80/10/10, Low Fat Raw Vegan

The Low Fat Raw Vegan or 80/10/10 lifestyle was first introduced in "80/10/10" by Dr. Douglas Graham. It is a raw food version of a low fat plant based diet, similar to that popularized by Dr. Dean Ornish and Dr. John McDougall.

Dr. Graham, who is a lifetime athlete, has been eating a raw food diet for almost thirty years. He has acted as dietary adviser to world-class athletes and celebrities including Martina Navratilova and Demi Moore.

80-10-10 is a plant-based diet which strives for the ideal nutrient ratio of 80% carbohydrates, 10% protein and 10% fat. Dr. Graham says that the sugars in fruit are metabolized quickly and only cause problems when eaten with fat. The fat keeps the glucose in the blood causing high blood sugar. Without the fat the glucose enters the cells and is metabolized with no problems.

LFRV 80-10-10


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Other low fat vegan diets rely on cooked starches such as rice, bread, and potatoes as the main source of calories. Starches and grains are low in nutrients and because they taste bland we usually add sugar, salt, and fats which compromises their potential health value.

Graham overcomes this problem by basing his program entirely on raw foods with fruit forming the foundation of the diet. He states that fruit is the ideal food for humans and supports his claims with convincing arguments and scientific research.

Dieters are encouraged to eat mono meals of fruit where a single fruit is eaten in large quantities. For example breakfast might consist of 4 pounds of watermelon. Graham explains that it is necessary to eat fruit in such amounts in order to obtain adequate calories, which is necessary to thrive on this diet.

Graham also advises dieters to consume approximately a pound of leafy greens each day such as lettuce, spinach, and celery. Foods high in fat such as avocado and nuts are generally limited to a small serving every second day or so.

Although the diet is the foundation of the program Graham emphasizes the importance of addressing other lifestyle factors, which include exercise, sunlight, adequate sleep, and emotional balance. Recommended Foods

Fruit, vegetables, avocado, raw nuts and seeds, young coconut.

Exercise Recommendations

An important aspect of the program is regular daily exercise. Graham advises dieters to aim to do some aerobic exercise every day and to engage in strength training three times a week. Graham states that if you are not exercising on a regular basis then you are not following the program.