The 80/10/10 Diet: A Healthy Choice or a Risky Trend?

The 80/10/10 Diet: Healthy Diet or Dangerous Fad?

Have you come across the 80/10/10 Diet? This approach suggests that at least 80% of your daily calories should come from carbohydrates—mostly from fruits and leafy greens—while protein and fat make up less than 10% each. It sounds promising for weight loss and overall wellness, but is it genuinely beneficial or simply another restrictive trend?

What Is the 80/10/10 Diet?

Created by Dr. Douglas Graham, the 80/10/10 Diet is essentially a low-fat, raw vegan plan. Often called 811 or LFRV (low-fat raw vegan), it’s built around the concept that our bodies thrive when about 80% of our calories come from plant-based carbs, with only around 10% from proteins and fats each. Unlike many diets that have an expiration date, this one is meant to become a long-term lifestyle aimed at improving health and longevity.

Why Focus on Raw Foods?

The idea here is that we originally evolved as fruit eaters. Proponents believe that raw fruits and greens provide nutrients in their purest form, while cooking can sometimes diminish these benefits and even create harmful compounds. Have you ever wondered why some diets swear by raw foods? The claim is that raw foods may help cleanse your system, ease digestion, and even encourage weight loss, although scientific opinions on this vary.

What Can You Eat?

This diet encourages eating mostly unprocessed, raw plant foods. Here are some examples:

Non-Sweet Fruits: Think tomatoes, cucumbers, peppers, eggplant, and squashes.
Sweet Fruits: Apples, bananas, mangoes, berries—pretty much any sweet fruit is welcome.
Soft Greens: Lettuce, spinach, and other leafy vegetables form a key part of your meals.
Fatty Fruits and Nuts: Items like avocados and a few nuts or seeds should be limited, keeping them to less than 10% of your daily calories.

To nail the 80/10/10 ratio, around 90–97% of your calories should come from fruits, 2–6% from greens, and just a small fraction from other plant sources.

What Food Should You Avoid?

The diet says no to high-protein and high-fat foods, and it cuts out many cooked or processed items. This means:

Meat, seafood, and eggs
Dairy products like milk, cheese, and yogurt
Processed fats such as butter, margarine, and most oils
Cooked foods and items like grains, beans, and baked snacks
Taste enhancers including added sugars and artificial additives
Beverages like coffee, tea, sodas, and alcohol (water and fruit smoothies are preferred!)

Weighing the Benefits

Advocates of the 80/10/10 Diet say it can curb food cravings, boost energy, and even fend off diseases like diabetes and heart conditions. Eating lots of fruits and vegetables is linked to a lower risk of many chronic conditions, and low-fat diets can help manage blood pressure and cholesterol.

That said, while some aspects of the diet are supported by science, the strict carbohydrate ratio—and claims about cooked foods being highly toxic—aren't strongly backed by scientific research.

Major Drawbacks and Considerations

Before jumping in, consider these potential downsides:

Huge Food Volume: For an average 2,000-calorie diet, you might need to eat several pounds of produce daily!
Low Protein and Fat: Keeping these under 10% might leave you hungry and may not support muscle health or vitamin absorption as well as a more balanced diet.
Nutrient Deficiencies: Critical nutrients like vitamin B12 and iodine could be lacking, potentially leading to issues with energy, bone health, or thyroid function. Vegans in general often need to supplement these.
Overly Restrictive: The diet sharply limits many cooked foods and spices that actually offer health benefits, making social meals and restaurant choices challenging.

It’s also worth noting that many of the diet’s claims rely on ideas not fully supported by modern nutritional science.

So, Should You Try It?

Embracing more fresh fruits and veggies is always a step in the right direction. However, the rigid rules of the 80/10/10 Diet might leave you feeling unsatisfied or even missing out on important nutrients. A more balanced approach that still prioritizes raw foods might be the better choice for long-term health. Ask yourself: Is this sustainable for my lifestyle? And if you’re unsure, discussing changes with a nutrition expert is always a smart move.