Goal: To decrease/eliminate consumption of sugar-sweetened beverages and replace with water so that 80% of drinks consumed are approved water drinks.

  • Eliminate all sugar-sweetened drinks
  • Minimize artificial sweeteners
  • Drink only full-fat dairy milk; OR…
  • Replace dairy milk with unsweetened almond or coconut milk
  • Increase water consumption
  • Drink at least 8 (8-ounce) water-based drinks (water, tea, broth)


  • Water, bottled or tap
  • Seltzer water, unsweetened
  • Clear broth
  • Plain coffee or tea with no sugar (may have butter, coconut/MCT oil, or unsweetened heavy cream)
  • Stevia, erythritol, sucralose. Xylitol if you don’t have pets or friends with pets (xylitol is fatal to small animals). Aspartame unless it is trigger for migraines.

Not Allowed:

  • Sugar-sweetened sodas, fruit drinks, fruit juices, coffee drinks
  • Commercial coffee creamer
  • Sweet tea
  • Maltitol, agave nectar
  • High fructose corn syrup
  • Chocolate milk
  • Condensed milk
  • V-8 of any variety

Reference: http://program.smartdiabetessolutions.com/week-1

Also: Law of Health #3, Water