Special K Diet Review | 1/5 Horrible | MyFit

Team MyFit December 21, 2011 Comments Off on Special K Diet Review | 1/5 Horrible | MyFit
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Special K Box

Introduced by Kellogg’s – a leading breakfast cereal company, Special K Diet plan is a calorie reduction diet that has been especially designed for overweight people with a BMI of 25 or above to help them lose their unwanted weight over a period of two weeks. Special K Diet plan involves the replacement of two of your normal meals, mostly breakfast and lunch, with Special K low fat products like Special K cereal, Special K shake or a Special K protein meal bar. Officially referred to as Special K Challenge, this diet program is regarded as a better way to jump-start a weight loss regimen or an improved heating habit. Since Special K products are lightly toasted and not fried, the company claims that its consumption will help you to lose up to six pounds in just two weeks. The studies conducted by Kellogg’s company reveal that three out of four people were able to trim their waist and hip with the consumption of this cereal.

Meal Plan

The prime aim of this diet plan is to cut down the daily intake of calories by incorporating plenty of fruits, vegetable and other healthy items in your diet, along with the intake of two bowls of low fat, low calorie Special K cereals. In other words, on a Special K diet, you are required to eat a bowl of Special K cereal with half cup of low fat milk for breakfast and another bowl for lunch or dinner for a period of two weeks. The third meal can be of your choice; however it should be low fat and well balanced. Apart from these, you can also snack on fruits and vegetables. In short, a routine Special K meal plan will consists of three meals plus two snacks. Mentioned below is a sample Special K Diet meal plan:

Meal 1

  • Any Special K cereal (45 mg) served with 2/3 cup of skim or partly skim milk
  • Coffee, tea or a fruit of your choice

Meal 2:

  • Any Special K cereal (45 mg) served with 2/3 cup of skim or partly skim milk
  • Coffee, tea or a fruit of your choice

Note: You can substitute Special K cereal with a Protein Shake, Protein Meal Bar or Special K waffles.

Meal 3:

  • A well balanced meal with right proportion of proteins, fats and carbohydrates.
  • Beverage of your choice.


You can take two snacks at any time of the day. According to this diet plan, some of choices for snacks are:

  • Special K Fruit Crisps
  • Protein Water Mixes
  • Protein Snack Bars
  • Cereal Bars
  • Fruits and Vegetables of your choice

Other Considerations

Here are some tips that will be helpful while observing this diet plan.

  • Stay active to make sure that you shed off extra calories.
  • Drink plenty of water, as it will help for enhanced metabolic process.
  • Stay away from beverages with high content of fat and sugar.
  • Avoid the intake of alcohol, as it will slow down the metabolic process.
  • Stick on to cooking methods like grill, broil or bake to get maximum results.
  • Ensure that you rotate your meal plans. For instance, if you intake a regular meal for lunch today, then opt for eating regular meal for dinner tomorrow.

If you plan to observe this diet plan, it is strictly advisable to seek advice of a nutritionist or doctor to help you devise an effective diet plan.

Does it work?

When you follow this diet plan, your daily calorie intake will be restricted to about 1,500 calories per day, which at the same time is recommended amount of calorie for a normal healthy adult. As such, this diet plan will help you to lose some weight. However, Special K diet plan, in long run, may not help you to keep the pounds off as it does not build muscle mass by recommending a strength training workout.

Is this a healthy choice?

This is not a healthy choice because Special K cereals and bars are highly processed i.e. it is made from the grain whose fiber content has been stripped out. In fact, it cannot provide you nutrients that you could derive from a whole grain cereal such as oatmeal or bulgur wheat. Since it is refined, the carbohydrates contained in Special K will be quickly digested by the body, thereby elevating the insulin levels. Further, its snack bars have high content of simple sugar and preservatives, both of which are not good for the health.


  • Following this diet plan will help you to improve the amount of calcium in your diet, which in turn is considered helpful to shed off weight.
  • This diet plan is easy to follow.
  • Its preparation does not involve any complicated step.
  • It is relatively inexpensive.


  • Special K diet plan does not recommend any exercise or workout plan.
  • On this diet plan, you get very low fiber as well as whole grain.
  • It may leave you feel hungry.
  • Its results will lasts for only shorter period.
  • It may sometimes leads to problems like constipation.
  • This diet plan is not recommended for long term use.
  • Above all, this diet plan is monotonous and hence in long run, you may get bored and jump off the wagon.

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