Eating a healthy serving of fitness cereal each day can help you reach your weight loss goals. Fitness cereals are typically low in calories and saturated fat and rich in nutrients. As long as you follow a low-calorie diet and practice portion control, fitness cereals can be an effective part of your weight loss plan. Speak to your doctor before making any dietary changes.
Features
Fitness cereals made from whole grains can help with weight loss. According to a 2008 report in "Nutrition Reviews," University of Wollongong researchers in Australia said that the consumption of whole-grain cereals was associated with lower body mass index, smaller waists and a lower risk of being overweight. Eating cereal in the morning helps you to jump start your metabolism and keeps you from overeating later in the day.
Types
Fitness cereals associated with weight loss contain certain nutrients. According to a 2006 study published in the "Journal of the American Dietetic Association," researchers found that subjects who ate nutrient-rich whole-grain cereals along with following a low-calorie diet and exercising lost more weight than those who followed a low-calorie diet and exercise alone. The cereals used in the study were high in total fiber, insoluble fiber, vitamin B-6 and magnesium.
Size
Measure out each serving of cereal to stick to the nutrition label guidelines. Serving sizes for cereal typically range from ¾ cup to one cup. Use skim milk or low-fat milk when preparing the cereal. Whole milk and reduced fat milk will add extra calories and fat to your diet. Add ½ cup of milk to your fitness cereal before you eat it.
Significance
Keep track of the amount of sugar in each serving of the fitness cereal. Ideally, each serving should contain less than 5 g per serving. Sugary cereals are higher in calories, and the quick rise in blood sugar can make you feel hungry soon after you eat. Choose the cereals with low calories per serving. For instance, Cheerios only contains 110 calories per cup while Barbara's Shredded Spoonfuls has 120 calories per cup.
References
- "Nutrition Reviews"; Cereal Grains, Legumes, and Weight Management: a Comprehensive Review of the Scientific Evidence; PG Williams et al.; Apr 2008
- "Journal of the American Dietetic Association";Consumption of Whole-grain Cereals During Weight Loss: Effects on Dietary Quality, Dietary Fiber, Magnesium, Vitamin B-6, and Obesity; KJ Melanson et al.; Sep 2006
- eDiets: 10 Best Breakfast Cereals
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