The Special K diet, also known as the Special K challenge, is a short-term weight-loss program that revolves around the consumption of Special K cereal and other products made by the Special K brand. The Special K diet limits calorie consumption to facilitate weight loss.
Step 1
Eat two bowls of Special K cereal with low-fat milk each day. The first aspect of the Special K diet is to replace breakfast and lunch with a serving of Special K cereal (120 calories) with 2/3 cup skim milk (60 calories) and a serving of fruit of your choice. You may also replace one of these bowls of cereal with a Special K protein shake or meal bar.
Step 2
Eat a third low-fat and low-calorie nutritious meal for dinner. Healthy and balanced meals include all the major food groups outlined by the U.S. Department of Agriculture's MyPyramid program. These groups include fruits and vegetables, whole grains, lean protein and low-fat dairy. This meal can range from 400 to 600 calories, depending on the recipe you choose. If you would rather eat this meal for breakfast or lunch, simply replace dinner with a bowl of cereal as described in Step 1.
Step 3
Eat two snacks during the day. The Special K diet includes two snack times that occur between meals. Snacks consist of a Special K snack or cereal bar, fruit crisps, crackers, protein water, or fruits and veggies of your choice.
Step 4
Limit your beverage consumption to water and fruit juice. When following the Special K diet, you are encouraged to drink mostly water. You may also drink 100 percent fruit juice that has been diluted with water to help control calorie and sugar intake.
Step 5
Exercise at least 30 minutes a day, five days a week. As with any diet, exercise is an important aspect of your overall weight loss plan. The Centers for Disease Control and Prevention recommend getting at least 150 minutes of exercise every week, with at least two sessions of strength training.
Things You'll Need
- Special K cereal
- Skim milk
- Special K meal bars
- Special K protein shakes
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