What will you gain special k

Their fat intake was also cut by 50 percent. A review of studies echoed these results. Participants lost an average of 3. These studies both focused on short-term weight loss. So, the short answer is yes, the Special K diet may lead to weight loss. It may also be a good way to help you establish healthy eating habits, like not skipping breakfast or other meals during the day.

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, people who have successfully maintained their weight loss.

Their secret to keeping the weight off long-term included:. Beyond food, try to shoot for 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.

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. Wondering how to lose 10 pounds in 1 week? This article tells you whether it's possible and advisable.

This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here. Losing weight can become harder as you age, but with a few simple adjustments, it is possible. Here are the 20 best ways to lose weight after the age….

Getting good quality sleep is an important part of weight loss. Originally comprised of just Special K breakfast cereal and fruit, the diet has evolved since to include branded shakes, meal bars, cracker chips, and popcorn chips.

Many Special K products are made from lightly toasted rice, wheat, and barley. Followers of the diet challenge can expect to eat:. There are no set times for meals or snacks. The Special K diet may seem like a simple way to lose weight, but the restrictive eating plan has its drawbacks. An The Special K diet takes the guesswork out of what to eat at meals. You simply swap out two meals per day with a portion-controlled bowl of cereal.

You'll spend less time and money planning and preparing meals. Special K cereals and other products are familiar to most people and can be easily found at your local grocery store. Due to its limited choices and because Special K products are low in fiber and protein, the Special K diet is not considered a nutritionally balanced long-term eating solution.

Increased Appetite. There is a potential for increased appetite for those following the Special K diet. Another drawback you may experience is boredom—eating the same foods over and over again each day can be mundane. The Special K diet is also not a long-term solution—it's marketed as a short term solution to follow for two weeks only.

It also provides limited nutrients. Eating the same foods over and over can limit the overall amount and variety of nutrients you consume. Doesn't Create Healthy Habits. The Special K diet is similar to other meal replacement diets such as SlimFast or Nutrisystem in which at least one, if not all meals throughout the day, are replaced with a specific, branded food product.

What the diets offer, however, doesn't meet all optimal nutrition recommendations. These dietary recommendations include calorie guidance and tips for a healthy, balanced diet. The Special K diet meets some of the criteria, but not all.

The Special K Diet, like the other meal replacement diets, places some control on the foods you eat and manages overall portions. These meal replacement diets primarily work by limiting the overall daily calorie intake. For instance, in the study, Purdue University researchers found that the two different groups eating cereal for two meals per day reduced their overall calorie intake by an average of at least calories per day.

Taking in fewer calories than you use each day can help you achieve your weight loss goals, but you should achieve this reduction in a healthy and balanced way. Use this calorie calculator to determine your daily intake to meet your weight loss goals. While the other meal replacement diets provide a variety of healthy foods and focus more on controlled portions, the Special K Diet relies primarily on Special K cereals, which limits the variety of food and nutrients recommended by the USDA.

This is likely why the diet is only recommended for two weeks. While proponents of the Special K diet claim that it's a quick, cost-effective way to lose weight, the restrictive nature of this eating plan is not supported by health and nutrition experts. On the plus side, however, the diet is low in saturated fat, cholesterol, and sodium. Special K cereal is a good source of vitamins A and D and an excellent source of vitamin C , iron, thiamin, riboflavin, niacin, folic acid, and vitamins B12 and B6, and can be consumed as part of a healthy, well-balanced diet.

Though there are no common risks associated with a short-term Special K diet, this eating plan restricts food groups that provide important nutrients. Special K cereals are not typically made with whole grains. For example, 1 cup of Special K Red Berries cereal has just 2.

The cereal is also low in satiating protein , providing just 2 grams per 1-cup serving. The result of Special K's nutritional profile was evident in previous studies which reported increased appetite while consuming the ready-to-eat cereal for two meals per day.

While the Special K diet promises losing up to six pounds in just two weeks, the diet was only popular for about 10 years before sales of the products began to decline. Following a regimented or highly restrictive diet with the goal of losing weight is often not the path to healthy, long-term weight loss or the answer to all of your health goals. Many factors like exercise , sleep, meditation, and more play a major role in your overall health.

Aim to eat a balanced healthy diet that fits your lifestyle. In the study, we found those reductions were doable and resulted in about a 4. The number of calories in a portion of Special K will of course depend on the amount poured into the bowl.

The diet also encourages you to eat other healthy foods such as fruits, yogurt, low-fat milk, fish, chicken, vegetables and dairy that are low in carbs and fat content. You can still eat what you love: Well, to a certain extent. It could get boring: Eating the same thing 14 times in one week could start to grate after a while. Dieters may find themselves desperate for a change on day three.

It could also be dangerous for people with certain conditions. If you are at all concerned, you should not do the diet, and instead eat a healthy, balanced diet combined with regular exercise.

Vegetables — Celery, carrot, beetroot, spinach, green beans, turnip, radish, bottle gourd, bitter gourd, cauliflower, broccoli, Chinese cabbage, bok choy, leek, cabbage, bell peppers, drumsticks, squash, etc. Fruits — Peach, apple, orange, grapefruit, watermelon, musk melon, plum, and pomegranate. Proteins — Tuna, salmon, chicken breast, ground lean turkey, ground lean beef, mushrooms, soy chunks, lentils, chickpeas, and kidney beans.

Dairy — Low-fat milk, low-fat yogurt, and eggs. Spices — Cinnamon, ginger powder, garlic powder, cardamom, fennel seeds, fenugreek, onion powder, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.