Special K Diet: Cereal for Weight Loss?
Over the last few months there has been a lot of cereal promotion going on. Kelloggs' Special K brand have been promoting their very own Special K Diet Challenge (for a number of years now). Not to be outdone, Kraft have "lose 10 pounds" emblazoned on virtually the entire line of "Post" brand cereals (called Eat 2 Lose 10)
Both cereal "diets" are bold and upfront with their claims: "Lose up to 6 pounds in 2 weeks!" shouts Special K. Is this for real? Is it valid?
The Special K Diet
• Eat a serving of Kellogg's® Special K®, Special K® Red Berries, Special K® Vanilla Almond, Special K® Fruit & Yogurt or Special K® Low Carb Lifestyle Protein Plus cereal with 2/3 cup skim milk and fruit for two meals a day.
• Eat your third meal as you normally do.
• For snacks, choose from fresh fruits and vegetables or a Special K® Bar.
• Consume beverages as you normally do.
Special K claim that the diet is "based on valid research conducted at leading universities". In typical hard-sell fashion, they fail to provide the reference or provide a link to the "valid research". After some digging, I found the aforementioned study.
Yes - People Lost Weight
It made interesting reading, and effectively backed up some of the claims from Special K. According to my reading, the mean weight loss was less than 2 kg (4.4 pounds) in the 2 week period.
A basic low fat diet
So what's the magic? There is no magic. The women in the study ate less than they normally did. According to the study, the women in the Special K group were eating about 2200 kcals per day. When they started substituting the cereal meals they dropped daily intake by about 640 kcals per day. Furthermore, a lot of those calories were from fat (~39 grams or 351 kcals).
Good or What?
Personally I think incorporating some cereals into your diet can be good - but there are some caveats here:
Satiety - From experience, I've noticed that wolfing down a bowl of cereal doesn't always curb the hunger pangs. However having a bit more protein in the mix does keep the pangs at bay.
Nutrition - The simple truth is - Special K is better than what most people eat, but it still contains such gems as High Fructose Corn Syrup. Serving for serving, it has less potassium and fiber than oats, and more sugar. Compare here and here.
The Claim
"Lose 6 Pounds in 2 Weeks"
The Interpretation
"If you currently have a poor diet, but substitute it with our cereal - you may lose 4.4 pounds over the first two weeks. You will be probably feel very hungry while restricting your calories, and will may find eating cereal for dinner or lunch to be untenable after a while. Boredom could well set in. History shows that a low-fat, higher-carb diet can work, but in the long run it may backfire".
That said - you could do a lot worse than eating cereal, skim milk, and fruit - it's a lot healthier than the average American meal...
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wel al i eat every single day is 2 to three bowls of special k..1 box lasts me about 2 days i neva ave the right serving lol nd ive lost about 2 stone from eating them
ReplyI have been on this diet since September. I have lost 20 pounds and 4 dress sizes. I went from a 12 to a 6!!
It is really hard to stick with it at work with all the sweet stuff laying around. I eat my cereal for lunch and in the afternoon I eat a Chocolate Chip granola bar that has 90 calories or one of those 100 Calorie Packs.
And drink a Crystal light fruit punch for lunch.
I eat a normal dinner and sometimes eat dessert.
The diet works if you let it!!
ReplyI love special K, and have tried this diet. Worked for me. I lost 5 kilos in 2 and a half weeks. Not bad. And I look better in skinny jeans! I guess it's basically about cutting calories, but it's about promoting special K at the same time. Buy our products and lose weight propaganda. You could lose weight without eating special K...just cut down on calories. No wonder weight loss industries all over the world make so much money off people buying their products! Most average people are so gullible, and believe everything they hear, I only tried this just for a laugh, and for the fact that I normally eat special K.
ReplyI have been on the special k diet for 21/2 weeks. I was at 132 when I started and I am still at 132. However I enjoy the cereal and will continue for another 2 weeks.
ReplyHopefully I will lose.
So when going on this diet (im about to start) do you eat any kind of special k cereal or only the plain kind?
ReplyI started the special k diet during the summer. I ate cereal for breakfast and for lunch. In between breakfast and lunch if i got hungry i ate special k bars or a fruit cup or an apple. I took vitamians and exercised everyday for thirty mins.I strongly suggest a jump rope. I stopped eating after eight p.m. I stopped drinking sodas and only drunk water. I lost 20-25lbs. I can really say this diet works.I ate the special k vanilla almond and i didn't eat them with milk just dry cereal and they were fantastic! I recommend this diet to anybody that is trying to lose weight.The only thing that i say is don't lose till you get to the point everyone is telling you that you are getting skinny. I had people tell me that i shouldn't lose anymore weight. After awhile of hearing that you don't want to look sick just sexy so i stopped for awhile and started back eating. Sad yea i know!!! But honestly i still look fat, at least my stomach does.So back on the diet foshow!! now dats wats up!!!!!
ReplyI'm starting this diet tomorrow morning. I am also watching my snacks intake, and am biking for 30 minutes daily (I've been doing the calorie-watching and biking for thirteen days and have lost eight pounds so far). My weight right now is 281 lbs. I would like to lose 50 lbs. by August 1st, so we'll see. :)
ReplyHey, good luck to anyone trying the special k diet, i've just finished week one and i lost 7 pounds! it took a lot of willpower at first, but im used to it now, and i feel really good about myself, and proud! lol
ReplyI am going to start the diet soon.......but I am wondering will it work with any kind of cereal........I am going to do it with Cheerios......the regular plain old cereal.........I'll have it for breakfast and dinner.........and have a subway sandwich for lunch.........so lets see.........
ReplyCherrios has more fiber and 3g less sugar in it. I think it's actually better for you to eat the plain cheerios rather than the plain Special K. Also, I recommend for anyone who wants to really learn more about dieting, how food is broken down in our body, and why things like simple sugars (High Fructose Corn Syrup) and hydrogenated oils are really bad for us should read the book You on a Diet. It's a fantastic book and humorous at the same time (so it keeps you reading). There are even great recipes and exercises (no equipment required) in the book.
ReplyI have never tried this with Special K. (and I agree -too much sugar) But my girlfriend lost about 40 lbs over a period of several months by eating a cup of Fibre 1 cereal for breakfast and lunch. The advantage of Fibre 1 is that it doesn't have added sugar, it is sweetened with splenda. Also, 1 cup has your full daily requirement of fibre, so you're getting twice that with the two cups. I can't find anything that says too much fibre is bad for you other that mentioning it might cause a little stomach discomfort for a couple days, which seems to pass (no pun intended.) I tried it and lost about 7 lbs in the first few weeks. I always add a little sugar/fat free organic museli to the cereal (makes it a little less like rabbit-pellets!) and always have fruit with it for breakfast and fruit and or vegetables with it for lunch, often some protein too like tuna.
It seems to work for all of those who have tried it. Yes it's boring so maybe best suited for those of us who aren't all that interested in breakfast and lunch anyway so don't really care what we eat as long as we're fueled up. On the other hand you don't really have to count or measure anything, and it's easy to carry a ziplock bag of cereal around with you and find some skim milk, I even managed to continue with it on holidays in Cuba and never gained when I was away. Personally I am quite happy to continue with a high-fibre breakfast and lunch most days for a long long time so it works for me as a lifestyle change more than a diet
Replyhey! im am try this diet, ive been trying to loose wait for a while now but it hasnt been workin out, but this time imfor sure cause im exercising yet, even thou i have been eating a bowl before school eating normal lunch and then having a bowl after school IM STILL STARVING. like right now lol . but im gonna restrain myself, cause i really want to look fit ! HOPE THIS HELPS YOU!
Replycan any1 whos dine this along with exersice comment on the affects after the first 2 weeks???cause i was wondering would u still hav the energy????thanks for any feedback!!
Replyhi..
Replyim am starting this diet tomorrow so wish me the best of luck!
Im nit sure what to think og this diet but i really want to lose weight!!!!! Especailly of my tummy and inner-thighs... if you have any tips plz post them..
ok, I am 16 years old, and to put it lightly I am fat. I am 5'5" and 180 pds. I have school and work. I really want to lose weight, but for me it is soo hard. I mean I don't buy the groceries and my mom doesnt really like healthy food. So how am I supposed to find the time to exercise and eat right. It is hard since I work at a fast food place and the food easiest to get is fattening. I could buy my own groceries, but I don't have the money right now. I am in weightlifting, but I am still fat (not more muscular). If somebody could help me I have open ears.
ReplyI am currently on the Special K diet, except I do not consume beverages as usual, I only drink Crystal Light, or water, or Special K protein water. Also, I do not eat any fruits or veggies, JUST Special K bars. I only want to lose like 13 pounds. I have been on it for 3 days, and have lost 2.5 pounds.
Replyu mean to tell me u arE already losing almost 3 pound
Replyin two days well then GREAT FOR U,and i m going to do
what u r.this is so good for u and OTHERS losing like
that! i am right now on sun EASTER EATING MY 1/2 piece
lil rye bread PLAIN with hot tea then a bowl this morn
of ONE CUP ONLY WITH 2% MILK as i usually do with special K i am sur i will lose in two or three days on this two or one pound,will check back witcha and i lost last week TESTING ANOTHER DIET OUT WITH PROACTOL
three pounds! i love challenge(S)cause i am not the fat type just the STOMACH and that is going down waist
is now sunken in so i will let yall know what happen in three days bye!
Kelcie, you need to eat fruits, vegetables, and protein, either from animals or from tofu, soy, beans, etc. What you are doing is not healthy, and you'll regain the weight faster than you lost it when you stop it.
ReplyHello! I just started my first special K breakfast. Thank you all for your comments - it looks like it really makes a difference. I came on here to see what a serving size amount to, as I've never counted calories before, hence the weight problem! I am excited to start my 'lifestyle change' and I'll keep you posted. Good luck to everyone!!
ReplyWell I have tried so many things as far as diet goes around, and have failed. I'm 17 years old going into 18 in February, 5'2 and weight 155lbs. I want to loss at least 10lbs for a party coming soon (on March 3,2007) that is special to me. Then I have to look good for Prom because its my senior year that is in April, and of course I want to look the best on the night of my Graduation in May and then my vacation (in June) and I need to be able to wear a bathen suit and look hot!!!! I have 4 monthes to loss 20 pounds. I have faith that this diet is going to help becuase I have depression and I have stop eating a lot and I'm already lossing wieght. But this is going to help me not be depressed any more becuase I'm going to have something to focus on "My Diet & To Look Great"
ReplyI'm also doing this because I want everyone to be like "WOW" you look great or "sexyer Than Back Then" becuase if you would look at me am not that big I have nice looking legs, breast, and my hips are just the right size. Every one tells me that Im not fat but I still want to lose the over wiegth. To fell good about myself.
WHAT A BUNCH OF MALARKY I HAVE BEEN ON THIS DIET FOR OVER A MONTH AND HAVE'NT LOST A POUND.ALL I NEEDED TO LOSE WAS THE 6 POUNDS BUT IT SEEMS I HAVE GAINED 2 SINCE THE START
ReplyI think that you should keep a food journal so that whenever you get angry or frustrated you write it down. This help keep me from eating when I am stressed. I got this from Oprah and also after reading Dr. Phil's book. I am also doing the Special K Diet and drinking a lot of water.
Replyi went on the special k diet just because im in love with the cereal, so why not eat what i love and lose wieght at the same time. ive been on it for like a week and a half and ive already gone from 128 to 121.. BUT i do run 5 miles everyday so im not giving all of the credit to this delicious cereal even though i am in love with it.
Replyi'm actually on a diet right now and i've lost 5lbs in 1month. i've lost of total of 60lbs in 4 years from strict dieting as in. no sugar, no white flour foods (bread, pasta, pizza). i gained 20lbs after college and started going back to the gym. it was harder this time but i started increasing my fiber intake. dried apricots, WHOLE wheat (rasin bran spinah broccli carrots). and i added more cardio. i always go on the elyptical machine for 30-40 minutes. i also read that to lose tummy fat u have to do cardio (tredmil, bike, run, elyptical) for an hour. which means u actually have to burn 300-400 calories 7 days a week to lose tummy fat. IT WORKS. my stomach fat has gone down. i've lost 4 inches so far all over my body. so 4 years ago i was a size 20. then went to a size 12. now i'm 14 and i wanna get to an 8 cuz that's what my body is actually supposed to be. I don't want to be a stick figure but i do want to get rid of extra "baggage".
ReplyActually, I did the Special K diet 18 months ago, lost 19lbs, and have kept every ounce off. It really worked for me, and I THINK that maybe the principal behind it is that it sort of 'keeps things churning over' (if you know what I mean!). It seemed to speed up my metabolism, and although I don't do it religiously any more, whenever I feel I've had a bit of a splurge, I go back on it for a couple of days and soon feel back to normal. But of course, as with all diets, the 'right attitude' is essential..and of course, preferences come into it. I like cereal, so I was okay...but diets which prescribe FRUIT (eeeew!) and there's no way I could stick to them!
ReplyI've been doing the Special K challenge and truly was hard the first week to feel full etc.. hunger etc... this is my 4week and have been doing the "diet" and also including the new protein bars and water.... for cereal when i dont feel like it and been doing 45mins cardio 4/5x's a week and 3 days of strength training ive lost 5 lbs.. and 7 inches aroind my waist etc... but changed my diet all togther no more red meats ... more fruits and veggies... fish and soy burgers..... no more fried foods...
Replydawn /las vegas nv
I just read all of the comments listed above
Replyand I am sorry I have to agree with most.The first thing high fructose corn syrup,no,no and partially hydrogenated palm kernel oil. I just paid $4.89 for chocolatey delight I am sorry I did not read the ingredients befor I bought this cereal. Kellogg's is a good company but I can't aford the junk thay are using in there product.Please improve upon all your products and make Michigan proud to have your company. A michigan resident.
I did the Special K diet, even though I was already eating semi-healthy, not drinking pop/soda or juices, and drinking lots of water. I was able to lose an additional 6 lbs in two weeks, just as the claim says on the box. The diet works because, I normally was not eating breakfast, causing my metabolism to slow the break down process. Since I eat breakfast and lunch now, with snacks in between, I have my metabolism breaking down calories all day, rather than just at night. I also am very active and exercise three times a week. The diet works, try it and you will see.
Replyyeah i agree i never ate cereal before and i ran low by the affternoon now with eating cereal and snacks in between and lunchs .. i have more energy and burn more calories as well.. i wake up early without feeling so BLAH..... all it takes is time and effort and knowing with in time and patience your body will change and so will your attuide
Reply
In the past six months, with the special K diet, I've gone from a size 20 to a 12 (I'm 5'10"). I have never felt healthier or happier about myself. I haven't been a 12 since I was 10 years old (I was a very chunky child)! But yes, it's a way of life change, if I went off the diet the weight would come back, but I honestly really like the diet. I'm a vegetarian so I only eat fruit and grains anyways so it's really not all that different. And their meal bars have a lot of protein and now they also have a verion of the cerial with extra protien too. So it's healthy.
ReplyI've lost seven pounds using the Special K Cereal, but tonight I had a melt down. It's Valentine's Day and I'm alone. I needed some comfort food. I opened my new box of Special K with chocolate, ate a bowl and felt instantly warm and fuzzy.
ReplyThank you
T
I've altered this diet a little and I'm in love with it. The cereal is awsome because it tastes great. Eating less after a period of time lets you get fuller quicker too. I've lost weight on it, but I couldn't have without exercise. You're not going to lose weight by sitting on your ass all day. I find having a bowl in the morning, some chunk light tuna or another bowl at lunch, and something healthy for dinner works just fine. Of course you need more than a cup to get full but dieting is based on portion control. This works but...I'm really addicted to the cereal. It's too good, it's like a drug.
ReplyI went to China for 3 weeks and lost 7 lbs.
ReplyI ate two bowls of cereal a day with 1% milk, drank only water (during the day), had fruit for snacks, and had a small dinner for 1 month this past summer. I lost 12 pounds!!! Then I went on vacation and had just about every meal out and gained it all back in two weeks!!
ReplyYou can't expect to eat every meal out and not gain the weight back thats insane of course you will! You have to replace the cereal with other healthy foods with the same calories.
ReplyI have tried the special k diet before, and it has been the only diet that has worked for me. The only problem was that I ended it in two weeks, because I got tired of the cereal. but now I want to lose 20 pounds to get in shape for the summer, so I thimk I will try it again. And this time I will make sure that I eat a bowl every other meal, and try a different flavor of cereal.
Replyi have a question, i sorta had an eating issue like 2 years ago, and i about 105 and got down to 88 pds. i go help to recover, and have been doing good, but iam now around 111 pds, and i havent really changed my eating habits and have always kinda ate less then i should, except i did stop excerising alot. but for the past month and a half, i have been running like crazy and doing ab work and arobics. i just feel as if i cant lose weight a fast as i used to. do u think this diet will work for me? even with all of that happening?
ReplyMy goal was to merely lose 10 pounds and so started a cereal diet and lost the pounds in 6 weeks. I love cereals: grape nuts, weetabix, shredded wheat, you name i ate them for lunch and dinner BUT only for 5 days a week. Monday to Friday. The weekends I ate normal balanced meals and the occasional burrito. My point is there is no food we all haven't had and if you just merely do the cereals for a set period during the week (5 days) you can have a piece of that cake or treat yourself to a fav meal on the weekend. You will certainly find that come the weekend you have no taste for that Chicken Curry u were planning on having when u were chomping on cereal. Don't resort to Special K for there are a zillion other tasty cereals out there and it REALLY does work especially with a break inbetween. You save money too for those work lunchs become history!
ReplyI'm almost 22 years old and started gaining weight from the birth control I was using. I gained 20 pounds within 2 years, and i've been trying different things, pills, salad everyday, but nothing worked. And i can tell you honestly, since i've been doing the special K plan, i've so far lost 4 pounds in one week. And it's not that you have to eat cerel for every meal, you have to go by the plan that's best for you! I recommend going to there website and filling out what you would like to eat. Then they'll give you a two week meal plan, and it works! At dinner I eat whatever I want and I drink Coke One, or some crystal light. And of course you need to excersise atleast 30 min to 1 hr a day. Do this and you should loose weight. You just have to be positive about it and keep it up. Needless to say, I am satisfied with the Special K plan.
ReplyI'm starting the Special K diet tomorrow, and i'm pretty excited. I'm sure it'll work out for me, I have good will power. I know someone who was on the Special K diet and lost weight, so I am sure it will work as long as you stick with it.
Good luck to everyone testing this out!
ReplyI started the special k diet Mid January and have lost 20 pounds, and every day I do the walk away the pounds video by Leslie Sansone the 3 mile walk and I feel good and plan to keep going .......there is such a variety of special k cereals and products that it really has worked for me, and I even have gone out to eat and had some big meals........I feel great and can tell that I have a lot more enery, hope to be down 50 by my birthday in June. THANK YOU SPECIALK!!
Reply