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The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your Life, One Luscious Bite at a Time
After more than 5 years of intensive work the definitive guide to the 80/10/10 Diet is here! Get your hands on the latest book by Dr. Douglas Graham, The 80/10/10 Balancing Your Health, Your Weight, and Your Life One Luscious Bite at a Time. If you have struggled with staying raw, would like to lose weight, or change your life for the better, look no further than this groundbreaking book.
374 pages, Paperback
First published January 1, 2006
254 people are currently reading
1913 people want to read
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Displaying 1 - 30 of 134 reviews
May 7, 2015
After trying this diet and gaining a lot of weight I decided to give up on the perfect raw ideal. I am now eating more beans and greens and less sweets and that seems to be working better for me using the Joel Fhurman books as a guide.
I had raved about this book and the raw foods high fruit low fat diet at first. the pros were getting off the refined foods. But in the long run it was not sustainable for my body and I am ok with that.
I had raved about this book and the raw foods high fruit low fat diet at first. the pros were getting off the refined foods. But in the long run it was not sustainable for my body and I am ok with that.
October 24, 2012
At first I thought this diet looked NUTSO (and I disregarded it), but I had tried raw and was got a whole new whack of issues, so I had no choice and it was THE BEST THING I EVER DID.
This book changed my health, changed my life.
I no longer have:
Adrenal issues
Addison's
IBS
OCD
Generalized anxiety issues
Chronic fatigue
Fibromyalgia
Interstitial Cystitis
Low blood pressure
(I know right, how could I have so much???)
September 1, 2010
Following 80-10-10 for a few months completely eradicated my IBS symptoms like nothing else has. After a while, though, I found it difficult to maintain following Dr. Graham's plan 100%. I'm still tweaking my diet to help cope with a couple of other medical conditions and to fit within a relatively normal lifestyle if possible. But I believe this is very possibly the healthiest diet if you can stick to it.
January 10, 2014
No scientific foundation, little research, Dr. Graham not a practicing M.D. but a chiropractor, and a self-published book.
Some great ideas - eating plenty of vegetables and fruits, eating natural and unprocessed foods and getting exercise, but ultimately a layperson's opinion on how we ought to eat.
Some great ideas - eating plenty of vegetables and fruits, eating natural and unprocessed foods and getting exercise, but ultimately a layperson's opinion on how we ought to eat.
March 8, 2014
As you might have guessed 80/10/10 refers to the calonutrient ratio that is Carbohydrate, protein and fat respectively. Doug Graham propagates a regimen of whole, fresh, ripe, raw, organic fruit and vegetables as the most optimal food for human consumption. If the Garden of Eden is any indication of how the creator intended for us eat, then by that alone 80/10/10 gains some credibility.
People have different paths of entrance so to speak into the raw food world. 3 years ago I found myself at my wits end with Irritable Bowel Syndrome(IBS). I have heard IBS described as the most excruciating thing you can ever go through physically or emotionally. However I can honestly say that IBS is the best thing that ever happened to me. On my quest to get to the root of IBS, concurrently that year Annette Larkins was trending on Facebook. People were absolutely taken by the way she had successfully preserved her youth. I had never heard about the raw diet prior to Annette Larkins. And being in the heat of my IBS frenzy, I became obsessed with the idea.
I literally chased Annette down the street with my phone calls. She was very helpful and threw in a few stories of her youth just for the sake of entertainment. I pretty much told her that I did not know where to start on the raw food equilibrium. She told me there were lots of raw foodist out there and that google is my friend(among other very resourceful tips). After relentless months of research. I found 30bad forum which led me to Doug Graham.
The most remarkable thing about 80/10/10 is that Doug Graham is his own walking commercial. Having followed Doug Graham closely for a while, I am always surprised when I watch this 72 year old man do backflips back and forth faster than Ussain Bolt ever ran. I figured if I want his results at that age, its a no brainer- do what he does.
I personally tried the 80/10/10 lifestyle for a few months in College. As healthy and energized as I felt, I could barely keep up because 80/10/10 is somewhat an elitist diet especially for a student. I had tons of energy and my turnaround time for digestion was between 12-24hrs as opposed to the 72 hours red meat takes to digest in your colon. This was another thing that helped to alleviate my IBS, being able to have a completely empty gut at strategic periods.
Besides lightening bolt digestion which comes as a result of eating a diet of predominantly whole, ripe, fresh, raw, organic fruit and vegetables(not so called super foods which are marketed heavily my raw food gurus), the 80/10/10 diet has been known to reverse diabetes. Sugar is often red flagged as the main culprit that causes diabetes. And when we think about sugar, we think fruits and then refined sugars. However fat causes the most insulin resistance in the bloodstream.
Fat has a way of creeping into our diets without our knowledge. Lettuce, tomatoes, mangos and papayas as well as all fruits and vegetables contain some fat in them. Often times we need to supplement our fat intake to boost it up to the required 10% by adding a handful of nuts or 1/2 an avocado every other day to our diet. Doug recommends that we stay clear of liquid oils altogether because fragmented foods are not the most healthful for our bodies. He also gives an example of a typical daily calorie in take of a hypothetical 80/10/10rv which he considers to be high fat.
4 lbs. fruit(1814g) 900 calories, 60 fat
1 lb. lettuce(454g) 75 calories , 11 fat
1.75 lbs. Other vegetables(794g) 240 calories, 12 fat
I ounce olive oil(2 teaspoons) 250 calories, 250 fat
3 ounces almonds(85 g, about 45) 490 calories
Total: 1,955 calories, 693 fat
Which works up to about 35% of the calornutrient ratio coming from fat. 35% fat is reminiscent of the Standard American Diet(SAD). Personally the numbers in this mini chart do not necessarily stand out for me, because it seems to be all fruit and healthy fat. That just goes to support Doug's point about fats creeping unto our palettes unnoticed. In this section, Doug goes on to provide some very appealing recipes like the butter lettuce and mango salad, the pomegranate orange juice amongst others.
In conclusion, I am eternally grateful for having been blessed with the gift of IBS. My thirst for answers lead me to develop a heightened sense of how I nourish my body. There's a common cautionary tale about the proverbial professional who spends the first few years of their life chasing money and then later puts the money towards regaining their health. Being this health conscious at an early age will enable me to insure my senior years. As Humans, we all have one condition or the other that we can remedy by eating this way. Granted it is not an easy project, but it will certainly be worth it in the grand scheme of events. While not everyone can eat 100% raw. We can modify our diets to be consistent with the 80/10/10 calonutrient ratio and include more whole, fresh, raw, ripe organic fruits and vegetables- omnivores, vegetarians and vegans alike. Stick with the diet for a while and you will undoubtedly experience significant positive change in your health. As Doug Graham says, you can eat all the right foods, but you are only as healthy as your weakest link- whether that be sleep, rest, water, sunshine or movement(these are all pillars of the 80/10/10 diet). I challenge you to pick up a copy of Doug's book from your local bookstore or library and read and re read the book in its entirety, with a particular focus on page 11 if you are intrigued by these pillars which I speak of.
People have different paths of entrance so to speak into the raw food world. 3 years ago I found myself at my wits end with Irritable Bowel Syndrome(IBS). I have heard IBS described as the most excruciating thing you can ever go through physically or emotionally. However I can honestly say that IBS is the best thing that ever happened to me. On my quest to get to the root of IBS, concurrently that year Annette Larkins was trending on Facebook. People were absolutely taken by the way she had successfully preserved her youth. I had never heard about the raw diet prior to Annette Larkins. And being in the heat of my IBS frenzy, I became obsessed with the idea.
I literally chased Annette down the street with my phone calls. She was very helpful and threw in a few stories of her youth just for the sake of entertainment. I pretty much told her that I did not know where to start on the raw food equilibrium. She told me there were lots of raw foodist out there and that google is my friend(among other very resourceful tips). After relentless months of research. I found 30bad forum which led me to Doug Graham.
The most remarkable thing about 80/10/10 is that Doug Graham is his own walking commercial. Having followed Doug Graham closely for a while, I am always surprised when I watch this 72 year old man do backflips back and forth faster than Ussain Bolt ever ran. I figured if I want his results at that age, its a no brainer- do what he does.
I personally tried the 80/10/10 lifestyle for a few months in College. As healthy and energized as I felt, I could barely keep up because 80/10/10 is somewhat an elitist diet especially for a student. I had tons of energy and my turnaround time for digestion was between 12-24hrs as opposed to the 72 hours red meat takes to digest in your colon. This was another thing that helped to alleviate my IBS, being able to have a completely empty gut at strategic periods.
Besides lightening bolt digestion which comes as a result of eating a diet of predominantly whole, ripe, fresh, raw, organic fruit and vegetables(not so called super foods which are marketed heavily my raw food gurus), the 80/10/10 diet has been known to reverse diabetes. Sugar is often red flagged as the main culprit that causes diabetes. And when we think about sugar, we think fruits and then refined sugars. However fat causes the most insulin resistance in the bloodstream.
Fat has a way of creeping into our diets without our knowledge. Lettuce, tomatoes, mangos and papayas as well as all fruits and vegetables contain some fat in them. Often times we need to supplement our fat intake to boost it up to the required 10% by adding a handful of nuts or 1/2 an avocado every other day to our diet. Doug recommends that we stay clear of liquid oils altogether because fragmented foods are not the most healthful for our bodies. He also gives an example of a typical daily calorie in take of a hypothetical 80/10/10rv which he considers to be high fat.
4 lbs. fruit(1814g) 900 calories, 60 fat
1 lb. lettuce(454g) 75 calories , 11 fat
1.75 lbs. Other vegetables(794g) 240 calories, 12 fat
I ounce olive oil(2 teaspoons) 250 calories, 250 fat
3 ounces almonds(85 g, about 45) 490 calories
Total: 1,955 calories, 693 fat
Which works up to about 35% of the calornutrient ratio coming from fat. 35% fat is reminiscent of the Standard American Diet(SAD). Personally the numbers in this mini chart do not necessarily stand out for me, because it seems to be all fruit and healthy fat. That just goes to support Doug's point about fats creeping unto our palettes unnoticed. In this section, Doug goes on to provide some very appealing recipes like the butter lettuce and mango salad, the pomegranate orange juice amongst others.
In conclusion, I am eternally grateful for having been blessed with the gift of IBS. My thirst for answers lead me to develop a heightened sense of how I nourish my body. There's a common cautionary tale about the proverbial professional who spends the first few years of their life chasing money and then later puts the money towards regaining their health. Being this health conscious at an early age will enable me to insure my senior years. As Humans, we all have one condition or the other that we can remedy by eating this way. Granted it is not an easy project, but it will certainly be worth it in the grand scheme of events. While not everyone can eat 100% raw. We can modify our diets to be consistent with the 80/10/10 calonutrient ratio and include more whole, fresh, raw, ripe organic fruits and vegetables- omnivores, vegetarians and vegans alike. Stick with the diet for a while and you will undoubtedly experience significant positive change in your health. As Doug Graham says, you can eat all the right foods, but you are only as healthy as your weakest link- whether that be sleep, rest, water, sunshine or movement(these are all pillars of the 80/10/10 diet). I challenge you to pick up a copy of Doug's book from your local bookstore or library and read and re read the book in its entirety, with a particular focus on page 11 if you are intrigued by these pillars which I speak of.
June 15, 2008
I actually agree with a lot of what's said in here about the optimal diet for humans, even though I don't plan on ever going raw. Of course not all vegan foods are healthy, but I think it’s best to eat a whole foods vegan diet that includes plenty of cooked foods, not that I eat that way either.
I’m not really convinced about the basic tenets proposed, even though I think the diet suggested is much healthier than the standard American Diet (SAD). I’m very skeptical about such claims as coconut being good for us, which is commonly claimed among raw food proponents, not just in this book.
It's crazy that this book doesn't have an index; it makes it unnecessarily difficult to go back and reread something, and it makes the book seem less professional somehow.
I’m not really convinced about the basic tenets proposed, even though I think the diet suggested is much healthier than the standard American Diet (SAD). I’m very skeptical about such claims as coconut being good for us, which is commonly claimed among raw food proponents, not just in this book.
It's crazy that this book doesn't have an index; it makes it unnecessarily difficult to go back and reread something, and it makes the book seem less professional somehow.
August 6, 2014
The 80/10/10 diet is a raw vegan diet where you eat 80% carbs and 10% fat & protein. In order to get enough calories to sustain your life, you need to eat .. a lot. As in .. not one banana for breakfast, but 12 bananas for breakfast. The quantity of food needed to sustain this type of diet is ridiculous.
I do think the concept of this diet is interesting and I do believe that we should eat a more plant based diet; however, the author lumps everyone into one category - Vegans. We are not suppose to be meat eaters, we aren't suppose to have cooked food, vinegar and salt are poison .. yadda, yadda. I don't feel that everyone should eat the same diet as we are all too different genetically - one size diet does not fit all.
There are a few people (youtube folks that I know of) that thrive on this type of diet and I applaud their willingness to eat large quantities of fruits and vegetables only; however, I'm leaning more toward a flexitarian diet .. mostly plant based, cooked foods and the occasional animal protein.
M.
I do think the concept of this diet is interesting and I do believe that we should eat a more plant based diet; however, the author lumps everyone into one category - Vegans. We are not suppose to be meat eaters, we aren't suppose to have cooked food, vinegar and salt are poison .. yadda, yadda. I don't feel that everyone should eat the same diet as we are all too different genetically - one size diet does not fit all.
There are a few people (youtube folks that I know of) that thrive on this type of diet and I applaud their willingness to eat large quantities of fruits and vegetables only; however, I'm leaning more toward a flexitarian diet .. mostly plant based, cooked foods and the occasional animal protein.
M.
January 17, 2012
When I first started this book there were a couple sentences I read outloud to my husband and he said put that down.. That guy is a quack. And I kinda thought he might be right... But the one thing that rings true that may change my food eating life is to question whether what I am choosing to eat is delicious looking and will satisfy my hunger in it's natural state. That turkey I almost threw up while preparing... Not so much. But what about the pineapple I just sliced into, or the mango that drips down my chin as I take a bite. I do believe Dr Graham is correct in saying that in general we eat way too much fat (duh), but also eating fruits in their raw states could cure my husbands diabetes. Now , what to do to talk him into listening. While I may not convert to being raw vegan, this has given me some food for thought. (haha)
80/10/10 = (2000 calories)
80 % of calories from carbs (1600)
10 % of calories from protein (200)
10 % of calories from fat (200)
All naturally occurring in fruits and 3-6% vegetables.
80/10/10 = (2000 calories)
80 % of calories from carbs (1600)
10 % of calories from protein (200)
10 % of calories from fat (200)
All naturally occurring in fruits and 3-6% vegetables.
September 13, 2012
80% carbs (mostly fruit) 10% protein (vegan) 10% fat (vegan). I truly believe if we ate 80% fruit and veggies (organic) 10% protein (vegan) and 10% fat (vegan), we would be free from disease and enjoy energy and glowing health well over 100 years old. This plan makes health, optimal weight, and anti-aging easy peasy. Our fangs (cuspids) are dull for chopping and chewing fruits and vegetables. They are not sharp enough to rip open the carcass of a live animal (if you don't believe me, try it for yourself and see just how well you can rip a pair of leather shoes apart using only your teeth). I haven't seen any humans ripping open the belly of a live cow with their bare teeth lately. Eat what your teeth are made to eat, fruits, vegetables, and seeds, soon you'll find yourself thin, disease free, youthful, and full of energy once again.
January 6, 2017
Yes I'm all for whole food plant based eating, but this is just ridiculous. I don't understand why he can call himself a doctor when he's a chiropractor (reminds me of Two & a Half Men). Sure carbs are good, fat is "bad", but there's more to it. And anyone who promotes raw eating is a little crazy because WHY wouldn't eat something during the winter time that helps you warm up? I couldn't live without pasta or rice or potatoes etc.
The writing style and the scientific base this book is build upon wasn't professional at all.
The writing style and the scientific base this book is build upon wasn't professional at all.
Read
April 21, 2010I guess you could say I'm obsessing about nutrition again. (we all have our pet obsessions, right?) This was a great book. It builds off of some of my already favorite nutritional philosophies/authors (i.e. The China Study, Dr. Furhman, etc) and takes nutrition/health to a whole new level. Most importantly, eating as he recommends has made a huge difference in how this pregnancy has gone. It has turned this around from my worst pregnancy to my best third trimester ever.
March 29, 2017
A good book that I found very interesting, a lot of what Doug says is common sense when he points it out to you. I think it is a good idea to eat lots/mostly raw food but I'm not against eating some cooked vegetables and some rice, beans and oats in the diet.
August 26, 2018
Okay, so I did not actually finish reading this book. More like skimmed the parts that I was interested in knowing more about. But even so I am happy I read it. I learned a lot about what I have been doing wrong in my diet and how I can further improve my health. Definitely worth a read even if you don’t read all of it.
July 2, 2014
Douglas Graham is recommending a raw fruit based diet. He includes the fruit vegetables (squash, tomatoes etc.) and the leafy greens in his diet. I like his emphasis on fresh fruit and feel much better about those days I eat 5 or 6 peaches and a whole container of blueberries and want to eat more fruit. I thought I was binge eating. I am happy to find a book that says this kind of eating is healthy and appropriate and we should eat more meals like that. I'm not ready to go to the kind of raw food diet he proposes but I like the clarity on the 80% carb, 10% fat, 10% protean distribution on macronutrients. I do think the low fat, low carb whole food vegan diet is appropriate.
I'm not completely sure about his science. I think he does use appropriate references but I'm not sure data support all is conclusions. He suggests that fruit was designed for us versus we evolved to take advantage of its bounty, etc.
I'm not completely sure about his science. I think he does use appropriate references but I'm not sure data support all is conclusions. He suggests that fruit was designed for us versus we evolved to take advantage of its bounty, etc.
December 3, 2012
Um livro bastante informativo no que toca à alimentação, informando-nos acerca daquilo que realmente estamos a comer. Penso que se trata de uma fonte credível para quem está interessado em saber mais sobre os vários constituintes dos alimentos (por exemplo, o facto de ingerirmos enormes quantidades de gordura em alimentos que não classificaríamos de todo "gordos" ou "pouco saudáveis"), aborda os diferentes tipos de dietas (com maior ou menor percentagem de gordura, hidratos de carbono e proteínas) e indica qual a dieta mais saudável, que, de acordo o autor, seria 80% de hidratos de carbono provenientes de frutas, 10% de proteína e 10% de gordura, provenientes quer de frutas quer de vegetais frescos. Apesar de concordar com grande parte da informação aqui disponível, considerei algumas partes como pouco viáveis e aplicáveis ao dia-a-dia.
Want to read
May 2, 2012I tried following the program but my weight steadily climbed. This way of eating is just not for me. I like a nice balance of both fruit and vegetables. I have adopted low fat/ high carb from the plan and added it to my current raw vegan meal planning.
February 2, 2018
This book puts forth the most reasonable, and solid argument for a raw foods diet that I've ever read. Although it's not a super fun read, the style is warm and personable and the insights are truly thought-provoking.
What Graham proposes in this book seems so radical that most people, if they take the time to get through the entire book, will probably just brush it off. But, what if a radical shift is our only answer at this point in history?
I'm sure we've all heard the phrase, "Everything you know is wrong". In the case of this book, if we can take the information within it's pages to heart, then that saying certainly is true. Check this one out if you want to have your whole view of life, the human race, physiology, culture, and the world completely turned on it's head. This will fuck your mind if you let it.
What Graham proposes in this book seems so radical that most people, if they take the time to get through the entire book, will probably just brush it off. But, what if a radical shift is our only answer at this point in history?
I'm sure we've all heard the phrase, "Everything you know is wrong". In the case of this book, if we can take the information within it's pages to heart, then that saying certainly is true. Check this one out if you want to have your whole view of life, the human race, physiology, culture, and the world completely turned on it's head. This will fuck your mind if you let it.
July 20, 2024
This is a 2.5-star rating. Doug Graham is a chiropractor which doesn't mean he is unintelligent, but it does mean that his scope of practice does not include dietetics; however, he carefully glosses over this information and attempts to establish himself as an expert on nutrition. While many medical doctors know very little about nutrition and speak about it anyway, that doesn't mean that they or Graham should be doing so. In the United States, only registered dietitians are legally allowed to give nutrition advice. Of course, many people ignore this, including myself at times, but the point remains that unless medical professionals have extensive training in dietetics, they shouldn't be writing entire books with advice about it.
There are a couple of pros to this book that I want to touch on. For one, I appreciate how Graham uses our understanding of evolution and physiology to argue that humans are frugivores, not omnivores. I think his arguments are solid and intuitive. I also appreciate how he advocates for eating vegetables and fruits. As a vegan, I wholly support the message of a vegan diet being optimal for human health. This claim is well-researched and backed by a variety of medical and dietetic bodies, such as the American Heart Association and the Academy of Nutrition and Dietetics. In theory, telling people to go vegan and eat as many raw plants as possible is a reasonable, healthy recommendation.
However, I believe this book has a lot of harmful, pseudoscientific information about diet, especially about the benefits of a raw diet. I have not seen compelling information that an 80-10-10 diet is optimal for human health either, especially for menstruating people who may require more fat and/or protein to support hormone health and regulation, as well as pregnancy, lactation, and menstruation. While Graham may believe that all humans have the same macronutrient requirements, people of different ages, sexes, physical activity levels, etc... need slightly different macronutrients for optimal health.
Another complaint I have is that these dietary recommendations are the most feasible for upper-middle-class to upper-class people who have the income to spend on a raw fruitarian diet. Frankly, many of us do not have the money or the geographical access to the kinds of fruits he is recommending people consume. I'm sure that raw fruitarian diets offer some benefits to some people, but the point remains that for many folks who are trying to go vegan--especially people with young children or picky teens--this advice is not sustainable or healthy. I felt that the book was missing nuance and, instead, asserted that this kind of lifestyle is sustainable and ideal for everyone. I know Graham pointed out that not everyone has to live on a tropical island to eat this way, but really, I don't think he fully grasps how difficult it can be to be a raw fruitarian who's living in the Midwest on a smaller income. Veganism can be challenging for people because of accessibility, location, family values, social groups, etc..., so making a vegan diet even more restrictive can make it unsustainable for people. The type of person reading this book is probably already a vegan and wants to be healthier, but I still believe that his guidelines are 1) pseudoscientific, 2) rooted in fear-based approaches, and 3) unrealistic.
There's also a need for nuance surrounding what is healthy and what is a weird sort of striving for food purity; Graham seems to be strongly favoring the latter in his book. For people who have eating disorders (like myself) or a history of disordered eating habits, this book could be very dangerous because it encourages an intense level of restriction. Again, because Graham isn't a registered dietitian or licensed to practice dietetics, he probably has little to no experience working with people with eating disorders. A good dietitian knows that EDs are real and that offering extremely restrictive diet plans is likely to encourage people with EDs to relapse into dangerous behaviors. I think it's irresponsible to publish books like this while recognizing that the advice provided could encourage unhealthy relationships (including fear or shame) with food.
Also, contrary to Graham's pseudoscientific assertions, warm, cooked food--which he advises against eating--has a variety of health benefits. Cooking food can break down barriers that make it more difficult to absorb nutrients. Cooking food also makes it more palatable, and for people who have issues with being cold/sensitive to cold, warm food helps with staying warm internally (ie if it's cold outside and you're already cold, eating a cold soup isn't going to help you warm up). Some people may have enzymatic issues that make it difficult to digest raw, fibrous food, so cooking can allow them to eat these foods without causing GI distress.
There are much better whole-food-plant-based books on the market that offer realistic recommendations for people to eat healthier. Dr. John McDougall's "Starch Solution" is imperfect, but he still allows people to eat cooked food. Dr. Neal Barnard has great recommendations for people who may have diabetes or are otherwise sensitive to sugar (which is another issue that Graham doesn't address in his book: not everyone can tolerate monosaccharides in fruit well, which is why cooked foods (like sweet potatoes) that contain polysaccharides may be better for some people).
There are a couple of pros to this book that I want to touch on. For one, I appreciate how Graham uses our understanding of evolution and physiology to argue that humans are frugivores, not omnivores. I think his arguments are solid and intuitive. I also appreciate how he advocates for eating vegetables and fruits. As a vegan, I wholly support the message of a vegan diet being optimal for human health. This claim is well-researched and backed by a variety of medical and dietetic bodies, such as the American Heart Association and the Academy of Nutrition and Dietetics. In theory, telling people to go vegan and eat as many raw plants as possible is a reasonable, healthy recommendation.
However, I believe this book has a lot of harmful, pseudoscientific information about diet, especially about the benefits of a raw diet. I have not seen compelling information that an 80-10-10 diet is optimal for human health either, especially for menstruating people who may require more fat and/or protein to support hormone health and regulation, as well as pregnancy, lactation, and menstruation. While Graham may believe that all humans have the same macronutrient requirements, people of different ages, sexes, physical activity levels, etc... need slightly different macronutrients for optimal health.
Another complaint I have is that these dietary recommendations are the most feasible for upper-middle-class to upper-class people who have the income to spend on a raw fruitarian diet. Frankly, many of us do not have the money or the geographical access to the kinds of fruits he is recommending people consume. I'm sure that raw fruitarian diets offer some benefits to some people, but the point remains that for many folks who are trying to go vegan--especially people with young children or picky teens--this advice is not sustainable or healthy. I felt that the book was missing nuance and, instead, asserted that this kind of lifestyle is sustainable and ideal for everyone. I know Graham pointed out that not everyone has to live on a tropical island to eat this way, but really, I don't think he fully grasps how difficult it can be to be a raw fruitarian who's living in the Midwest on a smaller income. Veganism can be challenging for people because of accessibility, location, family values, social groups, etc..., so making a vegan diet even more restrictive can make it unsustainable for people. The type of person reading this book is probably already a vegan and wants to be healthier, but I still believe that his guidelines are 1) pseudoscientific, 2) rooted in fear-based approaches, and 3) unrealistic.
There's also a need for nuance surrounding what is healthy and what is a weird sort of striving for food purity; Graham seems to be strongly favoring the latter in his book. For people who have eating disorders (like myself) or a history of disordered eating habits, this book could be very dangerous because it encourages an intense level of restriction. Again, because Graham isn't a registered dietitian or licensed to practice dietetics, he probably has little to no experience working with people with eating disorders. A good dietitian knows that EDs are real and that offering extremely restrictive diet plans is likely to encourage people with EDs to relapse into dangerous behaviors. I think it's irresponsible to publish books like this while recognizing that the advice provided could encourage unhealthy relationships (including fear or shame) with food.
Also, contrary to Graham's pseudoscientific assertions, warm, cooked food--which he advises against eating--has a variety of health benefits. Cooking food can break down barriers that make it more difficult to absorb nutrients. Cooking food also makes it more palatable, and for people who have issues with being cold/sensitive to cold, warm food helps with staying warm internally (ie if it's cold outside and you're already cold, eating a cold soup isn't going to help you warm up). Some people may have enzymatic issues that make it difficult to digest raw, fibrous food, so cooking can allow them to eat these foods without causing GI distress.
There are much better whole-food-plant-based books on the market that offer realistic recommendations for people to eat healthier. Dr. John McDougall's "Starch Solution" is imperfect, but he still allows people to eat cooked food. Dr. Neal Barnard has great recommendations for people who may have diabetes or are otherwise sensitive to sugar (which is another issue that Graham doesn't address in his book: not everyone can tolerate monosaccharides in fruit well, which is why cooked foods (like sweet potatoes) that contain polysaccharides may be better for some people).
May 30, 2023
Felt a bit like a keto fad diet book. He uses anecdotal evidence and makes several statements about the dangers of cooking foods without references to scientific evidence. He does reference plant-based doctors and their research around diseases and a low-fat plant-based diet, which I have read and felt was more scientific than this book. However, he does make good arguments for eating more fruit, and I have been adapting more fruit into my snacking moments, which I have been really loving. :)
December 18, 2017
Would give it 3.5 stars if that was an option. There were a lot of interesting arguments in this book and it definitely encouraged me to look differently at my diet. I believe we would all benefit from more fruits and vegetables, and agree we shouldn't be afraid of fruits. I actually have started incorporated just more fruit into my diet and feel much better in a lot of ways. That being said, I don't think one diet fits all and based on location, lifestyle and goals, I'm not sure 80/10/10 works for everyone. For me, the book introduced some new foundations for me to explore but I'm not ready to completely go raw vegan. Also, just like the book counters most diets, I think the same could be done for this. Everyone should explore what works for them, cut out processed as much as possible and spend each day just enjoying, and really living, life.
April 28, 2017
Macronutrients: Carbs/80, Protein/10, Fat/10
pg. 39 the author discusses Fruit and Diabetes. There's a common misconception that people with diabetes (2) should avoid fruits.
pg. 43 discusses the "war on cancer" and how thirty years later no one is any closer to finding a cure.
pg. 45 Cancer researchers have demonstrated that when cells in a petri dish are bathed in an appropriate nutritive environment and the tocxic waste products are their metabolism are effciently removed, healthy cells result. To date, it has not been possible to cause cancer in these healthy cells no matter which carcinogens they are briefly exposed to.
We can translate this good news to humans, for whom the high-fruit 80/10/10 diet represents, in my opinion, the ideal "appropriate nutritive environment" in which to bathe the cells of our bodies. We cannot, however, expect to eat acid-forming foods like cooked proteins, heated oils, and fried chips and remain cancer-free just because we also eat large quatities of fruit and greens.
pg. 83 Dr. Graham talks about The Deadly Low-Carb Craze and how dangerous it is. pg. 84 "The current director of nutrition at Harvard advises that all physicians should produce a handout warning about all of the advere effects of theAtkins Diet."
pg. 93 Refined Simple Carbohydrates: Junk Food
The second category of carohydrates is the refind simple carbohydrates found in cookies, cakes, candies, and other confections. If the ingredient list includes corn syrup, fructose, galactose, sucrose, dextrose, maltodextrin, dextrin, maltose, levulose, lactose, or almost any word ending in "ose," reminded sugars have been added.
If people don't eat lots of fruit, they typically eat something sweet at almost every meal anyway. Orange juice, sweetened cereals, jellies, jams, sweet rolls, and sugar in coffee ensure that the day starts off with sweets.
This is just the carbs. There's still the proteins and fats to get into.
The book does include a chart to break down the portion size equivalents of 1lb. peaches 2.7cups, 4.5 medium. There's also a menu plan to follow for seasonal foods. The first one seems daunting already though. Can you consume 4 pounds of watermelon for breakfast? That's just day one. Wait! For breakfast it's 1 lb. bananas, 1lb peaches. Blend with 16oz water (or adjust for desired consistency). Three courses for dinner too! I'm full just reading it.
This book does have good information and it is worth reading. As for the full on 80/10/10, even the author says you will not hit that every single day. Sometimes you'll be over and some days you'll be under.
pg. 39 the author discusses Fruit and Diabetes. There's a common misconception that people with diabetes (2) should avoid fruits.
pg. 43 discusses the "war on cancer" and how thirty years later no one is any closer to finding a cure.
pg. 45 Cancer researchers have demonstrated that when cells in a petri dish are bathed in an appropriate nutritive environment and the tocxic waste products are their metabolism are effciently removed, healthy cells result. To date, it has not been possible to cause cancer in these healthy cells no matter which carcinogens they are briefly exposed to.
We can translate this good news to humans, for whom the high-fruit 80/10/10 diet represents, in my opinion, the ideal "appropriate nutritive environment" in which to bathe the cells of our bodies. We cannot, however, expect to eat acid-forming foods like cooked proteins, heated oils, and fried chips and remain cancer-free just because we also eat large quatities of fruit and greens.
pg. 83 Dr. Graham talks about The Deadly Low-Carb Craze and how dangerous it is. pg. 84 "The current director of nutrition at Harvard advises that all physicians should produce a handout warning about all of the advere effects of theAtkins Diet."
pg. 93 Refined Simple Carbohydrates: Junk Food
The second category of carohydrates is the refind simple carbohydrates found in cookies, cakes, candies, and other confections. If the ingredient list includes corn syrup, fructose, galactose, sucrose, dextrose, maltodextrin, dextrin, maltose, levulose, lactose, or almost any word ending in "ose," reminded sugars have been added.
If people don't eat lots of fruit, they typically eat something sweet at almost every meal anyway. Orange juice, sweetened cereals, jellies, jams, sweet rolls, and sugar in coffee ensure that the day starts off with sweets.
This is just the carbs. There's still the proteins and fats to get into.
The book does include a chart to break down the portion size equivalents of 1lb. peaches 2.7cups, 4.5 medium. There's also a menu plan to follow for seasonal foods. The first one seems daunting already though. Can you consume 4 pounds of watermelon for breakfast? That's just day one. Wait! For breakfast it's 1 lb. bananas, 1lb peaches. Blend with 16oz water (or adjust for desired consistency). Three courses for dinner too! I'm full just reading it.
This book does have good information and it is worth reading. As for the full on 80/10/10, even the author says you will not hit that every single day. Sometimes you'll be over and some days you'll be under.
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May 22, 2015First book I ever read regarding a high-raw, HCLF fruit-based vegan lifestyle-- finally finished it.
I have a lot of problems with this book, and I definitely think that it should be taken with a grain of salt, or a tablespoon. But it does have value as a place to start when first researching veganism and health, and on an evolutionary, intuitive level it makes a lot of sense. It sets up the ideal of eating only fresh raw fruits and tender greens, but focuses on a much more manageable caloric ratio that anyone can start to incorporate into their lives, even if still eating animal products and cooked foods.
Readers should be aware that Doug Graham is not a nutritionist but a chiropractor, and I find some of the testimonials absolutely absurd. There are many similar plant-based diets that are much more well-researched and well-studied (The China Study, etc) which point to similar ideals. They share an emphasis on natural sugars and carbohydrates in a whole-foods vegan diet, which is what I think this is really all about.
I would recommend it as a first stepping-stone into the fruit-based-vegan world, although I think a lot more research and personal exploration should be done. I myself see no problem with consuming cooked vegetables and starches.
I have a lot of problems with this book, and I definitely think that it should be taken with a grain of salt, or a tablespoon. But it does have value as a place to start when first researching veganism and health, and on an evolutionary, intuitive level it makes a lot of sense. It sets up the ideal of eating only fresh raw fruits and tender greens, but focuses on a much more manageable caloric ratio that anyone can start to incorporate into their lives, even if still eating animal products and cooked foods.
Readers should be aware that Doug Graham is not a nutritionist but a chiropractor, and I find some of the testimonials absolutely absurd. There are many similar plant-based diets that are much more well-researched and well-studied (The China Study, etc) which point to similar ideals. They share an emphasis on natural sugars and carbohydrates in a whole-foods vegan diet, which is what I think this is really all about.
I would recommend it as a first stepping-stone into the fruit-based-vegan world, although I think a lot more research and personal exploration should be done. I myself see no problem with consuming cooked vegetables and starches.
December 14, 2011
Interesting book. I was receptive to the recommended low-fat/raw/vegan diet because I've researched it...but I don't know if I would have have been totally convinced otherwise. Graham tells you things are true without backing it up enough. There are references to The China Study and other research studies, but they weren't utilized very well.
That said, I give it 4 stars because I totally agree with the diet. It will be difficult to do, even though I love raw foods. I've done bouts of raw before, but could never commit for longer than 3 months, and it makes a lot of sense to me that fat could be the reason I never felt healthier. Essentially, the diet is mostly fruit, some leafy greens, and a tiny bit of fat (examples per day: 15 almonds, 1/3 avocado, 20 medium olives, less than 1T oil).
I learned several new tidbits about the body, dietary fat, and raw foods. Though I wish the book were better organized, I'd recommend it if interested in LFRV!
That said, I give it 4 stars because I totally agree with the diet. It will be difficult to do, even though I love raw foods. I've done bouts of raw before, but could never commit for longer than 3 months, and it makes a lot of sense to me that fat could be the reason I never felt healthier. Essentially, the diet is mostly fruit, some leafy greens, and a tiny bit of fat (examples per day: 15 almonds, 1/3 avocado, 20 medium olives, less than 1T oil).
I learned several new tidbits about the body, dietary fat, and raw foods. Though I wish the book were better organized, I'd recommend it if interested in LFRV!
June 25, 2013
I have to admit. I've had doubts about this book. Although I still need to cross reference I think it is valid.
I've been giving this a try for about 2 weeks now and I'm noticing huge changes. I have so much energy I don't know what to do with it. Before I suffered from fatigue , I couldn't cope with completing everyday tasks because I was just too tired. Now I'm getting everything done that needs doing and more!
I have gained 5 pounds though. I'm unsure if its because I was dehydrated but feeling awesome makes up for the weight gain.
I recommend to everyone to read this book and reflect. It's changing my life.
I've been giving this a try for about 2 weeks now and I'm noticing huge changes. I have so much energy I don't know what to do with it. Before I suffered from fatigue , I couldn't cope with completing everyday tasks because I was just too tired. Now I'm getting everything done that needs doing and more!
I have gained 5 pounds though. I'm unsure if its because I was dehydrated but feeling awesome makes up for the weight gain.
I recommend to everyone to read this book and reflect. It's changing my life.
January 4, 2017
I don't agree with the principles of this book
I agree with the percentages ( 80/10/10) but you should eat meat in moderation ( red, white)
you cannot go for the rest of your life as fruitarian or even vegetarian
please ask all vegetarians and fruitarians, I swear that they are taking supplements to compensate the loss of essential elements they lost because of this tough inconsequential diet
this is not a good lifestyle, you will feel that you are weak, and don't rely on practitioners lies.
I agree with the percentages ( 80/10/10) but you should eat meat in moderation ( red, white)
you cannot go for the rest of your life as fruitarian or even vegetarian
please ask all vegetarians and fruitarians, I swear that they are taking supplements to compensate the loss of essential elements they lost because of this tough inconsequential diet
this is not a good lifestyle, you will feel that you are weak, and don't rely on practitioners lies.
April 19, 2017
He has some great things to say! I enjoyed reading his work. However, some things made him just seem off his rocker, which is why he lost a star. I strongly appreciate his breakdown of how sugars and fat work in the body (Candida and insulin, etc). It seriously changed how I look at the balance of fat and sugars in the body - which is saying something since I've been on a relatively low fat, oil free, plant based diet for four years before reading this! He stopped my struggle with several health problems I couldn't understand!
August 28, 2009
this book has taught me a lot that I had never known about some of the causes that led to me being diagnosed as type II non-insulin-dep diabetic in 2006. I have since changed the structure and content of my diet, though I do not adhere to his strict frugivore diet. I am not yet a vegetarian, but do lean in my life largely toward eating living foods as often as possible, for the vitality they provide me.
June 8, 2012
This book made my transition to low fat raw vegan smooth and gratifying. It builds up a solid foundation of knowledge and understanding of why eating this way is so important. This foundation helps me continue eating this way.
February 7, 2013
This is the Bible of nutrition and health. It's not just a diet, no way! It's a book about our genetic information regardind food. Simple. And dr. Graham reminds us that we are Humans. Unfortunately, we tend to complicate things waaaay too much and we become sick because we use the wrong fuel.
January 16, 2020
An extremely innovative book on raw foodism. Graham backs up his arguments with an abundance of science and evolutionary knowledge. His program is a bit strict, but if you think you can do it, then by all means, do it!
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