80/10/10 Diet: Complete Guide to Benefits, Risks, and What to Eat

The 80/10/10 diet has captured attention in the health and wellness community as a unique approach to nutrition that emphasizes raw, plant-based foods. This eating pattern promises weight loss, disease prevention, and enhanced vitality through a specific macronutrient ratio. But does the science support these claims, or is this just another restrictive fad diet?

This comprehensive guide examines the 80/10/10 diet from all angles, helping you understand what it entails, its potential benefits, significant concerns, and whether it’s a sustainable choice for long-term health.

Understanding the 80/10/10 Diet

The 80/10/10 diet is a low-fat, raw vegan eating plan developed by Dr. Douglas Graham, a former athlete and chiropractor. Sometimes called 811, 811rv, or LFRV (low-fat raw vegan), this diet is built around a specific macronutrient distribution.

The numbers represent the percentage of daily calories that should come from each macronutrient:

• 80% from carbohydrates – primarily from fruits and vegetables
• 10% from protein – obtained from plant sources
• 10% from fats – mainly from whole food sources like avocados and nuts

Unlike many short-term diet plans, the 80/10/10 diet is promoted as a lifestyle approach designed for long-term adherence. It’s based on the premise that humans are naturally frugivores – creatures designed to eat primarily fruit – and that our digestive systems function optimally on raw plant foods.

The Philosophy Behind Raw Foods

Central to the 80/10/10 diet is the belief that cooking damages food quality. Proponents argue that heat destroys enzymes, reduces nutrient content, and creates harmful compounds that contribute to chronic diseases.

The diet suggests that raw fruits and leafy greens contain all necessary nutrients in ideal proportions for human health. Cooking is viewed as making foods nutritionally inferior and potentially toxic, allegedly contributing to conditions like arthritis, chronic fatigue, and hypothyroidism.

Followers believe raw foods are detoxifying, easier to digest, and most conducive to achieving optimal health and maintaining ideal body weight.

What Foods Can You Eat?

The 80/10/10 diet centers on raw, unprocessed plant foods with an emphasis on fruits and tender greens. Here’s what the diet encourages:

Sweet Fruits (Primary Food Source)

These form the bulk of daily calorie intake:

• Bananas
• Mangoes
• Apples
• Oranges and citrus fruits
• Berries of all varieties
• Grapes
• Melons
• Peaches and nectarines
• Pears
• Cherries

Non-Sweet Fruits

These provide variety and nutrition:

• Tomatoes
• Cucumbers
• Bell peppers
• Zucchini and summer squash
• Eggplant
• Okra

Tender Leafy Greens

These should comprise 2-6% of daily calories:

• Lettuce varieties (romaine, butter, leaf)
• Spinach
• Arugula
• Kale (tender varieties)
• Swiss chard
• Bok choy

Other Vegetables (Limited)

Harder vegetables like celery, broccoli, cauliflower, and cabbage are permitted but should be minimized as they’re considered more difficult to digest.

Fatty Foods (Strictly Limited)

These must stay under 10% of total calories:

• Avocados
• Nuts (almonds, walnuts, cashews)
• Seeds (sunflower, pumpkin, chia, flax)
• Olives
• Durian fruit

Foods to Avoid on the 80/10/10 Diet

The diet restricts a wide range of foods, including:

• All animal products: Meat, poultry, fish, seafood, eggs, dairy products, honey
• Cooked foods: All foods heated above approximately 104-118°F (40-48°C)
• Processed foods: Refined grains, bread, pasta, crackers, chips
• Legumes and beans: Dried beans, lentils, chickpeas (require cooking)
• Starchy vegetables: Potatoes, sweet potatoes (typically cooked)
• Processed fats and oils: Vegetable oils, coconut oil, nut butters
• Sweeteners: Sugar, honey, maple syrup, artificial sweeteners
• Condiments and seasonings: Salt, spices, herbs, vinegar, soy sauce
• Beverages: Coffee, tea, alcohol, soda, energy drinks

Water and fresh fruit or vegetable smoothies are the primary recommended beverages.

Potential Benefits of the 80/10/10 Diet

Proponents claim numerous health benefits, though scientific support varies considerably. Let’s examine both the claimed and evidence-based benefits.

High Fruit and Vegetable Intake

The diet’s strongest scientific backing comes from its emphasis on whole fruits and vegetables. Research consistently shows that higher consumption of these foods is associated with reduced risk of chronic diseases including cardiovascular disease, type 2 diabetes, certain cancers, and stroke.

Fruits and vegetables provide essential vitamins, minerals, antioxidants, and fiber that support overall health and disease prevention.

Natural Weight Loss

Many people experience weight loss on the 80/10/10 diet, partly because whole fruits and vegetables are high in water and fiber but relatively low in calories. This allows you to eat large volumes while maintaining a calorie deficit.

Studies on low-fat vegan diets have shown effectiveness for weight loss, with some research indicating superior results compared to other dietary approaches.

Improved Blood Sugar Control

Despite being high in carbohydrates, the diet’s focus on whole fruits rather than processed sugars means the natural fiber helps moderate blood sugar responses. Some research suggests low-fat vegan diets may improve insulin sensitivity and reduce type 2 diabetes risk.

Lower Blood Pressure and Cholesterol

Very low-fat diets have demonstrated benefits for cardiovascular health markers, including reductions in blood pressure and LDL cholesterol levels. The high potassium content from abundant fruit intake may also support healthy blood pressure.

Increased Fiber Intake

The 80/10/10 diet naturally provides substantial dietary fiber, which supports digestive health, promotes regular bowel movements, feeds beneficial gut bacteria, and may reduce disease risk.

Significant Drawbacks and Concerns

Despite potential benefits, the 80/10/10 diet presents several serious concerns that deserve careful consideration.

Extreme Food Volume Requirements

To meet daily calorie needs on this diet, you must consume enormous quantities of food. For someone requiring 2,000 calories daily, this could mean eating approximately 6 pounds of fruit, 4 pounds of vegetables, and 2 tablespoons of nuts.

This volume is far more than most people typically eat and can be physically challenging, time-consuming, and expensive. Those unable to consume these quantities may struggle to meet energy needs, leading to fatigue, weakness, and unintentional weight loss.

Protein Deficiency Risk

Limiting protein to just 10% of calories may be insufficient for many people. While this might meet minimum requirements for sedentary individuals, it’s inadequate for:

• Active individuals and athletes
• People trying to build or maintain muscle mass
• Older adults at risk for sarcopenia
• Anyone in a period of growth or recovery

Adequate protein intake helps preserve muscle mass during weight loss, supports bone health, promotes satiety, and aids recovery from exercise or illness.

Essential Fat Deficiency

While extremely low-fat diets may offer some cardiovascular benefits, restricting fat to 10% of calories raises concerns. Dietary fat is essential for:

• Absorption of fat-soluble vitamins (A, D, E, K)
• Hormone production
• Brain health and cognitive function
• Healthy skin and hair
• Cell membrane integrity

The diet’s restriction on nuts, seeds, and avocados may limit intake of beneficial omega-3 fatty acids and other essential fats.

Vitamin B12 Deficiency

This is perhaps the most serious nutritional concern. Vitamin B12 is not found in plant foods in reliable amounts. The diet’s creator suggests humans produce sufficient B12 and can obtain the rest from organic produce, but this claim lacks scientific support.

Vitamin B12 is crucial for:

• Red blood cell formation
• Nervous system function
• DNA synthesis
• Energy metabolism

Deficiency can lead to anemia, neurological damage, fatigue, cognitive impairment, and cardiovascular problems. Anyone following this diet must supplement with vitamin B12 or risk serious health consequences.

Iodine Insufficiency

The diet discourages salt consumption, including iodized salt, which is a primary iodine source for many people. It also restricts seaweed, another good iodine source.

Iodine deficiency can impair thyroid function, leading to:

• Fatigue and weakness
• Weight gain
• Cold sensitivity
• Dry skin and hair loss
• Cognitive difficulties
• Depression

Vegans already tend to have lower iodine levels, making this restriction particularly problematic.

Other Potential Nutrient Deficiencies

The restrictive nature of the diet may also lead to inadequate intake of:

• Vitamin D: Limited food sources, especially without fortified products
• Calcium: Restricted by avoiding fortified plant milks and limiting certain vegetables
• Iron: Plant-based iron is less bioavailable than heme iron from animal products
• Zinc: Limited sources in the allowed foods
• Omega-3 fatty acids: Particularly EPA and DHA, with limited conversion from plant sources

Questionable Scientific Claims

The 80/10/10 diet makes several assertions that aren’t supported by current scientific evidence:

The “Humans Are Frugivores” Theory

While humans can thrive on various diets, archaeological and anthropological evidence suggests humans evolved as omnivores capable of digesting diverse foods. Our digestive system differs significantly from true frugivores like certain primates.

Demonization of Cooking

While cooking can reduce some nutrients, it also:

• Increases bioavailability of certain nutrients (like lycopene in tomatoes)
• Makes some foods easier to digest
• Kills harmful pathogens and makes many foods safe to eat
• Increases nutrient availability in vegetables like spinach, carrots, and mushrooms

The claim that all cooked foods are toxic lacks scientific merit. Humans have been cooking food for hundreds of thousands of years, which many anthropologists believe was crucial to our evolution.

The Acid-Alkaline Theory

The diet references “acidifying” foods causing disease, but research shows that foods have minimal impact on blood pH. The human body tightly regulates blood pH regardless of diet, and the acid-alkaline diet theory has been repeatedly debunked by scientific studies.

Spices and Herbs as Harmful

The diet suggests avoiding spices and herbs because they allegedly irritate the gut and produce toxins. This contradicts extensive research showing herbs and spices have beneficial properties, including anti-inflammatory, antioxidant, and antimicrobial effects.

Practical Challenges

Social Limitations

Following the 80/10/10 diet makes social eating extremely difficult. Finding suitable options at restaurants, family gatherings, or social events is nearly impossible, potentially leading to isolation.

Financial Burden

Consuming 6+ pounds of fresh, preferably organic produce daily is expensive. The cost can be prohibitive for many people, especially those in areas with limited access to affordable fresh produce.

Time and Preparation

Shopping for, washing, preparing, and eating such large quantities of produce requires significant time and effort that may not fit into busy lifestyles.

Digestive Discomfort

The extreme fiber and food volume can cause bloating, gas, and digestive distress, especially during the adjustment period. Some people may never comfortably adapt to eating such quantities.

Dental Health Concerns

Consuming large amounts of fruit exposes teeth to high levels of natural sugars and acids, potentially increasing risk of tooth decay and enamel erosion. This concern is heightened by the diet’s discouragement of oral hygiene products.

Who Should Avoid This Diet?

The 80/10/10 diet is particularly inappropriate for:

• Athletes and active individuals: Inadequate protein and fat for performance and recovery
• Children and adolescents: Insufficient nutrients for growth and development
• Pregnant or breastfeeding women: Higher nutrient needs not met by this restrictive plan
• Older adults: Increased protein needs and difficulty consuming large food volumes
• People with digestive disorders: High fiber and food volume may exacerbate symptoms
• Those with eating disorder history: Extreme restriction may trigger disordered eating patterns
• People with diabetes: Should consult healthcare providers before making dramatic dietary changes

A More Balanced Approach

If you’re attracted to aspects of the 80/10/10 diet, consider these alternatives that capture benefits while avoiding extreme restrictions:

• Increase fruit and vegetable intake without eliminating other food groups
• Focus on whole, minimally processed plant foods while including cooked options
• Maintain a more moderate fat intake (20-35% of calories) from healthy sources
• Include adequate protein (10-35% of calories) from varied plant sources
• Consider a well-planned vegan diet with appropriate supplementation
• Work with a registered dietitian to develop a sustainable eating pattern

Should You Try the 80/10/10 Diet?

While the 80/10/10 diet successfully encourages consumption of fruits and vegetables, its extreme restrictions, lack of scientific support for many claims, and significant risk of nutritional deficiencies make it difficult to recommend.

The diet’s drawbacks substantially outweigh its benefits:

• Risk of multiple nutrient deficiencies, particularly vitamin B12 and iodine
• Impractical food volume requirements
• Inadequate protein and fat for many people’s needs
• Based partly on pseudoscience rather than established nutrition research
• Socially isolating and difficult to maintain long-term
• Potentially expensive and time-consuming

For most people, a more balanced approach to healthy eating – one that includes abundant fruits and vegetables alongside moderate amounts of whole grains, legumes, nuts, seeds, and if desired, animal products – will be more sustainable, nutritionally adequate, and supportive of long-term health.

If you’re considering any major dietary change, especially one as restrictive as the 80/10/10 diet, consult with a healthcare provider or registered dietitian. They can help you assess whether it’s appropriate for your individual needs and health status, and can guide you in preventing nutritional deficiencies.

Remember, the best diet is one you can maintain long-term while meeting your nutritional needs, supporting your health goals, and fitting into your lifestyle. Extreme restriction is rarely the answer to optimal health.

Sources:

• PubMed Central – National Institutes of Health Database
• World Health Organization – Healthy Diet Guidelines
• Academy of Nutrition and Dietetics
• Harvard T.H. Chan School of Public Health – Nutrition Source
• Nutrition.gov – USDA Nutrition Information