Five Issues with the 80/10/10 Diet

80/10/10 is a diet first suggested by Douglas Graham, which recommends that one's daily macronutrient intake should be composed of 80% carbohydrates, and only 10% of each protein and fat. It is generally a diet that is very high in fruit, some vegetable foods, often these are suggested to be consumed in their raw form, and there is no calorie restriction (high calorie goals are suggested, for women it suggests ~2,500 or more). It has been taken up with a significant amount of popularity within the vegan community, but it is unfortunately highly problematic and unhealthy.

1. Inability to absorb nutrients.

Many nutrients aren't adequately absorbed when an individual is not consuming enough fats. Fats are essential building blocks for many molecules and are important for the absorption of fat-soluble vitamins A, D, E and K and carotenoids. Deficiencies in these micronutrients can lead to issues in eyesight, bone and muscle damage, as well as poor cardiovascular health.

2. Proteins are essential for biological function.

Proteins are a building block of our bones, muscles, other vital organs, and blood. It is also essential to the production of enzymes, hormones, and to build and repair tissues. Eating too little protein can lead to amino acid deficiencies, muscle loss, lowered immune function, and slow recovery in injury and illness.

3. Weight gain.

There is a general misconception within the 80/10/10 literature that if one is eating low fat, it is impossible for them to gain fat, hence the lack of calorie restriction. However, when the body receives more calories than it needs in a given day, even if the source of those calories are carbohydrates, the excess energy from these carbohydrates are converted into fatty acids, and stored as fat in adipose tissue.

4. Bloating and Indigestion.

If it is not already obvious, this is a diet that is extremely high in fiber, and as there is general encouragement to eat a higher amount of calories, an excess of food. This can lead to serious bloating, stomach distension, gas, and cramping. These issues can be uncomfortable for many, and debilitating for others.

5. Obsessive Calorie and Macronutrient Tracking.

As this diet has very specific macronutrient guidelines, it requires that one understand and track the exact composition of their daily food intake. While there are certainly many that can count calories and macros daily without psychological issue, this is not the case for everybody when on any type of restrictive diet, and this combined with the aforementioned issues can make the onset of disordered eating symptoms more likely.

Altogether, the 80/10/10 diet is not one that I would recommend. Fats and proteins are vital for human function, and this combined with the highly restrictive nature of the diet make it a poor choice for those looking to improve their health.