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Dr. Doug Graham and 80-10-10 Diet

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: July 3, 2022

In the last 10 years or so, Dr. Douglas Graham's 80/10/10 diet has become increasingly popular. The 80/10/10 diet consists of raw food and it's naturally low in fat. People who follow the diet rave about how great they feel. Meanwhile, critics tend to condemn the diet as being unnecessarily restrictive and difficult to sustain.

Is the 80/10/10 diet a solid eating plan or is it a fad? Let's learn more about this unique way of eating.

Who Is Dr. Doug Graham?

Dr. Douglas Graham has been eating raw food since 1978, A life-long athlete, Dr. Graham has been an adviser to world-class trainers, entertainers, and athletes from all over the world.

For 20 years, Dr. Graham was a practicing chiropractor. In recent years, he has focused on speaking and writing. His books include:

  • The High Energy Diet Recipe Guide
  • The 80/10/10 Diet
  • Grain Damage
  • Nutrition and Athletic Performance
  • Perpetual Health 365
  • Prevention and Care of Athletic Injuries

What Is the 80 10 10 Diet?

The 80 1010 diet promises that it will help people discover sustainable lifestyles that can lead to better health, weight loss, and disease prevention.

This diet is a raw vegan diet that's low in fat. You will sometimes see this diet referred to as 811rv (raw vegan), 811, or the LFRV diet (low-fat raw vegan).

80-10-10 Diet by Dr. Douglas N. GrahamWhen you follow this diet, you will get most of your food from carbohydrates. Here is the breakdown of the nutrition requirements of the 80/80/10 diet.

  • 80% of your daily calories from carbohydrates (from fruit and leafy greens)
  • 10% of your daily calories from protein
  • 10% of your daily calories from fats

The 80/10/10 diet promotes the idea that human beings aren't omnivores by nature. Instead, proponents of the diet believe that humans are animals that prefer eating fruit (frugivores).

According to Dr. Graham, the human digestive system is designed physiologically to primarily digest tender, leafy greens and fruit. Dr. Graham contends that while humans can safely eat all types of foods, other foods aren't optimal for health.

Why Does the 80/10/10 Diet Require Eating Raw Foods?

Many experts and raw-food proponents believe that cooking damages the nutrients that are naturally found in most foods. Because of this, the proponents of raw vegan eating maintain that cooked foods are nutritionally inferior to foods that are raw.

Raw food is presented as food that is easier to digest, and raw food also has the potential to detoxify the body.

Benefits of the 80-10-10 Diet

People who advocate for the 80-10-10 diet tout a wide variety of several different health benefits, but only a few of the benefits are supported by science and many of the supposed benefits have been exaggerated. As an example, proponents of the diet claim that eating this way can help improve symptoms such as weakness and lethargy.

The main benefit of the 80-10-10 diet is that it encourages people to eat unprocessed vegetables and fruits. Research studies consistently find that consuming unprocessed foods can have a positive impact on the risk factors for many diseases, including:

Drawbacks of the 80-10-10 Diet

Like most eating plans, the 80-10-10 diet does come with some drawbacks.

Also, this diet exaggerates the negative impact of spices and cooked foods, and it demonizes some cooked foods unfairly. Perhaps most importantly, this diet has been found to be unsustainable long-term.

Foods You Can Eat on the 80-10-10 Diet

The rules for following the 80-1010 diet are easy. Basically, you just focus on low-fat raw plant-based foods. Most of the foods you eat on the 80-10-10 diet will be raw greens and unprocessed fruit.

80-10-10 Diet Sweet Fruits

  • Bananas
  • Apples
  • Berries
  • Mangoes

80-10-10 Diet Non-Sweet Fruits

  • Cucumbers
  • Tomatoes
  • Okra
  • Peppers
  • Zucchini
  • Eggplant
  • Other squashes

80-10-10 Diet Fatty Fruits

  • Durian fruit
  • Avocado
  • Olives
  • Ackee
  • Seeds
  • Nuts

80-10-10 Diet Soft Leafy Greens

  • Spinach
  • Lettuce
  • Leafy Greens

80-10-10 Beverages

  • Fruit smoothies
  • Veggie smoothies
  • Water

Foods to Avoid on the 80-10-10 Diet

If you're following the 80-10-10 diet, you need to avoid several foods, including any food that is high-fat, cooked, or protein-rich cooked meats.

  • Eggs from all types of birds
  • Products containing eggs
  • Seafood and meat
  • Processed fats such as vegetable oil, butter, and nut oils
  • Processed, dehydrated, or cooked foods such as starchy veggies, grains, peas, beans, dried fruit, lentils, and baked foods
  • Flavor enhancers such as sugar, MSG, artificial sweeteners, most spices, and natural flavorings
  • Beverage like coffee, tea, alcoholic beverages, energy drinks, and soft drinks


Below, we address some of the most frequently asked questions about Dr. Doug Graham and the 80-10-10 diet.

Which pro athletes have Dr. Doug Graham worked with?

Here are a few of the famous people who have been coached by Dr. Doug Graham.

  • Demi Moore (actress)
  • Mark Victor Hansen (author of the Chicken Soup for the Soul books)
  • Kenneth G. Williams (bodybuilder)
  • Callie Withers (professional women's soccer player)
  • Doug Dickinson (Olympic sprinter)
  • Martina Navratilova (tennis player)
  • Ronnie Grandison (NBA basketball player)
  • Michael Porter Jr. (NBA basketball player)

Does the 80-10-10 diet work?

According to some famous elite athletes and celebrities, the 80-10-10 diet does work. You can search the web for 80 10 10 before and after photos to see the experience of other people.

What kind of doctor is Dr. Doug Graham?

Dr. Doug Graham worked as an active chiropractor for 20 years before retiring so that he could focus on speaking and writing.

What is the breakdown of the 80-10-10 diet?

The 80/10/10 diet is broken down into 80% carbs, 10% fats, and 10% protein.

How long should I follow the 80/10/10 diet?

Many popular diets have time limits, but the 80/10/10 diet is promoted as a long-term eating plan for reducing obesity, reducing disease, and increasing longevity.

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