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)

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

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

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  • Grazia on January 5, 2017

    Hi can I ask you if you work for Duran Amber? It looks like you know which food to eat and permitted x thanks I was thinking if on ken vanilla free fat is ok but it looks high in carbs so maybe I should reduce the dose thanks

    • Amber on January 6, 2017

      Hi Grazia

      I don’t work for Dr Dukan and I don’t have any affiliation to him either. My knowledge has been built up over a number of years of following the Dukan and helping others.

      Onken Vanilla yogurt is too high in carbs due to the sugar added to the product so is best avoided.

      Best wishes

      Amber:)

      • Grazia on January 6, 2017

        Ok thanks as natural Greek yogurt 0 fat what can I add as vanilla because it tastes strange with the drop of liquid vanilla like chemical any ideas? Thanks again

        • Amber on January 6, 2017

          Hi Grazia

          How about cinnamon?

          Best wishes

          Amber:)

          • Grazia on January 13, 2017

            Yes it tastes better x thanks mixed spices also nice x

          • Amber on January 13, 2017

            Hi Grazia

            Glad my suggestion worked for you.

            Best wishes

            Amber:)

  • DukanD on December 27, 2016

    Hello, I’ve been in Attack Phase for 9 days now, and have only lost 4 lbs (nothing in the last 3 days).
    Can you advise why that’s been?
    Breakfast has been oat bran galette, two egg omelette or 200g zero fat yoghurt with sweetener.
    Lunch / dinner has been chicken, smoked salmon, lean mince with a sliver of ketchup.
    Two cheats over the past 9 days have been one apple, and one day when I had 10 chips.
    No real exercise but have had very low energy most days..
    Getting frustrated with the lack of progress. I am waiting to get tested for hormonal imbalances following heavy periods, but still expected to lose more weight than this and not to have plateau’d this early on.
    Water c. 1.5- 2 litres per day.
    Please help!

    • Amber on December 29, 2016

      Hi Dee

      The hormonal imbalances could well be causing water retention so try to be patient. Some people make the mistake of believing that a longer Attack phase means more weight loss and this isn’t always the case. Also how effective the Attack phase depends on your starting point. eg If you’ve already been dieting or eating sensibly you will probably not lose as much as a person who hasn’t been.

      Best wishes

      Amber:)

  • Jannet on December 16, 2016

    Hi amber,
    just want to check if this yogurt is fine it has1.5g witches 2% of fat and 2g of sugar witches 3G of carb means 1%
    It’s called light&fit vanilla cream carb and sugar control for diabetic people
    Please I need your response.
    Thank you

    • Amber on December 16, 2016

      Hi Jannet

      You can go up to 2% fat content 2 g of fat per 100 g, and up to 7% carb content 7 g of carb per 100 g so this is fine.

      Best wishes

      Amber:)

  • Nosheen on December 13, 2016

    Hey Amber!

    Great site!

    Can i consume this yogurt in the attack phase?

    Can we eat onions, tomatoes, cucumber in attack phase too, i have read it somewhere on yours comments that your allowed, but a small amount.
    How much is a small amount?
    What about marinated beet root?

    http://www.walmart.ca/en/ip/our-finest-fat-free-vanilla-greek-yogurt/6000192235569

    Thank you.

    • Amber on December 14, 2016

      Hi Nosheen

      I’m afraid the yogurt is too high in carbs. It has 12.57 g of carbs per 100 g (12.57%).

      You can eat one medium onion and one teaspoon of chopped tomato per day on Attack. You can a small amount of pickled cucumber but not beetroot.

      Best wishes

      Amber:)

  • Hazel on December 12, 2016

    Hi Amber,

    Is weetabix allowed in the dukan diet?

    Thank you,
    Hazel.

    • Amber on December 14, 2016

      Hi Hazel

      Sorry – Weetabix isn’t a permitted food.

      Kind regards

      Amber:)

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