The 80/10/10 diet is a low-fat, raw food, vegan diet which has the goal of getting 80% of your calories from carbs (primarily raw fruit), 10% from plant-based protein and 10% from fat. While it may seem like a restrictive diet you are still gaining carbohydrates, fat and protein and it definitely does help one lose weight.
You can limit the amount of fat you eat: By sticking to the 80/10/10 ratios you can ensure that you are not taking in too many fats or eating too many fatty fruits and vegetables such as nuts and avocados.
You can eat large quantities of food: Fruit and vegetables, which make up a large part of this diet, do not contain as many calories as other foods. Therefore, to ensure you get a healthy amount of calories each day, eating large quantities of food on this diet is necessary.
You eat a lot of fresh fruit and vegetables: It is well-known that fresh food and vegetables contain a lot of nutrients and this diet certainly ensures that you get your five a day.
You do not eat processed foods: Processed foods are very low in nutrients. Many are also often referred to as junk food as they are not good for your health and promote weight gain. The 80/10/10 diet completely excludes these foods.
Lower health risks: Much research shows that eating large amounts of fruit and vegetables lowers the risk of many health problems such as heart disease, high blood pressure, stroke, dementia and certain types of cancer.
The diet is very high in sugar: The diet will involve you eating a lot of fruits as they contain more calories than vegetables and you will need to meet your daily requirements. Even though fruit contains natural sugar this can still be had in excess and can cause health problems.
It is very low in fat: While too much fat is not good for your health or weight loss, some fat is good for various things such as regulating your blood sugar, appetite and energy. It also provides nutrients for your heart, brain and skin. Many health professionals will recommend using this diet for a short period of time if you need to lose weight quickly but using this diet for a long period of time can lead to nutrient deficiencies.
Large volumes of food: While this may sound perfect when considering a diet, many struggle to eat the large amount required to remain healthy with the 80/10/10 diet.
It is very low in protein: While research shows that too much fat in a diet is unhealthy, there is very little evidence to suggest that only 10% of your diet being protein is a healthy choice.
Insufficient vitamin B12 and iodine levels: Both vitamin B12 and iodine are important to one’s metabolism and many of the foods that contain either B12 and iodine are excluded from the 80/10/10 diet. Lack in B12 can lead to anemia, damage to the nervous system and infertility; while low iodine levels can lead to forgetfulness, low energy and depression. Those following the 80/10/10 diet will need to take B12 and iodine supplements.
Lack of evidence: Those promoting the 80/10/10 diet will tell of the many health benefits of following this diet. However, many of these health benefits are assumed or anecdotal and there is very little or no evidence to support these claims.
It is difficult to sustain: Following the 80/10/10 diet for long periods of time is challenging. Continually eating large quantities of fruit will be difficult and as discussed there are potential health risks with following this diet for a long period of time. This diet is also very restrictive and could make occasions like eating at a restaurant problematic.
Conclusion: While the 80/10/10 does help you lose weight and is good to follow for short periods of time many experts discourage anyone from following it in the long-term as there are many health risks. There are many claims that there are significant benefits to this diet over and above losing weight but there is not much evidence to support those claims.