The Special K Challenge is a meal replacement program. The basic components of the program include replacing two daily meals with Special K cereal, protein shakes or protein meal bars. In addition, you eat two Special K snacks, such as cereal bars, fruit crisps and crackers. You also eat foods outside of the Special K product line, especially fresh fruit, fresh vegetables and one nutritious, low-calorie meal per day.
Types
People can customize their Special K Challenge to suit their food preferences and lifestyles. The classic plan offers the basics. The mix-it-up plan appeals to foodies who want more variety in their daily menu. The on-the-go plan features packaged and portable food options. The chocolate lover's plan includes sweets that keep you from feeling deprived. None of the plans allow you to drink alcohol. Use only low-fat or nonfat milk, and drink water or watered-down fruit juice. Despite the different food plans, all of these challenge types total around 1,600 calories consumed per day.
Results
The Special K Challenge promises that followers can drop a jean size in two weeks. Kellogg's specifies that people who follow the Special K Challenge, which is a calorie-restricted diet, can lose over 2 lbs. per week. According to Every Diet the Special K Challenge is only for people who have a body mass index greater than 25.
Short-Term Results
The Special K Challenge is only a two-week diet. People who want to lose more weight or who want to develop long-term lifestyle changes can use the Special K Challenge as a jump start to lose initial weight. For long-term success, they need a more nutritionally diverse food plan that features more whole grains, legumes and healthy sources of fat such as olive oil, nuts, avocados and seeds.
Exercise
Exercise can boost your success rate with the Special K Challenge and help you maintain your weight loss after the challenge. The plan recommends a minimum of 30 minutes of brisk walking, swimming or cycling every day. The workouts should include warming up and stretching. Exercising at a moderate rate can burn between 200 and 400 calories per hour, depending upon your starting weight, your level of fitness and the intensity of your workout.
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