Cold cereal is a healthy addition to your weight loss efforts, provided you select and eat the right types of cold cereal. When you plan your weight loss program, incorporating a variety of foods -- from vegetables to cereals is a wise strategy. Although cold cereal can help you lose weight, avoiding focusing on just one food to the exclusion of others.
Benefits
Cold cereal is readily available, transportable and generally low in cost. Additionally, eating cold cereal with skim milk helps you meet your grain and milk requirements for the day. Body weight and abdominal circumference decreased more in the participants who ate the most whole grains in their diet, according to a 2008 study published in the "American Journal of Clinical Nutrition." Whole grain cold cereal that has a minimum of 5 g of fiber per serving is a high-fiber cereal, while cereals containing between 2.5 g and 4.9 g per serving are good, but not excellent sources, according to Colorado State University Extension.
Types
There are numerous varieties and types of cold cereals available at your grocery store. The cereals range from brightly colored, sugar-filled cereals to cereals high in fiber and made from organic grains and ingredients. Although the nutrition varies greatly from one cold cereal type to another, the calorie range per serving is more narrow. A 1-cup bowl of cornflake cereal has 101 calories, a cup of raisin bran has 195, and a cup of shredded wheat cereal has 173 calories, according to the USDA National Nutrient Database. Some cereals contain no sodium, little added sugar and mostly whole grains, while others have added refined sugars, little whole grain content and substantial sodium content. The relatively low calorie content in cold cereal makes it a good choice to help you stay within your targeted calorie range.
Strategies
Whole grain cold cereals help you meet your body's carbohydrate requirement, which the "2010 Dietary Guidelines for Americans" indicates should be at least 45 percent of your calories. If you eat 1,750 calories per day to lose weight, eat about 788 calories from carbohydrates. High-fiber cold cereals are low in energy density and can keep you feeling full longer after eating. Eat cold cereal for breakfast, accompanied by a fruit or dairy choice. Measure the recommended serving size as indicated on the nutrition label and eat one serving as a snack. If you allot a nighttime snack into your weight loss plan, eating a small amount of cold cereal and milk may help you sleep soundly and wake up less hungry.
Warnings
Although cold cereal is a healthy, low-calorie choice, avoid eating only cereal while losing weight. A healthy weight loss program is one which includes appropriate caloric reduction and a balanced eating plan. Eat vegetables, whole grains, fruits, meats and beans, low-calorie dairy and reasonable amounts of healthy oils and fats.
References
- National Institutes of Health: Balanced Diet
- Colorado State University Extension: Dietary Fiber; Jennifer Anderson, et al.; December 2010
- American Journal of Clinical Nutrition: The Effects of a Whole Grain-Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women with Metabolic Syndrome; Heather I. Katcher, et al.; January 2008
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- HelpGuide.org: Tips for Getting a Good Night's Sleep
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
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