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!)

404 Responses to “Dukan Diet Tolerated Foods”

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  • Annett on March 7, 2012

    Hello,

    I just heard that coconut oil is good for you and benefits weight loss. Any ideas if I can use it for cooking?

    • Amber on March 7, 2012

      Hi Annett

      I’m afraid coconut oil isn’t allowed on the Dukan Diet. You can have one teaspoon of olive oil or rapeseed oil each day but that is all as the diet is a low fat diet as well as a low carb, high protein diet.

      Kind regards

      Amber:)

  • Blueseven on February 26, 2012

    Hi Amber,

    I am on the cruise phase now and I would like to ask you if the Dukan bread is allowed and what quantity.

    8 tbspn oat bran
    8 tbspn wheat bran
    10 tbspn skim milk powder
    1 tspn baking powder
    1 tspn salt
    2 pkts quick fast yeast (8g per packet)
    1 tbspn no fat plain yoghurt
    4 tbspn fromage frais or philidelphia extra light cheese
    3 eggs
    4 or 5 tbspn warm water

    Many thanks

    • Amber on February 26, 2012

      Hi Blueseven

      You could have one quarter of this loaf a day and it would use all of your daily 2 tablespoons of oat bran.

      However I would not recommend eating this bread every day as by my very rough and ready calculations this recipe has over 1000 calories in it so you could easily up your calorie intake each day without noticing and this could stop you losing weight.

      Kind regards

      Amber:)

      • Mary S on April 20, 2014

        This recipe looks interesting–however, I thought that the daily limit for wheat bran was I tbs, not 2, so if it were cut into 8 slices (or made onto 8 rolls) then you would get only half of your oat bran w/o going over on wheat bran.
        Seeing as I live in the US I would use 4 tbs nonfat plain Greek yogurt instead of the plain yogurt and fromage frais (thank you SO much for that substitution), then adjust the water as needed. That is also a crazy high amount of salt for the amount of other ingredients; maybe 1 tsp is plenty.
        I would also use only one packet of yeast, given that w/ that amount of baking powder I’m thinking the yeast is mostly in there for flavoring.
        I will do this up the next few days and let you know how it turns out.

        • Mary S on April 20, 2014

          Crud–misread the recipe (blood sugar and vision problems today). That one tsp of salt and baking powder should be fine, will make up my mind about the amount of yeast before I make this up.
          Sorry about that.

        • Amber on April 21, 2014

          Hi Mary

          Hope it turns out just fine.

          Best wishes

          Amber:)

  • Cath on February 15, 2012

    Hello Amber, I did 10 days of the attack and am now on cruise, without the loss of even 100 grams! I really dont want to go off the diet, as there is so much success for others, maybe I am just doing something wrong. The only thing I maybe tought of after reading the above posts, is, that I have been having 500ml of skim milk each day plus no fat no sugar yoghurt with the oat bran…Please could you help me, I am really keen to see the scales strat going down 🙂 Thnakyou and looking forward to your reply…Cath

    • Amber on February 16, 2012

      Hi Cath

      It is really difficult from the information given to work out why you are not losing weight. You could try

      ~ Cutting out your tolerated items
      ~ Reduce your allowed dairy to 500g a day
      ~ Eat only the protein recommended for Dukan Thursdays in Stabilisation http://thedukandietsite.com/2854/dukan-diet-dukan-protein-thursdays-explained/.
      ~ On PV days aim for 2/3 protein 1/3 vegetables

      I hope this helps. Try to stay strong.

      Kind regards

      Amber:)

  • Laurie on February 4, 2012

    I apologize if this question has been answered, but is V-8 juice ok?

    • Amber on February 4, 2012

      Hi Laurie

      You would be able to drink this vegetable juice on PV days but I would stick to just one glass – the juices may contain small amounts of carrot juice and beet juice which are vegetables that should be restricted to one serving a week. You might also prefer to use the low sodium versions if you have any problems with water retention.

      Kind regards

      Amber:)

      • Laurie on February 5, 2012

        Thanks Amber! This site has been a life saver for me. Dukan is really working well for me—-almost 17 lbs in less than five weeks. But it’s been a little tough to stick to…you provided us with lots of great information and the recipe section is great. Thanks again!

        • Amber on February 5, 2012

          Hi Laurie

          You’re very welcome.

          Congratulations on your success so far.

          Best wishes

          Amber:)

  • Lara on January 13, 2012

    Amber,

    Are we allowed cool whip since it is low in calories, sugar, carbs?

    • Amber on January 13, 2012

      Hi Lara

      Cool Whip isn’t an approved food. The sugar free version contains WATER, CORN SYRUP*, HYDROGENATED VEGETABLE OIL (COCONUT AND PALM KERNEL OILS), LESS THAN TWO PERCENT OF SODIUM CASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, MODIFIED FOOD STARCH, XANTHAN AND GUAR GUMS, POLYSORBATE 60, SORBITAN MONOSTEARATE, SODIUM POLYPHOSPHATES, ACESULFAME POTASSIUM AND ASPARTAME** (SWEETENERS), BETA CAROTENE (COLOR). CONTAINS: MILK. *ADDS A TRIVIAL AMOUNT OF SUGAR. **PHENYLKETONURICS: CONTAINS PHENYLALANINE. The corn syrup, vegetable oil and food starch are additives that are not permitted.

      The Dukan Diet doesn’t work by counting calories, carbs or sugar it works by allowing and not allowing certain foods.

      Kind regards

      Amber:)

    • Rachel on January 25, 2012

      Are we allowed baby bell light ? and how much oat bran a day are we allowed in the attack phase and how much cottage cheese can we have a day?

      • Amber on January 25, 2012

        Hi Rachel

        The Babybel Light are 14.25% fat so are too high in fat to meet the 7% rule http://www.thelaughingcow.com/products/mini-babybel-light/. I do know that some people bend this rule and have one Babybel for their two tolerated items by reasoning that they could have had the same amount of fat in two lower fat content items.

        Oat bran is between 1 and 1.5 tablespoons a day in the Attack Phase and the amount of cottage cheese 2% fat content or under (or 3% in a pinch!)has to be included with your daily 1kg limit for all dairy products. If you ate no other dairy in a day in theory you could eat 1kg – I don’t think I could manage this!

        Kind regards

        Amber:)

        • Brandon on June 25, 2013

          Not sure where you get that % amount of fat from. So if this is too high then what kind of cheese is allowed in terms of tolerated? Just not clear on it…

          Thanks

          • Amber on June 26, 2013

            Hi Brandon

            I hope this explanation will make things clearer for you. There are two % of fat that are used by Dr Dukan, for dairy products considered to be pure protein it is 2% or less but for the 30g cheese used as a tolerated item the fat content can be 7% or less.

            Kind regards

            Amber:)

  • Debbie on December 4, 2011

    Low fat, no added sugar cocoa powder limit is 1 coffee spoon up to 22% fat content or 1 teaspoon if 11% fat or less, certainly not 1 tbsp regardless of carb content. Tesco Value reduced fat cocoa powder is ideal. Goji Berries are 1 tbsp in Attack and for PP days in Cruise and 2 tbsp on PV days.

    • Amber on December 4, 2011

      Hi Debbie

      Thanks for your information.

      I’ve edited the details about the cocoa powder so that it now makes it clear it should be reduced fat and sugar free. If you read the information about the Dukan reduced fat cocoa powder in the shop it says “Dukan cocoa is a “tolerated” food. One 2-teaspoon dose per day is allowed.” This conflicting information is not unusual as the information given by the coaches doesn’t always match the information on the official sites and goji berries are exactly the same. The goji berries were allowed in Attack but the latest information I’ve got is that they were made a tolerated item in August by the UK Dukan coaches. Has this changed again? Are you receiving Dukan coaching? I’ve included an extract of the chat in the post above where this information came from but the details in the shop have always shown that goji berries are allowed in the Attack phase even when the coaches changed stance.

      I’ve got a copy of the latest Dukan Diet book “The Dukan Diet Life Plan” that was only published in November and it makes no mention of goji berries or cocoa powder. I’ve also got the original Dukan Diet book from May 2010 and this has you cooking fish in wine and making Chocolate Creme with cocoa powder in the Attack phase.

      Thanks for helping to keep the site up to date.

      Best wishes

      Amber:)

  • Jacquie on November 20, 2011

    I see alot of recipes that have oat bran and then additional wheat bran. I cannot find anything online that says we can even have wheat bran. Do you know what the rules are?

    • Amber on November 20, 2011

      Hi Jacquie

      The wheat bran is usually added to the diet to treat constipation and you are allowed one tablespoon a day. At page 81 of the UK Dukan Diet book Dr Dukan states, “If this [constipation] bothers you, buy some wheat bran flakes and add a tablespoonful along with your oat bran to your galette or to your dairy products.”

      Some people have taken this to mean that it is OK to eat it to keep constipation away and have added to their list of allowed foods and so this ingredient has found its way into quite a few recipes. It is quite low in calories at around 12-14 calories a tablespoon.

      Kind regards

      Amber:)

      • Jacquie on November 22, 2011

        Thank you. I was going crazy trying to figure out why so many recipes had the two in them when wheat bran is not even a tolorated food unless you have constipation. I’ll have to work around that. Thanks again!

        • Amber on November 25, 2011

          Hi Jacquie

          I’ve emailed you with an update from today’s Dukan Diet UK coaching chat in which it makes clear that the current advice is that 1 tablespoon of wheat bran per day is optional.

          Best wishes

          Amber:)

  • Suzie Smart on November 3, 2011

    Hey! Can you have Dukan’s low fat cocoa on protein thursdays???

    Thanks! Suzie x

    • Amber on November 4, 2011

      Hi Suzie

      Dukan Thursday should be protein only with no tolerated items so I’m afraid this counts out low fat cocoa powder.

      Amber:)

  • Nicole Smith on October 7, 2011

    Hi Amber,

    First off – Thank you SO much for this site – it has helped me so much in the Attack Phase. I stayed on the Attack Phase for 10 days and lost 10lbs! I’m so excited 🙂

    I am going into the Cruise Phase tomorrow and in reviewing what I can have I came across this post and wonder if you can clear up the “how much cheese can I have” question. I have been eating fat free cheeses in the attack phase.. I’m now thinking way more than I should have!

    Can you please tell me how many ounces of Fat Free cheese is allowed in the Attack Phase and in the consolidation Phase?

    Thank you SO much!

    Nicole

    • Amber on October 7, 2011

      Hi Nicole

      Congratulations on making such a great start to your diet!

      Fat free cheese would form part of your daily dairy allowance http://thedukandietsite.com/2126/how-much-dairy-can-you-have-on-the-dukan-diet/. As you’ve been losing weight so successfully it seems unlikely that you’ve been getting things that wrong.

      It is only higher fat content cheese (up to 7%) which you have to count as a tolerated item.

      Best wishes

      Amber:)

      • Nicole on October 7, 2011

        Thanks so much for the speedy reply Amber. So, if reading the information in the link (there is a daily ceiling of 1 kilogram for dairy products) and if my research is correct in that 1 kilo = 35 ounces. I’m not eating anywhere close to that amount of fat free dairy. YAH!

        Thanks again Amber and thank you for such a wonderful site!

        Nicole

  • Juanita on September 29, 2011

    So the above foods can be consumed on the PP days on the cruise phase or only on the PV days?

    • Amber on September 29, 2011

      Hi Juanita

      You can eat these on both PP and PV days in Cruise but you aren’t allowed any tolerated items on Dukan Thursday PP only days when you get to Consolidation. If you find that you are having problems losing weight you should try cutting back to one or none and see if this helps.

      Amber:)

  • leisa on September 27, 2011

    Hi, is it okay to use creme frais instead of fromage frais as I cant find the other one anywhere ?

  • Gareth on September 14, 2011

    Hi, I’ve just started the diet and i was wondering whether extracts. ie vanilla extract were permitted on the diet. Just thinking of ways to make the plain yoghurt a little more palitable.

    • Amber on September 14, 2011

      Hi Gareth

      Vanilla extract is used in recipes in the Dukan Diet book so I’ve always considered this to mean that it is OK.

      Best wishes

      Amber:)

  • Chloe on September 9, 2011

    Hey Amber,
    I just finished five days of the attack phase and even though I look like I lost weight, the scales say that I have actually gained a few pounds. After reading this site, I realized there was a restriction on dairy, and subsequently, was eating well beyond the 1 kg limit. My question now is should I redo the attack phase? Or should I just continue onto the cruise phase?

    Thanks so much,
    Chloe

    • Amber on September 9, 2011

      Hi Chloe

      I would continue into Cruise so that you start to eat a more varied diet. It is always good to see the scales fall but looking as if you’ve lost weight is the next best thing. Once you reduce the dairy and start to eat more protein you should start to see your weight dropping.

      Take care

      Amber:)

  • mrshickey on September 7, 2011

    Just wanted to say firstly- THIS SITE IS BRILL!!!! Thankyou!!

    Day 1 of cruise today after losing 5lbs in attack phase (it should have been 6lbs but im still happy) secondly- any ideas where I can purchase hard cheese (mature) with less than 7% fat?? I am really struggling. all the low fat cheeses have 10-16grams fat per 100grams so im assuming this is 10-16% fat. is this right?? Im in UK, West Mids.

    ALSO- Is it possible to stall in attack phase? I LOST 5LBS IN 3 DAYS THEN NOTHING LOST OR GAINED SINCE. is this normal? (i have had no problems with constipation, I have been following this strictly and i drink 1.5 lires of water each day. Ive also stuck to white meat and fish and all fat free diary?

    Thanks

    • Amber on September 7, 2011

      Hi mrshickey

      Thank you for your kind words.

      Unfortunately I’m not aware of any hard cheese with less than 7% fat in the UK – The Laughing Cow light cheese spread triangles are quite tasty but not the same as a nice piece of Cheddar.

      You can stall in Attack if you’ve suffered with water retention either due to your monthly hormone cycle or because you’ve eaten too much salt. It might also be due to eating too much dairy as they do contain carbs- some people need to restrict the amount of dairy eaten each day to 500g to lose weight. One way to check is to count calories to see if you would expect to lose weight on the level eaten. The Dukan Diet isn’t a calorie counting diet, it works by restricting your calorie intake automatically by the nature of the food that you are eating. However it is possible to chose foods such as oily fish that are quite high in calories that may prevent weight being lost.

      Kind regards

      Amber:)

      • mrshickey on September 9, 2011

        Hi Amber, thankyou for your speedy reply. The comment you made about oily fish made me think…… I did eat alot during Attack phase so I will keep an eye on this, thankyou.

        Also, I’m not sure if this will help anyone but I found a mature cheddar by Rosemary Conley on her online shop which is only 5% fat
        http://www.rosemaryconley.com/shop/cheese.htm

        I’ve no idea how it tastes but its an option if, like me, the thought of no cheese until consolidation is too daunting.

        • Amber on September 9, 2011

          Hi mrshickey

          Thanks for sharing the information about the cheese. If you try it perhaps you could let us know what you think.

          Best wishes

          Amber:)

          • Juanita on September 12, 2011

            Hi Amber,

            Just a note on the cheese, Tesco launched a massive range of lower fat cheeses, from 30% fat to 50% less..and I’ve seen a few other brands with light cheeses, Kerrigold also have a light one. I tried the 50% less mature cheddar from Tesco’s and it’s great if you craving some cheese! Think it’s 4% fat..

          • Amber on September 12, 2011

            Hi Juanita

            Thanks for this information. The half fat cheddars don’t usually come in with such a small percentage of fat. Here is a link to Tesco’s site http://www.tesco.com/groceries/Product/Details/?id=256157368 and this half fat cheese product has 22 g of fat per 100g which is 22%. Perhaps you’ve been looking at the amount of fat in a serving rather than the percentage.

            Best wishes

            Amber:)

          • mrshickey on September 17, 2011

            hi there, just a quick update… I ordered the cheese from the Rosemary Conley website (its a bit pricey but the more you order the cheaper each block of cheese). Its not as strong as mature cheddar, much much more mild but its definetly worth a try as it adds another dimension to meals and it means we can still have hard cheese!!!

          • Amber on September 17, 2011

            Hi mrshickey

            Thanks for the update. I hope everything is going well.

            Best wishes

            Amber:)

      • Mon on January 4, 2012

        Hi

        Tesco does dutch edam 30% less fat
        Try that, I am not sure how much fat exactly does that have but I have used it before.

        Good luck

  • D'Arcy on August 25, 2011

    A question about greek yogurt. Is it allowed? The ones I am finding are no fat but do have some sugar in them. Can I have frozen greek yogurt bars as a snack?

    • Amber on August 25, 2011

      Hi D’Arcy

      All fat free dairy products contain lactose which is a sugar – what you are looking for is one without added sugar in the ingredients rather than no sugar in the nutritional information. Most frozen products contain added ingredients which make them unsuitable for the Dukan Diet. You need to apply the same rules to the frozen yogurtsas you would the fresh and if it meets those rules you can eat them.

      Kind regards

      Amber:)

  • caroline on July 26, 2011

    Hi
    Day 2 done on attack phase, all going well, but planning ahead to cruise phase and searching 2 main supermarkets today i cant find any fat free flavoured yoghurts that are also sugar free, which ones am i allowed ?

    Thanks
    Caroline

    • Amber on July 27, 2011

      Hi Caroline

      Weightwatchers Citrus Fruit, Mango and Pineapple and Toffee and Vanilla meet the under 8 g carb rule per serving that was given recently as a rule of thumb on one of the official on line chats.

      Best wishes

      Amber:)

  • alexis a. on July 20, 2011

    amber-

    i am a vegetarian and ive just started the dukan. i was under the impression that i could eat unlimited plain/vanilla soy yougurt and milk. is it limited? can you reccommend links and recipes for vegetarians?

    thanks!

    • Amber on July 20, 2011

      Hi alexis

      You can have 700 grams of plain/vanilla soy products each day.

      I’m sorry but I’ve not found a lot of information about the Dukan Diet for vegetarians or vegans and unfortunately it isn’t an area that I know very much about. However there is one piece of information which I came across in a recent online chat on http://www.dukandiet.co.uk on 10 July 2011 that you might find useful.

      danielahaerter : Hi, Can I eat Tofu and Quorn during the attack phase. Also is 0% fat Greek yogurt allowed? Thanks.
      sonja : Hi Daniel! Yes you can have tofu and Quorn during your attack phase no problem. Just try to have “plain Quorn” not pre cooked one such as Quorn sausages or steacks as they may contain some fat or other ingredients not suitable for your diet. Your fat free Greek yogurts are allowed no problem! Just remember that you are allowed to have one kilo of dairies per day. Keep going and enjoy!

      Best wishes

      Amber:)

  • Amanda on July 7, 2011

    Hiya, I’m allergic to dairy and i substitute with soya. I’ve just been reading your site and it says soya is only allowed one pot per day. i eat two soya fruit pots a day and also have natural soya yogurt throughout the day. has this been slowing down my weight loss?

    • Amber on July 7, 2011

      Hi Amanda

      If you are only having soya products you can have up to 700 grams of plain soya products each day. Soya is only treated as a tolerated item if you are having it in addition to dairy products but if you are having soya yogurts with fruit these need to be treated as two tolerated items. If you are not losing weight you could try cutting out the fruit yoghurts.

      Best wishes

      Amber:)

  • Davone on June 29, 2011

    Hi Amber, I’m on the cruise phase and just wanted to know if I can have balsamic vinegar on my salads. No oil, just the vinegar drizzled over the salad.

    thanks
    Davone

    • Amber on June 29, 2011

      Hi Davone

      You be pleased to know that you can have as much balsamic vinegar as you like on your salad.

      Amber:)

  • Emma on June 19, 2011

    Thank you so much for this! I have been trying to make sense of the tolerated foods (especially the oat bran part) and this sets it out very clearly. Thanks!

    • Amber on June 19, 2011

      Thanks:)

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