30 DAY REVIEW (Video)

MY 30 DAY REVIEW 

OF THE 80/10/10 RAW VEGAN DIET

Part 1

Part 2

Part 3

Part 4

30 Day Review

-Who are you?

My name is Robert Navarro and I want to get a six-pack by June 1, 2012.  

-What is this review about?

            My 30 Days on the 80/10/10 Raw Vegan Diet.

-Why are you making this 30 day review?

·        To share my 30 day results while on this diet.

·        To share my personal opinions and insights on this diet.

·        For anyone who is interested in trying out the diet and would like to know how it’s like and how it worked out for me.

-When did you start this diet and how long you've been on the diet?

            I started this diet March 1, 2012 and I’ve been on it exactly 30 days. Today is March 30, 2012.

-Have you been following this diet as it was designed or have you been modifying it in any way?

            I’ve been following the diet to the T.

-What is the 80/10/10 Raw Vegan Diet?

1.      80/10/10 means:

a.       a minimum of 80% of your calories will come from simple carbohydrates,

b.      a maximum of 10% from protein, and

c.       a maximum of 10% from fat.

                                                                                      i.      So, in a 2,000 calorie-per-day diet, a minimum of 1,600 calories will come from carbohydrates,  and a maximum of 200 each from protein and fat

2.      RAW fruits, vegetables, leafy greens, nuts, and seeds ONLY.

3.      No animal products including eggs, dairy, and honey. 

4.      No grains.

5.      No legumes.

6.      No salt or sea salt.

7.      No alcohol.

8.      No coffee.

9.      No garlic, onion, curry, coming, cayenne, chile powders, oregano.

10.  Of course no mustard, ketchup, mayo.

11.  No dehydrated foods.

12.  No frozen foods.

13.  No vinegar.

14.  No olive, canola, sunflower, safflower, coconut oils or any other oils.

-What does this diet promise?

Top performance and peak health.

-Who invented the diet?

Dr. Douglas Graham - sports nutritionist and chiropractor. The diet was made famous when he published his book “The 80/10/10 Diet.”

-How does one follow the diet?

1.      By eating fruits, veggies, nuts, and seeds only.

2.      By sticking to the 80/10/10 ratio of calories per day. 80% carbs, 10% protein, 10% fat

What does someone on this diet eat on an average day?

·        Fruit for breakfast

·        Fruit for lunch

·        Fruit for dinner along with a big salad.

o   For example, on an average day I would eat:

§  Breakfast: 2.5 lbs papaya, 8oz kiwi

§  Lunch: 6-9 bananas.

§  Dinner: 1lb strawberries, 1lb pineapple, Big salad.

-How did you hear about this diet?

I heard about this diet while reading some articles on stevepavlina.com and arinpavlina.com about meditation and astral travel, and how a raw food diet can help increase your vibrations and thus facilitate astral travel.

-Are you still into astral travel?

Yes, I definitely want to learn how to astral travel, but for now, all my focus and energy has gone into this diet, losing weight, and getting my six-pack. After I reach my sixpack goal, I’ll start to focus on astral traveling again.

-WHY did you decide to go on this diet?

1.      Lose weight to get my sixpack by June 1.

2.      I want to be as healthy as I can be.

3.      Curious to see what happens.

-What was your diet like BEFORE I started this diet?

·        PROTEIN: Chicken, Fish, Beef, Turkey, Ham, Pork, Shrimp, Eggs

·        Carbs: rice, Steamed veggies, fruits,  beans, lentils, whole wheat bread, tortillas, oatmeal,

·        Fats: Olive oil, vegetable oil, avocado, nuts, seeds.

·        Junk food: tacos, IN N OUT, Boba, chips, chocolates,

o   Breakfast: Scrambles eggs, beans, spinach

o   Lunch: chicken, brown rice, avocado

o   Tilapia, steamed veggies, beans, avocado

-What are you keeping track of since you started the diet?

·        Feeling upon waking up.

·        My weight

·        My food

·        My water intake

·        My calories

·        My Carbs, Protein, Fat percentages.

·        My energy throughout the day.

·        Cost of the diet.

-What where your expectations coming into this diet and have they been met?

·        Weight loss

·        Extreme levels of energy.

·        Clear skin

·        White, clear eyes/sclera.

·        Detoxification.

·        Heightened mental/spiritual abilities.

·        Better workout performance.

·        Faster workout recovery.

·        Muscle increase.

·        Better stamina.

·        Better sleep.

·        Increased feeling of health and wellness.

-What are some of your worries or fears starting this diet?

            My only worry was that I was going to get sick and die.

-How much have you spent on food these 30 days?

Including today’s groceries, I spent $400. I bought almost all my food in bulk at Sam’s club. If I would have bought all of my food organic, or at a local grocery store like Albertson’s, it would have been more.

-Do you think it’s necessary to buy organic?

            If you can afford it, do it. The cleaner the food source, the better. Even if I was to go back to eating meat, I would only eat organic, grass-fed, nitrate free meat and try to eat it as raw as my taste buds allow me to.

-How much weight did you lose so far?

In these 30 days, I lost 15.2 lbs. I’d say about 4-5 lbs of these pounds where fat and the rest was water. The book say’s the body drops about a pound max per week.  

-Why do you think you lost so much weight in such little time?

·        Lower caloric intake.

·        Body didn’t need to hold the water.

-Did you experience any detox effects?

·        Bad breath in the first week.

·        Small pain in my intestines while I was taking a poop.

-What were some immediate physical changed you notice noticed when starting the diet?

·        I wasn’t hungry.

·        I had more energy.

-After the first couple days, what other physical changes did you experience?

·        My stool didn’t smell/ stink.

·        My farts didn’t smell.

·        My sweat didn’t smell/stink as bad. It also wasn’t as greasy. It was more water like.

-What were some mistakes you did in the beginning of the diet?

·        I abused my energy and sleep. In the first 2 weeks I would exercise around 11pm and end up going to sleep around 2:30 am. Sleeping only 4-5 hours a day. This eventually caught up to me in week 3 to the point where everyday I would come home from work and had to take a 1-3 hour nap. I fixed my bad sleeping habit in week 3 and these past 7-10 days I’ve been feeling fantastic again.

-What tools did you need for this diet?

·        Food scale – to weight my food.

·        CalorieKing.com Program ($12/month) – to track my calories and make sure I stick to the 80/10/10 ratio.

·        The book’s sample meals – to give me an idea of what to eat everyday.

·        A knife, cutting board, orange juicer, blender, big plastic shaker.

-Do you really need a food scale on this diet?

If you want to know how many calories you’re eating per day, yes. It’s as close as you’re going to get. You then take your recordings and punch them in to CalorieKing.com program to get your calories and your Carbs/Protein/Carbs percentage ratio. If you don’t have one, or don’t wan to buy one, just try to follow the books sample menu closely and you’ll be fine with your ratio also.

-Do you really need the $12 CalorieKing.com program?

            You don’t “need” it.

I use it because:

·        It super easy to use.

·        It serves as a food diary.

·        It lets me add my own foods and nutrition data if the food I’m looking for is not on the data base.

·        I can group different ingredients and save as one “meal” so later I can just load the “meal” and not have to search for each ingredient every time I have that same meal. 

·        It has the largest data base of all calorie tracking programs.

·        It lets you create daily, weekly, monthly, yearly reports of your calories and nutrients.

·        It has other cool features.

·        Out of all the calorie tracking programs I’ve used, including “myfooddiary.com”, I like this one the best.

·        For the easy of use, I think it’s worth the $12 a month. You can pay $59 for a whole year. They also sell a software for $45.

-What were your daily nutrient averages for the 30 days?

Calories           - 1,758 cals

Fat - 16 g

Carbs - 422 g

Protein - 28 g

Sugar - 278 g

Fiber - 61 g

Sodium - 111 mg

Carbs: 87%/ Protein: 5%/ Fat: 7%

Before this diet, I average about 2,100 – 2,400 calories a day on my regular diet.

-What was your favorite Breakfast, Lunch, and Dinner so far?

·        Breakfast: 4 cups of range juice.

·        Lunch: Banana Mango smoothie.

·        Dinner: Pineapple & Strawberries, Salad with lots of lemon.

-Did I exercise while on this diet? What exercise? How did I feel?

            I’m currently doing P90X. As long as I sleep well, I’m fine. I am pushing harder on my workouts.

-How’s your water intake?

            Before the diet I would drink 8 cups minimum. Now maybe 3-6 max.

-Hardest part about being in this diet for these 30 days?

·        Besides keeping track and making the daily videos.

o   Beginning 1-10: Preparing and eating all the fruit. Finishing the salad.

o   Middle Day 10-20: Cravings.

o   Now 20-30: Having the money to buy all organic.

-How bad were the cravings? How did you manage?

The most intense cravings came in the first 15 days for salt. I have this Chile powder that I was starting to use 10 days before I started this diet, and it made my salads taste SO GOOD! I mean 10X better. So when it came time to start the diet, I really missed that Chile powder because I knew it would make my salad taste ridiculously better. The other cravings that I had came from driving by my favorite fast food joints and remember how good the food taste, or when I saw a pizza man delivering pizza it would literally make me either sad, or angry! Lol To the point were one time while at work, a Pizza Hut man delivered pizza next door to my work and when I saw him I started cursing “SON OF A ……!!!” LOL!

 This diet has made me appreciate the taste of the food I used to eat. When I see my mom eating regular food, I tell her “enjoy it mom. You don’t know what it’s like not eating that,” which she replies with “Yes I know what it’s like, I see you everyday,” and I say “No mom. You think you know, but you don’t.”

-Is this diet easy or hard for you?

·        It’s easy because I want to do this diet. I want to keep losing weight. I want to get healthy and detoxify my body.

·        Breakfast and lunch are easy to eat because it’s fruit meals only. I like fruit. I think it taste fantastic. Especially when it’s really sweet like strawberries. It usually takes me 5-10 minutes to eat a meal of fruit only. The challenging part is eating dinner because the whole meal takes me about 1 hour to eat. The fruit is easy, but the 1lb+ salad is a challenge because even till this day, day 30, it takes me at least 30 minutes to finish. I mean, I COULD just eat the salad until I’m full, and leave half of the salad, but because I want to make sure I’m getting enough minerals from the veggies everyday, I force myself to finish it.

·        The HARD part about this diet, for me, is psychological. I miss eating cooked food. I miss the taste. I miss eating tacos and IN N OUT and pizza. I miss drinking BOBA! But my getting my six-pack ASAP is more important to me right now and that’s why I’m doing this diet.

-Do think anyone on a regular SAD Diet (Standard American Diet) who eats cooked and junk food like you did, can switch to the 80/10/10 Diet and succeed like you have?

Yes. If I did it, anyone can do it. It all comes down to why you are doing it and how bad you want to reach your goal. My goal is to get a sixpack as soon as possible. So I needed a diet where I could lots of weight, 20-30 lbs, quickly, and still remain healthy. Before I heard of this diet, I asked my self, what is the HEALTHIEST way to drop lots of weight and get my sixpack? Then I found this diet. And so far in 30 days, I lost 15 lbs.

-Do you think other people can lose 15 lbs in 30 days like you did and not run into any problems like you did?

            If their bodies accept the diet, and they are overweight and have 15lbs or more to lose, yes. What I mean by their bodies accepting the diet is if their bodies don’t have immediate severe or negative reactions to the diet FOR ANY reason. Everyone is different. I’m 24 years old. I started the diet at 166 lbs. I consider myself healthy. I didn’t get any fevers or felt sick these 30 days. I don’t know how someone who is 30, 40, or 50 years is going to react. Even though this diet is possibly the healthiest diet in existence, you still have to pay attention to how you feel and how your body is reacting. If you feel sick and you think you’re going to die, than go see your doctor. If you feel ok and think there’s nothing wrong like I felt, than by all means keep going. Be attentive and conscious of your body. I’ve been on this diet for 30 days, and so far I feel great, but I’ve already decided that when I reach day 60, I’m going to go to the doctor and get a physical and a blood test to see if I’m doing ok. Depending on what the doctors says and how I feel, I’ll decided if I want to keep going or make any necessary changes like adding supplements or other foods.

In my quest to optimal health, my compass is:

1.      How I feel.

2.      My blood markers.

3.      My performance in day to day life.

Depending on those three things, I will make any necessary changes to achieve my goal.

-What do you like about this diet?

·        I lost 15 lbs in 30 days.

·        I like that there’s no cooking involved!  Fruit is easy to peel and eat! And salads are easy to make. I don’t have to wait for my mom to cook dinner. I can eat whenever I want to.

·        I like that I eat a variety or fruit and as I get used to the diet, I add more and more variety. For example, today I ate 2lbs of plumbs for breakfast. It’s my first time eating plumbs since I started the diet.

·        Knowing I’m on a really super healthy diet.

·        My farts and stool don’t stink.

·        No more constipation.

·        My sweat and body order don’t stink bad like before.

·        I’m practically disease proof on this diet. LOL! No risk of heart attacks.

·        I can eat until I’m stuffed, every meal, every day, and I don’t have to worry about getting fat. It’s not going to happen.

-What don’t you like about this diet?

·        I don’t like the cost of the diet! Lol

·        I don’t like that it takes 30-45 minutes to eat my huge salad.

·        I bit my tongue many times while eating my salad.

·        My stool is not solid.

-What are some of your worries or fears now after 30 days on this diet?

·        Probably my only concern is that I don’t know if I’m optimally hydrated. Like I said, I don’t drink too much water, maybe 1-3 cups a day. I feel good though, and my pee is clear throughout the day so I think I’m OK. When I get to day 60, I’m going in for a physical and a have a couple blood-tests done to see how my body is doing and if I’m not deficient in any nutrient.

What are some things you would have liked to keep track of since starting the diet?

·        My blood sugar levels using a blood sugar testing device like the ones diabetics use.

·        My urine PH to see my acid/alkalinity using pH strips.

-What are some insights, lessons, realizations you’ve had throughout these 30 days?

·        You don’t die if you eat only fruits and veggies.

·        If you eat fruit for breakfast, fruit for lunch, fruit for dinner with a salad, AS LONG AS you don’t eat more than a third of an avocado or more than 1 once of raw nuts or other fats, your  fat percentage will stay bellow 10%

·        Sleep is just as important as diet. Especially when you’re on this diet because you don’t have artificial energy sources like coffee, soda, or energy drinks you can use to “wake” or give you that extra jolt of energy when you need it. You’re running on your body’s natural energy system and if you don’t sleep well, you’re not going to have much energy, and it wont be the diets fault, it’ll be your lack of rest and sleep.

-What are some tips you can give to someone interested in starting this diet?

1.      Buy the book and read it cover to cover. It will help you understand the diet, how it works, and how to succeed on it.

2.      Try it out.

3.      Be careful when chewing your salad; make sure not to bite your tongue.

4.      Make sure you exercise.

-What comes next?

·        I will continue following the diet for another 60 days until June 1, 2012. Depending on how I feel, my body’s health, and how my six-pack is looking. I’ll make any necessary changes if I necessary.  

·        On day 60 I’m going in for a physical and blood test.