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

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

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  • Alma on February 18, 2017

    Hi Amber .
    I am on the attack faze and I’m using a yogurt with 0%fat and the following nutritional information . Per 100 grams.
    Energy 55 kcal
    Fat 0.4g of which saturate 0.3g
    Carbohydrate 5.3g of which sugar 5.3g
    Protein 7.3g
    Salt 0.2g
    Is it ok ? Also how many cans a diet fizzy drink I am allowed a day ?? I drink diet coke .
    Thank you . Looking forward to you reply . X

    • Amber on February 18, 2017

      Hi Alma

      The yogurt is fine.

      Try to have no more than three diet drinks each day.

      Kind regards

      Amber:)

  • Michelle on February 16, 2017

    Hi Amber I’m in my 5th day of the Attack phase. Can I add flax seed to my yogurt ? How about whey protein? the one I tried is a high protein low carb, low sugar per service is 11g protein, 6g carb, 3 g sugar, no fat , I mixed it with water ice and the oatmeal . can I use it?

    • Amber on February 16, 2017

      Hi Michell

      Flax seed should only be used to treat constipation not as a food as it will slow down weight loss. Protein powder isn’t a permitted food on the Dukan so shouldn’t be used.

      Best wishes

      Amber:)

  • Marwah on January 24, 2017

    What about Fit and Active nonfat yogurt? It has 90 calories with 0g fat, 6g protein and 16g carb (5%). Would this be okay to have during the attack phase ?

    • Amber on January 25, 2017

      Hi Marwah

      The plain yogurt meets the traditional rules but not under 2% fat and under 7% carbs rule so it is your choice.

      Kind regards

      Amber:)

      • Olivia Kolo on January 28, 2017

        Hi, i am allergic to milk. Can i have Lactofree natural yoghurt in attack phase?

        • Amber on January 28, 2017

          Hi Olivia

          Dr Dukan usually recommends soy products. This products is ok on carbs but a little high on fat at just over 2% fat content so try not to eat too much.

          Kind regards

          Amber:)

      • Victoria on February 16, 2017

        Hi amber
        Today i had the onkdn vanilla yogurt with my oats i had around 8 tablespoons is this ok ok the attack phase im on the second day, if its not what shall i do now? And what can i add to natural greek yougurt to give it a better taste as i really cant stomach the taste
        Thanks

        • Amber on February 16, 2017

          Hi Victoria

          The Onken Vanilla yogurt is not suitable to use on the Dukan. You just need to carry on as if you hadn’t eaten eat. You can add artificial sweeteners and flavorings to plain Greek yogurt if you don’t like the taste but you don’t have to eat Greek yoghurt if you really don’t like it.

          Best wishes

          Amber:)

          • Victoria on February 16, 2017

            Thanks very much

  • 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:)

      • Jennifer on January 24, 2017

        Hi amber, Iv just ate fat free natural yogurt a full tub which is 500grams. It’s 0.3 fat per 100 grams and 6.3grams of carbs per 100 grams. Is this ok because I have ate the full 500grams?

        • Amber on January 25, 2017

          Hi Jennifer

          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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