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Addressing these issues will help make it easier to follow the plan or a variation of it. It isn't recommended that you follow this diet for more than two weeks, as it can get monotonous, might not provide all the necessary nutrients, and restricts the variety of foods you can eat. While this type of diet may help with weight loss, there are some potential drawbacks that should be considered before starting the weight loss plan. People who follow this diet may wind up eating too few calories during the day to get the nutrients they need and to prevent decreases in their metabolism. Top your oatmeal with fresh fruit, an ounce of chopped nuts to add flavor and nutrients, or an egg, which provides protein to keep you full with a glycemic index of zero. diagnosis or treatment. The glycemic index estimates the effect of a food on blood sugar levels, with lower glycemic index scores indicating less of an effect on blood sugar levels. The remaining meal should be a balanced, low-fat meal containing each of the four food groups, and dieters may snack on Special K bars, vegetables, fruits or low-fat yogurt. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Advances in Nutrition: The Influence of Food Portion Size and Energy Density on Energy Intake: Implications for Weight Management, Diabetes Care: Glycemic Index (GI) and Glycemic Load (GL) Values Determined in Subjects With Normal Glucose Tolerance: 2008, Clinical Diabetes: The 3 R's of Glycemic Index: Recommendations, Research, and the Real World, USDA National Nutrient Database: Cereals, Oats, Regular and Quick and Instant, Unenriched, Cooked With Water (Includes Boiling and Microwaving), With Salt, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Copyright Policy 2020 any of the products or services that are advertised on the web site. If this is true, the big question is, how does it help you lose weight? A study published in the Journal of the Academy of Nutrition and Dietetics in June 2011 found that a meal-plan-based diet along with a supervised exercise program was more effective for weight loss than a meal-replacement-based diet program like the Special K diet along with instructions to increase exercise. The material appearing on LIVESTRONG.COM is for educational use only. Foods lower in glycemic index, with scores of 55 or below, may help people increase feelings of satiety and eat less throughout the day, according to a review article published in Clinical Diabetes in October 2011. That means it might not be ideal for feeling satisfied for long between meals. may earn compensation through affiliate links in this story. Special K is a brand of breakfast cereal and meal bars manufactured by Kellogg's.The cereal was introduced to the United States in 1955. For an even more balanced diet, consider eating Special K just for breakfast, along with skim milk and a serving of fresh fruit to make the meal a bit more filling and nutritious. Then eat a nutritious, reduced-calorie lunch and dinner. For this diet, every day for two weeks you'll start off your day with a cup of Special K topped with 1/2 cup of low-fat milk and then eat this combination again for either lunch or dinner. A 1-cup bowl of original Special K cereal with 1/2 cup of skim milk only has 160 calories. The variety of Special K cereal you choose to eat can affect the results of the diet, as any flavor other than original will be higher in sugar. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. A woman should eat at least 1,200 calories each day, and a man should consume at least 1,800. If you are counting calories, aim for 300 to 500 calories at breakfast. It is made primarily from grains like lightly toasted rice, wheat and barley.Special K used to be marketed primarily as a low-fat cereal that can be eaten to help one lose weight.

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