Allowed (six days a week)
- Water (still or sparkling)
- Coffee (unsweetened). If you add anything, use minimal cream only—skip sweetened creamers.
- Tea (unsweetened)
- Zero-calorie beverages used sparingly if needed (keep your baseline water/coffee/tea)
- Red wine: up to 1–2 glasses of dry red wine in the evening is commonly cited as acceptable
Not allowed (six days a week)
- Milk (cow, goat, etc.)
- Fruit juice of any kind
- Sugary sodas and sweetened coffees/teas
What about dairy?
- Generally avoid dairy on SCD because of lactose (milk sugar) and insulin response.
- "Last-resort" options: small amounts of cream in coffee and cottage cheese can be used if needed. Keep other dairy (milk, yogurt, cheese) for cheat day.
Practical tips
- Drink more water than you think you need; dehydration can slow fat loss and make cravings worse.
- If you find yourself leaning on diet soda, taper toward flavored seltzer, black coffee, or tea.
- Red wine: choose dry varieties; keep it to a glass or two. If alcohol impairs your sleep or compliance, skip it.
Reminder: On your weekly cheat day, the restrictions above don't apply.
Still Have Questions?
Use our food checker to quickly verify if any drink or dairy product is allowed on the Slow Carb Diet.
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