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 Diet: 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.
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About the Author
Dr. Douglas Graham, a lifetime athlete and twenty-seven year raw fooder, is an advisor to world-class athletes and trainers from around the globe. He has worked professionally with top performers from almost every sport and every field of entertainment, including such notables as tennis legend Martina Navratilova, NBA pro basketball player Ronnie Grandison, track Olympic sprinter Doug Dickinson, pro women's soccer player Callie Withers, championship bodybuilder Kenneth G. Williams, Chicken Soup for the Soul coauthor Mark Victor Hansen, and actress Demi Moore. As owner of a fasting retreat in the Florida Keys for ten years, Dr. Graham personally supervised thousands of fasts. He was in private practice as a chiropractor for twenty years, before retiring to focus more fully on his writing and speaking. Dr. Graham is the author of many books on raw food and health including The High Energy Diet Recipe Guide, Nutrition and Athletic Performance, Grain Damage, Prevention and Care of Athletic Injuries and The 80/10/10 Diet. He has shared his strategies for success with audiences at more than 4,000 presentations worldwide and is recognized as one of the fathers of the modern raw food movement.
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Most Helpful Customer Reviews
388 of 401 people found the following review helpful
Format:Paperback
-2 updates follow original review-
[Original Review]
This is a very interesting book, and I am extremely glad it has been written. The strange sounding title refers to the name of an eating plan that derives 80% of total calories from carbs as found in fruit, and 10% each from fat and protein, and does so within a raw vegan framework. Graham's opinion is that this is the optimum and natural diet for human beings and therein lies the premise of this book, and he spends the next 300+ pages convincing the reader why this is so.
To accomplish this, Graham uses mostly common sense arguments and scientific analyses. The former are more effective here, and he peppers the text liberally with them. The combination is a very convincing mix, and I felt ready to dive into a pit of bananas before I had read too far. By the time Graham describes how eating a high-fat diet stresses the adrenals I was both fascinated and reflecting in horror on my past dietary sins.
There are 348 pages here; 170 of them are essay in chapters, and the balance goes to sample menus, nutrient breakdowns, portion equivalents, testimonials, faqs, and so on. These miscellaneous parts do not come across as filler, even the perhaps overly lengthy testimonial section. Graham's writing style is clear and though he engages in repetition at times (for instance when talking about fat and blood sugar) the flow is mainly undisturbed. The end feeling I had was that it was very intelligently laid out and well done. I also appreciate that he doesn't try to sell you anything. (see Dr. Robert Young's books for an example of that!)
I really don't have much to criticize here, I did wonder what stripe of doctor "Dr." Graham is, and some of the menu plans (dinners) seemed a bit complex to coexist with a "mono is best" philosophy. He cites some vague and trivial sources ("a 1999 journal article says..." and "according to a brochure from the Colorado Vegetarian Society..."), and I was left wondering why Dr. Graham recommends eating any "overt" fat at all (given that sweet fruits and greens naturally contain 5% fat). He never gave a reason. Also, he says to eat juicy fruit for breakfast, sweeter fruit for lunch, and I remember something about acid fruits at dinner. Again, he never gave a reason for this. Very minor things in the broader context. I would overlook a great deal more to get to the profoundly worthwhile message of this book.
I guess the most compelling thing about this book is that by the end, the diet proposed within seems like a no big deal, normal, almost. It's like a secret hiding in plain sight. That's amazing considering how truly rare it is to eat in such a way. Go out into the world and you will see it is borderline revolutionary. I have applied these principles and experienced nothing but positive results for myself- If it were not so I would never write such a review. I must say thanks to Dr. Graham for putting this out there for everyone to benefit from.
Update- 3/30/13
Wow, just about six years later and high time to revisit this review.
So why the downgrade from 5 to 4 stars?
Two big reasons. The first is that same deep hunger for cooked starches that assailed me on my first fruitarian foray. After eating fruit all day and dinnertime approaches, I feel this... Saturation with fruit. Where I am sick of it through and through and the thought of another banana or anything sweet in general is revolting. In the past I have forced myself to eat a huge green smoothie anyway, but is that really listening to our body? Dr Graham would say my desire for potatoes or quinoa is a food addiction, or a need to numb my emotions. I don't believe this is true. I think complex carbs are preferable at night, as they sustain me throughout the night in a way fruit doesn't seem to. This is just my experience, as someone who is very active and always has to get up at 2 am starving after having a massive quantity of fruit for dinner. Most who eat this way hit this wall sooner or later, usually sooner, and this book really would be better if it had a lot of text addressing it. I currently eat a big bowl of steamed potatoes topped with a purée of raw veggies (cucumber, tomato, bell pepper, cilantro, scallion, spinach) for dinner every night and I feel like this is sustainable long term, and I truly enjoy each meal- no force fruit feedings. This may be temporary, perhaps down the road fruit for dinner will be appealing.
The second reason is inadequate warning of just how challenging it is to keep a continuous supply of ripe fruit in the house. Let me tell you it is a full time job. If I am not eating fruit, I am thinking about what I need to get, planning where and when, scheming how, driving around to 3 markets a day, panicking because there are no ripe bananas in town, spending a fortune...It is a daily grind, and can be very fatiguing. You must plan 3 days in advance in order to stagger the ripeness, and ensure the continuous supply. Oh and, did you know you will spend far, far more eating fruits and vegetables than you ever thought possible? You'd be amazed at how it adds up, I spend 3-400% more than I did eating meats, grains, dairy, oils, etc. And all that was organic too.
And then there is storing the fruit! It is a totally hit and miss, you will often have not enough ripe at once, and just as often everything will ripen at once! Plan on devoting at least 100 square feet per person for a fruit supply. I have bananas strewn on the floor of my breakfast nook like a carpet, and every countertop is covered in mangoes, oranges, pears, pineapples, etc. My refrigerator is crammed totally full, of course, as I eat a lot of greens. Interesting how it took eating tons of fruit to make me realize how delicious green leaves can be.
Regarding mono meals, I'm sure they are ideal. If we all had access to fruit trees and were able to pick each piece properly ripened at its most delicious, this is how I'd want to eat, no doubt. As it is though, I must buy 99% of what I eat (I'm sure you do as well) and its usually been picked far too early, and and the only way to salvage it is to throw it in a blender with some spotty bananas, date sugar, and a splash of Odwalla Mango Tango :)
Also, I enjoy preparing food. To spend 30 minutes making a meal is usually fun for me, and ultra simple meals don't allow for that. My priorities may change, of course. This is a lifelong process.
These are issues a 5 star 80/10/10 diet book would need to inform the reader of, and if it is ever revised I will gladly check it out. I don't wish to discourage anyone from giving this a try. This is probably the hardest diet in the world to make work in this fruit phobic society we live in, but if you are really sincere and motivated you can make it work.
2nd Update- 4/18/2013
Ok, I have removed the personal story from this review, I thought it was far too long and perhaps the shorter, the more helpful. I do want to add that I have cut out starches and am back on just fruit and greens, and I really feel that fruit is far superior. It's very obvious, but beware falling into the pattern of drinking giant smoothies at each meal. I really got into this, and built up my capacity to 64-72 oz 2000+ calorie behemoths 3 times a day. I liked them, but I felt I was missing out on actually eating! You know, that whole chewing thing? Also, I definitely gained a few pounds doing that, and it wasn't muscle. I have found a much better alternative in huge salads loaded with greens, sliced fruit, some veggies (bell pepper, zucchini), herbs, and topped with a small smoothie as a dressing. It's far removed from mono eating, but it is awesome. I am excited to have returned to this lifestyle of raw fruit eating, and I can't wait to see where it takes me. Actually, I am planning to move to Hawaii soon! You can be sure I will plant a million fruit trees, and will post another update as well.
Thanks for reading, and good luck!
[Original Review]
This is a very interesting book, and I am extremely glad it has been written. The strange sounding title refers to the name of an eating plan that derives 80% of total calories from carbs as found in fruit, and 10% each from fat and protein, and does so within a raw vegan framework. Graham's opinion is that this is the optimum and natural diet for human beings and therein lies the premise of this book, and he spends the next 300+ pages convincing the reader why this is so.
To accomplish this, Graham uses mostly common sense arguments and scientific analyses. The former are more effective here, and he peppers the text liberally with them. The combination is a very convincing mix, and I felt ready to dive into a pit of bananas before I had read too far. By the time Graham describes how eating a high-fat diet stresses the adrenals I was both fascinated and reflecting in horror on my past dietary sins.
There are 348 pages here; 170 of them are essay in chapters, and the balance goes to sample menus, nutrient breakdowns, portion equivalents, testimonials, faqs, and so on. These miscellaneous parts do not come across as filler, even the perhaps overly lengthy testimonial section. Graham's writing style is clear and though he engages in repetition at times (for instance when talking about fat and blood sugar) the flow is mainly undisturbed. The end feeling I had was that it was very intelligently laid out and well done. I also appreciate that he doesn't try to sell you anything. (see Dr. Robert Young's books for an example of that!)
I really don't have much to criticize here, I did wonder what stripe of doctor "Dr." Graham is, and some of the menu plans (dinners) seemed a bit complex to coexist with a "mono is best" philosophy. He cites some vague and trivial sources ("a 1999 journal article says..." and "according to a brochure from the Colorado Vegetarian Society..."), and I was left wondering why Dr. Graham recommends eating any "overt" fat at all (given that sweet fruits and greens naturally contain 5% fat). He never gave a reason. Also, he says to eat juicy fruit for breakfast, sweeter fruit for lunch, and I remember something about acid fruits at dinner. Again, he never gave a reason for this. Very minor things in the broader context. I would overlook a great deal more to get to the profoundly worthwhile message of this book.
I guess the most compelling thing about this book is that by the end, the diet proposed within seems like a no big deal, normal, almost. It's like a secret hiding in plain sight. That's amazing considering how truly rare it is to eat in such a way. Go out into the world and you will see it is borderline revolutionary. I have applied these principles and experienced nothing but positive results for myself- If it were not so I would never write such a review. I must say thanks to Dr. Graham for putting this out there for everyone to benefit from.
Update- 3/30/13
Wow, just about six years later and high time to revisit this review.
So why the downgrade from 5 to 4 stars?
Two big reasons. The first is that same deep hunger for cooked starches that assailed me on my first fruitarian foray. After eating fruit all day and dinnertime approaches, I feel this... Saturation with fruit. Where I am sick of it through and through and the thought of another banana or anything sweet in general is revolting. In the past I have forced myself to eat a huge green smoothie anyway, but is that really listening to our body? Dr Graham would say my desire for potatoes or quinoa is a food addiction, or a need to numb my emotions. I don't believe this is true. I think complex carbs are preferable at night, as they sustain me throughout the night in a way fruit doesn't seem to. This is just my experience, as someone who is very active and always has to get up at 2 am starving after having a massive quantity of fruit for dinner. Most who eat this way hit this wall sooner or later, usually sooner, and this book really would be better if it had a lot of text addressing it. I currently eat a big bowl of steamed potatoes topped with a purée of raw veggies (cucumber, tomato, bell pepper, cilantro, scallion, spinach) for dinner every night and I feel like this is sustainable long term, and I truly enjoy each meal- no force fruit feedings. This may be temporary, perhaps down the road fruit for dinner will be appealing.
The second reason is inadequate warning of just how challenging it is to keep a continuous supply of ripe fruit in the house. Let me tell you it is a full time job. If I am not eating fruit, I am thinking about what I need to get, planning where and when, scheming how, driving around to 3 markets a day, panicking because there are no ripe bananas in town, spending a fortune...It is a daily grind, and can be very fatiguing. You must plan 3 days in advance in order to stagger the ripeness, and ensure the continuous supply. Oh and, did you know you will spend far, far more eating fruits and vegetables than you ever thought possible? You'd be amazed at how it adds up, I spend 3-400% more than I did eating meats, grains, dairy, oils, etc. And all that was organic too.
And then there is storing the fruit! It is a totally hit and miss, you will often have not enough ripe at once, and just as often everything will ripen at once! Plan on devoting at least 100 square feet per person for a fruit supply. I have bananas strewn on the floor of my breakfast nook like a carpet, and every countertop is covered in mangoes, oranges, pears, pineapples, etc. My refrigerator is crammed totally full, of course, as I eat a lot of greens. Interesting how it took eating tons of fruit to make me realize how delicious green leaves can be.
Regarding mono meals, I'm sure they are ideal. If we all had access to fruit trees and were able to pick each piece properly ripened at its most delicious, this is how I'd want to eat, no doubt. As it is though, I must buy 99% of what I eat (I'm sure you do as well) and its usually been picked far too early, and and the only way to salvage it is to throw it in a blender with some spotty bananas, date sugar, and a splash of Odwalla Mango Tango :)
Also, I enjoy preparing food. To spend 30 minutes making a meal is usually fun for me, and ultra simple meals don't allow for that. My priorities may change, of course. This is a lifelong process.
These are issues a 5 star 80/10/10 diet book would need to inform the reader of, and if it is ever revised I will gladly check it out. I don't wish to discourage anyone from giving this a try. This is probably the hardest diet in the world to make work in this fruit phobic society we live in, but if you are really sincere and motivated you can make it work.
2nd Update- 4/18/2013
Ok, I have removed the personal story from this review, I thought it was far too long and perhaps the shorter, the more helpful. I do want to add that I have cut out starches and am back on just fruit and greens, and I really feel that fruit is far superior. It's very obvious, but beware falling into the pattern of drinking giant smoothies at each meal. I really got into this, and built up my capacity to 64-72 oz 2000+ calorie behemoths 3 times a day. I liked them, but I felt I was missing out on actually eating! You know, that whole chewing thing? Also, I definitely gained a few pounds doing that, and it wasn't muscle. I have found a much better alternative in huge salads loaded with greens, sliced fruit, some veggies (bell pepper, zucchini), herbs, and topped with a small smoothie as a dressing. It's far removed from mono eating, but it is awesome. I am excited to have returned to this lifestyle of raw fruit eating, and I can't wait to see where it takes me. Actually, I am planning to move to Hawaii soon! You can be sure I will plant a million fruit trees, and will post another update as well.
Thanks for reading, and good luck!
161 of 171 people found the following review helpful
Format:Paperback
I have certifiably read nearly every "raw food" book in existence. I've tried every version of the raw food diet and experiemented greatly. There is no way for me to put into words how enthusiastic I am to have found this book and to tell the world "This is the only one you need." I think to myself, wish I'd just found this one in the beginning! But it's alright, I've found it now and I tell others often.
One of the main reasons this particular book is so compelling is because it's realistic, scientific, theoretic, humble, human and practical all at the same time. You'll get everything from dietary guidelines and menus, to hard science and facts, to personal testimonies and FAQ's, to great useful data about specific foods. And most of all - you will finally understand why we MUST eat all raw foods, which foods are optimal, and how our bodies work. Dr. Graham has an amazing skill of taking a concept (lifestyle) that seems rather "strict" and making it into something that's actually ... the easiest thing you can possibly do. It's a mind shift, a society change, a choice.
Make the choice and read this book immediately, if not sooner!
One of the main reasons this particular book is so compelling is because it's realistic, scientific, theoretic, humble, human and practical all at the same time. You'll get everything from dietary guidelines and menus, to hard science and facts, to personal testimonies and FAQ's, to great useful data about specific foods. And most of all - you will finally understand why we MUST eat all raw foods, which foods are optimal, and how our bodies work. Dr. Graham has an amazing skill of taking a concept (lifestyle) that seems rather "strict" and making it into something that's actually ... the easiest thing you can possibly do. It's a mind shift, a society change, a choice.
Make the choice and read this book immediately, if not sooner!
163 of 175 people found the following review helpful
By Bob Farrell
Format:Paperback|Amazon Verified Purchase
I have owned the book since it first came out, having ordered it pre-publication, and have a nice hand-written comment by Dr. Graham in the
front of the book.
The 80/10/10 Diet is based upon living in harmony with Nature's design. As other reviewers have pointed out, Dr. Graham does an excellent job of explaining why that is so. Working (writing?) in combination with Laurie Masters' wonderful editing skills, the book is a true winner!
What may not be obvious from the title or from the other reviews is that this is a diet that works! Works for what? Works to allows the body to rebuild itself, cell by cell. Eating fruits and shoots (or whole, fresh, ripe, raw, organic or better...), in combination with the other 31 Fundamental Elements of Health, as outlined on p. 10, is a proven method of building Health.
And I loved the outright, upfront honesty of the statement describing this diet: "This radically different view is unpopular, because it does not generate any revenue. The 80/10/10 approach uses no repeat products, no supplements, no high-priced, elitist 'superfoods'. 80/10/10 uses a simple grocery-store approach to nutrition that brings this program easily into the grasp of everyone." (p.11) Works for me! and it has!
I see this book as an excellent investment in my health, and a grand addition to my health library.
Bob Farrell
front of the book.
The 80/10/10 Diet is based upon living in harmony with Nature's design. As other reviewers have pointed out, Dr. Graham does an excellent job of explaining why that is so. Working (writing?) in combination with Laurie Masters' wonderful editing skills, the book is a true winner!
What may not be obvious from the title or from the other reviews is that this is a diet that works! Works for what? Works to allows the body to rebuild itself, cell by cell. Eating fruits and shoots (or whole, fresh, ripe, raw, organic or better...), in combination with the other 31 Fundamental Elements of Health, as outlined on p. 10, is a proven method of building Health.
And I loved the outright, upfront honesty of the statement describing this diet: "This radically different view is unpopular, because it does not generate any revenue. The 80/10/10 approach uses no repeat products, no supplements, no high-priced, elitist 'superfoods'. 80/10/10 uses a simple grocery-store approach to nutrition that brings this program easily into the grasp of everyone." (p.11) Works for me! and it has!
I see this book as an excellent investment in my health, and a grand addition to my health library.
Bob Farrell
Most Recent Customer Reviews
5.0 out of 5 stars
great book
I first heard this book recommended on one of Dr Oz's episodes. I decided to see if it was offered in our local library, but was not. Read more
Published 1 day ago by N. Rosen
3.0 out of 5 stars
good theory that fails in the practice
the book itself is a good reading and dr Graham is a good educator, after reading it you might believe that what he this is really the bible of raw veganism and this diet is the... Read more
Published 7 days ago by viola
5.0 out of 5 stars
The 80/10/10 diet
This book is fantastic. The information that it has in there is put simply so that anyone can understand what is being said. Read more
Published 8 days ago by Ky
5.0 out of 5 stars
If you want to truly be healthy then read it!
This is the book that literally changed my life! I recommend it to everybody. This book has saved the life of many people I know!
Published 9 days ago by Crossfitter
5.0 out of 5 stars
I'm following the diet
almost 2 months now. Im seeing so many benefits. the main one is my heart palpitations have stopped. I now have tons of energy and much less pain throughout my body. Read more
Published 14 days ago by jesse taveras
4.0 out of 5 stars
Easy read with lots of substance
Very good book on how to eat extremely healthy in the sense that you give your body a treatment that comes a close as possible ti what it was designed for, as Graham puts it. Read more
Published 14 days ago by Emma Feigenberg
5.0 out of 5 stars
Try 80/10/10
This book is great for someone interested in a high fruit diet. It explains the rationale for eating this way and also offers menu plans and recipes.
Published 20 days ago by Watergurl
5.0 out of 5 stars
The Human Biological Diet
I am a canine raw food distributor. I understand the value and importance of a biologically correct diet. Read more
Published 21 days ago by Kelly
5.0 out of 5 stars
Very informative
I have this book and read it the first couple of nights. I have to buckle down and do it now that I have the guidelines in front of me. Very good information.
Published 23 days ago by D. Gibson
5.0 out of 5 stars
Keep it Simple
At last here is a book that defines the simple process of eating raw foods without the need to make complex recipes or buy expensive supplements. Read more
Published 24 days ago by Dave
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