What Yogurts Can You Eat on the Dukan Diet

Permitted Protein Yogurts

You can eat both ordinary and Greek yogurt as a permitted dairy protein but you can’t eat any ordinary or Greek yogurt as they all don’t meet the guidelines provided by Dr Dukan.

The yogurts should fat free whenever possible but if you are unable to get fat free you can use products with up to 2% fat. To show why the fat content matters I’ve provided the nutritional information for all three types of Fage Greek yogurt in the table below:

Fage Greek Yogurts	Per Serving: 1 Cup (227g)
Fage Greek Yogurts	Calories	Calories from fat	Saturated fat (Total fat)	Cholesterol	Sodium	Carbs (Sugar)	Protein
0%	130	0	0 (0)	0	85mg	9g	23g
2%	170	40	3g (4.5g)	15mg	75mg	9g	23g
Classic	310	210	18g (23g)	35mg	60mg	7g	18g

If the Dukan Diet was just a high protein, low carb diet you would be able to eat the Classic Greek yogurt but as you can see the calorie content of the Classic is much higher and it provides less protein. The Dukan Diet is a high protein, low fat, low carb diet but it is also a low sugar diet so not only should your yogurt have 2% or less fat they should also have no added sugar, fruit puree, fruit pieces or fruit juice. If you can’t find fat free yogurts try to adjust for this by eating a little less.

It is quite difficult to find any flavored yogurt which meets these rules as most contain a small amount of added sugar but it isn’t always easy to see the sugar in the ingredients. The added ingredient you are looking to avoid in yogurts and other foods are

Syrup
Sucrose
Raw sugar
Molasses
Malt syrup
Maltose
Invert sugar
Honey
High-fructose corn syrup
Glucose
Fructose
Evaporated cane juice
Dextrose
Crystalline fructose
Corn syrup
Corn sweetener
Cane sugar
Cane crystals
Brown sugar
Agave nectar

To get around the problem of not being able to find I buy plain yogurts and then sweeten and flavor them myself.

Tolerated Yogurts

In Cruise Phase you can add up to two tolerated items each day to your diet and one of these tolerated items is a fruit yogurt which has added fruit. You could if you wish have fruit yogurt for both your tolerated items. The yogurts still need to be 2% fat or less with no added sugar.

I’ve never found any yogurts which meet these criteria so again I make my own but this isn’t a Dukan approved adaptation . I will finely chop a few soft fruits and either sprinkle them on top of my yogurt or mix them in. I have a rule of thumb to add around 2 g of carbs – which is about

10 blueberries
9 raspberries
4 small strawberries

80 Comments

80 Responses to “What Yogurts Can You Eat on the Dukan Diet”

« Previous 1 2


Niki Iosifaki on May 20, 2013

Hello

Started the diet on Friday I am on the 4th day of the attack phase.

I am wondering if the activia yogurt with 2% fat is allowed,

Thank you

I am lucky because in my country Cyprus we have all kinds of yogurts!!!!
- Reply
  
  Amber on May 20, 2013
  
  Hi Niki
  
  Hello to you in Cyprus!
  
  I’m sorry but the Activia yogurts contain added sugars and this makes them too high in carbs.
  
  Kind regards
  
  Amber:)

Aryan on May 5, 2013

Hello! I have a simple question: I live in Slovakia, and I tried alot to find fatfree yoghurts and cottage cheeses, But im totally unable to find it, what do i do?

Thanx alot for answers
- Reply
  
  Amber on May 5, 2013
  
  Hi Aryan
  
  There is a company Zvolenský that make fat free plain and vanilla yogurts that would be suitable but I wasn’t able to find any fat free cottage cheese. Dr Dukan allows fat content of up to 2% for the dairy proteins so this information might mean you will be able to find one that is suitable. Unfortunately if you can’t find any that are suitable it will mean that you won’t be able to eat these foods.
  
  Kind regards
  
  Amber:)

Sabrina on May 1, 2013

Can we eat the Chobani Greek Yogurt, Plain Non-fat?
- Reply
  
  Amber on May 1, 2013
  
  Hi Sabrina
  
  Yes these yogurts are fine to eat.
  
  Kind regards
  
  Amber:)
  - Reply
    
    Sabrina on May 2, 2013
    
    Thanks Amber!
    One more questions, could I eat fat free, sugar free vanilla ice cream? Like 1 cup?
    
    Sorry I don’t now why it did a reply on someone else’s comment.
    - Reply
      
      Amber on May 3, 2013
      
      Hi Sabrina
      
      I’ve copied the nutritional information for a sugar free fat free ice cream from http://www.brusters.com/menu_nutritionalinfo.asp below. AS you can see it is very high in carbs and this means it isn’t suitable to use on the Dukan diet.
      
      Nutrition Facts
      Serving Size 1/2 cup (90 grams)
      Servings Per Container
      
      Amount per serving
      Calories 100
      Total Fat 0g
      Saturated Fat 0g
      Cholesterol 0mg
      Sodium 90mg
      Total Carbohydrate 23g
      Dietary Fiber 1g
      Sugars 7g
      Protein 4g
      
      Best wishes
      
      Amber:)

Jade on April 29, 2013

Ive just recently discovered this diet and have read very good reviews about weight loss using this diet,
im 17 years old and last summer i lost 2 stone using the Atkins diet, but i decided to stop that diet due to the cons of the diet.
i weigh about 12st 10lbs and i have always struggled to lose weight and for my height 5’6 i am considered overweight even very overweight. my dream weight is to be 12 stone.
is there any advice you can give me and what things to eat as i started the attack phase today and on the website i should only be on the attack phase for a day as i want to lose 10lbs.
i am at college and always on the go so i am unable to cook meals so is there any advice for foods for cruise phase?
and i cant seem to find any fat free yogurts without fruit bits in them like muller light greek style, i eat at least 2 of them a day and onken fat free vanilla yogurt, are these ok or should i avoid them?
thanks
- Reply
  
  Amber on April 29, 2013
  
  Hi Jade
  
  Dr Dukan doesn’t recommend that the Attack Phase is used until you reach the age of 18 but from 17 you can follow the Cruise Phase which is one day PP followed by on day PV but as you are only having one day of Attack this won’t make any difference.
  
  Dr Dukan has some new guidance on yogurts that you will find in this post and it may make it easier for you to find suitable yogurts. Most Weight Watcher yogurts fit the new rules. Muller light and ?nken fat Free vanilla don’t meet this new guidance.
  
  http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/
  
  It isn’t easy finding suitable food to eat out so you will be better off packing yourself lunches.
  
  Kind regards
  
  Amber:)

Kim on April 26, 2013

Hi Amber

I live in Australia and have been following the Dukan diet for 5 days with a weight loss of 3.3 pounds or 1 1/2 kilograms. I was a little disapointed with the amount lost as I have followed protein based diets before and have dropped twice the amount of weight in the same time frame. I am a little confused about the amount and type of yoghurt I should be eating at the moment I am eating a brand named Frome – it is 98% fat free with 1% added sugar – french vanilla flavour – could the yoghurt be the reason I have not lost a desirable amount of weight I was 70 kilos when I stared 5 days ago and I am now 68 1/2 kilos. Could you help me with a suitable brand of yoghurt to buy in Australia – I have been unable to find quark or fromage frais in my local area.

I really look forward to your response as I really enjoy being allowed to incorporate dairy into my protein diet.

Kind regards

Kim
- Reply
  
  Amber on April 26, 2013
  
  Hi Kim
  
  Yoplait Forme Fat Free French Vanilla has 5.5g of carbs per 100g so it meets Dr Dukan’s new rules for yogurts. http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/
  
  Best wishes
  
  Amber:)

Gabriela on April 20, 2013

Hi Amber,
This website has been very helpful. Thank you.
Is the Stoneyfield’s plain 0% fat yogurt ok to eat on the Dukan diet?
Thanks,
Gabriela
- Reply
  
  Amber on April 20, 2013
  
  Hi Gabriela
  
  The Stonyfields Plain Yogurts is so close to 7% carbs that I wouldn’t worry about it. A serving og 227g has 16g of carbs which works out at 7.048%.
  
  Kind regards
  
  Amber:)

Sue on February 26, 2013

Hi,
Is the vanilla flavoured fat free onken yogurt ok?

Thanks
Sue
- Reply
  
  Amber on February 26, 2013
  
  Hi Sue
  
  I’m afraid this yogurt has added sugar and is too high in carbs.
  
  Dr Dukan now recommends yogurts that have up to 2% fat content and 7% carbs. This yogurt has 12.6% carbs.
  
  Best wishes
  
  Amber:)

Judy on February 20, 2013

Hi, this is my first day of the Dukan diet. Is Light & Fit 2x protein yogurt okay to eat?
- Reply
  
  Amber on February 21, 2013
  
  Hi Judy
  
  The Light and Fit yogurts are too high in carbs to meet Dr Dukan’s new rule for yogurts. Yogurts have to have less than 2% fat and 7% carbs. Light and Fit yogurts have 10g of carbs per 113g serving which works out at 8.85%.
  
  Thanks
  
  Amber:)

Tania on February 17, 2013

Hi Amber!

not sure if this site it still active but thought I’d ask you a question anyway as you seem very knowledgable and i have been looking everywhere for an answer regarding muller lite fat free yoghurts. The toffee one are my favourite and per 100g it has 3.8g protein, 8g carbs (7g sugar), fat 0.1g. Are these ok to have unrestricted as they are the only thing that stop my sweet cravings!

Are the vanilla ones ok too? (7.1g sugars and 0.1g fat), vanilla sprinkled with dark choc (7.1g sugars and 0.5g fat)

Finally? Weight watchers yogs? 120g pot has 6.8g sugars and 0.1g fat.

Thanks so much! Will be so good to find out if I can have these!!
- Reply
  
  Amber on February 17, 2013
  
  Hi Tania
  
  The site is still active but I’m not posting so often as I haven’t got much new information to add. I did add this recent post which advises that Dr Dukan has changed his rules. To meet the rules given by Dr Dukan you need to eat yoghurts which have less than 2% fat and less than 7% carbs this means Muller Lites are out but WeightWatchers are in.
  
  http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/
  
  Many people do choose to ignore Dr Dukan’s rules for yoghurts as they find them too restrictive and difficult to follow.
  
  Best wishes
  
  Amber:)

LUCY on January 11, 2013

i found a fat free flavoured yoghurt made by rachels i think it is the mango and peach flavour can i eat that?
- Reply
  
  Amber on January 11, 2013
  
  Hi Lucy
  
  I’m sorry but Rachel’s yoghurts contain added sugar and rice starch. Here are the ingredients from the Fat free Peach and Passion Fruit yoghurt – organic fat free yogurt, organic sugar, organic peach (2%), organic passion fruit (1.6%), organic rice starch, natural flavouring.
  
  Best wishes
  
  Amber:)

rUTH on January 9, 2013

Hi There

Thanks so much for your posts, I just wanted to check – ive just had half a cup of Soleil Vanilla light yoghurt on day 2 of the attack phase – is that ok or should I start again? Looking to loose 8kgs and have been perscribed a 3 day attack phase in total?? Oops!

Thanks

R
- Reply
  
  Amber on January 9, 2013
  
  Hi Ruth
  
  I’m pleased you like my site and don’t worry about such a small slip – just carry on as if nothing had happened!
  
  Best wishes
  
  Amber:)

Nicola on January 3, 2013

Hi can you tell me what yogurt I can have apart from the total 0% as I find it a little thick in sauces some times.
- Reply
  
  Amber on January 3, 2013
  
  Hi Nicola
  
  There are lots of plain fat free yogurts available like Sainsbury’s Be Good to Yourself range, Tescos Light Choices or Asda’s Chosen by You. Just make sure there are no added sugars or starches in the ingredients.
  
  Best wishes
  
  Amber:)

Nancy on October 16, 2012

Hi Amber,
I need to keep a collection of guidelines as I keep forgetting what is OK and what is not! Are muller lights not OK or are they tolerates?
Thanks, as always,
Nancy
- Reply
  
  Amber on October 16, 2012
  
  Hi Nancy
  
  Mullerlight contain fructose and maize starch so don’t really meet the Dukan rules. As fructose is fruit sugar you could decide to bend the rules to have them as a tolerated item but having said that many people do substitute these types of diet yogurts for fat free yogurt and still successfully lose weight. It is really a question of personnel choice whether to break or bend the rules or stick to them.
  
  Best wishes
  
  Amber:)
  
  would have to bea fruit yogurtIngredients:
  Yogurt, Water, Fructose, Modified Maize Starch, Gelatine, Flavourings, Stabiliser: Pectins; Colour: Carotenes; Sweetener: Aspartame.