Dukan Diet Update to What Yogurts Can You Eat

Dr Dukan appears to have moved the goal posts again as far as yogurts and other dairy foods are concerned.  Below are three questions and answers from the online chat of 16 January 2013 provided to me by Linda.



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jandan999 : Can I drink 1 Actimel 0% Fat per day during the Attack Phase. Jan

sevie : Hi jandan999 and welcome to our live chat! Since it has up to 2% of fat and up to 7% of sugar, you can have it. Remember that you can have up to 1kg or 1l of dairy products per day. I hope you have a good day.

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couvedm : How much fat-free yoghurt can we have in attack phase? I think I may be eating too much yoghurt. I’m finding I am really tired and hungry so I am snacking on a lot of allowed foods like yoghurt.

sevie : Welcome to our live chat Couvedm! You are allowed to have up to 1kg or 1l of dairy products per day; make sure they have
up to 2% of fat and up to 7% of sugar. I hope you have a great day!

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Albadouglas : I would like to know if is OK to eat OIKOS Yougurt fat free but it has fruit on the bottom 120 calories, 20 mg of sugar, 19 carbs, 12 protein. Also can I have sugar free chocolate pudding or vanella pudding?, It is extremely difficult to communicate with you all because I work during the day and can not sign on the site, and to send an email whenever I can is impossible because the site is not accepting emails.?

sevie : Hello Albadouglas! You are not allowed to have OIKOS Yougurt because of the fact that they contain too much sugar. You are allowed to have up to 7g of sugar per 100g. Please send me the ingredients for the pudding you would like to have.

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From the answers given to these questions by Sevie you can see that the no added sugar rule appears to have be changed for an up to 7g of sugar per 100g rule.

This has just made finding suitable yogurts even more difficult as it rules out a lot of products that don’t have added sugar. For example Yeo Valley Fat Free Yoghurt with no added sugar has 8.5g (59 cals)of sugar per 100g, while Sainsbury’s BGTY Fat Free Yoghurt has 8g (55 cals) per 100g but their Basic 2% fat yoghurt has 7g (61 cals).  Greek Yoghurts appear to be OK as Fage 0% Greek Yoghurt has 4.1 g (58 cals) of sugar and Fage 2% has 4g (75 cals) of sugar.

This new rule does suit some of the products that are not really yogurts due to the list of additional ingredients they contain.  For example Weight Watcher Vanilla Yogurt contains Yogurt, Water, Fructose Syrup, Modified Maize Starch, Gelatine, Stabilisers: Locust Bean Gum, Guar Gum, Flavourings, Acidity Regulator: Citric Acid, Sweeteners: Aspartame, Acesulfame K, Colours: Lutein, Plain Caramel, Carotenes yet it only has 5.7 g of sugar (45 cals) per 100g.

Update 19 February 2013 – Another yogurt which meets these new guidelines is the toffee yogurt from Marks & Spencer Count on Us range. It has just 5.4g carbs per 100g and only 0.2g of fat. Thank you for this useful information Tania.
It does however still keep out quite a few “diet yogurts” as both Activia Vanilla with 7.8g of sugar and Muller Light Vanilla with 7.1g are the wrong side of the new line.

212 Responses to “Dukan Diet Update to What Yogurts Can You Eat”

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  • Hana on October 19, 2017

    Hi amber, I’m on the second phase of the diet and was wondering if I can have the cannon light and fit yogurt drink? It has 14g of carbs 0 percent fat and 7 g of sugar and no added sugars

    • Amber on October 22, 2017

      Hi Hana

      You could include this but I wouldn’t have more than one a day.

      Thanks

      Amber:)

  • Ombretta on October 6, 2017

    Hi,

    I have already posted this question in the website, but I can’t find where is it and if it has been answered.

    Can I eat Plain Soy Dairy-Free Yogurt Alternative?

    Here is the website: https://silk.com/products/plain-soy-dairy-free-yogurt-alternative-24-oz

    • Amber on October 7, 2017

      Hi Ombretta

      Yes you can est this Soy yogurt.

      Best wishes

      Amber:)

  • Hannah on September 9, 2017

    Hi Amber,

    Please could you tell me if Arla Skyr yoghurts are ok? They are flavoured quark and have 6.3% sugar

    Is that acceptable? Or is it a tolerated item? Or not at all?!

    Thanks so much!

    • Amber on September 16, 2017

      Hi Hannah

      The natural Skyr is fine. The fruit flavoured ones have added sugar that makes them too high in carbs to be suitable.

      Best wishes

      Amber:)

  • Nayely on July 12, 2017

    What about the chobani vanilla greek yogurt in my attack phase?

    • Amber on July 13, 2017

      Hi Nayely

      Sorry no – the added cane sugar makes this product high in carbs.

      Best wishes

      Amber:)

  • Erisa on March 8, 2017

    Hi Amber,im at the attack phase and i want to lose only 10 kg.How much should ill be at the first and second phase ?

    • Amber on March 8, 2017

      Hi Erisa

      Everyone will lose weight at different rates. You follow the 2nd phase for however long it takes you to reach your target weight.

      Best wishes

      Amber:)

  • Laurence on March 8, 2017

    i was under impression i could eat unlimited yougirt provided i followed the ingredients i am eating source vanilla yogurt 0% fat/100 gm carbs 5 mg/100gm i find myself eating a tub of 650 gms a day as i am having difficulty eating only proteins

    • Amber on March 8, 2017

      Hi Laurence

      The 1 kg limit is there to help improve the effectiveness of the diet. 650 g per day is well under this.

      Kind regards

      Amber:)

  • Angelo on January 10, 2017

    Hello,
    Are you familiar with the Oikos Triple Zero Greek Yogurt line? Are those allowed? I’m on my second week – Cruise and crave these as they are sweetened with Stevia.

    • Amber on January 10, 2017

      Hi Angelo

      Sorry no – they have too high a percentage of carbs to be suitable, coming in at 9.3% for the coffee flavor.

      Kind regards

      Amber:)

      • Gaby on January 25, 2017

        Hi is it muller light no added sugar is allowed in the dukan diet ??they have lemon and coconut with vannila?? Tanks

        • Amber on January 26, 2017

          Hi Gaby

          The fructose (sugar by a different name) puts the carbs up to 7.5% over the 7% maximum so these yoghurts are best avoided.

          Kind regards

          Amber:)

          • Gaby on February 5, 2017

            Tank you amber wath about Danone light and free with fruits??i read that you can have them as a tolerant item ! Maximum 2 a day ! It’s that correct ?? Tanks

          • Gaby on February 5, 2017

            Hi again Amber I was wondering if the Sukrin sweetener it’s ok ?? Tanks

          • Amber on February 5, 2017

            Hi Gaby

            As it has zero calories it is fine.

            Best wishes

            Amber:)

          • Amber on February 5, 2017

            Hi Gaby

            The fruit light and free has under 7% carbs so is ok to have as a normal yogurt.

            This then allows you to use your tolerated items on other things.

            Best wishes

            Amber:)

          • Gaby on February 5, 2017

            Tank you!

      • Danielle on January 31, 2017

        Hi i usually have muller light fat free 90kal yoghurt 1 a day on attack phase but ive just purchased muller light low fat 99 kal or less chocolate fix layers. Its in a yoghurt pot has 2g fat, 1.3g of which saturates, 14.6g carbohydrate, 11.5g of which sugars, 3.2g of protein and 0.2g of salt. Are these allowed as im cravingggg chocolate!

        • Amber on January 31, 2017

          Hi Danielle

          Sorry but these are definitely off limits with 16.8% carbs.

          Best wishes

          Amber:)

      • Gwen on February 8, 2017

        I read the nutritional info for the Oikos Triple Zero, and it says 0 fat, 5% total carbs (6g sugar, 14 carbs, 6g dietary fiber) in a 150g container. How did you come up with the 9.5? Am I not supposed to go by the 5% Total Carbs?

        • Amber on February 8, 2017

          Hi Gwen

          Dr Dukan has never looked at net carbs – there are 14 g of carbs in 150 g and this works out to 9.33%. A yoghurt doesn’t naturally contain fiber.

          The problem is that there is no legal definition of the “net,” carbs. The only carbohydrate information regulated by the FDA is provided in the Nutrition Facts label, which lists total carbohydrates and breaks them down into dietary fiber and sugars.

          Any information or claims about carbohydrate content that appear outside that box have not been evaluated by the FDA.

          Thanks

          amber:)

  • Carol Vieira on November 19, 2016

    Can you how source yoghurt on the diet?
    I fi d myself eating it a lot when i feel hungry or i think im hungry!

    • Amber on November 21, 2016

      Hi Carol

      You should be able to find suitable yogurts in almost any supermarket. You just need to look carefully at the nutritional information.

      Best wishes

      Amber)

  • El on October 29, 2016

    Hi Amber,I was wandering if i can use Danone Light and Free on Dukan which is with fruit pices and has 0% fat and 0% added sugers.
    Carbs for 100g- 6.3 per 115g serving 7.3
    Sugar- 5.8g per serving 6.7g.
    Thanks☺☺

    • Amber on October 30, 2016

      Hi El

      Yes – Danone Light and Fit has less than 7% carbs so is Ok to use.

      Best wishes

      Amber:)

      • El on October 31, 2016

        Thanks for answering. Still not sure abut light and free Danone as I looked up the ingredients and it has Potato and tapioca strach, Modified maize strach.What do you think. Thanks

        • Amber on November 1, 2016

          Hi El

          There are two sets of rules. One looks at the fat ( under 2%) and carbs (under 7%). The other says it just needs to be pure yoghurt((preferably 0% fat) with no added ingredients. The 2% fat and 7% carbs is much easier to follow.

          Thanks

          Amber:)

  • Ani on September 24, 2016

    The OIKOS yogurt I bought a few cups of (Dannon Oikos 0% fat, plain) has a serving size of 150g. In 150g, there are 0g fat, and there are 6g total carb.
    So that means per 100g, there are 4 g carb.

    Can you explain what you mean by 7% carb? 7% of what number? How do you calculate the % carb per food?

    Thanks.

    • Amber on October 16, 2016

      Hi Ari

      If you take the OIKOS yogurt at 4 g of carb per 100g this is 4%. A percentage is always of 100% It is always easiest to use 100 g as the carbs per 100g is then also percentage.

      Thanks

      Amber:)

  • Jen on February 2, 2016

    Hi, I have been following all the rules in the book but concerned about carbs. On a PV day with fat free yoghurt and oatbran for breakfast, pp soup for lunch and protein and salad for tea I have still managed to get through 80g of carbs. Is this ok? I’ve checked the yoghurt and it is less than 7% carbs and no added sugar. My calorie intake is averaging about 1200 per day which will ensure weight loss but will the among of carbs from fat free dairy interfere with ketosis?

    • Amber on February 6, 2016

      Hi Jen

      The Dukan is low carb not no carb and you don’t need to worry about carbs unless you are not losing weight. Where this happens Dr Dukan does recommend reducing dairy intake from 1 kg to 500 g.

      Best wishes

      Amber:)

  • Charlotte on February 1, 2016

    What flavoured yoghurts are you allowed on the attack phase please?

    • Amber on February 6, 2016

      Hi Charlotte

      It depends on which set of rules you want to follow. If you go with the orignal rules that restricted you to yogurts that had no added sugars you were allowed lemon, coconut and vanilla but I’ve never found any yoghurts in these flavours without added sugars. If you go with the under 2% fat and under 7% carbs you can have any flavour that meets these rules.

      Best wishes

      Amber:)

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