The Special K Diet was created by the Kellogg’s breakfast cereal company.
Basically, it involves eating a bowl (45g) of Special K with ½ cup of low-fat milk for breakfast then another for lunch OR dinner for two weeks.
Kellogg’s quotes the results of a scientific study supporting their diet, which showed that 3 out of 4 dieters achieved a slimmer waist and hips and lost up to six pounds over a two-week period.
Scientists at the university reached the conclusion that most of this was due to fat loss.
The diet is recommended for adults with a BMI greater than 25 and is not designed to be followed for any more than two weeks.
Although calorie counting is not required the actual calorie intake is in accordance with requirements for weight loss for most individuals.
The participants in the study mention above consumed an average of 1590 calories per day. This was calculated to be a reduction of their normal calorie intake of 27% and of fat intake by half.
1 bowl of Special K Bliss Strawberry and Chocolate with 125 ml skimmed milk
Bowl of Special K Red Berries with 125 ml skimmed milk
Carrot sticks, sugar snap peas or a Special K Bar
Grilled salmon, boiled new potatoes, broccoli, carrots, and peas
Banana and low-fat yogurt or
Exercise is mentioned as being important as part of a healthy lifestyle with 30 minutes of daily activity recommended in accordance with government recommendations.
There are no costs involved as all the details of the Special K Diet along with menu plans, meal suggestions and recipes are available on the Special K Challenge website.
The Catch? You have to buy plenty of Special K Cereal, bars, and shakes from your grocery store!
Can I do this plan for more than 2 weeks?
Kelloggs would love that, but hopefully after two weeks you will have learned to eat less and control your portions better. Doing this diet for more than two weeks can lead to boredom and the potential of binge eating. Special K Cereal isn’t exactly the best thing to be putting into your body after all.
How much weight will I lose?
Results will vary and will depend on a number of factors including how well you stick to the plan.
Does it matter which Special K I choose?
Yes and no. The original diet was based on the original cereal. For the chocolate and other sweeter varieties the serving size is smaller. 3/4 cup instead of 1 cup for the calories to be the same. There is also more refined sugars in the sweet varieties which can spike insulin levels. Dieters would be wise to choose the less dessert-like cereals.
Do I have to use milk?
Milk alternatives are fine, but watch out for the ones that have a lot of added sugar.
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.
“Lose 6 Pounds in 2 Weeks, but is this typical?
“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 probably feel very hungry while restricting your calories and 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…