VegSource Interactive, Inc. | Book Review

The 80/10/10 Diet™: Balancing Your Health, Your Weight, and Your Life, One Luscious Bite at a Time
By Dr. Douglas N. Graham

Article by Laurie Masters

How excited should we get about yet another diet book coming out? Very, very, excited.

What’s so special about The 80/10/10 Diet? Dr. Doug Graham has taken the increasingly popular and tremendously successful low-fat, plant-based diet and turbo charged it for unprecedented, off-the-charts results. Eclipsing even the astounding benefits so well documented by renowned world-class vegan health professionals who also advocate low-fat eating , Dr. Graham’s plan is the first to present a low-fat diet and lifestyle program based exclusively around whole, fresh, uncooked fruits and vegetables. From effortless body weight management to unprecedented vibrant health and disease reversal to blockbuster athletic performance, The 80/10/10 Diet delivers … in ways no other plan can even hope to match.

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The 80/10/10 Diet brings raw food to the mainstream like no book has ever done before. The concept is straightforward: in order to achieve optimum health, humans must lower the percentage of fat in their diets. And raw-food enthusiasts, unfortunately, have a reputation for just the opposite. Consequently, respected doctors like John McDougall and Andrew Weil, while noting the undisputed benefits of consuming raw fruits and vegetables, steer people away from an exclusively raw diet. They (accurately) observe that raw-food aficionados tend to eat a tremendous amount of fat—more, in fact, than the amount consumed by people who eat standard American junk-food diets! The popular nut-and-seed-based entreés; oily, avocado-heavy salads; and coconut/nut-laden desserts served at nearly every raw restaurant, festival, and social gathering bear testimony to this regrettabale fact. Health-savvy individuals readily recognize the shortcomings of such a regimen and bolt in the other direction—relegating the burgeoning raw-food movement to the status of fad at best, and health destroyer at worst.

Comprehensive in scope yet simple in implementation, the 80/10/10 approach makes good sense. Every element of the program is based in hard science, and every meal is delicious and appealing. Fresh, juicy fruit takes center stage in this symphony of simple taste sensations, and tender greens and nonsweet fruits like tomatoes are their sole accompaniments. Grains, legumes, supplements, superfoods, dehydrates, juices, stimulating condiments, and refined oils play no part in the 80/10/10 program, and the healthful fats in nuts, seeds, avocados, and coconuts are invited for rare guest appearances only.

Essentially, The 80/10/10 Diet outlines a plan that derives a minimum of eighty percent of its calories from carbohydrates. All the best science points to this key dietary concept, yet no approach has taken the low-fat vegan plan to its rightful heights, because they all rely upon the consumption of cooked, complex carbohydrates as their primary calorie source. Starches and grains are bland foods, so inevitably we end up compromising their potential health value by amending them with fat, refined or chemical sweeteners, and salt. Dr. Graham bypasses the entire problem by using the simple carbohydrates in fruits as the main staple of his program.

Once the commonly held misconceptions about fruit are laid to rest, which Dr. Graham accomplishes with aplomb, The 80/10/10 Diet has the potential to bring more people to the vegetarian movement than any book ever written. Why? Simply because it converts dessert into the main course, offering people the chance to eat as much healthful sweet food as they could ever care for. It offers a diet not of fast food, but of instantaneous food. In stark contrast to the laborious effort required to prepare most raw-food concoctions, 80/10/10 fare wins the simplicity award, hands-down.

Sure, readers are wary when they open the book, for widespread fruit-phobia abounds, and the maladies and shortcomings misattributed to fruit are legion, even among health professionals who should “know better.” In a caring and thoughtful fashion, Dr. Graham systematically eradicates every common fear, argument, and supposition about eating sweet, delicious fruit. Concerns about blood sugar, glycemic index, candida, cancer, diabetes, chronic fatigue, protein, tooth decay, weight control, digestion, triglycerides, and many other topics are handled in depth, with precision and clarity.

Says Graham, “All I did is create a synthesized version of the world’s most respected health science, and present the obvious outcome. The 80/10/10 diet is without a doubt the healthiest, most nutritious, and most satisfying way of eating, as it is the diet for which our species is anatomically, physiologically, emotionally, and philosophically designed.” Dr. Graham cites statistics and research from the fields of nutritional science, sports physiology, and medicine, and he makes copious use of real testimonials in order to prove his points: Sweet, juicy fruit is Nature’s most perfect food for humans. The low-fat, raw vegan diet is richly rewarding and completely satisfying.

Written in a no-nonsense style and constructed so that even totally new concepts flow smoothly from one to the next, The 80/10/10 Diet makes for effortless and intriguing reading. Dr. Graham obviously did his homework and presents a sound, compelling argument for trying his approach.

  • He spent over five years researching and creating this book, after devoting more than fifteen years to following the diet about which he writes.
  • He helped thousands of guests in the ’80s and ’90s at his South Florida health retreat to achieve phenomenal reversals of every manner of disease on the 80/10/10 plan.
  • He shines as a living example of what is possible on his program, having experienced uninterrupted and superb health without so much as a head cold or a missed work day since 1980. Time and again, he astonishes young athletes (often less than half his fifty-four years of age) by outperforming them in speed, strength, endurance, agility, balance, and many other aspects of physical fitness.
  • He has coached both amateur and elite professional athletes from around the world to unforeseen personal records on the program.

Although similar-sounding results can be gained on cooked starch-based plans, the body’s true potential for healing and athletic prowess on a diet of Nature’s “rocket fuel” is astronomical. Just ask some of Graham’s longtime fans:

Cyrus Khambatta, Hawaii (Type-I diabetes):It has been more than two years now, and I can safely say that the benefits of being on the 80/10/10 diet are more numerous than I could have ever imagined. My body has completely changed … For the first time in my life I am able to compete in endurance athletics, supported by an enhanced ability to uptake, transport, and utilize oxygen. On long bicycle rides, my heart rate stays unusually low, which allows me to push harder than I previously could, and for longer periods of time. “Most important, I am able to consume more calories during the day on a fraction of the insulin I was previously taking. The formula I use to monitor my progress is the ratio of the number of grams of carbohydrates to the number of units of insulin. On the Atkins-esque approach I had maximized this ratio at 16 grams of carbohydrates per unit of insulin. By eating 80/10/10, I am now capable of eating 68 grams of carbohydrates per unit of insulin when I partake in regular periods of endurance training. This means that I am now able to eat larger quantities of food, use less insulin, and free myself physically and psychologically from an insulin pump.”

Jacky Peterson, Wisconsin (candida):For many years, I had a candida overgrowth with severe symptoms. The symptoms were the classic ones—itching, burning, that “yeasty” feeling, digestive problems, constipation, acne, fatigue, depression, plus many, many more. In desperation, I tried everything I could think of to get rid of it. I read every book, pamphlet, article, and website I could find about candida. I spent gobs of money and time trying to cure myself ... The thing I was struggling with on the high-fat, almost-no-fruit diet was that I desperately wanted to eat fruit but was frightened away from doing so. After reading some of Dr. Graham’s VegSource messages on candida, I was absolutely thrilled to learn that I could eat fruit. Just reading that lifted my heart up to the skies. Also, when I read that my candida overgrowth could be gone within weeks on this diet, I could hardly believe it. Could it be? I had been fighting it for six years, and it could be gone literally within WEEKS?! … I thought it was worthwhile to tell my story to let people know that this diet and lifestyle do work to get rid of a candida overgrowth. I know firsthand. I was severely losing the battle against candida when I started the 80/10/10RV lifestyle. Now, I’ve not only beaten it, I’ve left it in the dust and gone on to win so many more battles. The weapon to beat candida overgrowth is in the palm of your hand. If you decide to you use it, I promise you, you won’t be disappointed.

As if reclaiming your health and exceeding your wildest dreams for athletic performance were not enough reason to embrace this plan, The 80/10/10 Diet offers other far-reaching benefits. As is true of any vegetarian or vegan program, 80/10/10 contributes to a kinder and safer place for the creatures with whom we share this planet. Too, a recent UN report shows that eliminating animal foods could dramatically turn the tide of global warming and ever-increasing erratic world weather patterns . But has anyone stopped to contemplate the environmental impact of cooking our food? If humans ceased this nutrient-damaging and health-compromising practice and ate exclusively of simple, colorful, luscious fruits and vegetables, fresh and alive from Mother Nature—consuming nothing with a package or a label—just imagine how we could replenish and regenerate our bodies and our planet!

Packed with source references, engaging sidebars, illustrative tables, on-point FAQs, eye-opening nutritional analyses, sixty-plus pages of candid success stories, dozens of simply delicious recipes (a complete week’s worth of them—every meal employing perfect food combining—for each season of the year), and explanations galore, The 80/10/10 Diet is the ultimate resource for anyone wishing to thrive on a sustainable, healthful, raw-food diet. Admittedly, The 80/10/10 Diet is a difficult book to put down, and an even tougher book to forget.

  • If you strive for peak performance, perfect weight, off-the-charts wellness, and enviable vitality, know that the 80/10/10 diet works every time.
  • If you are eager to succeed with a low-fat vegan diet, this book is definitely worth reading.
  • If you are wanting to finally develop a healthy relationship with your food, The 80/10/10 Diet is likely the book for you.
  • If you are looking to simplify your lifestyle, deepen your connection with Nature, and live lightly upon the earth, no other plan holds a candle to the elegance of 80/10/10.

¨ …And if you are hoping to steer friends, relatives, and loved ones in the direction of a healthier way of eating and living, give them The 80/10/10 Diet. It is one diet book that everyone should read.

The 80/10/10 Diet is available from Dr. Graham’s web store, With your support, it will soon be available in bookstores nationwide.


1. A short list of the better-known and most successful proponents of the very-low-fat, plant-based diet includes accomplished professionals such as John McDougall, Dean Ornish, Nathan Pritikin, T. Colin Campbell, Ruth Heidrich, William Harris, Michael Klaper, Michael Greger, Joel Fuhrman, Caldwell Esselstyn, and Alan Goldhamer.

2. Visit to read about the November 2006 report by the United Nations Food and Agriculture Organization entitled Livestock’s Long Shadow –Environmental Issues and Options. The report pegs livestock as one of the top contributors to every one of our most serious environmental problems. In fact, the livestock sector generates 18% of our greenhouse gas emissions. The transportation industry contributes 13%.

  • Laurie Masters is the editor for The 80/10/10 Diet and played a key role in the development and publication. Laurie created this commentary, which reflects her genuinely enthusiastic assessment of the book, prior to receipt of formal reader feedback. Selected third- party review(s) will be posted online at as they become available.
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