The specifics of the diet are no longer available on the Kellogg website — nor are they currently promoted by the company. Details are still available online through various sources, though. While there is some evidence that this diet may help you lose weight quickly, there are several factors to keep in mind if you decide to try it.
There are no foods that are off limits on the Special K diet. Beyond that, try to prioritize the following foods:. There are no specific meal or snack timing guidelines.
The main goal is to replace two meals each day with cereal and milk. As with any diet, there are pros and cons. On the flip side, you may get tired of eating cereal, and you may get hungry, too. A healthy diet is one that includes whole foods in the right portion sizes and from many food groups. In addition, it should be complemented by an exercise component. The Special K diet is lacking in some of these areas. Also, by taking in a lot fewer calories , this diet may affect your energy levels and mood.
You may feel tired and irritable as well. Since the diet was first introduced, many other Special K brands have been added beyond the Original cereal. Compare the nutrients in the different options and try to stay away from any that have a lot of added sugars. Ltd showed that participants on the Special K diet lost between 0 and 13 pounds at the end of two weeks.
Some people in the study lost up to 10 percent of their body fat, and the average weight loss was around 3. The people in this study cut their daily calorie consumption by an average of calories while on the diet.
Their fat intake was also cut by 50 percent. A review of studies echoed these results. Participants lost an average of 3. These studies both focused on short-term weight loss.
So, the short answer is yes, the Special K diet may lead to weight loss. It may also be a good way to help you establish healthy eating habits, like not skipping breakfast or other meals during the day. If you are looking for a diet that you can stick with long-term, the Special K diet is not the best option due to its restrictive meals and low calorie intake.
For longer-lasting weight loss, experts recommend incorporating both diet and exercise into your weight loss plan. Instead of dropping weight quickly, a more realistic goal is to aim for weight loss of one to two pounds a week. The National Weight Control Registry has a database of some 4, people who have successfully maintained their weight loss. Their secret to keeping the weight off long-term included:.
Beyond food, try to shoot for minutes of moderate to vigorous exercise each week to maintain your weight. This is about 30 minutes each day, five days a week. If you want to lose weight, current guidelines recommend that you exercise up to 60 minutes a day. Before you stock your pantry with cereal, evaluate your weight loss goals. By jump-starting your weight loss, the Special K diet can motivate you to keep shedding pounds. However, the safest way to keep weight off and to continue trimming your waistline is to follow a balanced eating plan that you can stick to, and to include exercise in your weight loss program.
Fruits — Peach, apple, orange, grapefruit, watermelon, musk melon, plum, and pomegranate. Proteins — Tuna, salmon, chicken breast, ground lean turkey, ground lean beef, mushrooms, soy chunks, lentils, chickpeas, and kidney beans.
Dairy — Low-fat milk, low-fat yogurt, and eggs. Spices — Cinnamon, ginger powder, garlic powder, cardamom, fennel seeds, fenugreek, onion powder, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper. Herbs — Coriander leaves, oregano, rosemary, thyme, and dill. Beverages — Buttermilk, fresh fruit juice, and fresh coconut water.
For the healthiest breakfast cereal options, the NHS advises people to choose wholegrains, which are lower in sugar, fat and salt. Some of the best choices would be wholewheat cereal biscuits aka Weetabix Shredded wholegrain pillows aka Shredded Wheat and porridge oats.
All of these cereals are high in fibre and keep you feeling fuller for longer. Research also suggests a diet high in fibre may help reduce the risk of developing heart disease and type 2 diabetes. They also contain vitamin B for energy and are low in sugar for slow-release energy rather than a sugar-filled spike followed by a yawn-inducing dip. Mueslis, which usually contain wholegrains and fruit, are often seen as a healthier option, but check the label first — many can be relatively high in fat, added sugar and, in some cases, salt.
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