Is it really possible for a breakfast cereal to help you lose weight? The answer depends on what else you are eating. Cheerios cereal contains whole grains, which are an important part of a healthy diet. However, changing your cereal alone is not enough to result in a significant weight loss, no matter how healthy the cereal is.
Whole Grains and Weight Loss
Whole grains are getting a lot of attention these days, and for good reason. Not only are they heart healthy, but they also can contribute to weight loss. According to the American Heart Association, whole grains take longer to digest than foods that are lower in fiber. Whole grains have a high fiber content, and can help you feel full longer. They are also generally low in calories, making them even more appealing to dieters. Eating low-calorie whole grains can help you feel as full as if you had eaten more calorie-heavy foods. Over time, this helps you lose weight.
What's in a Cheerio?
How do Cheerios fit into all of this? Cheerios contain whole grains. The Mayo Clinic website recommends replacing your usual breakfast cereal with one high in whole grains when you are trying to lose weight. According to the Cheerios nutrition label, whole grains are the cereal's main ingredient. Each cup of traditional Cheerios contains about 3g of dietary fiber, which is more than 10 percent of your daily recommended intake. Multigrain Cheerios are another waistline-friendly option. While the name may imply they are even higher in fiber, plain Cheerios and Multigrain Cheerios actually contain the same amount.
Bottom Line on Cheerios
While by no means the highest-fiber cereal available on the market, Cheerios is a healthy choice for dieters. In addition to its fiber and whole-grain content, it is low in both fat and calories. However, for Cheerios to be a viable weight-loss option, you need to consider how you serve it. Are you smothering it in whole milk and sugar? Or, are you adding fruit and using skim milk instead? The latter choice ups the nutritional content of your breakfast with no added fat and few additional calories. While eating a healthier cereal is a start, to effectively lose weight you must make more dietary changes that simply adding Cheerios to your breakfast routine.
Other Advice
In addition to whole grains, the American Heart Association recommends adding fresh fruits and vegetables to your diet for their fiber-rich nutrients as well as their water content. In addition, be sure to mind your portion sizes: Even healthy foods can cause you to gain weight if you eat too much of them. To make Cheerios work as a part of your diet plan, stick to the 1-cup serving suggestion, and use only a single serving of low-fat or skim milk. Add berries to sweeten, or have an apple on the side.
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