Cereal and milk are substituted for two meals…
…per day on the cereal diet.
Despite the fact that the diet has been around for a long time…
…it has recently gained popularity.
It appears to be effective for weight loss in the short term…
…and is high in fiber and whole grains. It may, however…
…be high in sugar and overly restrictive.
Have you ever heard about cereal diet?
Here’s a thorough look at the cereal diet to help you decide if it’s right for you…
Steffanie want to tell you something…
Our goal is to do better. Cereal makes a great meal on its own….
We enjoy curling up on the sofa with a bowl of cereal, watching Netflix…
…and indulging in one of our favorite foods at dinnertime.
We don’t mind replacing our afternoon snacks with Cereal School…
…but we wouldn’t advise you to eat nothing but cereal for two weeks in a row.
A cereal diet is a lot like a shake diet , but with one key difference: It’s more satisfying.
Woman Cereal
Let’s us start…
What is The Cereal Diet?
The “Special K Challenge” brought the cereal diet into the mainstream…
The two-week challenge instructions were printed on some boxes…
…of Special K cereal, which has long been marketed as a…
…healthy food that can help you lose weight.
Kellogg’s, the parent company of Special K, no longer promotes…
…the challenge or the best bran cereal for weight loss.
Breakfast and lunch are replaced with a serving of whole-grain cereal…
…and skim or low-fat milk on this diet.
Dinner and snacks should be small, low in calories, and include whole grains…
…fruits, and vegetables, as well as lean protein.
Here’s how you can do it…
How to Follow The Cereal Diet
The cereal diet is not difficult to follow.
- Simply substitute a serving of cereal and 1/2–2/3 cup (120–180 ml) of skim or low-fat milk for both breakfast and lunch. Special K, Total, or plain Corn Flakes are examples of cereals that are low in added sugars and made from whole grains.
- Dinner should consist of a meal that is high in fruits, vegetables, and whole grains while being low in fat and calories — ideally 450 calories or less.
- A grilled chicken salad with vinaigrette dressing and fresh fruit, for example, or brown rice with salmon and seasoned vegetables are two examples.
- You’re also allowed two snacks per day, each of which must be 100 calories or less.
- If you stick to this diet, you’ll probably consume around 1,200–1,500 calories per day, which should be enough to lose weight for most people. The amount of calories you consume will be determined by the cereal you choose and how much of it you consume.
- Breakfast and lunch should both include one serving of your favorite cereal. The nutrition label on the box determines the serving size, which is typically 2/3–1 cup (about 28–42 grams).
- The cereal diet is usually followed for five to two weeks by most people. You shouldn’t stick to the diet for more than a week because it’s difficult to stick to, may be low in calories and protein, and may cause food cravings.
Does it works?
Does It Aid Weight Loss?
Because of the calorie restriction, many people have lost weight…
…on the cereal diet. A two-week “Special K Challenge” in 24 adults…
…found that participants cut their caloric intake by about…
…600 calories per day and lost weight and fat mass.
However, because this study was funded by Kellogg’s…
…the makers of Special K, the findings may be skewed.
Furthermore, the weight loss may not be long-term….
Following a restrictive diet, such as the cereal diet…
…that drastically reduces your calorie intake has been shown…
…to make it more difficult to lose weight and keep it off in the long run.
When you restrict your calories, for example, levels of leptin…
…a hormone that tells your body when you’ve had enough food, drop.
Increased hunger and food cravings can be caused by low leptin levels…
Furthermore, when you reduce your calorie intake suddenly…
…your body compensates by lowering your metabolic rate…
…or the number of calories you burn.
Diets that are most successful are those that are long-term sustainable…
…with a gradual reduction in calories over time to lessen the negative effects.
Are There Any Benefits to the Diet?
It is a good motivator with a strict eating schedule and diet plan…
…so you might get on the path to losing weight with the diet.
It’s fairly simple to follow, and people do better when given initial guidelines…
…says Lewis. “Most people do well in the short term when…
…following a set plan,” he says. “You don’t have to think about what to eat,”..
…adds Kelly Jones, RD, LDN, a board-certified sports dietitian.
Additionally, if you select the right cereals, you can increase…
…your whole-grain and fiber intake as well. That’s even more true…
…if your diet prior was low in fiber and whole grains. Look for cereals…
…that list whole grains on the label and contain fiber-rich…
…ingredients like almonds and flaxseed.
How do you know if an approach is healthy?
According to Lewis, selecting a high-quality cereal…
..(one with whole grains and low sugar, like plain Cheerios or Corn Flakes)…
…low-fat milk and a balanced third meal will likely be a step up…
…from what they were eating before jumping on the cereal diet.
Furthermore, the weight loss might motivate you to establish…
…a more sustainable, healthier diet in order to avoid regaining that weight.
“If someone loses weight or feels physically and mentally better…
…on a cereal diet, they may be more likely to stick with a healthier diet plan,”
“I don’t recommend this diet, as it takes emphasis…
…away from eating more whole and unprocessed foods.”
Can Be High in Sugar
Sugar should not make up more than 5% of total calories…
…and may lead to several health issues. Sugar can be a major problem…
…in a cereal diet. Most cereals contain added sugar in some form…
…even if they don’t taste sweet.
Additionally, cereal and milk both contain carbs…
…which your body breaks down into sugars.
Natural sugars are not necessarily unhealthy…
…but they can make weight loss more difficult and…
..cause blood sugar fluctuations in some people. Low-sugar cereals…
…such as original Special K, are better choices than sugary cereals…
…like Fruit Loops and Frosted Flakes.
On the Cereal Diet, Avoid These High-Carb, High-Sugar Cereals
Consider choosing a cereal with few sugars and few carbs…
…if you’re serious about trying the cereal diet. Sorry to burst your cereal bubble..
…but most of the breakfast cereals lining store shelves…
…just won’t make the (carb) cut. Take a look at the carb…
..and sugar content of these popular and supposedly “healthy” cereals:
- Plain Cheerios: With just 3 grams of protein, they are not enough to tide you over until your next meal. Furthermore, a single cup contains 20 grams of carbohydrates.
- The cereal diet’s original product, Special K, contains 5 grams of sugar (4 of which are added sugars) and 29 grams of carbs per serving. Additionally, it contains less than a gram of dietary fiber.
- There is typically no mention of the amount of sugar in Kashi Go, despite its appearance as a healthy breakfast option.
- Although puffins are gluten-free, vegan, and non-GMO verified, that doesn’t mean they’re healthy. There are 6 grams of sugar and 23 grams of carbs in one bowl.
- Frosted Flakes: When we say it’s not all about the calories, this is what we mean.
- Frosted Flakes may contain only 140 calories per cup, but they pack 14 grams of sugar and 34 grams of carbohydrates.
- Even plain Corn Flakes have more carbohydrates than you’d expect. 24 grams of carbohydrates can be found in just one bowl.
No matter how much we like cereal, we would not recommend…
…a diet based solely on cereal consumption. The marketing department…
…is not being asked to launch a cereal diet campaign…
…for the sole purpose of making money.
A healthy diet is rich in healthy fats, high in protein, and low in sugar…
Because of this, we designed every Cereal School flavor..
…to contain zero grams of sugar and 16 grams of protein…
…to keep you fueled throughout the day.
Anyway, in case you are looking for an instant cereal for diet, here’s my best recommendation!
- 0g net carbs & sugar free cereal - HighKey protein breakfast favorite is a delicious diet-friendly frosty cereal made with no artificial ingredients and no added sugars. This breakfast classic is perfect for dieters who no longer want to miss out on their favorite frosted flakes.
- High protein - with 10g of protein per serving, this is a great high-performance post workout meal, midday pick me up, or evening snack. This excellent source of proteins will fuel your body while tasting delicious. These crispies are shelf-stable and great for on the go!
- Less than 100 calories per serving - with reduced calories per serving, this cereal is a satisfying start to the day. Made with clean ingredients, this healthy cereal may help aid your weight loss goals. This breakfast staple tastes great with almond milk, hemp milk, low fat milk or as an individual!
- Gluten & grain free - These gluten free snacks have zero artificial sweeteners, this nourishing, powerful mix has all the familiar texture and great taste of an original cereal breakfast. Good food from better ingredients - great for keto, low carb, and gluten free diets.
- Also known as - protein cereal, breakfast cereal, cereals breakfast, gluten free cereal, keto cereal, low carb cereal, low carb snacks, best keto snacks, keto foods in groceries and more
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
- HIGH PROTEIN - Snack House Keto Cereal is the world’s best cereal. We have combined an irresistible crunch, with our Fruit Rubbles flavor that is out of this world!
- LOW CARB & KETO FRIENDLY - With as low as 2 grams of carbs per serving, Snack House Keto Cereal is leading the pack when it comes to the world’s healthiest cereal.
- GLUTEN FREE & GRAIN FREE - Our puffs are almost entirely Protein - making them the perfect Keto Diet Snack - Paleo Diet Snack - and Mediterranean Diet snack
- SWEET HEALTHY SNACKS - Think outside the bowl - Keto Cereal is the Perfect All-Day Snack Food - Office Snacks - After School Snacks - and everything in between
- FAMILY OWNED & USA MADE - Kid Tested and Mom approved - Snack House Keto Cereal is the perfect cereal for Adults and the the perfect cereal for K
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Sum Up
According to everything we know about diets…
…we shouldn’t actually enjoy the foods we’re eating.
But a diet that lets us eat the foods closest to our hearts..
..(and always in our stomachs)? Let’s get started!
Conclusion
If you find this helpful, be sure to leave a comment!
Above all, I love to hear from you guys and always…
…do my best to respond to each and every comment.
For you!
Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
