Having read the book from cover to cover (literally), I am now going to try to stick to the 80/10/10 diet very strictly for the next 4 weeks. I am starting off with the toughest version which is raw vegan.
‘The 80/10/10 Diet’ was written by Dr Douglas Graham. 80/10/10 refers to the “caloronutrient” ratios we should eat. At least 80% of our daily calories should come from carbohydrate and a maximum of 10 % should come from protein and 10% from fat. But there is more. To attain your optimum state of health, Douglas Graham has a few rules you should follow.
1. A minimum of 80 % of your calories should come from carbohydrates, primarily from whole, sweet fruit rather than grains, beans, pulses or other starchy carbs.
2. Between 2 and 6 % of your daily calories should come from green vegetables. This equates to about a pound of greens a day.
3. Carbohydrates would ideally be whole (ie not processed at all), raw and organic.
4. A maximum of 10 % of your calories should come from protein. Eating fruits and vegetables typically provides 5 % protein so you can add a small quantity of nuts or seeds.
5. A maximum of 10 % of daily calories to come from fat. Fruits and vegetables (not avocados) average 3 – 5 % calories from fat so do not add much additional fat. 10 % is easily achieved by eating some nuts, seeds or avocado.
6. Do not graze all day but instead eat between 1 and 4 meals a day
7. Eat simply and often eat ‘monomeals’ i.e. one type of food at a time for optimum digestion
8. Eat seasonally
9. Exercise, exercise, exercise. Aim to burn 40 % of your daily calories through physical activity.
10. Sleep enough for your body’s needs and rest when you need to.
11. Do not eat for emotional reasons
12. Think positively
13. Expose your skin (ideally all of it!) to sunshine for a minimum half an hour a day
So this will be a challenge but I intend to stick with it for 4 weeks and then see if I feel as good as I am hoping to. I will report my progress each day and share some of the information contained within the book. This will include answering questions such as “what about all that sugar?” and “where do you get protein from?”.
I did well and nearly followed all the rules perfectly today. It was a good day anyway as I was on holiday and I did not have anything planned for the day. Plus when I woke up it was sunny which always makes me happy.
I had a citrus salad for breakfast and because all the fruit was perfectly ripe, every bite was delicious and a complete pleasure.
As it was such a nice day, Lucy had the inspired idea of meeting for a walk today instead of tomorrow as originally planned so we did. We met in Bodiam and walked for about an hour in the Spring sunshine.
This particular walk takes you along the river bank. The river meanders along through the Kent countryside. It is a pretty and tranquil walk. Harvey and Edward found plenty to amuse themselves with as there were trees to climb, sticks to throw for the dogs or in to the river. A quick drink for the dogs and we were back at the castle.
We intended to have a bite to eat in the cafe at the castle but being the Easter holidays it was too busy so we went over the road to the pub, The Castle Inn. There was nothing for a woman on an 80/10/10 rv diet on the menu so I just had a black coffee which I had forgotten I was trying to give up but at least it was zero calorie. It is not the prettiest or most charming of pubs but it was fine. Lucy and the boys had lunch; the portions were a good size and everyone enjoyed their meals.
I didn’t get round to making my lunch until nearly 3 pm so that bowl of citrus salad had kept me going and feeling energised for about 6 – 7 hours which is great. Lunch was quick and easy when I did get round to it.
4 bananas and about 10 strawberries. Not actually these bananas as I used 4 frozen bananas – artistic license! They were blended together to make ……..strawberry and banana ice-cream. What is not to like about this bowl of yumminess? I had a snooze this afternoon. I was tired after a busy weekend, a long drive home and a busy day at work yesterday and obviously needed it as I slept deeply for 2 hours which was wonderful.
Supper was easy and followed the 80/10/10 rv principles.
A simple salad made with spinach leaves, shredded carrot and cherry tomatoes, with a ‘dressing’ made with a blended pear and celery. You are not meant to have salt or pepper or any other flavourings so celery is quite good as a dressing because it seems salty. This was unexciting but adequate as a first course. A pear and a half a bunch of grapes for pudding.So that was me done for the day.
I am using My Fitness Pal to track my eating and using their caloronutrient percentages. Today was a great day. I didn’t achieve the target of burning 40 % of calories consumed by exercise (it was nearly 19%) but everything else was excellent.
Carbs: 92 %
Fat: 3 %
Protein: 5 %
Total calories consumed: 1,419
Calories burned in exercise: 267