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- So, the short answer is yes, the Special K diet may lead to weight loss. What’s less clear from the research is whether you can keep the weight off once you go back to eating three regular meals a day.
www.healthline.com/health/diet-and-weight-loss/special-k-diet
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Does Special K cereal help you lose weight?
Jan 31, 2012 · Yes you'll lose weight no problem (you caould eat any cereal it will have the same effect), but after you lose the weight remember you have to cut down your food intake to what your body needs at its new weight or the weight will pile on again.
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Yes you'll lose weight no problem (you caould eat any cereal...
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Jan 13, 2022 · The Special K diet is a two-week challenge that replaces two meals a day with Special K cereal for weight loss. Learn the pros, cons, and what you can eat.
- Overview
- What can you eat?
- A sample meal plan
- What are the pros and cons of the Special K diet?
- Is the Special K diet healthy?
- Can it help you lose weight?
- Is the Special K diet a good fit for you?
- Other weight loss options
- Bottom line
The Special K diet is a 14-day program that involves replacing two meals a day with a bowl of Special K cereal and low-fat milk. You can also snack on whole fruits, vegetables, and portion-controlled Special K bars or shakes a couple of times a day. The third meal of the day can be a regular, balanced meal.
This diet plan, sometimes called the “Special K Challenge,” was created by the Kellogg Company. The diet claims to help you lose up to six pounds, or drop a pants size, in just two weeks.
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. The bulk of what you eat involves Special K cereal, Special K bars, and Special K shakes. Beyond that, try to prioritize the following foods:
•fresh fruits
•fresh vegetables
•low-fat dairy products
•lean protein
•whole grains
With the Special K diet, a typical daily meal plan might look something like this:
There are no specific meal or snack timing guidelines. If you wanted to, you could have your “dinner” meal at lunchtime or even in the morning. You can also switch your snacks around however you’d like. The main goal is to replace two meals each day with cereal and milk.
Pros
•Special K cereal is readily available at most grocery stores. •No special cooking or preparation is needed. Just pour and eat. •You are encouraged to eat breakfast and not skip meals. •The diet is suitable for vegetarians. •If you stick to the plan, you will likely see results, at least in the short-term. Was this helpful?
Cons
•Special K may be too low in calories to keep you feeling full for long. •The diet doesn’t provide guidelines for what you should eat for dinner, so you may end up eating foods that are too high in calories. •Exercise is not part of the program. •Weight loss may only be temporary, possibly leading to yo-yo dieting. •You have to buy Special K cereal and other branded products. Was this helpful?
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.
One study funded by Kellogg’s Co. 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 3.5 pounds.
The people in this study cut their daily calorie consumption by an average of 673 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 3.5 pounds, and an inch off their waistlines.
These studies both focused on short-term weight loss. They didn’t look at whether the participants were able to maintain their weight loss after two weeks.
If you have a health condition or if you’re unsure if this diet is right for you, be sure to talk with your doctor before starting it. It’s also generally a good idea to ask your doctor before you make any changes to your diet, even if it’s only for a short period of time.
If you are a healthy adult and you don’t have any health issues, this diet may help you shed a few pounds fairly quickly. It may also be a good way to help you establish healthy eating habits, like not skipping breakfast or other meals during the day.
Additionally, it may help motivate you to follow a longer-term weight loss program.
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 4,800 people who have successfully maintained their weight loss. Their secret to keeping the weight off long-term included:
•eating breakfast
•exercising every day
•following a balanced diet
Beyond food, try to shoot for 150 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. If you’re looking to drop a few pounds fast, the Special K diet may help you achieve quick results. But, it’s not the best option if you’re looking for a diet to follow for longer than two weeks.
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.
Given that the average calorie count in a serving of Special K is 120-140 calories per 1 cup of flakes, it is a fair expectation that people would lose weight if they ate Special K for breakfast every day.
Jan 19, 2023 · How much weight could you lose with the Special K diet? According to Kellogg's, individuals can lose up to 6 pounds in 14 days on the Special K diet . The brand also had the famous slogan that you could 'drop a jeans size in 2 weeks' whilst following the plan.
May 10, 2022 · The Special K Diet, also sometimes known as the ‘K Diet’, is a two-week challenge that replaces your breakfast and lunch meals with Special K cereal and bars, plus a regular dinner. It promises quick weight loss, suggesting up to 6 lbs in 14 days is possible.
Jun 29, 2009 · Special K: a nutritional breakdown. The following applies to a 30g serving of Special K Original: Special K calories: 113kcal ; Special K fat: 0.5g (0.1g saturated) Special K fibre: 1.4g ; Special K carbs: 24g (4.5g of which are sugars) Special K protein: 2.7g ; Special K salt: 0.3g
