Somehow not for everyone

I am on the internet and in particular by the many YouTube videos about raw food on this book became aware and was quite impressed by the good physical condition and the obvious health of those people who have devoted themselves to this form of nutrition. However, I have not bought this book in order henceforth to live strictly according to the 80s / 10/10 rules, but because I have generally very interested in a healthy diet and was curious about the reasons, the rather extreme appearing on this diet speaks.

The book is well written, and it has certainly broadened my horizons. So I did, for example, although known that diabetes mellitus type 2 caused when the body can not metabolize the substance in the blood sugar. New to me was the fact that it not only carbohydrates (sugar, cereals, etc.), but above all the simultaneous oversupply may be responsible for fat in the diet, which the insulin receptors blocked and thereby prevents the absorption of sugar into the cells. Thus, the sugar stays in the blood and harms the long run the blood vessels, especially those of the eyes, kidneys, nerves or heart, but also of the limbs, which in addition to many other health problems increases the risk for heart attacks, strokes and amputations of the lower limbs dangerous , Furthermore, it has now also identified a clear link between permanently increased blood sugar levels and dementia.

I normally nourished vegan and substantial with little fat and protein and a considerable proportion of raw food. The cereal I replace with the exception of oats and Einkornprodukten largely by quinoa, buckwheat or rice and Weißmehlpodukte by the corresponding whole-grain version. This was for me so far the best form of nutrition that is not only high quality and fills you up, but also in the enjoyment is not neglected. But since I am open to new things and also like to have a bit of experimenting, I have let myself in for a few days trial basis on 80/10/10 method, and I realized very quickly that my personal satisfaction factor quite quickly in the basement rustled, then I ended the experiment, even before it had begun.

Also "Mono Meals" I have tried. These are meals that consist of a single food, and are recommended for this purpose especially bananas - because of the high caloric density. I would have no difficulty, for days me or maybe even weeks to eat only potatoes, but below the permitted by Douglas Graham foods, ie mainly fruits and green leafy vegetables is, in my opinion, none of filling, and especially satisfying enough to make me would succeed without frustration. The idea I find not bad, because it is easy to perform and facilitates digestion, but the implementation is another matter.

80/10/10-Method has undoubtedly its advantages, but it also has some drawbacks that can not be dismissed out of hand: On the one hand, one should not need to save, because the huge amount of organic fruit that you have to consume to be calorie technically reasonably supplied, has its price. On the other hand, it is a logistical challenge, to always have a sufficient amount of fruit with just the right degree of maturity in stock, which means that you either weekly shopping huge fruit and vegetable amounts and of course store must therefore always right at hand or that you shop daily. For me, both are impractical. , Is much more important, however, that I in the short time in which I have fed me for Douglas Graham's specifications, never really satisfied me and I felt satisfied. On the contrary, I had a headache and was dissatisfied, unmotivated and tired. I simply lacked the filling foods, such as oatmeal, potatoes, beans, lentils, rice, etc., and so came quickly the moment when I could see no more bananas, even though I usually really like to like and eat well every day. Somewhat questionable I find that the recommended by Douglas Graham foods contain relatively little iron. Against the background that the body herbal iron anyway can not absorb as good as the iron of animal origin, one could ask the question whether it may a connection between iron deficiency and fatigue, exhaustion or loss of hair are here, of which before all 80/10 / 10th long-term supporters repeatedly report.

I trust my body, because I'm sure he knows what he needs and what is good for him. That's why I decided to just pay attention to his signals and to give him what he wants.

After my unsuccessful experiment on himself I began to take an interest also for the flipside of the coin, to see whether my difficulties rather an exception or the rule, and I soon found. Obviously even Douglas Graham himself now admitted that there are relatively few people who manage to permanently implement its nutrition advice, and for this reason he has let them know those interested, that cooked food is acceptable as long as the percentage of fat and protein does not exceed 10% of total daily calories. In this limit, I also try to pay attention, especially when fat because "THE FAT YOU EAT IS THE FAT YOU WEAR". This means that the existing in the dietary fat is directly transported to the plate in the fat cells, and it concerns not only animal fats of all kinds, but, for example, vegetable oil and even the fat that naturally in plant foods already is - although often only in small amounts. Excessive fat intake is distinguished not only for obesity but also for a number of other health risks and lifestyle diseases such as hypertension, atherosclerosis, cardiovascular disease, heart attacks, strokes, etc. responsible, which could not occur without fat. The determination of the fat calories is connected at the top with a quite a calculation, because you have both the total calories and the fat percentage of each foodstuff are calculated. On top of that you often find in various sources also very different nutritional information for each food, which does not just make things easier, but it quickly developed a sense of what a lot and what is low in fat.

Those who want to know how much fruits and vegetables are at 80/10/10-Method in a week consumes about, the YouTube video "My Weekly Raw Food Stash" can view and of having "FullyRawKristina", and those who would like a vegan diet and looking for a not quite as fruit-heavy alternative, like, for example, through the books of T. Colin Campbell (The China Study), John McDougall (The Starch Solution), the film "Forks Over Knives" or inspired in the German version of YouTube "Forks Over Knives" and / or the corresponding videos.

In summary, one can say that probably as many things for talk 80/10/10 diet as there are arguments against it. Therefore, everyone should find out for himself even if such an extreme diet is right.

Addendum of 4 March 2015:

I have now for several months once nourished me extremely low in fat and in the first period and the ratio of total daily calories and fat calories in my diet calculated. And I've found that it is not easy to adhere to the said ceiling of 10%. It works, of course, if one only eats foods like Douglas Graham recommends. Just as good - or perhaps even better - it works well, if you prefer starchy foods with a low fat content, such as potatoes, rice or pasta consumed. Once things like oatmeal, soy products, cocoa, certain dried fruit, etc. are on the menu, it is however fast at 12 or 13%, and it is for it not imperative to take extremely fatty foods such as avocados, nuts or seeds to be or its food even cook with oil.

First, I was fine, but after a few weeks I realized that such a low-fat diet can also bring some less pleasant side effects:

1. Permanent hunger (fat not only emphasizes the taste of food, but it also supports the saturation)
2. Dry and / or itchy skin, slowed wound healing, cracks and especially brittle nails (the fat in the diet keeps your skin elastic and supple and nails)
3. problems with the regulation of body temperature (extreme freezing)
4. Physical and mental fatigue, listlessness, lack of energy
5. Excessive weight loss (*)
6. mood swings (tension, irritability, hypersensitivity, depressive mood)

(*) In women with very low body fat percentage and high sport stint may cause such a low-fat diet to absence of menstruation, which results possibly far-reaching consequences.

It can also happen, that the body of vitamins A, D, E and K, which require fat as a transport medium, is no longer able to record properly.

A lack of other vitamins, minerals and protein was due to my generally very healthy, nutrient-rich diet be excluded with a clear conscience (was clarified), and so it was not difficult to make out at low fat in my food as the cause of my discomfort. Since I eat so again as before, things normalize slowly, and I feel better.

When turning the idea because of the lack of saturation throughout the day about food, there is a so-called. "Foraging behavior", and from such an up (unless previously present) is also developing fast times a serious eating disorder. Because everyone should think of playing with the idea, long term feed for this method.

Conclusion: It is certainly right and proper to keep the amount of fat in the diet in mind, and who have a cardiovascular-history has (hypertension, elevated cholesterol levels, heart attack, stroke, ...) should even look in more detail; However, I do not think that you do need to define as a healthy person necessarily a rigid upper limit of 10% in fat.