The Special K Protein Diet, or Special K Challenge, is a weight loss program designed by Kellogg Cereal Company. The claim is that you can lose up to 6 lbs. in two weeks by following eating guidelines that include a mixture of Special K products, fruit, vegetables and one regular meal. The Kellogg Company emphasizes that this challenge is meant to be short term and that long term weight loss must be achieved through living a healthy lifestyle permanently.
Diet Basics
The first meal consists of one serving of any Special K cereal with 2/3 cup of skim milk and a choice of fruit. A Special K protein shake or protein bar may be eaten as alternatives. Meal two consists of the same choices as meal one. There are no restrictions for meal three and it is suggested to eat the third meal as normal. However, for someone following a weight loss program, it would make sense to choose a healthy meal option. The diet allows two Special K snacks per day that may be eaten at any time. Snack choices include protein snack bars, cereal bars, fruit crisps, crackers, and protein water mixes. Fresh fruits or vegetables may be eaten for a snack as well. Beverages can be consumed as usual.
Exercise
Although an exercise routine is not a required part of the Special K Challenge, Kellogg recommends engaging in physical activity for at least 30 minutes per day to maintain a healthy lifestyle. SpecialK.com offers a list of 29 fitness tips and suggestions, along with tips for nutrition and a general healthy lifestyle.
Pros
The Special K Challenge is simple to follow, since the plan is already prepared for you and involves no calorie counting. It is also convenient. There is minimal meal preparation involved and Special K brand snacks can easily be taken anywhere. The weight loss plan also encourages eating breakfast, which is often considered the most important, yet most frequently skipped meal. Eating breakfast has been shown to jump start the metabolism and help lower body mass index, according to Kaiser Permanente.
Cons
The diet does not involve a lot of variation. Lack of variation in any diet plan can lead to boredom, which leads to straying from the diet and overeating. The Special K products also contain a fairly high level of sugar. Foods high in sugar spike blood levels, which causes hunger. There is also a concern about lack of nutrients. Although all of the cereals and snack bars are fortified with vitamins and minerals, there remains question about whether or not this fortification equals the quality of the nutrients found in whole foods, fruits, and vegetables. The Special K Challenge is also a short term plan, not a lifestyle change, and some dieters regain weight when they discontinue the diet and return to previous eating habits.
Considerations
Although some have found success with the Special K Challenge, it is important to keep in mind that the company claims that dieters on the plan can lose up to 6 lbs. in two weeks--it is not a guarantee. Also, the diet is designed for a short term. It is an attempt to start weight loss and get the dieter used to limited calorie, low-fat eating. You should not follow the diet for longer than the recommended two weeks, after which you should implement a permanent healthy eating lifestyle.
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