For those seeking convenience, a bowl of cereal is hard to beat. However, many breakfast cereals are high in sugar and refined carbohydrates, which isn’t ideal for starting your day. A well-balanced breakfast, on the other hand, is not only beneficial for your overall health but can also support your weight loss goals. Fortunately, there are many healthy cereal options available that can aid in weight loss. Here are the 8 best cereals for weight loss according to dietitians named by Eating Well.
What to Look For in a Cereal for Weight Loss
Although cereals are great to start of the day, there are many factors to consider before buying your favourite brand. And if you want to lose weight properly, this is what you should understand:
Fibre: Only about 7% of adults in the U.S. meet the daily fibre recommendation of 28 to 34 grams. Fibre is crucial for weight loss as it moves through the digestive tract slowly, keeping you full without adding extra calories. It also helps regulate blood sugar levels, preventing mid-morning energy crashes. Look for cereals with at least 4 grams of fibre per serving by checking the Nutrition Facts label.
Protein: Combining protein with fibre provides a breakfast that keeps you satisfied longer. Protein slows digestion and helps regulate appetite hormones like leptin and ghrelin. Since many traditional breakfast cereals lack protein, choosing a higher-protein cereal can prevent early snacking.
Added Sugar: Cereals are often criticised for their high added sugar content. The American Heart Association recommends men consume less than 36 grams (9 teaspoons) and women less than 25 grams (6 teaspoons) of added sugar daily. High added sugar intake can increase the risk of chronic diseases and contribute to obesity. Opt for cereals with low added sugar to start your day with healthier choices.
8 Best Cereals for Weight Loss According to Dietitians
1. Fibre One Original Bran Cereal
While bran cereals might not be as exciting as some sugary options, they are nutritionally beneficial. Fibre One Original Bran contains 18 grams of fibre per ⅔-cup serving, over 50% of the daily recommended fibre intake. This high fibre content helps keep you full and aids digestion, making it ideal for weight loss. Additionally, it has no added sugar, keeping the calorie count low. Enhance the taste by adding fruit, such as mixing it with yogurt and fresh berries.
2. Seven Sundays Maple Almond Protein Oats
These protein oats contain more sugar than some options but compensate with extra protein and fibre. Made from whole foods like oats, almonds, and chia seeds, one half-cup serving provides 7 grams of fibre, 11 grams of protein, and 260 calories. Including whole grains like oats in your diet can aid weight loss and prevent long-term weight gain. These high-protein oats make a delicious topping for cottage cheese or a Greek yogurt parfait.
3. Catalina Crunch Cinnamon Toast Keto Cereal
Catalina Crunch offers a healthier version of nostalgic classics. This cereal provides 11 grams of protein, 9 grams of fibre, and no added sugar per half-cup serving. Protein and fibre together help keep you full longer, making it an excellent option for weight loss. The taste resembles the beloved Cinnamon Toast Crunch, but with healthier benefits.
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4. Kashi GO Cold Breakfast Cereal
Kashi Go Original cereal, sweetened with honey, is a great alternative for those who enjoy Honey Nut Cheerios but want more protein and fibre. This cereal includes whole-grain puffs, cereal sticks, and crispy squares, providing textural variety. A 1¼ cup serving offers 11 grams of protein and 12 grams of fibre, making it a filling breakfast option.
5. Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal
For those who prefer crispy and flaky cereals, Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal is a top choice. With 8 grams of fibre and 9 grams of protein per 1-cup serving, it keeps you satisfied longer than many other flaky cereals. The cereal’s flavour comes from freeze-dried blueberries and cinnamon, adding a delicious twist without tons of added sugar. Blueberries also offer health benefits, including improved weight maintenance.
6. Three Wishes Grain Free Cocoa Cereal
Three Wishes uses chickpeas to create a lower-sugar, higher-protein cereal. The cocoa-flavoured grain-free cereal is perfect for chocolate lovers, providing 8 grams of plant-based protein and just 3 grams of total sugar per serving. It’s a subtly sweet and crunchy option for breakfast.
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7. Post Grape-Nuts Original
Post Grape-Nuts Original cereal is a classic choice for a healthier breakfast. With 7 grams of fibre, 6 grams of protein, and only 5 grams of total sugar per ½ cup serving, it’s a staple for those seeking a nutritious cereal. To enhance the flavour, pair it with fresh fruit or use it as a topping for smoothies or yogurt.
8. Bob’s Red Mill Protein Oats
If you prefer oatmeal but want more protein, Bob’s Red Mill Protein Oats are an excellent choice. Research shows that oats can help manage weight. These protein oats contain a variety of oats higher in protein, offering 10 grams of protein per ⅓-cup serving compared to 6 grams in regular rolled oats. Prepare them with milk and add nuts or nut butter for extra protein and fibre, or try savoury oatmeal recipes with added protein from cheese or eggs.
If you’re trying to lose weight, don’t write off breakfast cereals just yet. By choosing cereals high in fibre and protein with minimal added sugar, you can enjoy a bowl of cereal and still reach your weight-loss goals. Any of these eight cereal options can help you meet your daily fibre and protein needs, keeping you full and energised throughout the morning.
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Can I eat cereal every day and still lose weight?
Yes, you can eat cereal every day and still lose weight, provided you choose cereals that are high in fibre and protein with minimal added sugar. Pairing the cereal with other healthy foods, such as fruits or yoghurt, can also enhance its nutritional value.
Why is fibre important in cereals for weight loss?
Fibre is crucial for weight loss because it moves through the digestive tract slowly, helping you feel full longer without adding extra calories. It also helps regulate blood sugar levels, preventing mid-morning energy crashes and reducing the likelihood of overeating later in the day.
How much fibre should I look for in a breakfast cereal?
When choosing a cereal for weight loss, look for options that contain at least 4 grams of fibre per serving. This helps ensure that the cereal will keep you feeling full and satisfied longer.
Why is protein important in cereals for weight loss?
Protein is important for weight loss because it slows digestion and helps you feel more satisfied, reducing the likelihood of early snacking. It also regulates appetite hormones like leptin and ghrelin, which control hunger and satiety.
Can I use cereal as a snack for weight loss?
Yes, you can use cereal as a snack for weight loss if you choose options that are high in fibre and protein and low in added sugar. Pairing cereal with a protein source like yoghurt can make it a more balanced and satisfying snack.
What are some common mistakes to avoid when choosing a cereal for weight loss?
Common mistakes to avoid include choosing cereals high in added sugar, low in fibre, and lacking in protein. Always read the Nutrition Facts label and ingredient list to ensure you are selecting a nutritious option that supports your weight loss goals.
Are bran cereals good for weight loss?
Yes, bran cereals are excellent for weight loss because they are typically high in fibre and low in added sugar. For example, Fiber One Original Bran contains 18 grams of fibre per serving and no added sugar, making it a great option.
Can high-protein cereals help with weight loss?
Can high-protein cereals help with weight loss?
High-protein cereals can support weight loss by keeping you full longer and preventing early snacking. They also help maintain muscle mass during weight loss, which is important for overall metabolism and health.
Are there any cereals that taste good but are also good for weight loss?
Yes, there are many cereals that taste good and are also good for weight loss. Options like Catalina Crunch Cinnamon Toast Keto Cereal and Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal offer great taste with high fibre and protein content and low added sugar.
How can I make my cereal more interesting if it tastes bland?
You can make your cereal more interesting by adding fresh fruits, nuts, seeds, or yoghurt. These additions can enhance the flavour and nutritional value of your breakfast.
How can oatmeal help with weight loss?
Oatmeal can help with weight loss because it is high in fibre, which keeps you full longer. Options like Bob’s Red Mill Protein Oats also provide additional protein, which further supports satiety and muscle maintenance during weight loss.
What is the best way to prepare high-protein oats?
To prepare high-protein oats, cook them with milk instead of water to increase the protein content. You can also add nuts, seeds, or nut butter for extra protein and healthy fats. Savoury oatmeal recipes with cheese or eggs are another great way to enhance protein content.
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