Here is a list of foods you can eat on the cereal diet:
- Carbs: whole-grain cereals, whole-wheat bread, whole-wheat pasta, oatmeal, grits, air-popped popcorn
- Fruits: any whole fruits, such as apples, bananas, oranges, strawberries, and watermelon
- Vegetables: any vegetables, including lettuce, spinach, carrots, bell peppers, and mushrooms
- Protein: beans, tofu, peanut butter, egg whites, lean meats like chicken or turkey breast
- Dairy: low-fat or skim milk, low-fat or fat-free yogurt, low-fat cheeses, Greek yogurt
- Fats: reduced-fat, oil-based spreads, olive oil (in moderation), cooking sprays, reduced-fat mayonnaise
Full Answer
What are the top 5 healthiest cereals?
What cereal has the least sugar?
- Crispix: 3 g. …
- Special K: 3 g. …
- Frosted Mini Wheats: 2.64 g. …
- Rice Krispies: 2.4 g. …
- Kellogg’s Corn Flakes: 2.25 g. …
- Kix: 1.8 g. Rebecca Harrington/Tech Insider.
- Rice Chex: 1.5 g. Rebecca Harrington/Tech Insider.
- Cheerios: 0.75 g. Rebecca Harrington/Tech Insider.
How much weight can you lose by eating cereal?
Cereal dieting is a simple and effective strategy to lose weights. With this diet plan, you can lose eight pounds in one week. If you enjoy eating your cereal in the evening time too, you will block carbs calories and melt fat while you sleep. The good news is that you can lose a jeans size in just 4 weeks. You can lose even more that a jeans size a month; with a hearty cereal at breakfast, a ...
What is the best diet cereal?
The Best Breakfast Cereals for Weight Loss
- Classic General Mills Cheerios Are High in Fiber, Low in Sugar. ...
- Kellogg's All-Bran Complete Wheat Flakes Deliver When It Comes to Fiber. ...
- General Mills Fiber One Original Is a Fiber Powerhouse. ...
- Kashi 7 Whole Grain Nuggets Serves Up a Variety of Grains. ...
- Kellogg's Bite Size Unfrosted Mini-Wheats Have No Added Sugars. ...
How to lose weight with a cereal diet?
Your Cereal Meals
- 1 cup whole-grain, protein-rich cinnamon cereal, such as Kashi GoLean Cinnamon Crisp, Cheerios Protein with Cinnamon & Almonds, or Special K Cinnamon Brown Sugar Crunch Protein
- 1/2 cup milk (2 percent, fat-free or unsweetened almond or coconut milk)
- 1 small serving of fruit, such as a small apple
Can you lose weight by only eating cereal?
You may lose weight on the cereal diet as a result of calorie restriction. Still, you may not be able to keep the weight off long term due to some of the effects that calorie restriction has on your metabolism.
Is a bowl of cereal with fruit healthy?
Ready-to-eat breakfast cereal can make for a convenient, healthy and balanced breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit.
Can I eat cereal everyday and lose weight?
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.
Will I lose weight eating 2 bowls of cereal a day?
EATING a bowl of cereal twice a day can lead to significant and sustained weight loss, research has found. A study has revealed that having cereal for breakfast and lunch, then a normal evening meal, can help the overweight and obese shed the pounds.
Does cereal make you fat?
Many cereals are low enough in calories that they won't make you gain weight, as long as they're part of a balanced diet that fits your daily calorie goals. However, all cereals are not equal. Some are high in calories, contain added sugar or are made from processed grains. All of these factors can cause weight gain.
Can I eat cereal at night and lose weight?
The most important factor in determining whether eating cereal at night is healthy is whether it fits in with your goals and the rest of your diet. If you're aiming to lose weight and you've already eaten your daily calorie quota, cereal will put you into a calorie surplus, which won't help.
Does cereal cause belly fat?
That's the stuff that will lead to the excess belly fat. Plenty of cereals are high in sugar, yet low in fiber and protein, so soon enough, you'll feel hungry again. Plus, eating a healthy breakfast every day can help you lose weight quicker.
What meal should I skip to lose weight?
Skipping breakfast and other meals is one behavior studied as a factor influencing weight outcomes and dietary quality. Based on evidence that skipping breakfast reduces total daily caloric intake, some weight-loss recommendations include skipping breakfast (i.e., intermediate fasting) as one strategy to use.
How can I lose my stomach fat?
19 Effective Tips to Lose Belly Fat (Backed by Science)Eat plenty of soluble fiber. ... Avoid foods that contain trans fats. ... Don't drink too much alcohol. ... Eat a high protein diet. ... Reduce your stress levels. ... Don't eat a lot of sugary foods. ... Do aerobic exercise (cardio) ... Cut back on carbs — especially refined carbs.More items...•
How much weight can I lose on the cereal diet?
But according to the Special K Challenge, you could lose up to 6 pounds in 14 days if you eat cereal or other Special K products for breakfast and lunch, plus a regular dinner. The Special K Challenge promotes quick weight loss through portion control at snacks and two of your daily meals.
Can I survive on cereal alone?
Though licensed dietitian Jennifer Christman disagrees. "A lot of mass-produced cereals are fortified with many of the vitamins and minerals you need," she tells me, "but there's no way you can get everything you need without a well-balanced diet." She says this very gently, after politely laughing at me.
Does cereal make you fat at night?
A (modest) late-night snack might even help if you're trying to lose weight. A 2004 study found that people who had the option of small bowl of cereal before bed actually burned more calories throughout the day than those who were cut off after dinner.
Getting Started: How to Pick a Healthy Cereal for Weight Loss
Schoffro Cook and other cereal experts we spoke to — including University of Scranton’s Joe Vinson, PhD — are all fans of options made with 100 percent whole grain and very little added sugar. Choosing a protein-rich cereal can also help boost results, notes Schoffro Cook.
Why the Special K Cereal Diet Is So Effective
A cereal diet is a lot like a shake diet, but with one key difference: It’s more satisfying. The reason? Research shows liquid calories lack the ability to make us feel full. By contrast, brands like Kashi GoLean and Special K Protein are loaded with hunger-killing fiber, protein, and antioxidants.
Cinnamon and weight loss go hand in hand
When Vinson tested dozens of cereals, he found all whole-grain cereal is high in polyphenol antioxidants — but those with added cinnamon “are about six times higher than the rest.” Turns out, polyphenols interfere with carb digestion in a way that “prevents some calories from being absorbed by the body — so they don’t count!” A preliminary Japanese study also found that polyphenols cause a short-term burst of faster calorie-burning.
Your Cinnamon Cereal Diet Meal Plan
Inspired by recent research and tips from top experts, our nutrition team created this no-fuss plan for you to try. While using this plan, you’ll average about 1,300 calories a day — but it should feel like a lot more. Make water your main beverage.
How to Create Your Own Cereal Diet Menus
To customize this plan, build two meals per day around 100 percent whole-grain cereal with up to 240 calories and at least 11 grams of protein per serving. To maximize results, opt for cereals that are lower in sugar and contain cinnamon.
Taking Cinnamon Supplements for Weight Loss and Bonus Benefits
Though you can get up to 500 mg. of cinnamon a day from the cereal on this plan, taking a cinnamon supplement (like Trunature’s CinSulin ( $44.95, Amazon) or Nature’s Bounty Cinnamon 1,000 mg. ( $7.21, Amazon )) makes it easy to increase your intake even more and get even more health benefits.
Is cereal healthy?
I believe all foods can play a part in a healthy, balanced diet...even store-bought cereal! However, store-bought cereals are quite processed and often created with unnecessary ingredients and sugars. Back in the day I would only read the nutrition facts and wouldn't even glance at the ingredients list of foods I bought at the grocery store.
What is the healthiest cereal to eat?
Everyone has different health goals and needs, so the healthiest cereal for you may not be the healthiest for someone else. However, for me personally I love making homemade cereal so that I can control the ingredients in the cereal.
Nutrition of store-bought cereal versus homemade cereal
To give you a better example of the difference between the ingredients in a box of store-bought cereal and a homemade cereal option, I thought I would show the ingredients in both right next to each other so you can compare them.
Possible ingredients for healthy fruit cereal
To make a healthy bowl of fruit cereal you'll need just a handful of ingredients, many of which are optional depending on your taste preferences and what you have on hand. The main ingredients you'll need are fruit (fresh and dried), nuts and/or seeds, oats (either as plain oats, muesli or granola) and non-dairy milk.
How to make fruit cereal
STEP 1: Start by washing and chopping your fruit. I love to chop my fruit into different shapes to provide extra texture. For example I may slice half of my banana and chop the other half into smaller pieces.
What about food combining?
Some of you reading this post may be wondering about food combining. For those of you who don't know, food combining is a certain kind of diet where you focus on the foods you combine in a single meal. Certain foods digest quicker than others, so by combining similar foods in a meal, you can potentially improve digestion and/or lose weight.
Other healthy cereal options!
If you enjoyed this fruit cereal, then be sure to check out some of the recipes below that make for great store-bought cereal substitutes!
What Is the Cereal Diet?
"The cereal diet can mean a few different things, but the most popular method involves eating only cereal for two meals per day (ideally breakfast and lunch) and then enjoying a healthy third meal (usually dinner) consisting of vegetables, fruits, whole grains and lean protein sources," says Alex Lewis, RD, LDN, a dietitian for Baze.
Can You Lose Weight Eating Cereal?
If you're sticking with one bowl and a single serving of cereal per meal (no pouring freely from the box, here), then yes, you should lose weight, since you'll very likely be eating fewer calories than you normally would.
Are There Any Benefits to the Diet?
When it comes to pros, the diet could help you get on the path to losing weight, as it's a good motivator with a strict eating plan and schedule. "Many people do well in the short term following a set plan, and the cereal diet certainly fits that bill.
What About Drawbacks?
The diet is technically safe for most healthy people. The issue, though? "It may be easy to do this for a few days, since it takes the guesswork out of what to eat, but as time goes on, the body and your mind will likely feel deprived and you'll be more likely to have intense cravings and overeat later on," says Jones.
How to Get It Right
"I really don't advocate that people follow this diet, since it takes the emphasis away from eating more whole and unprocessed foods," says Jones.
Day 1, Monday: I'm living a blessed life
I'm late for work, so I begin my first cereal-only day on the subway with Froot Loops (as dramatically recreated above). Normally, I consume approximately 2,000 calories a day. To keep my diet stabilized, I want to match that number as best I can.
Day 2, Tuesday: I still feel pretty good!
I feel a little sluggish in the morning, but my energy's quickly rejuvenated when I crack open a fresh box of Lucky Charms for breakfast. I have two bowls, and hum on pure, high-fructose Irish luck until lunchtime, when I toss back one bowl of Special K with some banana slices. Overall, I'm feeling pretty good, and I think this is a damn fine idea.
Day 3, Wednesday: I crave fruits and vegetables
I eat my morning meal with two millennial co-workers who were inspired to take up the spoon with me in solidarity. The support feels good. But, I find myself suddenly repulsed by CTC, delicious as it is, because I've eaten like, 2lb of it in the past 48 hours.
Day 4, Thursday: Focusing is a thing of the past
It is the halfway point of my oat-filled hero's journey and I have hit a wall. Weird things are happening. I'm having a hell of a time focusing. I find myself standing up and walking around. I talk to people I don't normally talk to, and my words are senseless. I force myself to eat plain Rice Krispies. I do so without milk.
Day 5, Friday: My outlook is bleak
I cannot bear to drink any more milk, so I eat my Frosted Flakes breakfast serving raw dog, no liquid. I've lost my lucky spoon. It's impossible to get work done, and I feel slightly intoxicated. I crave weird and random foods and flavors. I find myself wanting to taste ketchup. I smell a phantom plate of celery.
Day 6, Saturday: I never thought it would get this bad
I wake up and don't do much for a while. I feel OK, actually. I do errands and then go running. My legs feel as if they are submerged in a bowl of soggy Wheaties -- and I don't get far. Afterwards, I eat a bowl of Special K. I eat some beerios (cereal -- in this case, Rice Krispies -- with beer as milk) to pregame for the night.
Day 7, Sunday: My brain may never be the same
I wake up. Eat two bowls of dry Waff. I think here, at the end of all things, I might have found some peace in my journey. Some zen among the hordes of rice crisps and sugar balls and fake marshmallows. Ultimately, I think I proved my point, though, now I kind of forget what that point was, or if I even had a point.
Cereal Diet Health and Weight Benefits
A review in the September 2014 issue of Advances in Nutrition found very or quite good evidence that high fiber, wheat-based cereals could improve bowel function and lower the risk of diabetes. Regular breakfast cereal consumption was also associated with less risk of developing overweight or obesity.
One or Two Bowls a Day, Not More
It's worth noting that reputable cereal manufacturers do not promote eating solely cereal and milk, as this is a very restricted diet, and such restricted diets are unhealthy.
Limit sugar
Try to choose a breakfast cereal with under 5 grams of sugar per serving. Read the food label to find out how much sugar the product contains.
Aim for high fiber
Breakfast cereals that pack at least 3 grams of fiber per serving are optimal. Eating enough fiber can have numerous health benefits ( 14 ).
Pay attention to portions
Breakfast cereals tend to be crunchy and tasty, and it can be very easy to consume a high number of calories. Try to measure how much you’re eating, using the serving size information on the packaging for guidance.
Read the ingredients list
Ignore the health claims on the front of the box, making sure to check the ingredients list. The first two or three ingredients are most important, as they comprise the majority of the cereal.
Add some protein
Protein is the most filling macronutrient. It increases fullness and reduces appetite.
Breakfast and Blood Sugar
Research shows that starting the day with a higher-fat, higher-protein, lower-carbohydrate breakfast can help stabilize blood sugar levels and control weight in people with diabetes. 1 Protein and fat help keep you feeling full for longer. And that means you're likely to eat fewer calories throughout the day.
Can Cereal Be Healthy?
Of course, some cereals are healthier than others. There are a lot of processed cereals on the market that are full of calories, carbohydrates, and sugar—none of which are great for diabetes.
Tips for Diabetes-Friendly Cereal
If you choose to eat cereal for breakfast, here are some tips to help you lower the carb content and make this morning meal more diabetes-friendly.
Types of Whole Grains
When shopping for cereal, look for the following words on the nutritional label to ensure you're choosing one with whole grains.
Common Hidden Sweeteners
Finding hidden sugars in the ingredients list can take some detective work. Here are a few terms that manufacturers might use to describe the sweeteners that have been added to your cereal.
Choosing the Right Brand
If you have diabetes, you can figure out which cereals work best for you by testing your blood sugar before and two hours after you eat. If your blood sugar levels are on target, then that cereal is a good option.
Summary
Cereal isn't a good breakfast choice for everyone with diabetes, but it may be better than eating nothing at all. In fact, the right cereal can add vitamins, minerals, and fiber to your diet and also prevent low blood sugar.