Kellogg's original conception of the Special K Diet instructed dieters to eat a 45-g serving of Special K cereal with a ½ cup of low-fat milk for breakfast and lunch and a healthy, nutritionally balanced dinner. You were to stick to this diet for a maximum of two weeks and were promised a weight loss of up to six pounds. Since the inception of the diet plan, Kellogg's has greatly expanded its product line to include crackers, bars, protein drinks and waffles. Although you may still follow the original cereal-based diet formula, the Special K Diet now offers a way to use other Special K products to create a low-calorie plan that is easy to follow.
Features
The Special K Diet site offers multiple preset plans designed for various lifestyle needs. The basic strategy is to eat three meals a day and two snacks. Two of the three meals feature a Special K product--a serving of cereal with milk, a protein drink, waffles or a meal replacement bar. The third meal can be of your choosing, but it is encouraged that you still pay attention to portion size and nutrition. The two snacks also feature Special K products such as fruit crisp bars and protein-enhanced water. You may choose fruit, vegetables or low-fat yogurt as alternative snacks. Special K does note that exercise is an important part of living healthfully and recommends you follow government guidelines.
Benefits
The diet is easy to follow, and the products are automatically portion controlled. One of the greatest benefits of the diet is the promotion of breakfast, which usually predicts weight loss success. Although you are dependent on Special K products, they are not particularly expensive. Menu plans and non-Special K recipes are offered for free on their website.
Expert Insight
The National Weight Control Registry, an organization tracking over 5,000 people successful in losing and sustaining significant weight loss, reports that 78% of its members eat breakfast every day. A Purdue University study published in the Journal of the American College of Nutrition in 2002 confirmed the potential of using portion controlled ready-to-eat cereal as a tool for weight loss. And lead author Sungsoo Cho, PhD, affirmed in the Journal of the American College of Nutrition in 2003 that people who eat breakfast, including ready-to-eat cereal, rank lower on the body mass index than do those who skip breakfast or who eat meats and eggs for breakfast.
Considerations
Although Special K now has a number of products in its line, you may get bored eating the same types of foods every day. Although the cereals and bars are fortified with vitamins and minerals, you obtain better nutrition when you eat a variety of foods and get the nutrients from their original sources. Special K cereals are low in fiber and do not offer the benefits of whole grains. You may become dependent on the processed products, which contain additives, preservatives and an abundance of sugar.
Misconceptions
Even if you drop pounds during the diet, you may regain it quickly after you go back to eating regular foods. You must continue to follow a low-calorie diet to maintain your weight loss. Just because you are following the diet for the recommended meals does not mean your one free meal can be eaten with abandon. You can easily rack up thousands of calories in one sitting at a fast food restaurant or with junk food.
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