Slow-Carb Diet — Frequently Asked Questions

No. Oats are a grain. Keep grains for cheat day.

Note: In The 4-Hour Body, Tim discusses oats in other contexts — particularly in experiments on glycemic index/load and in the "30 g protein within 30 minutes of waking" breakfast variations. That sometimes leads readers to think oats were endorsed.

No during the six compliant days. Save it for cheat day.

No. Both are starchy carbs. Save for cheat day.

Generally no. Tomatoes and avocados are commonly treated as exceptions. Keep other fruit for cheat day.

Avoid dairy during compliant days. Small amounts of cream in coffee or cottage cheese are sometimes used as "last-resort" options. Otherwise, keep dairy for cheat day.

Nuts aren't part of the core meal template and are easy to overeat. If you include them, keep portions small—or save them for cheat day.

Hummus is made from chickpeas (a legume, which fits SCD), plus tahini and oil. Many people find it easy to overeat. For strict compliance, favor whole legumes (black beans, lentils, pinto) and keep hummus small or use on cheat day.

No during compliant days.

Some people use soy foods, but they're not part of the core meal template. If you include them, track results and keep the rest of your plate on-plan.

SCD doesn't require counting. Build each meal from protein + legumes + vegetables, eat until satisfied, then stop.

No. The rules and consistent meals matter most.

Yes, but it's not required for fat loss.

Consider working with a clinician or dietitian to adapt SCD principles to your situation.