The Slow-Carb Diet: The 5 Rules, Explained

Rule #1: Avoid "white" starchy carbohydrates

White or can-be-white starches are off the menu six days a week. That includes bread, pasta, rice, cereals, tortillas, potatoes, and grains in general. Whole-grain versions still qualify as "white" for the purposes of this rule. If you're unsure about a food, default to "no" (save it for cheat day) and keep meals simple.

Why it matters: These foods tend to spike blood sugar and make it easy to overeat calories without feeling full.

Rule #2: Eat the same few meals over and over

Pick 3–4 meals you actually like, built from allowed proteins, legumes, and vegetables, and repeat them—especially for breakfast and lunch. Simplicity removes decision fatigue and keeps you compliant. Example: eggs + lentils + spinach for breakfast; chicken + black beans + mixed veg for lunch; salmon + asparagus + pinto beans for dinner.

Rule #3: Don't drink calories (one exception)

Prioritize non-caloric drinks: water, unsweetened coffee, and unsweetened tea. Calorie-containing beverages like milk, fruit juice, and sugary sodas are out. A commonly noted exception: up to 1–2 glasses of dry red wine per evening. If you use cream in coffee, keep it minimal; avoid sweetened creamers.

Rule #4: Don't eat fruit (with two classic exceptions)

On SCD, fruit is generally out due to fructose content. Two exceptions frequently referenced are tomatoes and avocados. Keep the rest of the plate anchored to proteins, legumes, and vegetables.

Rule #5: Take one day off per week

Choose one day per week (many people use Saturday). On this day, you can eat and drink the things you skipped the other six days. Treat it as a weekly release valve; then go right back to the rules the next day.

What to build your meals from (quick reference)

• Proteins: eggs; chicken; fish; beef; pork; lamb.
• Legumes: lentils; black beans; pinto beans; red beans; soybeans.
• Vegetables: spinach; mixed cruciferous veg (e.g., broccoli, cauliflower, cabbage, Brussels sprouts); sauerkraut/kimchi; asparagus; peas; broccoli; green beans.

Tip: You don't have to count calories. Eat until satisfied, then stop. Emphasize protein (20–30 g per meal), include a scoop of legumes for slow-digesting carbs, and add green vegetables.

Practical notes

• Dairy: Most dairy is avoided on SCD. If you must, small amounts of cream in coffee or cottage cheese are sometimes used as "last-resort" options; otherwise keep dairy for cheat day.
• Soy: Soybeans appear on many SCD food lists. If you choose tofu/tempeh, monitor how you feel and your progress.
• Artificial sweeteners & diet soda: Aim for mostly water, coffee, and tea. If you include diet soda, keep it occasional.
• Supplements: Not required for SCD. Focus on the rules first.

How to start this week

1. Pick your 3 default meals from the food lists.
2. Grocery shop once for the full week.
3. Eat within an hour of waking; repeat your defaults; keep it boring and effective.
4. Choose your cheat day now so there's no decision later.

Disclaimer: SlowCarbChecker is an independent educational site. This is not medical advice. Speak with a qualified professional if you have a medical condition or specific dietary needs.