Unlike the ever-popular low-carb diets, the 80/10/10 diet actually encourages including large amounts of carbs in your daily diet. The eating plan, created by Dr. Douglas Graham, is a low-fat, plant-based raw diet in which fruit plays the starring role. Speak to your doctor first to be sure the plan is right for you given your health history.
How the Diet Works
The 80/10/10 diet is made of up 80 percent carbohydrates, 10 percent protein and 10 percent fat. A large portion of the carbs you eat are fruit. For example, Graham recommends eating juicy fruit for breakfast, sweeter fruit for lunch and unlimited amounts of acidic fruit before a vegetable-based dinner. The remainder of your carbs come from nuts and seeds. The diet also includes daily exercise and at least three days of strength training. Graham also recommends getting plenty of sleep and some exposure to natural sunlight every day.
Foods You Can and Can't Eat
Ninety to 97 percent of the carbs you'll eat on the diet are fruit, 2 to 6 percent are from leafy green vegetables and celery, and the remaining carbs are from any other raw foods, Graham notes. Any type of fruit is included on the diet, so you're free to choose the varieties you like most. Lettuce, spinach, kale and other leafy greens, avocados, bell peppers, and tomatoes are also permitted. Raw nuts and seeds are what contribute fat and protein to the diet. Because the 80/10/10 diet is a raw diet, you're not allowed to eat anything cooked, including meat. Sodas and other processed foods are off-limits, as well.
Benefits of the Diet
Eating fruit and vegetables is one benefit to the 80/10/10 diet. Filling your diet with plenty of fresh produce is one way to cut your risk of heart attack, stroke and certain types of cancer, according to the U.S. Department of Agriculture. Intake of fresh fruits and vegetables is also associated with lower blood pressure and a reduced risk of kidney stones and osteoporosis. You'll also get a wealth of key nutrients, including fiber, potassium and vitamin C.
Drawbacks of the Diet
The sheer amount of fruit you're required to eat can be daunting for many people. For example, you might need to eat 4 pounds of watermelon at one meal to get the number of calories you need, Everydiet.org notes. You might also experience nutritional deficiencies. For example, you might become deficient in protein, and a protein deficiency can interfere with normal hemoglobin, antibody, hormonal and digestive functions, as well as inhibit normal nutrient absorption. Some people following the diet might also become deficient in zinc, selenium and vitamin B-12, a nutrient essential for brain function and the formation of red blood cells.