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
You can have a tablespoon of traditional custard powder as one of your tolerated item as this made from cornflour (corn starch), salt, vanilla flavoring and coloring.  You can’t have the instant or ready made version though.
  • 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!

  • Rhubarb

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!)

312 Responses to “Dukan Diet Tolerated Foods”

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  • Nina on August 23, 2015

    Hi, Amber! Can i use corn meal flour ? or only corn starch allowed on cruise phase ? and how about spelt or amaranth or quinoa flour?

    • Amber on August 23, 2015

      Hi Nina

      It is just corn starch (US) aka cornflour (UK) that is allowed.

      Best wishes

      Amber:)

      • Nina on August 23, 2015

        Thank you!

  • Haneen on August 5, 2015

    Dear Amber,
    I am using fat free French Vanilla Coffee-Mate with my black coffee. Is that ok?

    Also, is it ok to have one Biscuit from the Dukan shop “Hazelnut oatbran biscuit” everyday? noticing that i also eat the 2 table spoons of Oatbran during the cruise phase.

    Please advise!

    Thanks,
    Haneen

    • Amber on August 6, 2015

      HI Haneen

      No you shouldn’t use this product. It contains WATER, CORN SYRUP SOLIDS, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, AND LESS THAN 2% OF SODIUM CASEINATE (A MILK DERIVATIVE), MALTODEXTRIN, MONO- AND DIGLYCERIDES, DIPOTASSIUM PHOSPHATE, COLOR ADDED, NATURAL & ARTIFICIAL FLAVORS, CARAGEENAN, DEXTROSE, SUCRALOSE, ACESULFAME POTASSIUM (NON-NUTRITIVE SWEETENER).
      And 1 tablesppon contains 1 g of fat and 2 g of carbs.

      If you have the biscuit you should not have any other tolerated foods.

      Kind regards

      Amber:)

  • Stephanie Jones on June 9, 2015

    Amber,
    I am just looking into starting the Dukan diet, and as far as the millet goes I had a few questions. Is this used during the first phase or cruise phase? I was looking into making my own type of millet biscuit, but I do not want to go about it the wrong way. Do you have suggestions?

    Thank you,
    Stephanie

    • Amber on June 16, 2015

      Hi Stephanie

      Do you mean oat bran? Millet isn’t one of the 100 allowed foods. If you want to bake with your daily serving of oat bran that is eaten every day in every phase you can only used ingredients that you are allowed to eat

      Kind regards

      Amber:)

  • Ana on June 9, 2015

    Hi!
    I broke down and ate a corn based cracker, it has 15g carbs (same amount as many yogurts) 1g of fat (2%) 2g of protein (4%) and no sugar added. I know corn is not allowed in Dukan but would this be a huge offender or can it be a tolerated item? I’m seriously missing crunchy salty foods and carrots just won’t do! (I’ve also tried the ham crispies but still… not the same!). I’m on cruise and still have 7lbs to lose.

    Thanks for the amazing website!

    • Amber on June 16, 2015

      Hi Ana

      If you are having yogurts that have 15 g of carbs I’m not sure you are eating the right ones. The high level of carbs in this cracker mean that this wouldn’t be a suitable tolerated food.

      You may find it easier to follow the 7 Step version of the Dukan Diet as this will give you a greater variety of foods to enjoy.

      Best wishes

      Amber:)

      • Ana on July 15, 2015

        Thanks Amber
        I’ve been eating Oikos Fat Free and Chobani Fat Free or 2% Fat. The Chobani 2% fat has 16g of Carbs in it.

        The fat free version of Oikos Plain Yogurt has 9g of carbs. Are those yogurt types not allowed? what yogurts should I be looking for?

        • Amber on July 26, 2015

          Hi Ana

          I’ve just checked official sites for both these products. The Oikos plain yogurt 150 g has 6 g of carbs – this is 4 g per 100 g and this is fine to use as is Chobani no fat plain which has 7 g of carbs in 150 g serving which 4.67 g of carbs per 100g.

          Best wishes

          Amber:)

  • Kat on June 6, 2015

    Hey Amber!
    I have a couple of questions. Is New Hope Mills pancake mix allowed. It says it has no flour etc but are the total carbs ok? And about th dukan products: how many teaspoons of chocolate is allowed and does it count as tolerated? And how about the chocolate biscuits? I’m in cruise phase. Thanks in advance :)

    • Amber on June 6, 2015

      Hi Kat

      This pancake mix is more suitable for Atkins as it seems to have a high fat content which is fine for Atkins but not Dukan.

      The cocoa powder is one teaspoon per tolerated item – you are allowed 2 tolerated items each day in Cruise. It depends on which biscuits you buy – some are allowed in Cruise while others aren’t allowed until you reach Consolidation. This information should be on the pack.

      Kind regards

      Amber:)

  • Gabeen on May 23, 2015

    Just a quick question are soya yogurts allowed in the attack phase, if you coukd please let me know thank you.

    • Amber on May 24, 2015

      HI Gabeen

      If you can’t have dairy you can use soy milk and yogurt in place of dairy milk and yogurt in all phases of the Dukan Diet.

      Best wishes

      Amber:)

  • Christy on May 5, 2015

    Hello,

    This is the second time I’m attempting Dukan diet.
    The first time was not that successful. But then again, I was probably very tired of being on the very strict Attkins diet. This is my 2nd day in the Attack phase. One little question: are pickles allowed? I read about pickled onion but I’m more interested in pickles.
    Thank you and my best regards,
    Christy

    • Amber on May 5, 2015

      Hi Christy

      It is pickle cucumber aka dill pickle which is allowed togther with pickled onions – no other pickle is allowed in the Attack phase.

      Best wishes

      Amber:)

  • Liana on April 28, 2015

    Hi Amber, I am new in this diet , so I have a question about the PV days.. How much vegetable are we allowed to eat on Pv days?

    • Amber on May 4, 2015

      Hi Liana

      Try to aim for 2/3 protein and 1/3 vegetables.

      Best wishes

      Amber:)

  • K. on April 25, 2015

    Is fruit tea allowed at all on the Dukan diet? The book only says “herbal tea” but I am not sure if that includes apple tea or fruit teas.

    Many thanks,

    • Amber on May 4, 2015

      Hi K

      Here is a direct quote from Twinings site at http://www.twinings.co.uk/about-twinings/twinings-teas/fruit-and-herbal-infusions

      ALL OUR FRUIT AND HERBALS ONLY HAVE 4 CALORIES PER CUP!

      We know you want to look after yourself and we want to look after you! So we have made sure that all our fruit and herbals only carry 4 calories per cup.

      These are a great way to keep those calories down but the taste up, we recommend you use these in a controlled diet or just a part of your everyday life.

      Both fruit and herbal tea have the same calories.

      Best wishes

      Amber:)

  • Kiara on April 25, 2015

    Is fruit tea allowed at all on the Dukan diet? The book only says “herbal tea” but I am not sure if that includes apple tea or fruit teas.

    Many thanks,

    • Amber on May 4, 2015

      Hi K

      Here is a direct quote from Twinings site at http://www.twinings.co.uk/about-twinings/twinings-teas/fruit-and-herbal-infusions

      ALL OUR FRUIT AND HERBALS ONLY HAVE 4 CALORIES PER CUP!

      We know you want to look after yourself and we want to look after you! So we have made sure that all our fruit and herbals only carry 4 calories per cup.

      These are a great way to keep those calories down but the taste up, we recommend you use these in a controlled diet or just a part of your everyday life.

      Both fruit and herbal tea have the same calories.

      Best wishes

      Amber:)

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