Dr. Douglas Graham is the founder of the modern school of raw food diet, a sports trainer and author of the famous 80 / 10 / 10 diet. The basis of this principle of healthy eating is carbohydrates – 80% of all food consumed, which are supplemented by a small amount of fat and protein – at 10%. Obviously, the Graham system carbohydrates are raw plant foods, not buns and cereals.
The book “Diet 80 / 10 / 10” tells its readers how to lose weight quickly, using only raw plant foods, mainly fruits. Dr. Graham praised fruits in his weight loss technique by betting on them. The book says that at one meal you can eat only one type of fruit, but the amount can not be limited at all. So melons at a time you can eat 3 kilograms, according to the doctor. This approach is much controversial, but it has the right to life. Making a bet on a fruit diet, the creator of the approach understands that although vegetables are excellent food, they can not always be eaten raw.
A raw food diet is the basis for burning excess calories. In addition, since fruits do not need to be cooked, it means that a person will definitely not use frying oil, salt and pepper, and harmful seasonings to enhance their taste. In this context, there are many who agree to try the Douglas 80 / 10 / 10 diet in action, it is a pity that not everyone is able to withstand it.
Features and basics of the 80 / 10 / 10 diet
A large amount of fruit food in one go is the main rule of raw food from Graham. Thus, you can get the required number of calories and dull the feeling of hunger. However, the well-being after such a diet may not be the best. Imagine how heavy and bloated you can feel if you immediately eat 3 kilograms of melon, but as soon as she starts to assimilate, the feeling of hunger returns again. That is, adhering to Graham’s diet, you can constantly eat fruits and feel either overeaten or hungry. Such a diet does not give feelings of full satiation. This prevents the approach to food consumption 80 / 10 / 10 to become a complete diet for many, it can only serve for organizing fasting days no more than a couple of times a month.
If you often stick to the fruit scheme of Graham, the body may be depleted, you will feel worse, followed by headaches and nausea. Starting such a diet, like many others, can not be without the permission of a nutritionist, otherwise the risk of being in a hospital bed is greatly increased. Plus, when switching to such a diet, it is necessary to consult multivitamins, after consulting with doctors, because there are simply no many useful substances that the body needs every day.
Douglas Graham “80 / 10 / 10 Diet” – despite the contradictory position, it is still a desktop bible for those who care about their health, reduce and maintain weight, and want to stay young for a long time. The main emphasis in theory is placed on the fact that, by nature, man is a fruit-eating animal, designed by nature to nourish his own body exclusively with fruits that do not require either heat treatment or thorough purification. That is why vegetables and root vegetables are categorically not suitable for nutrition on the 80 / 10 / 10 system. From the vegetable fraternity, Graham recommends eating only leafy salads, in which there are a lot of vitamins. They, according to the doctor, are able to replace all other products with which to supplement the fruit diet.
Regarding the high sugar content in fruits, the author notes the following. Unprocessed and ripe fruits can not raise sugar levels if you do not eat fats. It is fats that contribute to the fact that the body is clogged, and receiving high glycemic nutrition, it turns sugar from fruits into its counterpart in the human body. In addition, all this is true only for an unhealthy organism, since with normal functioning of all systems and the absence of diseases, blood sugar is stable and has nothing to do with changes in the daily menu.
The water component of most fruits allows them, though they carry carbohydrates into the body, but they also just as quickly remove them, avoiding degeneration into sugar. And if a person eats a lot of fat, the body works hard and there are problems with the rapid withdrawal of incoming food, respectively, the level of sugar in the blood increases. But the reason for this is not fruit, namely, previously eaten fats. Chronic fatigue, candidiasis and diabetes are also the results of the consumption of fatty foods, even at first glance I want to blame for these problems is food with a high content of carbohydrates.
The most important component of the 80 / 10 / 10 diet is its author considers daily physical activities, without which it does not work. Sport leads to the normal functioning of the body, contributes to the development of the hormone of happiness, enhances the work of the excretory systems. Thus, the excess sugar in the blood does not go, it will be split and removed.
Pros and cons of the fruit diet
Many athletes who became Graham’s followers in his nutritional know-how began to work more efficiently, achieve better results, while emphasizing that their well-being and perception of their own lifestyle dramatically improved. Douglas Graham’s diet allowed people who really love fruits and vegetables to eat their favorite foods painlessly, without regard to the fact that many people consider this approach to eating harmful. Such people will definitely notice an improvement in well-being and a decrease in body volume in a short time.
The principle of nutrition 80 / 10 / 10 is one of the most nutritious plant diets recognized in the world. In addition, for eternally busy people, the Graham diet is an absolute find. Fruits can be carried everywhere with you, they can be eaten easily under any circumstances, there is no need to cook for a long time, standing at the stove. Do not forget about the excellent cleansing properties of the fruit diet, which can be used for a full-fledged lifestyle, and for effective fasting days.
The disadvantages of the 80 / 10 / 10 power principle are also enough. The main thing is that it is almost impossible to withstand such restrictions if a person has eaten everything before. It is not possible to replace protein and fat with anything, and even more so with fast carbohydrates. Depletion of an organism not accustomed to certain canons of nutrition can occur very quickly. Graham recommends eating at least a kilogram of green leafy vegetables per day to make up for the deficiency of essential substances in the body, which was “transferred” to fruit. In public places it will be difficult to follow a diet, because in each restaurant banana will be served more with sauce than with peel.
Menus and recipes from Dr. Graham
On a daily basis on the principle of nutrition 80 / 10 / 10 need to eat a lot of fruit and leafy vegetables. The optimal ratio of all that can be eaten during the period of adherence to the diet, laid down in the daily menu of the author of the food system. Here are examples of how you can eat while on the 80 / 10 / 10 power system. 1 option:
- breakfast – ripe melon – 3 kilograms;
- lunch – mangoes and bananas – a total of 2 kilograms;
- dinner – apricots – 1 kilogram.
A more detailed and similar to the menu of normal food option is:
- breakfast – watermelon or melon;
- lunch – raw seeds;
- lunch – mangoes or bananas;
- afternoon tea – leafy vegetables and / or apricots;
- dinner – salad leaves with avocado and tomato soup.
The last menu does not indicate the exact number of products allowed to be consumed, because it means nutrition according to the needs of the organism at the moment. The diet is divided into 5 meals, which already looks more full. In addition, in this menu there are mix dishes – salads and soups. Below are examples of recipes for these dishes for the 80 / 10 / 10 diet.
Tomato soup recipe:
- make mashed potato from 1 kilogram of tomatoes;
- chop finely red onions, greens and red pepper;
- skip all the ingredients through a blender.
It is acceptable to cook salads not only from vegetables, but also from fruits. There is no dressing in such salads, all the ingredients mix perfectly with each other and complement each other with useful substances. For example, you can make such a salad of apricots, peaches and pulp of ripe melon in equal proportions.
Avocado Salad Recipe:
- chop lettuce, pepper, parsley and cucumbers;
- mash avocado mashed in mashed potatoes;
- mix the ingredients, drizzle with lemon juice and add olive oil.
The recipes for the 80 / 10 / 10 diet are simple in execution, without a complicated composition and heat treatment. The coarser the vegetable used in the menu, the finer it is required to grind or grind in a blender according to the Graham technique for quick absorption by the body.
Who is suitable for Graham’s diet
First of all, the 80 / 10 / 10 diet is worth paying attention to those people who want to lose weight very quickly, reduce body volume and feel lightness in the body. Due to the close relationship of such a system of nutrition and active daily sports, the result will come very soon.
If a person is not in a hurry to lose weight, but he is tormented by attacks of gravity in the gastrointestinal tract, the Graham diet can be an excellent way to unload and clean the body of toxins and toxins, as well as speed up the metabolic processes. Eating a week alone with fruits and playing sports, you can reduce the volume of the stomach, so that even after finishing the 80 / 10 / 10 diet, eating a lot of heavy food will not work.
And, of course, people who are very fond of fresh fruit and constantly eat them, can easily eat only them occasionally. Psychologically, they will not suffer from a lack of other foods, and they will be able to consume the necessary nutrients and vitamins during periods of interruptions in their diet.