Do you want to lose weight and are still looking for the right diet? Then the following guide can help you get closer to your goal.
The cereal diet is just the thing for you. With this diet, a healthy cereal is eaten in the morning and at noon. We'll show you everything you need to know about it.
What exactly is the cereal diet?
The cereal diet is a crash diet. Breakfast and lunch are taken over two weeks, in the form of sugar-free cereal. It is important that only sugar-free cereals and low-fat milk or low-fat yogurt are used.
The diet can be supplemented with two low-calorie snacks and a lean dinner. Muesli contains fiber and complex carbohydrates, which keeps you full for a long time. Therefore, there should be no hunger. However, whether you can really lose weight with the cereal diet depends on numerous factors.
Can I really lose weight with the cereal diet?
As already mentioned, one or the other must also be taken into account in the cereal diet.
In any case, the cereal should be eaten in the morning and at noon. In the evening, fruits, vegetables, whole grains, and proteins can end up on your plate.
In no case should dinner have more than 450 calories. The snacks are allowed to be around 100 calories. Together with two servings of cereal, you should not exceed a total of 1500 calories.
The cereal diet creates a calorie deficit, which causes you to lose weight automatically. Adult women should consume a daily calorie balance of 2000 calories.
The diet has already been reviewed in studies. Muesli is the optimal breakfast and supports healthy weight loss due to numerous fiber and vitamins.
24 people have followed the cereal diet for two weeks and have been able to lose weight and fat mass. Nevertheless, the study should be consulted with caution. This was financed by Kellogg.
The cereal diet is still healthy. The reason for this is the large amount of fiber and minerals. A healthy breakfast keeps you full for a long time thanks to long-chain carbohydrates from whole grain flakes in organic quality.
However, the cereal diet should not be done as a crash diet. Crash diets usually lead to a quick yo-yo effect. The lost weight is quickly back on. Replace your sweet breakfast of white flour, jam, and butter with organic cereal. You can combine the muesli with delicious berries , fresh fruit, and a milk alternative. The plant milk also saves calories.
Muesli recipe Basic muesli without added sugar
Ingredients
- 50 g oatmeal (you can of course also use cereal flakes from spelt or another grain as a variant – wholemeal flakes are always the most valuable)
- 150 ml milk or a plant-based alternative
- 1 tbsp. yoghurt (insider tip)
- 2 tablespoons lemon juice
- Fruits and nuts of your choice
- Honey (to taste)
Preparation
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The oatmeal comes in a bowl.
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Pour the dairy product of your choice into the bowl as well.
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Stir in the yogurt.
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Next comes the lemon juice.
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Now let your cereal steep for 5 minutes.
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Finally, you can garnish your cereal with fresh fruit, nuts, or seeds of any kind. A few suggestions at this point: hazelnuts, cashews, almonds, or walnuts, flax seeds, or even chia seeds and sunflower seeds give your cereal a fine touch.
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If the cereal is not sweet enough for your taste, you can use some honey as a sweetener.
Nutritional values
You should pay attention to these tips when losing weight
If you want to lose weight, you should never rely on high-sugar cereals with full-fat yogurt or full-fat milk. You can also put together your own cereal. You can use flaxseed or chia seeds . These stimulate your digestion. Combine with oatmeal.
Oatmeal contains fiber and keeps you full for a long time. Combine your cereal with a milk alternative, such as oat or rice milk, and delicious berries. Blueberries contain relatively little sugar and are full of valuable vitamins.
The berries contain a lot of calcium, iron, magnesium, and plenty of vitamin C. 1 In addition, the high proportion of fiber supports your digestion sustainably. In winter, you can easily use the frozen version.
You can also use gluten-free cereal if you have a gluten intolerance. The porridge is also a healthy breakfast . Here, the oatmeal is mixed in a warm version with 1.5 times the amount of water or milk. Porridge is particularly popular in winter.
It contains a lot of fiber, vitamins, and minerals and keeps you full for a long time. In addition, oatmeal has plenty of protein. The oat diet is therefore particularly suitable for athletes .
Do you already know your BMI value?
It does not matter whether you want to lose weight, just want to do something for your health or are currently engaged in muscle building training. The Body Mass Index is often the first measurement that shows you whether you have your body weight under control.
Here you can calculate your BMI (Body Mass Index) in a few seconds and find out the background to this value.
Avoid These Cereal Mistakes – The Fatteners
We give you some tips on what you should pay attention to so that your cereal diet really works.
Avoid ready-made muesli with cheap sugar & additives
For a healthy diet, you should definitely avoid ready-made cereals with plenty of sugar. Otherwise, breakfast will quickly become a thickener. Most oatmeal is labeled as healthy, yet contains plenty of sugar.
Put together your own cereal, made from oatmeal, chia seeds, and flaxseeds. Combine with fresh fruit like berries and top with a homemade granola . It is best to use only organic ingredients.
You can also make the granola sugar-free. We have written a post about how you can easily make your own granola.
Sometimes it just has to be quick? Then you will find high-quality organic cereals at Verival that also work perfectly for losing weight.
Combine your cereal
Many muesli fans rely exclusively on cereals. Although oatmeal is full of valuable vitamins, it contains a high proportion of carbohydrates. If you prefer to combine the oatmeal with nuts and seeds, the proportion of protein increases. Fresh fruit also ensures that you use a smaller amount of oatmeal and provides you with important nutrients.
Avoid dried fruits
Dried fruit contains much more sugar than fresh fruit. It's better to go for fresh fruit. It contains a lot of fiber and keeps you full for longer.
Berries are preferable to high-calorie fruits like bananas. If you do not want to do without dried fruits, dose them moderately.
Relying on proteins
In any case, remember to combine your oatmeal with proteins. The flakes contain plenty of protein, but also a lot of carbohydrates.
For example, you can mix in a nut butter or quark. Proteins only slowly raise blood sugar levels and reduce cravings.
Is losing weight with cereal also healthy?
It all depends on which cereal you use. If you use the sweetened version, your cereal diet is not really healthy.
However, if you put together your own cereal and rely on whole flakes and vitamin-rich fruits and nuts, then breakfast or lunch is healthy in any case.
If you want to buy your cereal, you should opt for an organic cereal that is certified organic. The combination options also have an influence on a healthy cereal.
Milk alternatives not only make your breakfast vegan, but they often contain significantly fewer calories than cow's milk. Again, make sure that no additional sugar has been added to the milk.
