Kellogg's created the Special K diet, which involves replacing breakfast and one other meal with a 45 g serving of Special K cereal with low-fat milk. If you follow this plan, the marketers promise you will lose up to 6 lb. in two weeks. The 2002 "Journal of the American College of Nutrition" published a Purdue University study that substantiated portion-controlled, ready-to-eat cereal as a possible tool for weight loss. In 2006, Kellogg's launched additional Special K products to incorporate into a diet plan to achieve that 6 lb. weight loss.
Step 1
Eat two "Special K" meals per day. Choose from Special K products, such as waffles, meal replacement bars, protein drinks or several flavors of Special K cereal with low-fat milk. Any two of the traditional three meals--breakfast, lunch or dinner--may be made up of these Special K products.
Step 2
Eat one meal of your choosing. Pay attention to portion sizes during this meal and go for a balance of lean proteins, healthy fats and carbohydrates--preferably whole grains and vegetables. Check the Special K website for recipes and meal recommendations (see Resources). You may make this "meal of choice" any meal during the day, but it is usually easiest to make it lunch or dinner.
Step 3
Eat two snacks per day. Select Special K products, such as fruit crisp bars and protein-enhanced water. Other snack options include fresh fruit, vegetables or low-fat yogurt.
Step 4
Follow government exercise guidelines. The Mayo Clinic notes that the Department of Health and Human Services recommends at least 150 minutes per week of moderate aerobic activity, such as walking, or 75 minutes per week of high-intensity aerobic activity, such as running. In addition, perform strength-training activity at least two times per week.
Step 5
Commit to the diet for two full weeks. Use Special K's online meal plans for ideas on how to create the most variety using Special K products for the full period. (See Resources.)
Tips and Warnings
- You may tailor the diet to your likes and dislikes--combine the products in any manner that works for your lifestyle. There is not a lot of fiber in Special K cereal, so seek snacks and meal choices that include ample amounts. Six pounds is the upper limit of weight loss with this diet. The results cannot be guaranteed as it depends on your daily activity level and body's reaction to the plan.
- This diet fails to teach you how to eat regular foods to keep the weight off after you end the two-week period.
Things You'll Need
- Special K cereal (any flavor)
- Special K meal replacement bars
- Special K protein water and drinks
- Special K fruit crisp bars
- Special K waffles
- Lean proteins
- Vegetables and fruits
- Healthy fats
- Low-fat milk
- Low-fat yogurt
References
- "Journal of the American College of Nutrition"; Ready-to-Eat Cereal Used as a Meal Replacement Promotes Weight Loss in Humans; Richard D. Mattes, M.P.H., Ph.D., R.D.; 2002
- "Journal of the American College of Nutrition"; The Effect of Breakfast Type on Total Daily Energy Intake and Body Mass Index: Results from the Third National Health and Nutrition Examination Survey; Sungsoo Cho, Ph.D., et.al.; 2003
- Special K: The Challenge Starts Now
- Mayo Clinic: Exercise for Weight Loss
- Media Post News: Kellogg's Special K Line Continues To Expand
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