If you’re looking for a simple weight-loss strategy, switching to a high-fiber cereal like wheat bran flakes could be the answer.
Increasing dietary fiber intake can aid weight loss. However, just because you ate bran cereal for breakfast doesn’t mean you can eat chips and candy bars the rest of the day, because weight loss is best achieved through a healthy diet. Before adding wheat best bran cereal to your diet, consult your doctor to ensure that it is a good dietary strategy for you.
Wheat Bran Flakes for Weight Loss
Wheat bran flakes are a good source of whole grains and fiber, so they’re a good choice for a meal or snack. However, before choosing your healthy cereal, you should do some research.
According to the University of California at Berkeley School of Public Health, a good wheat bran cereal should have 100 percent whole wheat listed as the first ingredient and contain at least 5 grams of fiber and less than 8 grams of sugar per serving.
Furthermore, when it comes to weight loss, all calories matter, so keep track of how much cereal you’re eating and how many calories it contains. According to the USDA, one cup of wheat bran flakes has 120 calories.
Consider the Benefits of Fiber
According to a February 2015 study published in the Annals of Internal Medicine, increasing fiber in your diet is a simple tool that is just as effective as the low-fat American Heart Association diet for weight loss. Participants in this study, who had obesity, high blood pressure, high blood sugar, and high cholesterol, were given the option of following the AHA diet or simply eating 30 grams or more of fiber per day.
While the AHA diet followers lost slightly more weight over the course of the year — 5.9 pounds versus 4.6 pounds — the researchers point out that a simple change like increasing fiber intake can aid weight loss.
A bowl of wheat bran flakes in the morning, as a high-fiber food, can help you get more fiber throughout the day. Fiber in food may aid weight loss by increasing bulk, making you feel fuller faster, and delaying the rate at which your stomach empties, making you feel fuller for longer. Fiber is one of the wheat bran benefits; according to the USDA, one serving of wheat bran cereal contains five grams of fiber.
Dressing Up Your Cereal
Pay attention to the type of milk you put in your cereal to keep calories under control when you’re trying to lose weight. Nonfat milk, which has 91 calories per cup versus 149 calories per cup in whole milk, is a better choice. If you can’t drink cow’s milk, unsweetened almond milk is a low-calorie alternative, containing only 39 calories per cup.
You can add a spoonful or two of sugar to your flakes if you like your cereal sweet, but 1 tablespoon of granulated sugar contains 45 calories, 12 grams of sugar, and no fiber, according to the USDA. Sliced fruit, on the other hand, adds natural sweetness to your cereal bowl as well as some extra fiber.
Only 50 calories and 3 grams of fiber are added by a cup of sliced strawberries. Raspberryberries, which have 64 calories and 8 grams of fiber per cup, are a good way to get a lot of fiber.
Reduce Overall Calories
While cereal can help people lose weight, it is most effective when combined with a healthy weight-loss diet. A good weight-loss plan allows you to cut calories without eliminating entire food groups or severely restricting your calorie intake.
This includes not only cereal, milk, and fruit, but also vegetables, lean protein sources like chicken, fish, and beans, as well as healthy fats like olive oil and nut butters. Non-nutritive foods like cookies, cakes, fast food, and soda are also limited in a good weight-loss plan.
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