Tag Archives: 80-10-10 diet

YOU NEED YOUR FATS – they just have to be good fats, and in proportion with the rest of your meal

Oh, ho! I’ve been saying all along that you need to eat your fats even when you are on a raw or high-raw vegan diet. Along comes Frederic Patenaude, who has been espousing low-fat for years, saying that he is eating raw nuts and seeds and avocados, and, what’s more, he points you to Dr. Joel Fuhrman’s video, in which the good doctor denounces a diet with only 10% fat as unhealthy (now, I have never gone so far as to say that in writing, but I have told my clients who were having trouble sticking to 80/10/10 that, if they would only add some fat to their diet, they would vanquish the cravings and be able to get on with a healthy raw food diet.

My first personal vindication came when Ani Phyo came out with her 15-Day Fat Blast, in which she suggested a diet which is pretty much 40/30/30 (carbs/protein/fats). Now, Dr. Joel Fuhrman is weighing in on my side. Of course, he Is talking about *healthy* fats, and decrying high animal/trans-fat diets. So? When I say “high fat”, and, even when Dr. Atkins said “high fat”, what is meant is a diet that contains approximately a 40/30/30 ratio (carbohydrates/protein/fat), with the fats being good fats)

Dr. Fuhrman speaks against the Atkins Diet because too many people have conveniently ignored the part in his book where he explains how much protein a person should eat (you are supposed to divide your weight by half – or, conversely, multiply it by .5, and come up with the appropriate number of grams of protein to eat in a day, which is to be divided among 3 meals – and then you figure out what is 10% more than that, and what is the same number of grams of fat, and where they are coming from, i.e., will they already be in your protein source.)  

I have never been good at math, so, since I hit on Atkins, and decided that it would help me, I’ve just made my meals be 30/30/30,and it has worked. Actually, if you are raw, it is almost impossible to eat too much. I started out at 250 lbs. (-so 75gr protein per day).

Wow! That’s a lot of protein!   I did try getting that from raw nuts and seeds, but it was work, so I switched to a dumbed-down version of Atkins called 40/30/30, put out by the Daouds. In that plan, whatever I ate, no matter when, had to be a “meal” containing a 30/30/30 (yes, I stuck with that number) protein/fat/carb mix.) I mean, I could eat just protein if that’s what I wanted to do, but, if I was eating carbs, first I had to eat an equal number of grams of protein before I could enjoy my carbs (the fats tend to come in the protein in raw vegan diet – I mean, when have you met a nut that did not have fats in it?)

Usually, if you eat your proteins first, you aren’t going to want much else, as proteins will fill you up. Fats of the type that you can get on a raw food diet (fats from raw nuts and seeds, avocados, and whatever oils (extra virgin olive oil or raw coconut oil, for example) you add to what you are preparing will help avoid cravings.

Actually, it is really hard to OD on raw carbs or raw fats unless you are preparing those time-consuming fancy designer recipes you see in many raw food recipe books. 2 C of raw spinach are only 4 gr of carbs — 2 CUPS! That is a heck of a lot! Can you eat that much in a salad for lunch or dinner? Even if you combine 1 C of raw spinach with 1 C of cashews, and then spread it on tomato slice for dinner, you are not going to be able to OD in one meal on carbs or fats, even if you add in a raw cabbage/wakame sea-vegetable salad with onions, red bell pepper, garlic, and some extra virgin sesame oil or olive oil.

What is dangerous, in any diet, is figuring that you can eat anything and everything you want.

Atkins has an “induction protocol” which allows 25 grams of carbs in a day. Easy to manage, and stay full/satisfied , if you are eating raw vegetables, raw nuts and seeds, and using extra virgin olive oil  The problem is when people think that they can eat as much protein and fats as they like. For some reason, from the beginning, I have found that eating raw nuts and seeds, and using extra virgin olive oil, tends to fill me up before I can OD. From the beginning of my odyssey (I have taken off more than 100 lbs., and, today, stay around 130 lbs., at 5’9”), I have required myself to eat my carbs (and I am a weird raw vegan, in that I do not really like eating traditional salads) because I know that they contain vitamins and minerals that are good for me. Since I have to eat my protein first, I know that I have to leave room for the stupid vegetables, if I cannot manage to combine them with the protein, so it is really really hard to OD on protein and fats.

Sticking to 40/30/30, or, as I tend to do 30/30/30, for each meal, keeps me on the straight and narrow: keeps me eating healthy (I have to eat my vegetables), and keeps me from OD-ing on anything that would threaten my plan to keep my weight steady. (Okay, I will admit that I have found wondrous ways to combine my carbs with my proteins (I have a dehydrator – I can put or any vegetable in crackers! And I can make all sorts of vegetable/nut pates/burgers). I can make zucchini (or other vegetable) pasta with my spiralizer, and then have pasta-like dishes with cashew-crème sauces or almond marinara sauce.

Yes, you can be a raw vegan even if you think you don’t love vegetables as much as they say you should. The trick to doing it is to avoid the complicated “transition-type” recipes, and stay simple.

I will admit that one of my hobbies is reading raw vegan recipe books – but I recognize that I am not going to spend hours or days preparing a dish.  Okay, I am willing to wait overnight for a batch of crackers, or kale chips, but breakfast and dinner have to be things that can happen within 20 minutes or less. Sometimes breakfast is down to a cashew shake with whatever is on hand, or just plain with some sweetener, done up in my Nutri-Bullet (the VitaMix died and I haven’t been able to afford to get it repaired yet), and lunch is always what I didn’t finish from breakfast plus what I didn’t finish from dinner the night before.

High protein does not mean that you knock yourself out eating lots of protein. It just means that you balance your protein/carb/fat intake. This makes sense if you consider that 1 slice of white bread has 25 grams of carbs – so you have already reached your carb count for the day with just one slice of bread (oh, gosh! but I want some spinach! I want a salad! Think about it!). If you get into eating a lot of dried fruit, you could run into a problem (Oh my gosh! I’ve eaten a lot of carbs, but I can’t figure out how to fit in my protein!) but, if you stick to simple recipe combinations, you will find that it is easy to stay raw and maintain your health and stick to a healthy weight (I’m still at 135 lbs. 18 years later!)



I really don’t get into politics. Okay, when we talk raw food nutrition, I do have definite opinions. Normally, I just say what I believe and let people get all upset or not, as they will. I am a trained nutritionist, so I really don’t care what people who have not studied nutrition want to believe. Is that political? In the raw food arena, it seems to be.

T here are several basic raw food camps.

Natural Hygiene, or Food Combining, has been championed by such noted experts as Ehret, Shelton, Walker, Wigmore, Fry, and, most recently, the Diamonds.

Some tout the idea of “intuitive eating”, in which one eats what seems right at the moment.

Even the “low-carb” approach can easily be applied to the raw food lifestyle — I did it!!!!

Then there is the 80-10-10 system, developed and touted by Dr. Doug Graham, a chiropractor. This system has become very popular very quickly, to the point that many raw food groups have adopted the political stance that 80-10-10 is the only way.

Interestingly, I am told that, at the Raw Food thing in Arizona, David Wolfe, of the The Sunfood Diet Success System, spoke out against Graham, alarming people who believe in Dr. Graham’s ideas.

 I, myself, have spoken out against the 80-10-10 system in several venues.  Most people dismiss my ideas, and some denounce them, but, often enough, people come back to me to ask me more.  I am a certified nutritionist (I don’t know about these other folks, to tell the truth).  I studied holistic nutrition and vegetarian nutrition, specifically (I am, after all, a raw food person).  My studies covered biology, physiology, and even psychology, as it is affected by biology and physiology.  

I  have also had the experience of taking off a massive amount of weight naturally (more than 100 lbs.)  in a relatively short amount of time (one year) with no untoward experience (that was 5 years ago… and I remain healthy).

A number of the people I work with complain of  cravings.  I have experienced cravings, but what I have discovered (and this has worked for my clients, as well) is that most cravings are about fat.  The body needs fat to build cell walls.  When the body does not receive enough good fat, it will use any fat it can find to build cell walls. The quality of the fat determines the quality of the cell walls.  Have you ever noticed that, with the rise in emphasis on low-fat diets, we have had an increase in all sorts of physical afflictions (hitherto unknown diseases, environmental sensitivities, miscellaneous rashes, and more)?? Our cell walls are meant to be impermeable, but, if we do not provide our bodies with enough quality fat to build the cell walls in the way they were designed to be built, we leave our cells open to invasion by dieseases, viruses, and more.

Our bodies also require protein to build all of the cells, of the bones, the muscles, the skin, the nerves, the organs……. If we do not take in enough protein, our bodies, in their effort to build new cells, will take protein from wherever they can find it.  Muscles and bones are the first sources from which protein may be drawn by the body.(This is why many people whose diets are low in protein  feel weak, and, in many cases, how people come to suffer from osteoporosis and other weakening of the bones).

I recognize the value of Dr. Graham’s system in that it provides a clear program for those who need a strong regimen to which to adhere in their desire to turn to a healthy eating program. The 80-10-10 diet is strict and uncompromising, and, as such, provides an almost cult-like cocoon of safe feeling to its adherents, who can feel confident and secure in their eating habits as long as they follow the regimen.  (Unfortunately, fat cravings and skin disorders are but the first, and most noticeable, effects of severely restricted fat diets)

Fat and protein restriction are dangerous.We are all concerned about anorexia, which is, basically, severe protein and fat restriction, yet adherents to the 80/10/10 diet do not blink at their potentially anorexic behavior (or, perhaps, they are cheating behind the scenes, and not considering the causes of their cheating)

Although I did not care for Wolfe’s book, which languishes at the far end of my raw food book shelf, and I do not know what his credentials are (other than that he has gained a certain fame), but I laud his willingness to publicly speak out against the seemingly bullet-proof Dr. Graham, whose credentials are equally murky (I know that he is a chiropractor, but chiropractic is about adjusting spinal alignment, not not about diet)  

I do know that protein and good fats are important to the human diet.