“Cereal can be a good option for weight loss if it's made from whole grains and has minimal or no added sugars in it,” says Dana Ellis Hunnes, PhD, MPH, RD, a senior clinical dietitian at the UCLA Medical Center in Los Angeles. This type of cereal can keep you satisfied and satiated while you cut calories, she adds.
As any dietitian will tell you, if you cut enough calories, virtually any diet can lead to weight loss — at least in the short-term. And by eating a low-calorie bowl of cereal such as Special K, plain Corn Flakes, Shredded Wheat, plain Cheerios, or Rice Krispies, you most likely will lose weight.
You'll soon crave another high-carb meal
Given the fact that cereal lacks many of the important nutrients responsible for keeping you full, like protein and fiber, you'll be looking for your next meal or snack in no time. This can often lead to overeating and constant snacking, two incredibly unhealthy eating habits.
One study showed that participants who followed the 2-week "Special K Challenge" reduced their calorie intake by about 600 calories per day and, as a result, experienced weight and fat loss. On average, people can expect to lose 1-2 pounds per week while following the cereal diet.
The Health Risks of Eating Cereal Every Day
"Eating a sugary cereal with minimal nutritional value is not a great daily option. A breakfast high in sugar leaves less room for more nutritional options," she says.
How much cereal should you eat? When it comes to cereal portion sizes, the recommended amount for adults is usually 30g (without milk). In grams, this may seem arbitrary, but it's actually a far smaller amount than you realise - it usually only equates to around 4 or 5 tablespoons of cereal.
Keep things simple by remembering the following approximate cereal portion guidance: 25 to 30 grams for children and 30 to 45 grams for adults. So what does that mean for my favourite cereal? Every different cereal has a different shape, volume and thus density, so the same portion may look different.
Are Weetabix good for Losing Weight? If you're trying to lose a little bit of belly fat, Weetabix could be a good way to start the day. They are low in sugar and fat, yet high in energy, and will keep you full for longer.
Okay, so you can't - and shouldn't - undergo a major transformation in two weeks, but you can shed a little excess weight, firm up slack muscles, overhaul your posture and get your body firing on all cylinders - thereby ridding yourself of sluggish digestion, bloating, poor circulation and flagging energy levels.
Consuming approximately 2,100 calories per day can help you to lose one pound per week. An active man who walks more than three miles per day may need between 2,800 and 3,000 calories per day to maintain weight. Consuming between approximately 2,300 to 2,500 calories per day can help you to lose one pound per week.
Most packaged breakfast cereals are ultra-processed. EWG recommends limiting consumption of these foods, whether organic or conventional. A diet high in ultra-processed food is linked to an increased risk of depression, obesity, Type 2 diabetes, heart disease, stroke and cancer.
Breakfast Cereal
Although most morning cereals are loaded with sugar, Carvajal says having a bowl of Lucky Charms or Frosted Flakes every once in awhile for a cheat meal shouldn't damage your six pack.
Weetabix Diet Basics
The Weetabix Diet consists of a 250-calorie breakfast incorporating Weetabix nutrition, plus a light meal and a main meal chosen from a list of approved foods. Each two-biscuit serving of the original Weetabix biscuits contains 130 calories, according to the U.S. Weetabix website.
What've more whole grains cereals are even considered complex carbs, which aid healthy digestion and enhance optimal brain function? So once it's a healthy brand and low in sugar, a bowl of cereal before bed is the perfect start to a good night's sleep.
To drop a dress (or pant) size typically requires losing between 5 to 7 kilos. It will also result in losing more than seven centimetres from your waist.
The three popular approaches to intermittent fasting are:
Usually, the small meal is fewer than 500 calories. Eat a normal diet five days a week and fast two days per week. Eat normally but only within an eight-hour window each day. For example, skip breakfast, but eat lunch around 11 a.m. and dinner by 7 p.m.
The boiled egg diet is a low-carb, high-protein diet that requires individuals to eat at least two boiled eggs and one other lean protein source per day. The high protein content helps to keep individuals feeling fuller for longer, leading to a reduced calorie intake and potential weight loss.
So, there is no harm in consuming milk in limited quantity daily, even if you are on diet,” she elucidated, adding that despite being on a weight loss diet, one need not “cut down milk or milk-based products from the diet”. “It is an essential part of a balanced diet, and 1 cup of milk will keep you energetic.
If you follow the recommended portion size – 30g or 5 tablespoons- you'll be having just 119 kcal. Primarily made from whole grain wheat, this breakfast cereal is high in fibre and protein too! This cereal recommends a slightly bigger portion size of 40g, which equates to 6 tablespoons in your bowl.
Cereal can be a good breakfast, but it is not necessarily the healthiest breakfast choice. For example, some studies suggest that replacing high-carbohydrate breakfasts, such as cereals, with eggs can provide greater feelings of lasting fullness and can possibly contribute to up to 65% more weight loss.