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!)

274 Responses to “Dukan Diet Tolerated Foods”

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  • jake on July 28, 2014

    hey amber
    during the Cruise phase 1 kg limit still applies to fat free dairy ??

    • Amber on July 28, 2014

      Hi Jake

      Yes it does

      Best wishes

      Amber:)

  • DeeDee on July 27, 2014

    I am just starting this diet and wondering if anyone knows if you can eat spam? I know when I use to do the Atkins diet you could have that

    • Amber on July 28, 2014

      Hi DeeDee

      Spam isn’t allowed as it is too high in fat. Although there are some similarities the Dukan Diet is not the same as Atkins.

      Kind regards

      Amber:)

  • jo mansfield on July 27, 2014

    Hi Amber,
    Can you replace cooking with coconut oil not Vegetable oil
    Thanks Jo

    • Amber on July 27, 2014

      Hi Jo

      Only rapeseed oil and olive oil are allowed.

      Kind regards

      Amber:)

  • Nadine on July 25, 2014

    Hi, can we i have marshmallow 0 fat in the cruise phase?

    • Amber on July 25, 2014

      Hi Nadine

      Marshmallows may be low in fat or fat free but they usually contain sugar in one form or another so they are unlikely to be suitable.

      Kind regards

      Amber:)

  • sarah on July 21, 2014

    hi amber, just wondering about the 0% yogurt allowance. I seem to be eating 6/7 a day purely as snacks when bored of the meat type snacks. they are not fruit yogurts. would this be a negative or slowing down the weightloss process? thanks.

    • Amber on July 21, 2014

      Hi Sarah

      Dairy does contain carbs so a large amount can slow down weight loss. This is why a daily limit of 1 kg is recommended in the paid coaching version of the diet.

      Kind regards

      Amber:)

  • Cathy on July 16, 2014

    Hi Amber!

    First of all, thanks so much for your blog! I love it and it’s very helpful.

    I wanted to ask you something regarding the tolerated items. Everyday for breakfast I eat my 2 tablespoons of oat bran, plus one of chia seeds and one of goji berries with yogurt. I’m wondering if I should count these as my tolerated foods of the day – which I’m not currently doing. I always have another couple or so, such as corn flour in a slice of home made bread or low sugar ketchup with burgers.

    I’ve lost a total of 9 pounds in 37 days (5 of them attack phase) and still have other 10 pounds to go during cruise phase. I’ve been constant but maybe not as fast as I would’ve thought.

    Thanks and any advice is welcome!

    Best,
    Cathy

    • Amber on July 17, 2014

      Hi Cathy

      Treating the goji berries and chia seeds as your two daily tolerated items would help speed up your weight loss but if you are content with your rate of weight loss you do have the option to carry on as you are and then perhaps cut back on your tolerated items if your weight loss stalls.

      Best wishes

      Amber:)

      • Cathy on July 18, 2014

        Thanks so much for your reply, Amber! I will take advantage of your knowledge and ask you another question, if that’s ok. I’ve been doing a weird alternation of PP and PV days, trying to accommodate weekends to have both as PV days. Every week, my schedule is as follows:

        Monday: PP
        Tuesday: PP
        Wednesday: PP
        Thursday: PV
        Friday: PP
        Saturday: PV
        Sunday: PV

        Is it ok? Do you think it’s healthy? And overall, if I’m on vacation, I do only PV days. It’s very difficult for me to do PP days during weekends or holidays! But I was wondering if this “alternating system” is healthy or is it too much 3 PP days on a row. My attack phase was 5 PP days.

        Thanks again!!!
        Cathy

        • Amber on July 21, 2014

          Hi Cathy

          You need to have the same number of PP to PV days or have a greater number of PV days. I actually think a 7 day rhythm which uses 3 days PP and 4 days PV is the easiest as a lot of use have a regular weekly pattern but this isn’t suggested by Dr Dukan.

          On holiday moving to PV only is a good idea as it is easier to stick to.

          Best wishes

          Amber:)

  • Nicole on July 9, 2014

    What about chickpeas or hummus?

    • Amber on July 9, 2014

      Hi Nicole

      Chickpeas or hummus are not allowed foods.

      Kind regards

      Amber:)

  • Giovana on June 4, 2014

    Hi Amber,

    How can rhubarb be cooked/eaten? Is it sweet? Thanks

    • Amber on June 4, 2014

      Hi Giovana

      Rhubarb can be stewed or baked in the oven but it will require the use of sweeteners as it is very tart.

      Best wishes

      Amber:)

  • Lisa on May 21, 2014

    Hi Amber,

    Just a quick question – I can’t eat cow’s milk so even 0% yoghurt is not allowed for me – from this post, I guess I can’t substitute this with a soya yoghurt? Thanks x

    • Amber on May 23, 2014

      Hi Lisa

      Yes you can.

      Amber:) x

  • Amy on May 1, 2014

    Hi Amber,

    I was wondering if Walden Farms salad dressing was allowed during any phase? They are no calorie, carbs or fat. Thank you.

    Amy

    • Amber on May 2, 2014

      Hi Amy

      Walden Farms salad dressings are fine to use throughout the diet.

      Best wishes

      Amber:)

      • Dot on May 4, 2014

        Have you tried them though…gross! Just use the vinegrette recipe in the book.

        • Mary S on May 4, 2014

          I’ve used them for years; how good they are depends on the variety. My faves are the “creamy” ones like bacon and blue cheese. The BBQ sauce is also very good, as in my Cruiseburger:
          2/3 cup (about 5 oz/150 gm) extra-lean ground beef (I use 96/4)
          1 oz (30 gm) fat free shredded Cheddar cheese
          About 1 tbs Walden Farms BBQ sauce
          Mix all together, pangrill until done to your liking. Serve w/ a little more BBQ sauce.
          One tolerated item (the cheese). I did one of my infamous calculations on the cheese; 7gm fat /100 gms came out to 2 gms of fat or less per oz. Fat free Cheddar actually isn’t too bad; the trick w/ using it is make sure you have plenty of moisture (which is why I mix it w/ the beef and sauce)
          This has been a lifesaver; I can’t even LOOK at another piece of chicken for awhile, so for meat I am only eating fish and 96/4 ground beef. I also eat plain Quorn (the no-wheat varieties) and tofu.
          Was planning on restarting an honest Cruise today but am down w/ a nasty virus–had some milk and some lentil soup but that’s all I could manage. Now back to bed.

          • Amber on May 5, 2014

            Hi Mary S

            Sorry to hear that you’re feeling a little poorly with a virus. Look after yourself and take it easy if you can.

            Best wishes

            Amber:)x

  • Laura on April 29, 2014

    Can I use soy sauce to season my chicken/meat during attack phase? Also, are green peppers allowed during the Cruise Phase? Thank you in advance.

    • Amber on April 29, 2014

      Hi Laura

      A tablespoon would be fine and yes green peppers and all other types of peppers are allowed as a vegetable in the Cruise phase.

      Kind regards

      Amber:)

  • Andrea on April 28, 2014

    Hi Amber!

    Thank you so much for this blog!

    I’d like to ask you, what do you know about psyllium, is it a tolerated?

    And about milk products, I knew it was allowed a quantity up to 2 kilos per day.

    Best regards! :)

    • Amber on April 28, 2014

      Hi Andrea

      Psyllium isn’t tolerated but many people use it to help combat constipation and as far as I’m aware the 1 kg limit still applies. Having more than this risks putting your rate of weight loss at risk.

      Best wishes

      Amber:)

  • Stephanie on March 25, 2014

    I thought I read somewhere in the Dukan Diet Book that Dr. Dukan said during the Consolidation Phase, we could start eating cereal but I haven’t been able to confirm it. Are we allowed to eat certain kinds of cereal during the Consolidation Phase as our weekly starch?

    • Amber on March 26, 2014

      Hi Stephanie

      I’m not aware of breakfast cereals being allowed as a starchy food but Dr Dukan’s own cereals are allowed as tolerated items which can be eaten in Consolidation. One serving of Dukan Granola is equivalent to one tolerated item. http://www.shopdukandiet.com/oat-bran/granola-vanilla-almond

      Best wishes

      Amber:)

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