Can You Lose Weight Just By Eating Cereal Only?

When you're trying to lose weight, you may be willing to try anything -- even eating cereal for every meal. And although some cereals are nutritious once in a while, eating them constantly will not provide safe, sustainable, healthy weight loss. Talk to your doctor before making any changes in your current diet plan, especially if you have health conditions or allergies.

Nutrition Facts

Not all cereal is nutritious and low in calories. In fact, some so-called healthy cereals may be higher in calories than you think. Depending on the brand and type of cereal you're eating, sugary kids' cereals contain approximately 118 calories, 0.6 g of fat, 141 mg sodium, 0.6 g of fiber and 12.5 g of sugar. Oat-based O's contains approximately 100 calories, 2 g fat, 190 mg sodium, 3 g of fiber and 1 g of sugar per serving. Diet cereal flakes contain approximately 120 calories, 0.5 g of fat, 220 mg sodium, 6 g protein and 4 g sugar per serving. Although the diet cereal contains less fat than the O's or the kids' cereal, it's higher in calories than both cereals.

The Cereal Diet

Some diet plans that circulate around the Internet may recommend eating cereal for every meal over a period of several weeks to lose weight quickly. In a 2002 study by the Purdue University Department of Foods and Nutrition, Richard D. Mattes gave a group of patients two bowls of cereal per day, plus one additional meal, for two weeks. These patients lost more weight than individuals who did not eat cereal twice a day.

Why It's Not Effective

Cereal caused weight loss in the Purdue University study because the participants were eating a 400-calorie meal twice a day. Even if patients ate 1,000 calories for dinner, they'd still be under the recommended 2,000-calorie allotment for an adult. If they usually consumed 2,000 or more calories per day, they may lose weight.

Eating the same low-calorie foods over and over, like cereal, is considered a fad diet. Fad diets are dangerous because they don't offer enough of a variety to provide essential vitamins and nutrients to the body. Additionally, fad diets are unsustainable. Unless you're prepared to eat cereal for every meal for the rest of your life, the weight will return as soon as you return to your usual diet.

Healthier Alternatives

Instead of restricting your diet to only cereal, eat a variety of fresh fruits and veggies, lean protein and whole grains in moderation throughout the day. Opt for healthy fats, such as olive oil and fish, instead of butter, lard and red meat. Your doctor may recommend a healthy eating plan that will help you lose weight based on your specific dietary needs.