Dr. Doug Graham and 80-10-10 Diet
Have you ever heard of the 80-10-10 diet? This way of eating has been gaining popularity in recent years, particularly among vegans. So, what is the 80-10-10 diet, and why is it so popular? Keep reading to find out!
What is the 80-10-10 Diet?
The 80-10-10 diet, also known as the Low Fat Raw Vegan (LFRV) diet, is exactly what it sounds like: a vegan diet that consists mostly of raw fruits and vegetables, with a small amount of fat (usually in the form of nuts and avocados) and a limited amount of other cooked foods. Most people on this diet eat between 80 and 90% of their calories from carbohydrates, 10% from fat, and 10% from protein.
Why the 80-10-10 Diet is Perfect for Vegans
The 80-10-10 diet is a vegan diet that consists of 80% carbohydrates, 10% protein, and 10% fat. The idea behind the diet is that by eating mostly carbohydrates, you will be able to better absorb nutrients and have more energy. The steps to creating an 80-10-10 diet are simple:
First, you need to find a healthy balance of carbohydrates, proteins, and fats that work for you. Second, you need to make sure that you’re getting enough calories from carbs, proteins, and fats. And third, you need to focus on getting the right kinds of carbs, proteins, and fats. Here’s a look at some of the best vegan foods to eat on an 80-10-10 diet:
• Fruits: Fruits are a great source of carbohydrates and are also packed with vitamins, minerals, and antioxidants. Eat a variety of fruits every day to get the most benefit from them.
• Vegetables: Vegetables are another great source of carbohydrates. They’re also low in calories and fat, and high in vitamins, minerals, and fiber. Eat a variety of vegetables every day to reach your carb goals.
• Whole grains: Whole grains are a great source of both carbs and protein. They’re also high in fiber and other nutrients. Choose whole grain breads, cereals, pastas, and rice whenever possible.
• Legumes: Legumes are a great source of both carbs and protein. They’re also high in fiber and other nutrients. Eat legumes such as beans, lentils, peas, and peanuts frequently.
• Nuts and seeds: Nuts and seeds are a good source of protein, healthy fats, vitamins, minerals, and antioxidants. Eat them in moderation as part of a healthy diet.
How to Create an 80-10-10 Diet
The great thing about the 80-10-10 diet is that there are no hard and fast rules; you can tailor it to your own individual needs and preferences. That said, there are a few general guidelines you can follow to make sure you’re getting all the nutrients your body needs:
1. Eat a wide variety of fruits and vegetables. This will ensure you’re getting all the vitamins, minerals, and phytonutrients your body needs to function optimally.
2. Make sure you’re eating enough calories. Raw fruits and vegetables are lower in calories than cooked or processed foods, so you’ll need to eat more by volume to make up for this difference. Most people on the 80-10-10 diet consume at least 2,000 – 2,500 calories per day.
3. Include healthy fats in your diet. Good sources of healthy fat include nuts, seeds, avocados, and coconuts.
4. Drink plenty of water. Fruits and vegetables are high in water content, but you’ll need to drink additional water throughout the day to stay hydrated. aim for 8 glasses per day.
5. Get enough rest and exercise regularly. Sleep helps your body repair itself and exercise helps improve circulation and digestion – both of which are important when following an 80-10-10 diet.
Vegan Foods You Can Eat on an 80-10-1 Diet
Almost any fruit or vegetable you can think of is fair game on an 80-1-1 diet; however, some foods are particularly well suited for this way of eating. Here are a few examples:
• Fruits: apples, bananas, oranges, strawberries, watermelon, etc.
• Vegetables: broccoli, carrots, kale, spinach, tomatoes, etc.
• Nuts and seeds: almonds, chia seeds flaxseeds , hemp seeds , walnuts , etc . •Avocados : one whole avocado contains approximately 40% fat , making it an excellent addition to any meal .
Recipes You Can Cook on an 801010 DietAs we mentioned before , one of the great things about the 801010 diet is that there are no hard -and -fast rules . This means that you can pretty much eat whatever you want , as long as it fits into the carb / fat / protein ratio . With that said , here are a few recipes to get you started :
1 . Banana Pancakes : these pancakes are made with just two ingredients – bananas and eggs – so they’re super simple to make . Just mash up two bananas , add two eggs , stir , cook , and enjoy ! 2 . Zucchini Noodles with Avocado Sauce : spiralized zucchini noodles make a great low -carb alternative to pasta . Top them with this delicious avocado sauce for a filling meal that’s high in healthy fats . 3 . Fruit Salad : this one is self -explanatory ! Just chop up some fruit , mix it together , and enjoy ! 4 . Veggie Burger : store -bought veggie burgers can be full of unhealthy additives ; however , this homemade version is healthy AND delicious ! 5 . Chocolate Smoothie : yes , even chocolate can fit into an 801010 diet ! This smoothie gets its sweetness from dates and banana , with a little bit of cacao powder for flavor . Yum !
The 80-10-10 diet is perfect for vegans because it focuses on getting the majority of your calories from carbohydrates which are easy to find in vegan foods like fruits and vegetables.
The steps to creating an 80-10-10 diet are simple: first find a healthy balance of carbs/proteins/fats that works for you second make sure you’re getting enough calories from all three macronutrients groups by eating a variety of fruits vegetables nuts grains seeds throughout the day third focus on getting the right kinds of carbs/proteins/fats by choosing unrefined whole grains over processed white flour breads opting for plant based protein sources like beans lentils peas peanuts instead of animal products finally eat moderate amounts healthy fats like nuts seeds avocado olive oil