Officially known as the Kellogg's Special K Challenge, the Special K Diet was created by Kellogg's several years ago and centered on the Special K line of food products. The challenge is to replace two meals a day with Special K products for two weeks. Kellogg's has claimed that you can lose up to 5 pounds or one pants size by doing the two-week challenge. The challenge began with just two varieties of cereal as meal replacements but has expanded to include 10 types of cereal, meal bars, snack bars, cereal bars, crackers, protein water and protein shakes.
Meals 1 and 2
The Special K Challenge calls for two meals a day to be replaced by 1 cup of any variety of Special K cereal, 2/3 cup of skim milk, and a serving of fruit. Not in the mood for cereal? Maybe you'd rather have a Special K protein shake or a Special K protein meal bar. The Special K website allows users to choose a plan: the Classic plan, the Mix-it-up plan, the On-the-go plan and the Chocolate Lover's plan. Each plan offers different variations of flavors and products so you can tailor it to your preferences.
Meal 3
The Special K Challenge instructs dieters to eat the third meal of the day as they normally would. While this meal does not include Special K products, individuals are encouraged to make healthy choices. The Special K website offers healthy recipes and tips for making smart choices for this meal. This meal can be any meal as long as two others are replaced with Special K products. You can choose to have your normal meal for breakfast, lunch or dinner.
Snacks
In addition to two Special K meals and one regular meal, the Special K Challenge includes two snack options each day. The snack options include Special K snack bars, fruit crisps, cereal, crackers, or protein water. Any combination of two Special K snacks are acceptable at any time, and fruits and vegetables are allowed as additional snacks. You can continue to drink beverages as you normally would.
Nutritional Review
From a nutritional standpoint, the Special K Challenge is a good diet choice with no obvious flaws. With the third meal being the only variable, the menu selections are low in calories and fat, high in fiber and contain sufficient vitamins and minerals to meet your daily requirements. The Challenge is also low in sodium and provides adequate protein. With the addition of fruits and vegetables as snacks, the Special K Challenge is a healthy choice that does not require long-term commitment. As with any diet plan, consult your physician before beginning.
References
- Kellogg's Special K Challenge
- "Food Values of Portions Commonly Used"; Jean A.T. Pennington, Ph.D., R.D., and Judith S. Douglass M.S., R.D.; 2005
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