Special K
Reviewed By:
Lynn Grieger, RD
Special K Diet basics
Lose up to six pounds in two weeks by eating Special K with skim milk and fruit for two meals each day.
To follow the Special K Diet, eat one cup of one of the Kellogg's Special K cereals with 2/3 cup of skim milk and fruit for breakfast, and again for either lunch or dinner for a total of two weeks. Snack on fruit or vegetables. Special K has also added snack bars, meal replacement bars, and beverages to their diet plans.
Purdue University conducted a study with 28 participants who followed this program and lost up to six pounds over a two-week period. Study participants ate an average of 1,590 calories per day, or 27 percent fewer calories than their usual intake, primarily by cutting their fat intake in half .
Upside of the Special K Diet
-
Eating Special K cereal with skim milk is a great way to add calcium to your diet, and studies have shown that adequate calcium intake (from food, not necessarily from supplements) helps people lose weight.
-
Eating breakfast regularly also aids weight loss.
-
The meal replacements can produce quick weight loss in the first weeks .
Downside of the Special K Diet
-
It's easy to become bored with cereal.
-
Special K isn't a great source of fiber, nor is it a whole grain. You'll need to eat plenty of fruits and vegetables throughout the day, as well as one or two whole-grain choices at your non-cereal meal (such as brown rice pilaf or a slice of whole-grain bread) to meet your fiber needs.
-
Replacing two meals a day with cereal may not promote good changes to eating habits.
-
Returning to a regular diet may bring back the lost pounds quickly .
Is the Special K Diet for You?
This chart can help you see how the Special K Diet fits your goals and lifestyle concerns.
Duration
|
This is a kick-start plan, designed to boost weight loss and help you adopt healthier eating habits, such as eating breakfast every morning and choosing more fruits and vegetables. Kellogg's recommends working with a registered dietitian to develop a healthy, long-term weight loss plan. |
Restaurants
|
Yes. Simply use your restaurant meal for your one non-cereal meal per day and eat cereal, fruit and milk for the other two meals. |
| Alcohol |
Yes |
| Caffeine |
Yes |
| Special Foods |
The majority of people who eat breakfast eat cereal, so choosing one of the Special K brands isn't much of a stretch. |
| Family Friendly |
Yes; eat your non-cereal meal for dinner with the family, then choose Special K cereal for breakfast and lunch. |
| Vegetarian Friendly |
Yes |
Sample Special K Diet Menu
A day on the Special K Diet might look like this:
Breakfast:
-
Bowl of Special K Vanilla Almond cereal with 2/3 cup of skim milk
-
Orange or half a grapefruit
-
Coffee, tea or other beverage
Lunch:
-
Green salad with dressing
-
Burger, chicken, lasagna, pizza, steak or fish
-
Vegetables
-
Potato, rice or roll
-
Frozen yogurt
-
Beverage
Dinner:
Snacks:
Lynn Grieger, RD on the Special K Diet
The Special K Diet is similar to many other meal replacement plans, and frankly it's not one of the best. There are no guidelines for a healthy non-cereal meal and no suggestions for increasing activity or exercise. Here's a thought: Combine all the different meal replacement plans (Kellogg's, Kashi Go-Lean, Slim-Fast, etc.) and pick and choose among them for two meals per day. That way you can enjoy a wider variety of replacement options.
iVillagers on the Special K Diet
See what other iVillagers have to say and weigh in with your own comments and stories on our Message Boards:
