While on the cereal diet, you should avoid foods that are high in fat, refined sugar, or calories, including cakes, fried foods, and full-fat dairy products. Added dietary sugars are linked to several health problems and should be limited to less than 5% of your total calorie intake (14). You may lose weight on the cereal diet as a result of calorie restriction.
How to Know If a Cereal Is Healthy
This cereal says whole grains, but what is has is oat flour and wheat flour mixed with sugar. A genuinely low-carb cereal will have minimal added sugars (watch out for sneaky ones like brown sugar) and no artificial sweeteners or harmful sugar alcohols. If guar gum or catalina flour appear as ingredients, they usually don’t impact the carb count significantly. Lastly, always ensure you’re choosing a gluten-free option if you have sensitivities or dietary preferences. In general, cereals with at least 10 grams of fiber and protein per 100 grams, along with low amounts of sugar and added fats, are among the better options. Per 100 grams, puffed whole wheat provides 12.5 grams of fiber and protein and contains no added sugars, fats, or salt.
- I also wished we had more exotic cereal in the house, but I refused to go out and buy any until these three selections were gone.
- The consistency of this cereal is akin to Grapenuts, which I happen to love!
- It can also be challenging to stick to, as it may lead to hunger, cravings, and dissatisfaction, especially if the individual has a physically demanding job or an active lifestyle.
- Two-thirds of a cup provides 90 calories, 18 grams of fiber (almost a day’s worth!) and less than 1 gram of sugar,” says Bonnie Taub-Dix, RDN, a registered dietitian.
- It offers quick preparation and can be paired with healthy fats, such as a small handful of nuts or seeds, to enhance the nutritional profile of your meal.
- Wheat is a source of gluten, which can cause problems for people with specific health conditions, such as celiac disease.
Best low carb cereal (keto cereals for breakfast)
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. The most successful diet plans are sustainable long term, with a gradual decrease in calories over time to lessen these negative effects (10, 11). Special K cereal has long been marketed as a healthy food that can help you lose weight, and some boxes of the cereal even had the instructions for the two-week challenge printed on them.
Cereal Diet Review: Does It Work for Weight Loss?
Psyllium is a plant-based form of soluble fiber that is probably best known as one of the primary ingredients in supplements like Metamucil. Catalina Crunch Dark Chocolate Cereal is a fantastic choice for a healthy, high-protein breakfast. With 11 grams of protein and 9 grams of fiber per serving, the cereal has unmatched staying power. It’s low in calories and contains zero sugar, making it a fit for folks on low-carb diets. The rich dark chocolate flavor may satisfy your sweet tooth without guilt, while the high fiber content may support digestive health and keep you feeling full longer.
Post Shredded Wheat Original
Smooth and filling, whole wheat is loaded with fiber and vital minerals. For a tasty and healthful breakfast, serve it with skim milk or fruit-topped yogurt. When selecting breakfast cereal for weight loss, there are https://www.psychologytoday.com/us/basics/diet a few important factors to consider. You should seek out foods that are high in fiber, low in sugar, and rich in vital nutrients.
What Happened When I Ate Nothing But Cereal for 5 Days
Cheerios has one of the highest serving sizes on the market with a one-and-one-half cup portion accounting for just 140 calories. A special occasion in a fortnight will the best time to follow this diet plan. If you are allergic to any of the listed foods or simply do not want to eat the same veggies or fruits for 14 days, here is a list of food substitutes to help you break the monotony. All material provided at LoseWeightByEating.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur.
Healthiest Cereals on Grocery Shelves, According to Dietitians
Through the vinnews milling process and the degree of refinement, various types of wheat flour are obtained. Boiled grains are sold in cans and are perfect additions to salads. Roasted corn cobs are popular outdoors, but this cereal can be used for baking bread and sweets too. StyleCraze provides content of general nature that is designed for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Have a mid-morning snack of a piece of fruit, raw vegetables or a low fat cereal bar.
Especially if your favorite cereal is lacking in fiber, Doebrich notes. When it comes to breakfast, few options are as quick and inexpensive as cereal. Unfortunately, your basic box doesn’t always get high marks for nutrition — and proposed changes from the U.S. If you’re trying to cut back on carbohydrates, this cereal has a higher carb content compared to others on the list, so you might want to explore other options. Wheat’ N Bran has zero sodium, making it a great choice for anyone looking to decrease their salt intake. A balanced diet that contains a range of other foods high in fiber should include breakfast cereal.
The Complete Guide to the Cereal Diet: Benefits, Risks, and Effectiveness
But take note of the choices’ sizes and pick one that is both age-appropriate and satisfies their dietary requirements. Depending on where you live and what you like, certain brands and goods may change. Selecting cereals with less processed ingredients, less added sugar, and more fiber is advised. You may make more educated decisions by carefully reading ingredient lists and nutrition labels. Unless you have a gluten sensitivity or intolerance, gluten-free grains are not generally beneficial for weight loss.
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But sometimes you need more to enhance the flavor or make it a complete meal. Here are my favorite cereal add-ins to bump up the nutritional value and fullness factor. If you prefer hot cereal or are just craving it when it’s cold outside, oatmeal is a solid cereal choice for weight loss—if made right. When compared to cold cereal, oatmeal can also support weight loss, and it’s just a matter of type and preference. This cereal also contains no added sugar (hard to find in a cereal) and only contains 100 calories per ½ cup, including skim milk added. Since it is a bit lower in protein, I would agree to add in an extra protein source.
Maintaining Nutritional Balance
This can make weight loss more difficult and lead to blood sugar fluctuations. Cereal doesn’t have to be the nutrition villain it’s often made out to be. While some are loaded with sugar and better suited for a treat, there are plenty of boxes with tons of fiber and protein—two important nutrients that can support your weight-loss goals.
Rules for Healthier Cereal
In addition, after the intake of oatmeal, you will feel fuller than usual which will cut down on the number of your meals. One of our favorite dinnertime routines is snuggling up with a bowl of cereal on the sofa, turning on Netflix, and indulging in one of our favorite foods. We have no problem replacing our afternoon snacks with a bag of Cereal School, but we would never tell you to eat nothing but cereal for two weeks straight.
Wheat, corn, rice, barley, spelt, oats, millet… There are numerous types of cereals. Some are rich in carbohydrates, while others also provide substantial amounts of proteins, vitamins, and minerals. Ideally, one should include a variety of cereals to diversify the diet in a healthy and balanced way. The cereal-based diet involves the alternating presence of all types of cereals. Nature’s Path Organic Smart Bran is a vegan-friendly healthy breakfast cereal. It is made of wheat bran, oat fiber, barley malt extract, psyllium seed husk, whole oat flour, organic cane sugar, and sea salt.
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