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)
This might not seem to be that exciting or appetising as you don’t eat cornflour 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 cornflour 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!
- 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!)
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85 Responses to “Dukan Diet Tolerated Foods”
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« Previous 1 2Halaawah on May 14, 2012
Hi, I’ve lost about 50 pounds on the Dukan over the last 3 months. I haven’t cheated at all, although it has been a bit tough sometime. My question is this – can I use a spice that contains maltodextrin (first ingredient) and modified food starch (6th of 8 ingredients)? I don’t want to “blow” things now. Thanks!
Amber on May 14, 2012
Hi Halaawah
Congratulations!
I wouldn’t recommending using this spice mix. Stick to pure natural herbs and spices to season your food.
Keep up the great work.
Best wishes
Amber:)
Louise Mooney on May 6, 2012
Too much oat bran? I am in Cruise. I have plateaued. I do crave salty, rather than sweet. I made the black pepper flat bread/cracker, from your site and its wonderful. If i eat the whole recipe, which doesnt feel that large, am i eating too much oat bran, and what happens if i do that regularly, by eating the muffins etc.? Could that be cause for the hang on the weight? I have lost 12 pounds in the 6 weeks, so while not spectular to some, i am thrilled but have 23 to go…thanks for your guidance.
Amber on May 7, 2012
Hi Louise
Stagnation is something which happens to everyone the important thing to do is to hang in there and stick to the diet.
If you are eating more than 2 tablespoons of oat bran in total each day this can slow down your weight loss. Are you sure the black pepper flat bread/cracker comes from my site as it isn’t a recipe I recognize?
I think that losing weight at a rate of one to two pounds a week is just fine and it is certainly what most experts recommend.
Best wishes
Amber:)
aine on May 5, 2012
Hi, I am on Day4 of the dukan diet and need help. My start weight was 170. I lost 3lbs in the first 3 days. This morning I gained .5 and am back up to 167.5. Three things I think I may have done wrong. I had a nonfat caffe latte at Starbucks yesterday and was horrified later to find out the about the carb anf sugar content (Total Carbohydrates 24.0g; Sugars 21.0g; Protein 16.0g.) I thought it would be fine is it was nonfat! I have to ask you two questions.
1) I bought weight watchers smoked flav string cheese (part skim mozzarella cheese). Cal 50 fat cal 25; total carb 0; sugars 0; total fat 2.5g; saturated fat 1.5g. Is this ok?
2) the other thing which has been a major hunger-pang killer is my maxwell house (uk import) instant coffee powder. Now I am assuming this is 100% coffee but after my Starbucks cafe latte disaster I am questioning this. There is no ingredient section on the label nor a nutritional breakdown. I drink this with fat free milk. Do you think this is ok?
Amber on May 5, 2012
Hi aine
Don’t panic a small weight gain like this is probably due to water retention and this can disappear as quickly as it appeared but I would stay away from the Starbuck Lattes and stick with your Maxwell House coffee which is fine. Unfortunately the WW cheese isn’t low enough in fat to be eaten in the weight loss phases of the Dukan Diet, the whole packet weighs 285 g and has 30 g of fat so it has over 10% fat content.
Best wishes
Amber:)
aine on May 6, 2012
Dear Amber,
Thank you so much for your quick reply and more importantly for steering all of us in the right direction, which hopefully is down.
Appreciate it
Aine
Kathryn on April 25, 2012
Hi there
I just started the 2nd phase and found on the Internet that it would be ok to have one glass of wine!! But then none for another 14 days!!
I love my wine so had one glass of red. Is this ok I feel like I have failed and only just stared 2nd phase!! I also had two no fat fruit youget
Amber on April 25, 2012
Hi Kathryn
The wine which is allowed in the Cruise Phase is restricted to a small amount which can be used in cooking and the alcohol content must be cooked out.
You haven’t failed, you made a decision to have a glass of red wine based on poor information that was posted on the Internet. How can this be your fault?
Two fat free fruit yogurts are allowed each day in Cruise as your tolerated items so there is no problem with these treats!
Kind regards
Amber:)
Laurie on April 25, 2012
Hi Amber, I’ve just reached my true weight and I’m having a difficult time finding 100% whole grain bread here in the states (I live in Boston). I’ve tried googling, but I’m only finding mixes. Do you or any of your readers have any ideas for me? Thanks, Laurie
Amber on April 25, 2012
Hi Laurie
Congratulations!!
Whole grain bread is the same as whole wheat bread which I think you should be able to find without too much difficulty.
Best wishes
Amber:)
Lisa on April 8, 2012
I am starting the diet today having bought the book yesterday. It would appear that I have already cocked up by eating a Mandarin flavour Mullerlight for breakfast… My question is about the sauces in the recipe section. Which phase can they be used in as some contain ingredients that appear to be banned in the Attack phase?
Amber on April 8, 2012
Hi Lisa
Don’t worry about one yogurt – it isn’t going to make a huge difference to the effectiveness of the diet. I’d recommend only using the sauces that don’t contain cornflour (cornstarch US) in the Attack Phase as cornflour is a tolerated item.
Best wishes
Amber:)
Rachel on April 6, 2012
Thanks for all your help Amber! Have a wonderful holiday weekend!
Amber on April 6, 2012
You too!
Rachel on April 5, 2012
Hey Amber,
When I am choosing my yogurt for the Dukan diet what should I look for? I know it has to be fat free, but would dannon light and fit fat free vanilla yogurt for example be acceptable? Or do I have to search for specific brands that say they are sweetened with splenda or aspertine (because all the yogurt I check has added sugar)
Amber on April 6, 2012
Hi Rachel
It is very difficult to find any yogurts other than plain ones which have no added sugar. It has to be a personal choice whether to bend Dr Dukan’s rule about the no added sugar and eat a diet yogurt such as Dannon Light and Fit Fat Free Yogurts but many people do eat these yogurts and still successfully lose weight while following the Dukan Diet.
Kind regards
Amber:)
yasemin on April 5, 2012
Amber,
Thank you very much again:)
LOL
Gill on April 5, 2012
Hi
I am on Day 4 of Attack, and lost just shy of 5lbs- so happy!
Just wondering when in the Cruise stage, how often I can add the 30g cheese, as I am cheese mad! Does occasional mean 1-2 times a week, or could it be stretched more?
Also, are any sort of crisbreads or anything allowed at Cruise, as the galette has not hit the spot, and wondered if there is an alternative for a sandwich or wrap.
Thanks so much
Amber on April 5, 2012
Hi Gill
You can have the low fat cheese every day if you want but there are no crispbreads allowed by Dr Dukan. Have you tried making the Dukan bread?
http://thedukandietsite.com/2938/dukan-diet-recipe-dukan-microwave-bread-recipes/
On PV days you can also use vegetables to contain different foods – lettuce or cooked cabbage can be used as a wrap or you can stuff vegetables.
Best wishes
Amber:)
yasemin on April 5, 2012
Thank you for your quick response Amber;I’m at the 4.week of my cruise phase and I lost 7,5 kg;but since last week I could’nt move forward with my weight lost.Is it because of the dukan bread I eat everyday with 1/2 egg, 2 tablespoon oatbran+1tabelspoon corn flour and 1 tbs of wheat bran in it? Or maby due to my ovulation time in this period???
Amber on April 5, 2012
Hi Yasemin
The Dukan bread shouldn’t be stopping you losing weight so it sounds as if it could be a monthly hormonal water gain.
Kind regards
Amber:)
yasemin on April 4, 2012
Hi Amber,
Are ,
olives with reduced salt,1tbs of corn flour and 1 tbs of wheat bran in a bread with oat bran,humus allowed?
Amber on April 4, 2012
Hi Yasemin
Olives and hummus are not allowed in the weight loss phases of the Dukan Diet.
Best wishes
Amber:)
Rachel on April 1, 2012
Thank you Amber! Your advice is so helpful:)
Rachel on March 30, 2012
Hey Amber! I’m on the attack phase and was wondering if Reddi-Wip Fat Free Dairy Whipped Topping is tolerated?
This whipped cream has only 5 calories per serving and no fat.
Nutritional Info:
Serving Size: 2 Tbsp. (5g)
Servings per 7 oz. Can: 40
Calories per Serving: 5
Carbs: 1g
Fat: 0g
Protein: 0g
Fiber: 0
Sugar: 1g
Amber on March 31, 2012
Hi Rachel
The added sugar means that it shouldn’t be eaten so it is a personal choice as to whether you bend the rules to allow you to have this items of food.
Based on calories it shouldn’t do too much harm.
Best wishes
Amber:)
Joyce on March 14, 2012
Hi Amber,
I am on the attack phase of the Dukan Diet. I am eating Source fat free, sugar free yogurt. But I have found out that it contains carbs. Is this okay?
Thanks,
Joyce
Amber on March 14, 2012
Hi Joyce
Source yogurt does contain small amounts of modified corn starch which in strictness is not allowed. The carbs levels are fine and comparable with ordinary plain zero fat yogurts. All dairy products contain carbs due to the natural sugar that these products contain in the form of lactose.
Best wishes
Amber:)
Michelle on March 10, 2012
I’m just wondering if (Hormel Spam Less Sodium) is allow on dukan diet Because I had eaten half of it I’m just worry if I failed my dukan diet it was listed it have 29g of fat and 2g of carbs…
If I failed it can I restart it again??
Amber on March 10, 2012
Hi Michelle
The Spam is too high in fat to be suitable for the Dukan Diet. As with any lapse the best thing to do is put it down to experience and to continue as if nothing had happened. Repeating or extending the Attack Phase beyond the recommended number of days is not a good idea.
Best wishes
Amber:)