The Special K diet, popularized by the Kellogg Company, is a 14-day program designed to promote rapid weight loss. This plan, sometimes called the “Special K Challenge,” involves replacing two meals a day with a bowl of Special K cereal and low-fat milk. The diet claims to help you lose up to six pounds, or drop a pants size, in just two weeks. Details are still available online through various sources, though. While the Special K diet offers a quick and easy approach to shedding pounds, it's essential to understand its components, potential benefits, and drawbacks before embarking on this dietary journey.
Core Principles of the Special K Diet
The Special K diet operates on a straightforward principle: calorie restriction. By substituting two daily meals with a controlled portion of cereal and low-fat milk, individuals significantly reduce their overall calorie intake.
Here's a breakdown of the diet's guidelines:
- Meal Replacement: Replace two meals (typically breakfast and lunch) with a serving of Special K cereal and 1/2-2/3 cup (120-180 ml) of skim or low-fat milk.
- Third Meal: Enjoy a balanced and healthy third meal, ideally around 450 calories, packed with fat-burning foods like oily fish, lean protein and fruit and vegetables. The old Kellogg's Special K online plan (which is now unavailable) suggested dinners like grilled salmon and veg, a tasty prawn stir fry or a spring chicken tray bake.
- Snacks: Consume two small, healthy snacks throughout the day, each providing 100 or fewer calories. Examples include fruits, vegetables, Special K bars, or shakes. Kellogg's have also shared a number of low-calorie snack ideas on their social pages. And these can definitely be enjoyed as part of the Special K diet plan.
There are no foods that are off limits on the Special K diet. Beyond that, try to prioritize the following foods:fresh fruitsfresh vegetableslow-fat dairy productslean proteinwhole grainswater and other sugar-free beverages
Potential Benefits of the Special K Diet
The Special K diet offers several potential advantages, particularly for those seeking a quick and easy weight loss solution.
- Rapid Weight Loss: The calorie restriction inherent in the Special K diet can lead to rapid weight loss in the short term. One study funded by Kellogg’s Co. Some people in the study lost up to 10 percent of their body fat, and the average weight loss was around 3.5 pounds. The people in this study cut their daily calorie consumption by an average of 673 calories while on the diet. Their fat intake was also cut by 50 percent. A review of studies echoed these results. Participants lost an average of 3.5 pounds, and an inch off their waistlines.
- Simplicity and Convenience: The diet is easy to follow and doesn’t require much planning. Replacing a meal with cereal and milk is far cheaper than buying in specialist meals or lots of fruit, veg, lean protein and grains. "It can therefore reduce the cost of weekly shopping," says clinical nutritionist Marina. No need to learn any new recipes and your bowls involve "no cooking preparation or cooking appliances required". Special K can be purchased in any supermarket," says Marina.
- Portion Control: The diet emphasizes portion control by limiting the serving size of Special K products.
- Introduction to Healthy Habits: The Special K Diet can get you in the habit of having something for breakfast, which is a step in the right direction. Additionally, it may help motivate you to follow a longer-term weight loss program.
- Variety of Options: There are 10 different types of Special K cereal to choose from, including Original, Red Berries, Chocolate, Peach & Apricot, Creamy Berry Crunch, Oats & Honey, Fruit & Nut, Nourish Berries, Nourish Seeds and Nourish Cranberry & Apple to help mix things up a bit. Kellogg’s have also increased the range of snacks available since the diet first launched to add more choice for followers of the plan.
- High in fibre: Helping you to feel full and less prone to snacking. "The fibre within Special K provides a slow release of energy keeping your blood sugar levels stable," Marina tells us.
- Accessibility: Special K can be purchased in any supermarket. Also, it proved popular when first introduced back in the early 2000s, for being cheap, convenient and easy to follow. Those on the plan also wouldn’t have to starve themselves - as the cereal worked as a replacement meal that could actually be eaten. This seems much more satisfying than having a shake or something similar.
Potential Risks and Drawbacks
Despite its potential benefits, the Special K diet also carries several risks and drawbacks that should be carefully considered.
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- Nutritional Imbalance: Eating cereal and milk twice a day is a lot less nutritional than eating eggs, fish, salad, fresh fruit and vegetables. "Nutritionists wouldn't recommend that this would be the best way to lose weight due to the lack of variety and consumption of key vitamins and minerals required for optimum body performance," she adds. The Special K diet can be low in protein, healthy fat, and overall calories unless it’s very carefully planned.
- Unsustainable Weight Loss: Significantly decreasing your calorie intake by following a restrictive diet like the cereal diet has been shown to make it more difficult to lose weight and keep it off in the long run (6, 7, 8). The Special K diet is not a long-term solution and there's a risk of weight gain once finished," says Marina.
- High Sugar Content: The cereal diet can be very high in sugar. Added dietary sugars are linked to several health problems and should be limited to less than 5% of your total calorie intake (14). Even if you choose a cereal that does not taste sweet, most products contain added sugar in some form. Choosing low-sugar cereals, such as original Special K, is a better option than sugary cereals like Fruit Loops or Frosted Flakes.
- Boredom and Monotony: Eating the same thing 14 times in one week could start to grate after a while. Dieters may find themselves desperate for a change on day three.
- Mood Swings and Irritability: We've all heard of being hangry. "Reduced calorie consumption may affect mood and concentration," points out Marina. By taking in a lot fewer calories, this diet may affect your energy levels and mood. You may feel tired and irritable as well.
- Social Limitations: It could get boring: Eating the same thing 14 times in one week could start to grate after a while. Dieters may find themselves desperate for a change on day three. As Marina puts it: "Who wants to whip out a bowl of cereal at a social gathering?!"
- Lack of Guidance on Third Meal: "Little guidance is provided on what meals should be consumed for dinner, which may result in overeating," she tells us.
Nutritional Value of Special K Original Cereal
Since the diet was first introduced, many other Special K brands have been added beyond the Original cereal. It’s a good idea to read the nutrition labels of the different Special K cereals. Compare the nutrients in the different options and try to stay away from any that have a lot of added sugars.
A cup of Special K Original Cereal with a half cup of nonfat milk provides the following: Special K Original cereal is fortified with vitamins: AB-6B-12CEfolic acidniacinriboflavinthiaminiron seleniumzincIt does not contain saturated fat and, because it’s processed, doesn’t contain much fiber.
Expert Opinions and Recommendations
Nutritionists like Marina Abdella would not recommend the Special K diet."I'll pass," she tells us. "A good Nutritionist would always encourage a healthy balance of different food groups. Food should still provide a sense of enjoyment, nourishing you with the energy and calories you need to attain your weight loss goals."
"Special K is relatively low in fat and complex sugars, making it a go-to healthy cereal for a low-calorie breakfast," says clinical nutritionist Marina Abdalla. "Although fortified in vitamins and minerals like Vitamin A, C, E, B vitamins and potassium it doesn't provide all the nutrients an individual would need to make the Special K diet a sustainable, long-term meal replacement."
A Balanced Perspective
If you are looking for a diet that you can stick with long-term, the Special K diet is not the best option due to its restrictive meals and low calorie intake. For longer-lasting weight loss, experts recommend incorporating both diet and exercise into your weight loss plan. Instead of dropping weight quickly, a more realistic goal is to aim for weight loss of one to two pounds a week.
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The National Weight Control Registry has a database of some 4,800 people who have successfully maintained their weight loss. Their secret to keeping the weight off long-term included: eating breakfast exercising every dayfollowing a balanced diet
Beyond food, try to shoot for 150 minutes of moderate to vigorous exercise each week to maintain your weight. This is about 30 minutes each day, five days a week. If you want to lose weight, current guidelines recommend that you exercise up to 60 minutes a day.
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