Breakfast is typically easy and fast – especially when it comes to cereal. But, you go to the grocery store to buy a healthy cereal and it can be confusing to read the nutrition labels. “All Natural, Low Calorie, High Fiber, High Protein….” The list goes on and on. Is there a best cereal for weight loss?
Why does eating healthy have to be sooooo confusing sometimes?
To set up this post, I will tell you up front what I WON’T be writing…. I won’t be “banning” you from certain cereals.
For those that follow me, you know I believe that once we ban foods from our diets forever it can lead to possible binges or disordered thoughts about foods in the long run. #NoBannedFoods
As a side note… I remember how I banned myself from sugared cereals and granola cereals (because it was high in fat) for years. I would go to the cereal aisle and look at the things I could NOT have. And it made me think about those cereals. And if I caved and had some it would turn into an all-out binge having that “forbidden food.”
There is a way to fit all cereals in your diet in a HEALTHY way – and lose weight.
Does that mean I want you having a big bowl of Fruit Loops for breakfast every day? No.
It just means I want you to take the suggestions below as guidelines on how to eat in a healthy way for you body, but realize you always have a choice.
And there is a way to fit Fruit Loops in your diet and still be healthy – if you happen get a craving for them.
With that said….
MY TOP 3 TIPS to Use Cereal for Weight Loss
1) Measure Your Cereal
No matter what cereal you choose, if you don’t have the correct portion you are most likely eating way more calories and sugar than the serving size states on the label. I always recommend using a digital scale and measuring cereal in grams. It will be most accurate.
Here’s an example of why this works. I will use my previously banned granola (see, I did find a way to have it!). I will start out by saying this is actually a pretty healthy granola. It’s even higher in protein than other brands.
I’m sure most of you would fill that bowl up to the top! Imagine having a 600 calorie bowl of cereal with 20 grams of sugar (not even counting the milk yet). That’s very likely to happen with this cereal. I’ll show you how I fit this in my healthy eating plan later on.
2) Look For Lower Sugar Options
This is where a lot of problems arise with cereal. It’s loaded with sugar. Even brands labeled as “healthy” or “diet.”
An example of a “healthy” cereal with a whopping 17 grams of sugar, Source: Kelloggs.com
How much sugar should you have? This is up for debate depending on who you talk to, but I have found most experts suggest 10 grams of sugar or less when reading cereal labels.
Be on the lookout for “fruit” cereals – as many don’t have real fruit and just sugared bits. Also, one brand I love, Kashi, is great. Their Go Lean has 6 grams of sugar. However, many of Kashi’s other cereals can go up to 15-20 grams of sugar per serving.
Read labels and check serving sizes.
3) Increase Protein and Fiber to Stay Full Longer
As I mentioned, I love Kashi Go Lean and Special K Protein Plus is another good brand.Another tip to add protein to your cereal… I recently read about adding a little vanilla protein powder to the milk in your cereal. It’s supposed to give it a “richer” taste, although I admit I haven’t tried it yet. I will keep you in the loop if I try it out! 🙂
So, how do I make this work for me?
My current cereal breakfast – with my beloved tea!
I love having cereal for breakfast. Sometimes I have Kashi Go Lean, sometimes Special K Protein Plus. Right now, my new kick is making my own low-sugar/high protein blend that tastes delicious!
At the moment I’m making a mix of my Protein Plus and then adding my previously banned granola (smaller serving size). I top it with fresh blueberries.
All is measured and fits with my personal nutrition goals. And with my favorite tea this becomes a satisfying and quick breakfast that keeps me full for hours.