Special K

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.

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:
Special K meal replacement bar
Blueberries
Beverage

Snacks:
Special K protein water and snack bars (two a day)
Vegetables and fruits

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.

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