Dukan Diet Tolerated Foods
As you get to know more about the Dukan Diet you find out that there are some tolerated foods that you are allowed in addition to the 72 low fat, high protein foods used for the Attack Phase and the 28 vegetables added in the Cruise Phase for the Protein and Vegetable (PV) days. I’ve already written one post on the topic “What Else Can You Eat and Drink on the Attack Phase?”.
This post will give you details of some additional tolerated foods that you can use during the Cruise and Stabilisation Phases. You could use them in the Attack Phase but this isn’t recommended as it will reduce the great weight loss benefits you will get from the this part of the diet. On the other hand if you are a chocoholic like me and by having one or two Low Carb Creamy Hot Chocolate Drinks in the Attack Phase you are able to stick to the diet, not losing that extra pound may be a price worth paying. The important thing to remember about these extras is not to over indulge, because if do you won’t lose as much weight or you might not lose any weight at all. It is common sense really, you just limit yourself to two of these ” extras” in sensible quantities you can add still further to the variety of dishes that you can enjoy. This will make it much easier for you to keep to your diet and get to your target weight.
- Low Carb Cocoa Powder
This is my “I couldn’t do without it” extra and you are allowed one or two teaspoons per day. The information on the amount allowed is a little unclear at the moment as I’ve been told you are only allowed one teaspoon per day but the information in the Dukan Shop says you can have two teaspoons. It is important to use the right sort of cocoa powder as they aren’t all the same, you are ideally looking for a product which is 100% cocoa powder with no added sugar and some of the fat removed.
Dr Dukan has his own reduced fat cocoa powder that you can buy via his online shop but in the UK the most popular with Dukaneers seems to be Tesco Value Fat Reduced Cocoa Powder (250g). I’ve also had a quick look to see what products I could find in the US and I found Ah!Laska’s Baker’s Cocoa which is organic, kosher and fat free and Wonderslim Pure Fat-Free Cocoa Powder. If you can’t get the reduced fat sugar free version you could half the amount used as an alternative.
- Fruit Yogurts
You can eat as much zero fat, no sugar yogurt as you want on any day of the Dukan Diet provided it is either plain or flavored with coconut, vanilla or lemon. As a tolerated addition you can have up to two fruit yogurts per day but these still need to be no sugar varieties. If you have two fruit yogurts this counts as both your “extras” for the day.
- Cornflour (Corn Starch) or Soy Flour
This might not seem to be that exciting or appetising as you don’t eat flour by itself. However when you add it to the other ingredients you can have on the Dukan Diet it starts to give you some tasty added possibilities. One of the simplest is a gravy made from a low fat stock cube with a little flour to thicken. Add this to your meat and vegetables and you’ll forget that you are on a diet! You are allowed up to one tablespoon a day.
- Custard Powder
- Red or White Wine
If you are hoping that you’ll be able to drink this I’m going to have to disappoint you as you have to use this wine in cooking. You can use up to 30ml per day and you have to cook with the lid off to make sure all the alcohol evaporates!
- Low Fat Cheese
You can have 30 grams of low fat cheese and low fat means less than 7% fat. 30 grams isn’t a lot but again you can use it with other foods to give yourself some new meals to enjoy or you could just enjoy it as a snack or use it to turn your burger into a cheeseburger, minus the bun of course!
This can be a very welcome addition if you like fruit or if you are suffering from constipation. You can have 100 grams of stewed rhubarb sweetened with sweetener on PP days and unlimited amounts on PV days.
- Goji Berries
The coaches on www.dukandiet.co.uk have now just started to advise to treat the goji berries as a tolerated item. In the online chat of 12 August 2011 “sonja” provided the following reply
Hi Krisskossi and welcome to the chat! Goji berries are considered as a tolerated now but you can have these both on your PP and PV days…
- Other Extras
- 1 plain soy yogurt
- 1 tablespoon of extra lite cream cheese (less than 3%)
- 150ml of soy milk
- 1 glass of gaspacho on PV days only
- 1 tablespoon of soy sauce
- 50 g of spiced goat sausage
- 100 g of poultry sausage
- 1 tablespoon of sugar free tomato ketchup
- 2 additional tablespoons of oat bran on top of your daily allowance (This has now been withdrawn by the Dukan coaches. Here is an extract of the online chat of 11 September 2011
Q : Hi Sonja, i am feeling guilty i had 2tbls oatbran for my porrige this morning then 2 more late afternoon, i am only spose to have 2 a day is it a big no no or will it be ok :-(A : Hi! How are you today? Well this is not a big deal but now as you may know there is no more tolerated oat bran intake. Then try not to have more than your daily intake now and it will be fine. Have a very nice Sunday!)