularly critics, claim that the diet is unsustainable.
Are you thinking about following this diet to lose weight or be healthier and still have doubts about its effectiveness? Learn about the most important aspects that you cannot miss about the safety of the 80/10/10 diet.
Diet guide 10/8/10
1.What is the 80/10/10 diet?
The diet is based on the idea that to achieve optimal nutrition you must provide your body with at least 80% of the calories coming from carbohydrates, with no more than 10% of calories from proteins and 10% of fats.
Unlike many popular diets, 80/10/10 has no time limit. Instead, it is promoted as a long-term solution to increase longevity and reduce obesity and diseases.
2.Why should you choose the 80/10/10 diet?
This diet considers that humans are not naturally omnivorous, but rather frugivorous, so they prefer to eat fruit. He also says that his digestive system is physiologically designed to digest fruits and vegetables and that, although people can tolerate other types of food, these are usually not optimal for the body.
In this sense, a diet based on vegetables and fresh fruits would provide around 80% of calories from carbohydrates and no more than 20% of calories from proteins and fats.
3.What foods are the most common in the 80/10/10 diet?
The rules around the 80/10/10 diet are relatively simple. Some foods that this diet could contain are the following:
3.1 Non-sweet fruits
3.2 Sweet fruits
- What fruits to eat in the diet 10/8/10
3.3 Green leafy vegetables
- Other vegetables green leaves .
3.4 Nuts and fatty fruits
Remember to limit your consumption to 10% of total calories.
- Durian fruit.
- Nuts and seeds.
To achieve the 80/10/10 diet, it is recommended that 90-97% of the calories come from sweet and non-sweet fruits, 2-6% from green leafy vegetables and 0-8% from fatty fruits included. the seeds and nuts.
4.What foods should you avoid in the 80/10/10 diet?
Those who follow this diet are destined to avoid cooking, a lot of fat and foods rich in proteins. Therefore, you should avoid foods such as the following:
- Meats and seafood, including red meat, chicken and fish.
- Eggs, including all birds and products that contain them.
- Dairy products, including milk, cheese, yogurt and ice cream.
- Processed fats such as butter, margarine, vegetable and nut oil.
- Cooked, dehydrated and processed foods: this eliminates most grains.
- Certain drinks such as alcohol, coffee, tea, soft drinks and energy drinks. Instead, opt for fruit and vegetable smoothies or water.
This diet provides a wide variety of health benefits. However, only a few are supported by science.
For starters, the high carbohydrate content helps prevent eating disorders and keeps cravings for unhealthy foods at bay. It is also said that its low protein and fat content offers the following benefits:
- Protection against cancer.
- Prevention of type II diabetes.
- It helps against weak bones and heart disease.
- Better dream
- Healthier skin
- Mental clarity
The 80/10/10 diet also recommends avoiding cooked foods in order to prevent chronic fatigue, hypothyroidism and arthritis.
6.What are the disadvantages of the 80/10/10 diet?
The 80/10/10 diet has several potential disadvantages:
6.1 Consumption too high of carbohydrates
For example, let’s say that your body requires an average of 2,000 calories per day. Then you would have to eat around 3 kilograms (kg) of fruit, 2 kg of vegetables and two tablespoons of nuts a day to satisfy your needs. And this volume of food is very large for what people are used to.
6.2 Limited consumption of proteins and fat
This diet suggests limiting the intake of protein and fat to 10% for each group of total calories. For example, there is little evidence that consuming less than 10% of calories from fat is more beneficial than a 15-20% fat diet.
In addition, there are several advantages to consuming more of the proteins that the body requires. For example, adding a little more protein can protect against hunger , reduce anxiety and promote bone health. A little extra protein can also help preserve muscle mass , especially during a period of weight loss.
For its part, dietary fats help the body absorb soluble vitamins and are required to keep the skin, hair and brain healthier. Therefore, a very severe restriction can become dangerous.
6.3 Provides insufficient vitamin B12
Another great criticism of the diet is that it can limit the intake of certain nutrients, including vitamin B12. Vitamin B12 plays a very important role in the metabolism of proteins and in the health of the central nervous system.
Several studies show that while anyone can have low levels of vitamin B12 , vegetarians and vegans; especially those who do not take any supplements, are at a greater risk of deficiency.
6.4 Provides insufficient iodine
This diet recommends avoiding salt, and this involves iodized salt and algae, two good sources of iodine.
Iodine is crucial for the proper functioning of the thyroid gland, which is necessary to control metabolism. Therefore, an insufficient intake can cause lower levels of energy and drier skin.
Therefore, avoiding these two sources of iodine can place at a greater risk of deficiency to the followers of the 80/10/10 diet.
The research states that greater consumption of fruits and vegetables, as part of a balanced diet, helps reduce the risk of stroke, high blood pressure, reduces blood sugar levels, dementia and certain cancers.
However, although there is scientific evidence to support some aspects of the 80/10/10 diet, it should be noted that other benefits associated with it cannot be scientifically supported.
Related Wiki Link: https://en.wikipedia.org/wiki/Raw_veganism