Cereal for Weight Loss

Some cereal companies market their products as a weight loss tool. Eating cereal can contribute to weight management when included as part of an overall weight loss plan that involves reduced calories and increased physical activity. Choosing the right kinds of cereal will make this strategy help you succeed.

Potential

When used as a meal replacement, ready-to-eat cereal can help promote weight loss. A Saint Louis University study in the International Journal of Food Sciences and Nutrition in August 2007 found that replacing meals with cereal or cereal-based bars and waffles proved a safe and effective meal replacement for weight loss. Among 164 overweight participants, those who consumed cereal products in lieu of meals lost significantly more weight and improved their body mass index and body measurements.

Other Uses

Even if you do not want to eat cereal for two or three meals per day, cereal can help you lose weight. In an August 2004 issue of the Journal of the American College of Nutrition, researchers at Wayne State University found that eating cereal can help curb evening snacking that contributes to weight gain. Night snackers take in an excess of calories after dinner—contributing to their weight problems. Researchers found that when participants ate cereal after dinner, they reduced their total daily caloric intake by almost 400 calories. A post-dinner snack of cereal may help reduce post-dinner snacking that contributes to weight gain.

Portion Size

While including cereal in your diet can help you lose weight, you still must pay attention to portion size. Too much of any food, healthy or not, can cause weight gain. Stick to one or, at the most, two servings to experience results. Check your cereal’s nutrition label for recommended serving size and calorie content. Some cereals, such as granola or muesli, are calorie dense and contain upward of 200 calories for a ¼ cup serving.

Best Types

The types of cereal you choose are also of importance. Replacing meals with sugary versions that contain only refined flours are likely to spike your blood sugar and induce cravings. The editors at Fitness Magazine recommend that you choose cereals containing at least 3 grams of fiber per serving, including at least 1 g of soluble fiber. Avoid cereals that contain more than 2 g of saturated fat per serving. Pass by any cereal that lists trans fats on the label. Look for fewer than 10 g of sugar per serving, unless there is added dried fruit such as raisins or dehydrated strawberries that can raise the sugar count naturally. Seek out whole grain cereals, which will contain the most fiber. The American Journal of Clinical Nutrition in 2008 reported on a study showing that replacing refined flours with whole grains while following a low-calorie diet resulted in a reduction of midsection fat.

Importance of Breakfast

If you tend to skip breakfast, you are sabotaging your weight loss efforts. More than three-quarters of the members of the National Weight Control Registry—a group of more than 5,000 successful dieters who have maintained their weight loss for more than one year—report eating breakfast daily as part of their weight control strategy. Pour a bowl of cereal for an easy, fast solution for busy mornings when you are likely to rush out the door without eating.