Useful links:
Tolerated foods: why and how? (in French)
Why I developed the Tolerated Foods (in French)
Rule for the use of Tolerated foods:
In the classic Dukan method:
• Attack phase: no Tolerated foods
• Cruise phase: 2 Tolerated foods per day ONLY IN PV DAYS
• Consolidation phase: 3 Tolerated food per day apart from PP Thursday
• Stabilization phase: Tolerated foods become permitted and the 100 Dukan foods remain to prefer as the basis of the diet
In Nutritional Staircase, only one tolerated food per day from WEDNESDAY morning to Friday evening included. No Tolerated foods on Monday, Tuesday, Saturday and Sunday
PERIOD OF STAGNATION = STOP TOLERATED FOODS
DAIRY PRODUCTS: Actimel, fresh cream, Hipro, kefir, milk powder, yoghurts
ACTIMEL ORIGINAL 0%, is not a tolerated but an authorized food entering the 800 g of authorized lean dairy
FRESH LOW FAT CREAM 3 OR 4% FAT MAXIMUM, 2 full tablespoons
HIPRO VANILLA DESSERT fully allowed
HIPRO FRUIT DESSERT – BLUEBERRY AND LEMON, 1 tolerated food = 1 pot per day
KEFIR 1.5% FAT, is not a tolerated food, but an allowed food at the maximum dose of 100 gr per day to be deducted from 800 gr of authorized dairy products
SKIMMED MILK POWDER, is allowed within the limit of 800 gr of 0% dairy products per day
NATURAL OR FLAVOURED WITH SWEETENERS YOGURT 0%, allowed within the limit of 800 gr of dairy products
FRUIT YOGURT 0%, 1 Tolerated food = 1 pot
NATURAL SOY YOGURT, If 0% fat, it is allowed. If not, only 1 per day is allowed. Beyond, 1 Tolerated food = 2 pots
GOATS’ SEMI-SKIMMED YOGURT, allowed at the dose of 2 pots per day maximum counting them at 2 times their weight in the 800 gr of dairy products
CHEESE
BRIDELIGHT 3% FAT is not a tolerated food
but it is an allowed food
TOMME DE SAVOIE 12% FAT, 1 tolerated food = 30 g
CAMEMBERT PRESIDENT 11% FAT, 1 tolerated food = 25 g
CAMEMBERT BRIDELIGHT 5% FAT, 1 tolerated food = 30 g
MOZZARELLA 9% FAT, 1 tolerated food = 30 g
GRUYERE (SWISS CHEESE) 14% FAT, 1 tolerated food = 30 g
ROCROI CHEESE 0% FAT fully allowed
ROCROI CHEESE 5% FAT, 1 tolerated food = 30 g
NATURAL OR GARLIC FRENCH CANCOILOTTE 7% FAT, 1 tolerated food = 30 g
LEERDAMMER, 1 tolerated food = 20 g
PHILADELPHIA 2.5% FAT fully allowed
PHILADELPHIA LIGHT (14-16.5% FAT), 1 tolerated food = 40 g
PHILADELPHIA 27% FAT, 1 tolerated food = 25 g
GREEK CHEESE SALAKIS 9% FAT, 1 tolerated food = 30 g
PARMESAN, 1 Tolerated food = 1 full tablespoon
The teaspoon of parmesan is allowed if it accompanies a konjac dish because the konjac is very low in calories and very fragrant with parmesan
EATLEAN CHEESE, is not a tolerated food but it’s allowed without exceeding 100 g per day.
DRINKS: vegetable milks, syrups, beer, wine
ALMOND MILK SUGAR FREE, is not a tolerated food, one pint a day allowed
SOY MILK SUGAR FREE, 1 tolerated food = 2 glasses (30 cl)
OAT MILK, 1 tolerated food = 2 glasses (30 cl)
SYRUP 0%, fully allowed
HEINEKEN BEER (ALCOHOL FREE AND NO ADDED SUGAR) 1 Tolerated food = 125 ml (see photo)
RED OR ROSÉ WINE, 1 Tolerated food = 1/2 glass of wine; 2 Tolerated foods = 1 normal glass
CHOCOLATE, COCOA
COCOA VAN HOUTEN 21% Fat, 1 Tolerated food = 1 tablespoon and a half
11% LOW FAT COCOA, 1 Tolerated food = 2 tablespoons
1% FAT DUKAN COCOA, food to be freely consumed in all phases.
DARK CHOCOLATE 70% COCOA, 1 tolerated food = 1 row of the bars, either 3 small squares or 2 large squares per day
DUKAN SPREAD, 1 Tolerated food = 2 flat and not full tablespoons
COCONUT
COCONUT WATER, 1 Tolerated food = 2 medium or 1 large table glasses
COCONUT MILK LESS THAN 15% fat, 1 Tolerated food = 15 cl
COCONUT CREAM, 1 Tolerated food = 2 tablespoons
GRATED COCONUT, 1 Tolerated food = 1 full tablespoon
FLOURS
ARROWROOT OR MARANTA, 1 Tolerated food = 1 heaped tablespoon
LUPIN FLOUR, 1 Tolerated food = 2 tablespoons 30 gr
ULTRA-FINE FIBERFLOUR, 1 Tolerated food = 2 tablespoons/day
CORNSTARCH OR MAIZENA, 1 Tolerated food = 2 flat and not full tablespoons, that is 20 g
WHOLE WHEAT FLOUR, 1 Tolerated food = 2 flat and not full tablespoons, 20 g
INTEGRAL BUCKWHEAT FLOUR, 1 Tolerated food = 2 tablespoons, 30 g
PUMPKIN SEEDS FLOUR, 1 Tolerated food = 25 g
TAPIOCA STARCH, SIMILAR TO MAIZENA, 1 Tolerated food = 1 tablespoon
BIOFLAN – FRENCH PREPARATION FOR PUDDING, 1 tolerated food = 2 bioflans
SOY FLOUR, 1 tolerated food = 20 g
COCONUT FLOUR, 1 tolerated food = 20 g
ALMOND FLOUR, 1 tolerated food = 20 g
FLAX SEED FLOUR, 1 tolerated food = 20 g
SPELT OR CORN FLOUR, 1 tolerated food = 20 g
CAROB FLOUR, 1 tolerated food = 25 g
HEMP FLOUR, 1 tolerated food = 25 g
SORGHUM FLOUR, 1 tolerated food = 2 flat and not full tablespoons, 20 g
OAT FLOUR is NOT ALLOWED do not confuse with oat bran
COOKING AIDS
WHEAT GLUTEN, allowed for cooking for vegetarians. For non vegetarians, it is allowed but within the limit of 50 g per day, whether in PP or P + Vegetables
BAMBOO FIBER is not a tolerated food but it’s allowed in the amount of 50 g per day
WHEAT GERM, can be used as an alternative (NOT in addition) to 2 tablespoons full of flake beer yeast. It should be used either one or the other or half of each
OKARA, is not a tolerated but a allowed food from the cruise phase both in PP and PV, without exceeding 250 g per day
MILK PROTEIN POWDER – ISOLATE WHEY is not tolerated. It is allowed at a dose of up to 50 g per day
PROTIFAR (protein supplement), is authorized up to of 50 g per day
SOY PROTEIN POWDER is allowed up to 50 g per day to strengthen the protein content of a recipe. But should not be used for powder-based lunch as those of the protein diet.
SEEDS AND OLEAGINOUS
LUPIN SEEDS, 1 Tolerated food = 3 tablespoons
POPCORN: CORN GRAINS, 1 Tolerated food = 1 tablespoon + spices added at the end to choose from cinnamon or vanilla or salted paprika and a pinch of salt in the microwaves oven until all the grains burst (2 minutes)
NUTS, 1 Tolerated food = 4 pcs
ALMONDS 1 Tolerated food = 5 pcs
HAZELNUTS ,1 Tolerated food = 6 pcs
PEANUTS, 1 Tolerated food = 10 pcs
PUMPKIN SEEDS, 1 Tolerated food = 20 pcs
QUINOA 1 tolerated food = 40 gr cooked weight
MEDIUM (NOT FINE) GRAIN WHEAT SEMOLINA, 1 Tolerated food = 2 flat and not full tablespoons
CHIASEEDS, 1 Tolerated food = 20 g
LINSEEDS, 1 Tolerated food = 20 g
OLIVE OIL AND SEEDS, Authorized in the amount of 1 tablespoon per day from the cruise phase. It can be replaced by:
- 1 level tablespoon of butter
- the same quantity of rapeseed oil (canola)
- or 6 black olives
- 8 medium-sized green olives
- or almonds 18 gr
- or peanuts not roasted 20 gr
- or roasted peanuts 17 gr
- or hazelnuts 17 gr
- or nuts 16 gr
- Cashew nuts 14 gr
- Brazil nuts 14 gr
- or pecans 14 gr
- or pine nuts 15 gr
- or sunflower seeds 17 gr
- or pumpkin seeds 18 gr
- or sesame seeds 18 gr
BRANS
WHEAT BRAN, Allowed at the dose of 1 tablespoon per day. Beyond it becomes a tolerated food = 2 extra spoons, total 3 tbs per day
SOY BRAN, 1 tolerated food = 30 g
OAT BRAN beyond the allowed dose for each phase it becomes 1 tolerated food = 2 additional spoons.
FRUITS
STRAWBERRIES GI 25, 1 tolerated food = 100 g
RASPBERRIES GI 25, 1 tolerated food = 100 g
CURRANT GI 25, 1 tolerated food = 100 g
BLUEBERRY GI 25, 1 tolerated food = 100 g (3.53 oz)
WATERMELON, 1 tolerated food = 100 g
GRAPEFRUIT GI 25, 1 tolerated food = 100 g
ORANGE GI 42, 1 tolerated food = 100 g
TANGERINES GI 30, 1 tolerated food = 2 small fruits
APPLE GI 38, 1 tolerated food = half 150 gr fruit
DATES GI 95, 1 tolerated food = 2 fruits
LEMON, a few drops or even a dash of lemon
is allowed to flavour tea or oysters but a big whole lemon is 1 tolerated food
AVOCADO, 1 Tolerated food = 1 small avocado less than 100 g or 1/2 medium of 150 g
VEGETARIANS
LUPIN BURGER, 1 tolerated food = 50 g
TEMPEH PROTEINS, For vegetarians, tempeh is allowed so that they can prepare vegetable meat. For non vegetarians, 1 tolerated food = 50 g
TOFU is allowed in all phases but choose it with a fat level limited to 5 g per 100 g and a carbohydrate level limited to 2 g per 100 g
SAUSAGES
SAINT-AGAÛNE SAUSAGE 13% FAT, 1 Tolerated food = 25 g
WELL DONE MERGUEZ (north african sausages), punctured to expel fat, are not tolerated, are allowed foods in the amount of 2 per day
LIGHT POULTRY SAUSAGES, allowed but up to 50 g per day
MISCELLANEOUS
BONBONS AND CHEWING-GUMS SUGAR FREE, authorized at a dose of 6 pcs per day. It becomes tolerated if have up 10 a day
GAZPACHO ALVALLE, 1 tolerated food = 1 large breakfast cup
FLAKE BEER YEAST, is not tolerated, it is authorized at the dose of 2 full tablespoons
COOKED HULLED BARLEY, 1 Tolerated food = 2 tablespoons
WASA FIBRES, 1 tolerated food = 2 crackers
RAW PANCAKES, 1 tolerated food = 2 pancakes (25 gr cooked)
NEWBOUTIQUE PROTEIN NOODLES contain 55% protein but also fast carbohydrates. One serving (half a pack) is ONE Tolerated food because 6 g of sugar
SURIMI. Easy to use, high in protein and contains starch. Despite this presence of starch, it is one of the few foods that I allow for its ease to soothe a desire to nibble. A stick weighs 15 g and contains 1 gram of starch, which is minor. As a result, I allowed surimi in the dose of 8 sticks. But the composition of surimi varies from country to country and from manufacturer to manufacturer, so keep the mark of 10% carbohydrates at most.