Dukan Diet Food List: Dairy

October 18, 2011

in Food List, Meat, Fish, Eggs & Dairy

Dairy is one of the most valuable group of foods among all of the Dukan Diet-compliant products. Here are some tips on how to choose the best dairy products that will make your weight loss lightning fast.

Main rules

First, the rules I apply to determine whether a diary product will facilitate or hinder weight loss:

1. Fat contents: a Non-fat product is better than a low-fat one. Low-fat dairy is better than whole milk dairy.

2. Carbohydrate contents: Natural milk sugar (lactose) makes up around 4.5 % of cow’s milk. An acceptable amount of sugar (including lactose) in a dairy product is 6 %. The less the better.

3. Protein contents: the more the better. But more importantly, you should take the ‘protein to carbohydrate’ ratio into consideration (the higher, the better; to calculate the ratio divide the protein contents by sugar contents).

4. Fermented milk products are far more beneficial to you health and diet. Choose it over raw milk / powdered milk products.

5. At the beginning of the diet (Phase I in particular, Phase II if you hit a plateau) apply stricter criteria, as follows:

  • choose only fermented products (yogurt, kefir, buttermilk, quark)
  • with less fat (preferably 0 %)
  • with less sugar (4.5 % rather than 6%)
  • with better ‘protein to sugar’ ratio

Dairy in Dukan Diet

Fruit yogurts

Dukan allows artificially flavored yogurts as long as the sugar contents does not exceeds the aforementioned 6 % (= 1.7 g per ounce).

These yogurts are sweetened with artificial sweeteners such as aspartame. Eating them (in moderation) should not do any harm to the weight loss process. Be warned though, because eating sweet things (even though not containing any real sugar) can deepen your sugar cravings if you are prone to such.

Plain yogurts (natural, drinkable, Greek)

This is the best option in this category. Choose only non-flavored, plain yogurts. Read product label to determine if it meets the criteria I mentioned (no fat, no more than 6% of carbohydrates, good protein to sugar ratio).

The table below presents three most common types of plain yogurts. As you can see, the best choice is non-fat Greek yogurt as it is protein-rich (the best ratio) – it is recommended in all stages of the Dukan Diet and specifically during the Attack Phase.

Yogurts comparison

Different types of skimmed milk (0 % fat) yogurts, nutrition data & protein to sugar ratio.

(Per 100 g; in g)Plain Yogurt, Non-fatDrinkable Yogurt, Non-Fat, Probiotic, PlainGreek Yogurt, Non-Fat, Plain
Calories49 kcal45 kcal62 kcal
Protein4.45.010.1
Carbs (Sugar)6.06.04.0
Fat00.00.0
Protein to Sugar Ratio0.730.832.53

Kefir, buttermilk, sour milk

Although they are three different kinds of milk products, kefir, buttermilk and sour milk all have similar nutritional value. They are not as effective (in terms of losing weight) as high-protein yogurts but including them in the plan can add some variety to the menu.

You probably won’t find any non-fat versions of buttermilk or sour milk but there’s a 0 % fat kefir available here and there. Let’s have a look at some nutrition data regarding the three products.

Comparison: kefir, buttermilk and sour milk

(Per 100 g; in g)Non-fat Plain KefirLow-Fat Buttermilk (Fluid)Sour (Curdled) Milk
Calories35 kcal40 kcal46 kcal
Protein3.33.32.7
Carbs (Sugar)5.04.84.3
Fat0.00.92.0
Protein to Sugar Ratio0.660.690.63

As you can see there’s nothing spectacular about the three dairy products above but still kefir, buttermilk and sour milk are pretty solid Dukan Diet Safe foods. That said, it is better to introduce them into the menu in Phase II.

Quark, Curd cheese, Pot cheese, Cottage cheese

All of the above mentioned kinds of cheese are not what we usually call cheese. They are made of sour or raw (cottage cheese) milk in a, so called, coagulation process.

What is so good about this type of cheese?

  • It contains tons of protein and almost no sugar
  • It can be mixed with yogurt or any other liquid dairy product to form a spreading mass
  • or some stuffing…
  • It can be cut in cubes to add to a salad and so on…

In short, quark is a very nourishing and universal dairy product of some incredible protein to sugar ratio.

The only downside of quark (curd / pot cheese) is that, unless you live in Eastern Europe, it’s not easily available.  Some try to make it at home. It’s not that difficult after all. Here’s a guide: Quark – How to Make It and Where to Get It

On the other hand, cottage cheese is quite common in stores.

Let’s have a look at some stats.

Coagulated Cheeses Nutrition Facts

(Per 100 g; in g)Quark, Non-fatCottage Cheese, Low-fat, Pot Style
Calories60 kcal79 kcal
Protein11.013.2
Carbs (Sugar)3.02.6
Fat0.32.2
Protein to Sugar Ratio3.665.07
Protein to S+F Ratio3.051.88

The low-fat cottage cheese has an enormous ratio of 5.07 but note that it contains some fat as well. After including fat in this calculation it appears that the ‘real’ scores are as follows: 3.05 for quark and 1.88 for cottage cheese.

This way or another, those are very nice ratios. I recommend both products for every Phase of the Dukan Diet.

Raw milk

Non-fat milk is ‘officially’ allowed in Dukan Diet but I do not recommend any excessive raw milk consumption. This is because of the raw milk’s high sugar contents that isn’t balanced with enough protein nor by fermentation processes (as in yogurt, kefir, quark etc).

Thus, you can add raw milk to your coffee or tea but that’s it. In my opinion there’s no point in drinking raw milk where there are so many fine dairy products that really help losing weight (see above).

Soy milk, rice milk, almond milk

Those are not even real milk! They are called that because their manufacturers made them resemble milk in look and, sometimes, taste. But not in nutritional value.

In fact, most of such products, while handy on some occasions, do not meet the Dukan Diet criteria for dairy products. Besides, like I said, they are not even dairy.

Nutrition data: soy / rice / almond milk

(Per 100 g; in g)Light SoymilkPure Almond Original MilkRice Dream Original Enriched Milk
Calories25 kcal25 kcal50 kcal
Protein1.70.42.7
Carbs (Sugar)2.92.910.4
Fat0.81.00.8
Protein to Sugar Ratio0.580.13---
Protein to S+F Ratio0.370.08---

As you can see, there isn’t much protein in these milkish products above. In the same time, they contain sugars.

If you cannot have any milk because of lactose intolerance, try fermented milk products like yogurt:

The list of forbidden dairy in Dukan Diet

This list of forbidden foods applies mostly to Phase I and II. If you want to know what is allowed in Phase III check out my previous post here: Phase III Menu & Rules.

Examples of forbidden dairy products

Milk productsCheese productsButter productsCream productsWhey products
Condensed milkParmesanButterClotted creamSour whey
Full fat milkGoudaGheeSoured CreamSweet whey
Full fat powdered milkHavartiAnhydrous milkfatCondensed cream
Brie, CamembertWhey butterWhipping cream
Cream CheeseSweet cram butterCrème Fraiche

{ 54 comments… read them below or add one }

Liz April 28, 2014 at 6:13 PM

Can I eat cracklings oat bran cereal by kelloggs?
Can I ever eat Quaker oats oat meal?

Reply

Vicky Saunders May 16, 2012 at 4:36 PM

Hi there
I’m having trouble registering on your site, specifically to join I the CHAT
Any tips?

Reply

ryan May 17, 2012 at 3:28 PM

yes admin have asked a cpl questions but no reply is this chat still
available?

Reply

ryan April 12, 2012 at 6:01 AM

Am i right to say that its best to look at the nutrition info on the back of food labels.

because on this yoghurt servin per 100g carb is what you said. 4.5% carbs

Reply

admin April 12, 2012 at 8:04 AM

You are right.

Reply

ryan April 12, 2012 at 5:55 AM

is this the carb to protein ratio? sorry just trying to work stuff out.

Reply

admin April 12, 2012 at 8:03 AM

Yup.

Reply

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