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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Tomorrow will be my first day on the SpecialK diet.Despite some of the negative feedback, I'm very excited about starting my diet!To those of you who have suceeded on this diet you are my inspiration!Today I'm at 137, my goal is to be at 125...Wish me luck!!
ReplyTDarden
I have been on the special k diet for 3 months and I have lost 25 pounds. You can use any low fat cereal and achieve the same results. I also like the special k cereal bars.
Replyhi
Replyi had a baby end of 2006 but before i had her i weighed under 9 stone but now weigh 11 stone and no matter what diet i do i cannot seem to loose weight. im really interested in trying the special k diet but wanted to know does it really work?
please let me know how you have done on the diet. thanks
I have replaced 2 meals a day by having a bowl of special K w/skim milk & fruit. I then have a normal dinner. I have been doing this for 6 days & I have lost 3 pounds so far. I am within the normal weight range with just a few excess pounds that I wanted to shed, so I thought this would be ideal. Because I was used to such a high fat lunch of cheeseburgers, fries and the like, this was a good choice for me. The first 3 days, I did feel some real hunger pangs, but I stuck it out & I am starting to feel better about not feeling so full & sluggish during the daytime & intend to add salads & other healthier foods after a two week period. So this was a great jump start for me to healthier eating. This is indeed not a magic diet, it simply gives us high fat eaters a controlled way to eat less calories & less fat. It is really just a tool to help point you in the right direction, so I dont understand some of the stronger opposition I have read in this website.
Replyokay so I started the diet last monday and you know I think that the one thing I am doing wrong is that I am eating to big of a dinner. about how much did you guys eat for dinner during the diet. I am trying to eat healthier, and yes you do feel those hunger pangs, but I think that when it comes down to it the cereal just tastes better and more apetizing when your hungry like that. so I don't know I haven't really noticed anything different. I am not to sure that I have lost any weight, but you know Ir eally do like the cereal. The one with the strawberries is really good. so yeah any advice.... let me know.
Replywell i just stoped eating crisps and chocolate and chips and really fratty foods and after 5 weeks i lost half a stone.
Replyi would say i am quite over weight and loosing this half a stone has made me feel a lot better and i can see the difference in my body.
i started the special k diet but with a different cereal like weetabix and shredded wheat.
does this cereal thing actually work?
Hi all was just reading some of the comments.
I belong to another diet challenge I have been on it for 10 months.
I have been at a plateau now for a month and thought that I would try this to kick start my metabolism again.
I will let you know if this works.
ReplyHi!
I started the Special K diet and went to the doctors to be weighed after the 2 wks was up and I lost 8lbs!! It really worked for me and I still had treats at the weekend.
Not started off too good this week as I had the bank hol but trying to keep to it for a 3rd week although they suggest to have a break.
I find with this diet you are able to have snacks and normal dinners and still lose it so thats great for me!
Going to stick at it!! Good luck to all those who try!
ReplyThat's a great way to shed off the pounds only cereal .
Replyi just had a baby and i need to loss weight so im going to try the special k diet and see if it works....but the only thing that worries me is if iam going to actually have time, beause with a 4 month old baby its hard to even find time in the day to actually eat, and when i do eat its just all junk food because i just need to pop in the microwave of just grab it and good... so i do hope that this will work...if this helps me loss weight i will be so happy and drop to my knees and thank god...because its hard looking in the mirror everyday and seeing someone that i dont reconize anymore...and i want to be able to look in the mirror and say its really me....
ReplyBut if that diet doesnt work then i will try the Post diet...becasuse one is bound to work for me...but if anyone knows a easier way for a women who just had a baby, to loss weight please do tell....i would really apprecite....
I just had my second baby and need to lose the baby weight, too, so I'm right there with you momma! It is very tough to find time for yourself when you have little ones. I have a two-year old and an 8-week old. I have to lose twenty pounds that I put on this pregnancy because I refuse to buy bigger pants! I try to run on my treadmill when the kids are asleep, or take them for a walk in the stroller. For snacks, I buy healthy snacks for my 2-yr old that, if I need to grab something to eat, I can eat his without feeling guilty. He loves the Special-K cereal bars! I just started the Special K diet today, so we'll see how it goes. But don't hate your body or feel bad about a few extra pounds, think about the miracle it performed by giving you a beautiful baby! Good luck!
Replythats why its up to your fatass to workout while being on the diet to keep the weight off IDIOT!!!!
ReplyHi Maria. My friend just had a baby too and is trying to lose the weight. She is on the Special K diet and so far is doing great. I was also on it. All you need to do is to eat a bowl at breakfast and at lunch with say pure orange juice, not juices high in sugars and it's very important to drink water since it flushes you out and takes down the bloating or swelling. i drink 8 to 12 glasses a day and eat lots of fruits and vegetables and lean meats like sliced lean or light turkey breast at supper with a sandwich with whole wheat bread for example. If you can try to get some exercise that will help the weight fall off faster with this diet. Even say going for walks once a day 3 to 4 times a week pushing the baby in ths stroller. I bought a few aerobic tapes and dvd's which has lots of cardio to burn fat and calories. Plus running after your little one when she gets a little older will keep you busy, active and on your toes so it will all add up. I had twins two years ago and lost 45 pounds on this diet. So I know it's hard but eventually the weight does comes off. Good luck!!! :)
ReplyIf you just had a baby this diet is probably not going to provide enough calories for you as well as the additional calories needed for feeding the baby.
Replytoo loose weight do we have to eat '' special k '' cereals or can we eat other types of cereal like total from general mills? and snack with a special k bar? or if we don't use all of the special k products the results won't be what it's stated?
HELP!!!!
ReplyThe study also said that the Special K diet works well in setting your expectations for the Volumetrics diet. This is important because you can't be on the Special K diet forever! And, if you go back to your normal diet afterwards, you'll gain back the weight. So - if you want to follow the study closely, pick up a copy of the Volumetrics diet book.
Good luck!
ReplyThe Special K diet does not work..like someone mentioned before ..it only works on older people. IT sucks!
Replyso are you saying that special K cereal knows how old a person is ? do you think that special K cereal would work for someone who is 49 years old and 1/2?
Replyim 12 and i weigh 185 pounds and i want to lose 50 pounds i wear a size 12 in pants and im starting the k diet tommorow and i would love to know how long it should take to lose 50 pounds someone tell me please
ReplyYou should expect it to take at least the better part of a year.
ReplyAccording to Special K, this is supposed to be a 'jumpstart' diet to help you lose weight fast before starting a real diet. It does encourage "exercise" in addition to just eating "better". However, I exercise 5-6x a week--and by exercise I mean run at least 3 miles--and since I started the Special K diet a few days ago (to jumpstart my goal of dropping the extra weight that I'm choosing to blame on college life's excess of cheap-beer-latte-and-dining-hall-food-carbs), my body hardly has the energy to keep up with my ambition. This is not the way to develop good eating habits that will allow you to maintain your weight for years. By all means, have cereal for breakfast (look for ones with protein and fiber, to fill you up, give you energy, and process your carbs better), but to really succeed, don't just restrict your calories for the rest of the day-make sure the ones you are eating contribute as best as possible to your lifestyle. Failing on a cereal diet doesn't make you a failure: it's highly unrealistic, unless you only burn about 800 calories a day or less.
ReplyOf course you are going to lose weight. A bowl of cereal is definitely less calories than a regular meal. This "diet" is simply starvation. You can simply eat healthier foods for your meals and cut out the extra calories that way without sacrificing your health-- sorry friends, but a bowl of cereal does NOT provide you with all the nutrients you need for the day! PLUS when you stop substituting cereal for two meals a day you will begin to regain lost weight unless you modify your REGULAR diet. Fad fad fad.
ReplyI'm currently weighing 178 pounds. Three years back ,before the birth of my son I weighed 120 pounds. My son encountered a lot of health problems.I took out my depression in eating all that I wanted.
ReplyNow, I have to go to my country to attend my sister's marriage. I'm really really scared of my relatives comments. I desperately want to lose atleast 20 pounds in 2 weeks.
I have started the special K program from today. Will update about it later. Meanwhile, I would really appreciate if anyone can give me some encouragement and advice.
First, the most important part - is your son's health good now?
Second, losing 10 lbs a week is insane. One pound of fat is 3,500 calories, or 500 calories a day. To lose a pound of fat, you need to do some comination of increased exercise and decreased eating to the tune of 500 calories each day. To lose 20 pounds in two weeks, you would need to increase exercise and decrease eating of 5,000 calories a day. Note that you probably eat no more than 2,500 calories a day now... Not only is this herculean, it would be incredibly hard on your health. As a rule of thumb, losing more than two pounds a week is tough.
If your relatives comment on your weight rather than your son's health, they need a hug and an enema.
ReplyI agree with Quito. Go out and buy a couple of outfits that make you feel slimmer (get a bodyshaper undergarment if it helps boost your confidence) and you'll look thinner. You are not gonna be able to lose 20lb in 2 weeks, but you can lose maybe 4lb. Have a nice trip.
ReplyHi Quito,
ReplyFirst of all thanks for your kind comment.My son is doing better now but not yet completely alright. Still, we have crossed the difficult phase.
I know I cannot lose 20 pounds in 2 weeks. I started with special K diet this morning. But I'm feeling hungry already and want to eat something good for dinner.
Anyway, I totally take your advice. I'll try to reduce gradually. Will try to take my relatives comments in a positive way. Thanks once again.
Hi Jan,
ReplyThank you so much for your idea. will try that. I shall update you more after my trip. Hugs.
tastes gross and not filling.
doesnt make you lose weight, its all in your head.
Replyyoure better off eating tastey fruits and vegetables rather than the crap kelloggs has offer
HEY EVERYONE!
Replywell I'm 14 and just started going on the special K diet. I'm not really aiming to loose weight, but tone for the summer. I'm 5'1 and 105 pounds, but I just need to tone my mid sections and thighs..where all women have problems. Well, I just need some feedback on the idea of this. It's been 3 days and i feel fine. I'm also a dancer, so the working out is no problem. I also should eliminate the pop and junk foods, but haven't let those things go yet. But my friends are saying that since im 14, and going on this diet, I may gain weight! Is this true?
You've go to be kidding me!!!! For all of you people who actually stay full from a measly cup of SpecialK, you must not have a big appetite to begin with. I have a HUGE appetite, and the confection crap does nothin, what a joke, it's like I have to comnbine it with something else.OATMEAL AND CARNATION BREAKFAST SHAKES ALL THE WAY!!
ReplyHey! I tried the Special K diet last year and lost 15 pounds in about 2 months..even with cheating a little bit! I'm 19 years old and 5'9, and Special K diet helped me get to about 137 pounds. Gained it all back at college but am going back on it this summer! it works!
ReplyI think some of you have the right idea the rest, is the average misconception. Take it from a daughter of a sports nutrition professor at at major college. A "diet" can consist of numerous things. But what he "preaches" the most is what works best for you. If the Special K diet works fine, if it doesn't find what does work for you. I had lost about 5 pounds drinking a slim fast at breakfast, a sensible lunch (i.e. weight watchers or a healthy choice), then a dinner a light meal. During the day I would have either a small bag of rice cakes (the 90 calorie) or fruit. But I was drinking more water through out the day. However I would still have my diet coke at lunch and dinner. When you have find the "diet" that works for you remember that it will work better if you EXERCISE. Take a 30min walk, park farther away, take the stairs instead of the elevator. By the way my mom have been on "a diet" all her life, so she tells me. For a lady entering her 60's and can still where a 6 petite thats pretty impressive. By the way James..carbs does not lead to diabetes...sugar does
ReplyI would like to know if the special K cereal that is Kroger brand works for the diet too. if anybody knows, please tell me, thank you...
Replyi have lost 18 lbs since april- i have been doing great during the week, but on the weekends it is very hard since i go out the eat alot... its all in moderation. i walk 30 minutes every morning, and i do treat myself... the trick is to try and eat differently everyday or u will get bored.... try a nutrigrain bar in the morning and a piece of fruit if u are running out of the house.. and a bowl of cereal in the evening. eat a well balanced lunch...its all abt portion control try and eat half of a meal when going out. it hard but in 2 weeks u will see results
ReplyYeah I went on this diet about a year and a half ago and did it for about 6 months and lost 60lbs. I went from 272 to 212. Then I stopped the diet and maintained the weight for a while. Then I started to eat fast foods again and now I weigh 225 I think I am going to go back to it. Oh and if your hungry between meals just drink water or eat fruit apples are the best because they fill you up. By the weigh I a male so being 212 was amazing.
ReplyOh and one more thing if I can do it so can you. Peace
Starting the special K diet today because I am going to T in the Park in two weeks, and I want to look better than I do now. Does anyone have any tips? Help very appreciated!
ReplyThe Special K diet worked for me. I wanted to lose a few pounds before my wedding but didnt have the time or energy to do a full life-changing diet. Just buy cereal and eat it for dinner....2 weeks later you will look a bit slimmer, but not unhealthy. You dont have to eat Special K every day either. A mix of healthy cereals will do the trick.
ReplyI just started the Special K diet yesterday and I have to say that I don't think I will do this again. It is now 4 pm and I am starving. Since I am practicing my discipline, I plan to finish out my 2 weeks but that will be it.
ReplyI started the diet a week and a day ago. Don't get discouraged by the hunger pangs!!! Try eating fruits in between. Fruits and avocados. They're very filling. Plus avocados contain healthy fats that our body needs. I've probably lost a couple lbs at least. My face is slimmer...back to its heart shape instead of round. And I have lost about 2 inches on my waist. I don't step on the scale because 2 years ago "she" and I got in a fight and I threw her away. Something about the numbers not being right...
ANYWAY.. I'll step on the scale when I KNOW KNOW KNOW I've lost almost 10lbs. We'll see. I'm not overweight- I am "healthy" according to BMI calculations...but I think I'm 1 lb away from being labeled as "overweight". Anyway... at 5'4 I think I'm 145. I would like to get abck down to 128-130. I'd be happy if Special K will take me there. I am getting married on September 15th and I want to shed the extra lbs before then. 50 Days!
But seriously, don't give up!!!! Drink Ice cold water. It supresses the appetite. Eat lots of fruits:blueberries, cherries, grapes, tangelos,etc.
Try veggies: cucumbers, avocados, tomatoes,...
A couple spoonfuls of cottage cheese works too.
For dinner- eat healthy. Start with a cold glass of water. Don't have a huge dinenr with seconds or thirds, and steer away from deep-fried or greasy foods. Grill some chicken or have some tilapia.
My fiance is Italian and loves to cook. Everyday I go to his house and they have sumptuous dinners. That is why I've been staying at home and eating my own dinner. :-D
Hahah...it just takes self control and discipline. Right now I'm just envisioning my wedding dress...so it helps.
Yesterday at lunch I caught the wonderful aroma of cheeseburgers on the grill at our towns "greesy burger", started drooling, then went up to my apt, grabbed my chocolate Special K, poured in some chocolate soy milk....and indulged in that. MMMM--MMMM---good.;-)
Oh but I want a burger SOOOO bad!
Also it helps if you buy the different varieties of the cereal. Changes up the flavor...because yeah-it gets bland. But I'm losign weight and its counts, and its ALLL worth it!!!! YESSSSSSS!
I'll keep ya'll updated on the progress!!!
Stay Strong dieters!!!
ReplyHi everyone, i started the special k diet yesterday,i go for a jog every morning, and come home to a nice bowl of special k, i find it filling, even with just skimmed milk, (even if that milk can taste like water!) I had that around 7am and i had my 2nd bowl at half 12! this afternoon i have fruits to snack on at work untill my tea tonight where ill have a change of something like crackers and cottage cheese? could any one recoomened if this is a safe way of doing this as i dont feel as strong as i normally do, and up till dinner time i was having a really bad craving for food but managed to fight it ! does it get easier? Im just hopeing to lose a couple of pounds in the next 7 days is this possible?!
Please coment back! thanks jade x
ReplyDon't starve yourself at dinner!!! Special K reccomends a small meal- and that works just the same. You'll lose a few lbs at least this week, but seriously, just eat a healthy dinner with some grilled chickedn or something.
Reply