Special K Diet: Cereal for Weight Loss? The Special K Diet was created by the Kellogg’s breakfast cereal company . The diet is recommended for adults with a BMI greater than 25 and is not designed to be followed for any more than two weeks. Eat two servings of Special K cereal a day and ½ cup low-fat milk for breakfast and either lunch or dinner. There are no costs involved as all the details of the Special K Diet along with menu plans, meal suggestions and recipes are available on the Special K Challenge website . Doing this diet for more than two weeks can lead to boredom and the potential of binge eating. The original diet was based on the original cereal. For the chocolate and other sweeter varieties the serving size is smaller. Even though the breakfast cereal is fortified with vitamins and minerals it is questionable as to the degree that this can make up for nutrients that would otherwise be obtained from a wider range of whole foods. “If you currently have a poor diet, but substitute it with our cereal – you may lose 4.4 pounds over the first two weeks. That said – you could do a lot worse than eating cereal, skim milk, and fruit – it’s a lot healthier than the average American meal…
Special K Cereal: The Miracle Diet Food. Filed under: Diet & Fitness Junk , Weight Loss — The Lose Weight Diet @ 6:03 pm. If you mention diet and cereal together, the first thought you’ll probably have is Special K . Special K is one of the first cereals I’ve seen that practically markets itself as a weight loss and diet tool. You’re more likely to lose weight if that breakfast is Special K cereal. Second of all, Special K cereal in and of itself does not cause weight loss in any way whatsoever. Sure, it’s low in calories too, but so are most of the other cereals that are similar to it. It’s most all calories just the same. It means that if someone is going to claim Special K makes you lose weight, or even just slightly helps you lose weight, you can equally claim that it makes you gain weight. As long as you eat the same number of calories worth, they will all have an equal direct effect on your weight loss. So sure, if you are currently eating 750 calories worth of junk for breakfast every day, and you replace it with 250 calories worth of Special K cereal, you’ll end up losing weight. But just know that the Special K itself isn’t the reason. You could have eaten 250 calories worth of any cereal you wanted (even the junky sugary ones) and it still would have caused weight loss with all else being equal.
If you eat special K for breakfast everyday it is a very healthy cereal and a good replacement for eggs, pancakes, bacon, and other kinds of carbohydrates or fatty breakfast foods. If you consume less calories than you burn you will lose weight period. So if you eat SK with skim milk and no sugar, a couple pieces of fruit, and that is all you eat 3 times a day, then you will be able to burn that off easily. And you will lose weight. If you are eating SK along with your bacon and eggs, then a couple donuts for a snack. Then no SK will not help you lose weight. You can only upload files of type PNG, JPG, or JPEG. You can only upload files of type 3 GP, 3 GPP, MP 4, MOV, AVI, MPG, MPEG, or RM. You can only upload photos smaller than 5 MB. You can only upload videos smaller than 600 MB. You can only upload a photo (png, jpg, jpeg) or a video (3gp, 3gpp, mp4, mov, avi, mpg, mpeg, rm). You can only upload a photo or a video.
General Mills Fiber One. 420 calories, 10 g fat (1 g saturated), 26 g sugars. 133 calories, 0.5 g fat (0 g saturated), 1 g fiber, 20 g sugars. 160 calories, 1 g fat (1 g saturated), 0 g fiber, 15 g sugars. 160 calories, 1 g fat (0 g saturated), 1 g fiber, 15 g sugars. Loaded with sugar, lacking in fiber, and saturated with sodium. 160 calories, 4 g fat (0.5 g saturated), 1 g fiber, 13 g sugars. 160 calories, 2 g fat (0 g saturated), 3 g fiber, 13 g sugars. 160 calories, 3 g fat (0 g saturated),
The results of my research into The Special K Challenge were quite interesting. We also looked at the experiences we found online to see if the Special K Challenge was indeed a healthy way to lose weight. To start, the Special K Challenge is a meal replacement plan where you substitute two of your meals with one of Special K’s product offerings. The first thing we encountered with the Special K Challenge was minimal weight-loss or even a gain. “I gained three pounds on the Special K Challenge,” said one user. Because of the low caloric intake encouraged by the diet, many experts have called this one an unsafe way to lose weight. “The Special K Challenge only allows dieters to consume a maximum of 829 calories per day, which isn’t enough to keep the body healthy,” said one expert online. If the Special K Challenge really does promote a dangerously low caloric intake, this could make it difficult for many people. Most experts recommend a balanced third meal with the Special K Challenge. There’s plenty of science out there proving that eating less can help you lose more, so the Special K Challenge definitely has that going for it. The Bottom Line – Does the Special K Challenge Work? The Special K Challenge was an intriguing review for us. We’re also concerned with the lack of results and the absence of exercise recommendations to accompany this diet plan.
There are two fellas in our office on the `cereal diet', a bizarre concept which sees participants eating cereal for two meals a day in a bid to lose weight fast. So, in the name of journalism, and because I had to fit into a hugging dress for my brother’s wedding, I decided to give the so-called cereal diet a go. So, what is the cereal diet? But curiously, Special K no longer advocates the ‘two week challenge’. I would stick to the following for four weeks, to coincide with my brother’s wedding and the little purple dress I had to wear: It would compromise the diet. The whole of the first week was miserable, tough, and boring. The highlight of my diet this week was finding a lump of sugar in one of my Weetabix biscuits on Friday; the lowlight was trying chocolate Weetabix for the first time. …and the last week, hurrah! I spent the week baking my brother’s wedding cake, which obviously called for sampling bits of the cake and eating icing offcuts. But I still stayed true to the diet, and even on the eve of his happy day I dined on Weetabix and went teetotal. (here I am, with the bride and groom!) Yes, the cereal diet works. But I lost nearly 85% of my weight in the first week alone – weeks two, three and four just maintained what I had achieved in those first seven days. Have you ever tried the cereal diet?
The Special K Diet Plan. The Special K Diet Plan previously recommend replacing two meals a day with a bowl of cereal for two weeks to help you lose weight. More recently, the Special K Diet has changed and no longer relies just on the cereal to help you lose weight. You sign up to the free plan online, choose the type of meal plan you want, tell them your age and whether you are male or female and then you type in your current weight and height. Once you have filled in all the information and chosen a plan you are ready to go. You can track your weight loss progress , how you are feeling each day and the site recommends keeping a journal. The site sets up a meal plan for you to follow which includes breakfast, morning snack, lunch, afternoon snack and dinner, so plenty to eat. What it offers for you to eat depends on the type of meal plan you chose. You can log your weight loss progress and share it on social media if you like. Pros of the Special K Diet Plan. Cons of the Special K Diet Plan. The diet plan is not personal to you. Goal setting plays a huge part in weight loss success and the fact that you can’t really set any goals with this plan would be a big downfall for me. While badges and the metaphorical ‘pat on the back’ do spur you on, I think that being able to see your weight loss progress in a graph or chart helps to spur you on and see where you are going wrong.
One of the most insidious of these carpetbaggers is Kellogg’s and its Special K brand. On its website Kellogg’s describes its Special K items as “goodness you can taste” and then goes on to say: And is Special K truly wholesome and nutritious? Unfortunately the Special K lineup follows a disappointing, faux food theme that concerns me for many reasons: Lots of sugar: To make their bars, pastries, and drinks sweet, Special K pours on the sugar. Awakening people to Big Food’s deceptive tactics and changing how they think about food and weight loss products is no easy task. And with their big research and advertising budgets they’ve successfully dominated and controlled the conversation about food. However, step by step real food believers like you and I are fighting back and spreading the word. So do you want to help me change the conversation about food? If you’re new to my site and you’d like to learn more inside scoop on the world of food, please subscribe here .
Officially known as the Special K Challenge, the diet promises that you can lose nearly 5 pounds (2.3 kg) in two weeks. The diet encourages you to replace two meals, such as breakfast and lunch, with a low-fat, low-calorie Special K product, such as Special K cereal, protein meal bar or shake. And this appears to be the case with the Special K diet, at least in the short term. On the other hand, the Special K diet may leave you feeling hungry and deprived because of the diet's limited food options. And once you stop the Special K diet, you may regain any weight you lost because you haven't learned how to change unhealthy behaviors that led to your weight gain to begin with, such as overeating and lack of exercise.
I have used Special K throughout the process on and off so my body didn't get in a rut with it. I started the diet on Janaury 9, 2013 and have lost 6 lbs already (hooray) I have the cereal with a 1/2 bananal for breakfast & lunch and a regular dinner with no bread. Posted Jan 14th, 2013 7:39 pm. I am 13 years old and i would like to know if i can do the challenge i am 5'51/2" and weigh about 140 and i would like to lose weight . Posted Jan 13th, 2012 6:32 pm. Posted Jan 13th, 2012 6:15 pm. I've been on this for 1 week (yeah I know, not a long time) and GAINED 2 POUNDS! Posted Jan 13th, 2012 2:12 pm. I think if you are looking for something to help get to started this is the way to go, I really saw results, and it helped give me the boost I needed. Posted Jan 8th, 2012 11:16 pm. Today is my second day of the Special K diet and i like it so far except that i am hungry. Well I tried this for the two weeks and lost 2 pounds of the 6 I want to loose. I am about 5'3 and weigh 130 pounds i really am trying to lose weight and was wondering if it wold be safe to start this diet. I'm currently 110 and hope to lose 10 pounds in the next few months and tone up!
Start the day right with protein and fiber! Do you feel overwhelmed when pushing your cart down the cereal aisle? Between the dizzying array of choices and the seemingly endless number of label claims, it can feel like a Sisyphean effort to select a wholesome option, one that won't be a "cereal killer" to your physique. Too many cereals have sugar levels that are more appropriate for dessert than a healthy breakfast. To help you keep your sanity in the cereal aisle, here are eight options that provide the biggest nutritional bang for your buck and are worthy of bowling you over. The downside is that steel-cut oats take some time to cook in the morning, which isn't helpful if you're in a hurry. But if you soak steel-cut oats overnight, you can slash the cooking time to just a few minutes. Hyde of the cereal aisle. On one hand, you can pour yourself a bowlful of healthy oats, antioxidant-packed dried fruit, and crunchy nuts that are loaded with body-friendly healthy fats. To scoop up a granola that'll do your body some good, turn over the box and read the nutrition facts. Ideally, you're looking for a brand that delivers no more than 10 grams of sugar per serving and at least 3 grams of dietary fiber. But the brand Kashi changed all when they unleashed their GOLEAN cereal, which contained a whopping 13 grams of muscle-building protein per serving. Add milk on top of that and you have a bona fide protein powerhouse to kick off your day. The other concern is the amount of sugar that has wiggled its way into a number of protein cereals. That's an impressive amount, considering the daily requirement for women and men is 25 grams and 38 grams, respectively.
The best breakfast for weight loss. [sidebar]For the study, 48 participants were asked to eat one of two breakfast options: prepared oatmeal or ready-to-eat cereal. With less of a desire to eat, oatmeal could very well be a new tool for weight loss. "Oatmeal is one of the most filling and healthiest breakfast for so many reasons," says nutritionist Rania Batayneh, MPH, author of the forthcoming book The One One One Diet. Batayneh suggests a balanced morning bowl—one cup cooked steel cut oats are preferable, with one added fat and protein each—though instant is okay if that better fits your lifestyle, she says. (For a nearly-instant AM option, there's always this easy overnight oatmeal recipe .)
Special K is a lightly toasted breakfast cereal manufactured by the Kellogg Company . Special K Challenge[ edit ] The diet begins with a single serving of any Special K cereal, accompanied with 2/3 cup of skim milk and a side of fruit. The second meal of the diet may include either a Special K Protein Meal Bar, Special K Protein Shake, or another serving of Special K cereal with 2/3 cup of skim milk and a side of fruit. In the US, Special K provides meal replacements in two different forms, protein meal bars and protein shakes. There are several varieties of Special K snacks, including Special K Protein Granola Bars, Special K Breakfast Shakes, Special K Cereal Bars, Special K Cracker Chips, Special K Popcorn, and Special K Crackers. Special K 2 O Protein Water[ edit ] Kellogg's Special K 2 O Protein Water. Kellogg's Special K 2 O Protein Water was a beverage released in September 2006 by the Kellogg Company .  The product has also been marketed as a weight-loss product,  and has been marketed as part of "The Special K Challenge" and "Feeling good never looked better" advertising campaigns.  The powdered product has 30 calories,  5 grams of fiber and 5 grams of protein per serving. Special K Protein Shakes[ edit ] Until the summer of 2014, Special K's formula was different in Canada from that used in the US.
First, the cereal should contain 100 percent whole grain, and the cereal should contain more than 5 grams of dietary fiber. The cereal of choice should be low in sugar, containing 8 grams of sugar or less, low in sodium, containing less than 200 milligrams of salt, and offer less than 200 calories per serving. The makers of Special K have broadly touted the Special K cereal 2 week weight loss plan. Also, there is little whole grain to balance the sugar with protein, and Special K contains very little fiber, a weight loss essential. Kashi Heart to Heart Flakes is another cereal that is marketed for good health and weight loss. According to nutritionist Lori Pirog, this particular Kashi cereal is worth taking a closer look at as it contains 110 calories per ¾ cup serving, and 5 grams of fiber. This cereal is also a good choice for dieters as it is far from many of the sugar-ladened cereals on the grocers’ shelves today with a mere 5 grams of sugar. Whole Grain Wheat Chex is another good option when looking for a cereal to help lose weight. This is higher than some other cereals such as Kashi Heart to Heart Flakes, but still provides breakfast for under 200 calories per serving as recommended for weight loss by nutritionist Lori Pirog. It also provides a great start for the day with just 150 calories per ½ cup serving, oatmeal is very filling and quells the appetite well into the morning.
I have recently started on the Special K Diet and I was wondering if anyone has had success with it? Just for those who don't know: the Special K Diet consists of a bowl of Special K cereal for breakfast, Special K cereal or meal bar for lunch, fruits and vegetables for snacks, and a normal dinner. Hopefully that will not be the case for you. Essentially the special K diet boils down to this: Replace Special K with something healthy like a natural muesli, with the same cals, and you'll be better off. If the special K diet works for you and you stay healthy, go for it. I still like special k so much that i do #1 most of the time with some extra fruit and a side of egg whites. The special K diet is pretty much the same thing as the slimfast diet. But they are very hard to stick to because you have to eat the same thing over and over and over and you get sick of it, not-to-mention by the time you get to that "normal" dinner, you're starving and it's hard not to over do it. If the Special K works for you, more power to you! Okay, this is my question for those that eat Special K - is their chocolate delight flavor really part of the diet? I have tried it before, but then realize that it is pretty much the same as said - low cal breakfast/lunch and normal dinner. And I didnt see any weight loss, got sick of the "diet" and stopped eating it. I guess because she never really ate breakfast or much of a lunch before, and on the Special K in a way she was just adding calories to her eating.
What is the best cereal for weight loss? And i am all for you eating special k as your cereal. That cereal is MADE for women and weight loss. Have you heard about the acai berry? Acai berries are highly touted as one of the elite superfoods with anti-aging and weight loss properties. And you can get some here. You can only upload files of type PNG, JPG, or JPEG. You can only upload files of type 3 GP, 3 GPP, MP 4, MOV, AVI, MPG, MPEG, or RM. You can only upload photos smaller than 5 MB. You can only upload videos smaller than 600 MB. You can only upload a photo or a video.
Perfect for the chocoholic, these two cereals seem similar, but one has slightly fewer calories. The Winner: Special K. The Winner: Honey Bunches of Oats. This one is close, but the title of fewest-calories goes to Honey Bunches of Oats with Almonds with 130 calories in one three-quarter cup serving. The Winner: Cheerios Original. But just by a smidge—a three-quarter cup serving of original Cheerios has 75 calories and Multigrain has 83 calories. The Winner: Rice Chex. The Winner: Special K Red Berries. The Winner: Cheerios Yogurt Burst. A three-quarter cup serving of Cheerios Vanilla Yogurt Burst has 120 calories, while the same amount of Fiber Plus's version has 128 calories.
The two-week Kellogg's weight loss plan, also called the Special K diet, is a version of a meal-replacement diet, meaning you replace two regular meals with this Kellogg's cereal. 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. 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. 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. Varying the type of Special K cereal, however, may make it easier for you to stick to the diet for the whole two weeks. Choosing one of the varieties higher in protein or fiber - such as Special K Protein with 10 grams of protein and 3 grams of fiber per 3/4 cup - may make the diet more filling because both fiber and protein increase satiety. Special K and the Glycemic Index. 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. Because Special K is a very processed cereal and doesn't contain much fiber, it has a glycemic index of about 69 for the lower-sugar original variety and most likely a higher GI for the other flavors, as more sugary foods tend to have higher GI scores. Including foods that are lower on the glycemic index with your Special K cereal, such as low-fat milk, low-fat plain yogurt, an orange, a serving of strawberries or an ounce of nuts, will help lower the overall glycemic index of the meal and make it more filling. Even if you add fruit to make it more filling and increase the fiber of the meal and eat a sensible dinner, the total calories for the day may be too low for good health if you don't get some extra calories through eating the approved snacks. 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.
You should go for the one you like better but even better would be a cereal high in fiber and protien. Breakfast is the most important meal of the day and you should start right if you want to lose weight! Snapdragon · 8 years ago. ANTHONY M · 8 years ago. Not only does it taste good but is better for you then most cold cereal! Dee M · 8 years ago. I think this question violates the Community Guidelines. I think this question violates the Terms of Service. I think this answer violates the Community Guidelines. I think this answer violates the Terms of Service. I think this comment violates the Community Guidelines. I think this comment violates the Terms of Service. You can only upload photos smaller than 5 MB. You can only upload videos smaller than 600 MB. You can only upload a photo or a video.
People lauged at me when I did the Special K Diet. My co-workers laughed at me when I started to do the Special K diet three years ago. I was worriers it wouldn't work like all the others had in the past. But I kept on eating the ceral. So I kept on eating the ceral and working out reguraly. I went out and got more ceral and some of the Special K bars and ate them inbetween my meals. I was so excited to be finally losing all the weight. When New Year's Day came I managed to lose the last one pound of my diet and I was now wearing a size six jean.
Start being an informed consumer, and take a look at the nutrition information of all of the food you eat. You should look for foods that pack a punch nutrition-wise while being relatively low in calories. In essence, you can eat your favorite breakfast cereal and it's going to help you snack less throughout the day and will help jump-start your metabolism in the morning. What you should look for is something high in fiber and protein, because they're going to help you feel full longer, and cut down on snacking throughout the day.
The Special K Challenge: What it is. But according to the Special K Challenge, you could lose up to 6 pounds in 14 days if you eat cereal or other Special K products for breakfast and lunch, plus a regular dinner. The Special K Challenge promotes quick weight loss through portion control at snacks and two of your daily meals. The only support comes from information on cereal boxes and the Special K website, plus a Special K Challenge message group on Yahoo featuring a blog from athlete Gabrielle Reece. If you take the Special K Challenge, think of it as a prelude to a well- balanced diet plan, and let those six pounds serve as a motivator to help you keep going. The Special K Challenge: What You Can Eat. The Special K Challenge is a simple, economical diet plan that uses familiar foods most people enjoy. Here's a sample meal plan on the Special K diet:
The healthiest breakfast cereal is made from whole grains and is high in fibre and low in added sugar. Now that you’ve chosen a nutritious cereal, keeping your portion size in check will help you lose weight. Read the serving size information on nutrition labels. By dry weight, a food guide serving of ready to eat cereal is 30 grams. In household measures, 30 grams of dry cereal will vary depending on the density, or weight, of the cereal. The serving size for denser cereals such as granola and muesli is 1/3 to 1/2 cup. If you’re counting calories, manage your portion size by reading the nutrition label – and then measuring out the stated serving size.
She recommends avoiding cereal bars that have sugar listed in the top three or four ingredients. As a general rule of thumb, Zied says you should look for bars that have 100 to 150 calories, fewer than 10 grams of sugar, fewer than two grams of saturated fat, no trans fat and at least three grams of fiber. Per Bar: 90 calories, 0 grams saturated fat, 6 grams sugar, 1 gram protein, 3 grams fiber. Per Bar: 140 calories, 2 grams saturated fat, 10 grams sugar, 2 grams protein, 9 grams fiber. Per Bar: 130 calories, 0 grams saturated fat, 16 grams sugar, 2 grams protein, 3 grams fiber. Per Bar: 150 calories, 2 grams saturated fat, 7 grams sugar, 2 grams protein, 9 grams fiber. Per Bar: 120 calories, 0.5 grams saturated fat, 11 grams sugar, 2 grams protein, 3 grams fiber. Winner: Special K The Special K cereal bars win out for being the lowest in sugar and also in calories, and they also contain as much protein as the other competitors compared here. Runner Up: Fiber One You would think that fiber would be a major nutrient in a cereal bar, however Fiber One is the only bar that really has a serious serving. Keep in mind that the American Dietetic Association recommends that you eat 20 to 35 grams of fiber per day.
The 20 Cereals That Are Actually Healthy (and How to Pick 'Em) Loaded with just five ingredients and a whole lot of taste, this organic take on an old classic relies on raisins to add just the right amount of sweetness. With 6 grams of fiber and five grams of protein, this bran should keep you full until lunch. It lists whole grain oats as the first ingredient and boasts 3 grams of fiber per serving. With just 1 gram of sugar per serving, it’s the perfect cereal to top with your favorite fruit. Kid-tested, nutritionist-approved, this childhood fave is low in calories and sugar but has a surprising amount of fiber for a cereal made from whole-grain corn. This cereal is a workhorse with 100 percent whole grain flaky goodness—and it’s packed with vitamins to boot. Bonus: Crush this cereal and use it in place of breadcrumbs as a healthier breading in your favorite recipes. With just 4 grams of sugar and 3 grams of fiber, eating these whole grain wheat flakes will certainly make you feel like a champ—even if your face doesn’t grace a Wheaties box . The crunchy biscuits are made from whole-grain wheat and are loaded with 5 grams of fiber per serving. Bonus: With 6 grams of protein per serving, a bowl of this in the morning can reduce hunger long after breakfast is over.
While the cereal boxes below don’t have a cute cartoon character on the front or a prize at the bottom, they will fuel your day right and help you reach your better-body goals in no time! Not only is the duo delicious, the fruit lends some disease-fighting antioxidants and additional fiber. This cereal not only tastes delicious with milk, but also makes a sweet, crunchy addition to plain Greek yogurt. This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you’ll stay satiated until lunch. This cereal employs wheat bran to up its fiber count and freeze-dried strawberries for some natural sweetness. While the flakes obviously pair well with milk and spoon, they also make for an iron- and vitamin C-rich base for a sweet and salty trail mix. This cereal is made with just whole-grain wheat and wheat bran—a pure base crying out for fresh blueberries or bananas. In addition to serving up a decent share of hunger-quelling protein and fiber in every bowl, Wheat ’n Bran also provides 20 percent of the day’s phosphorus, a mineral that plays an important role in how the body uses carbs and fats. Don’t forget: The more protein you’ve got, the more calories you burn at rest, so this is a great added bonus to your morning cereal bowl! Post and Total varieties of Raisin Bran carry between 17 and 19 grams of the sweet stuff. It not only provides a sweet hit of flavor, but also helps the body manage blood sugar, according to studies. Most of the sugars found in this box come from the coating on the raisins, so just pick some of them out if you want to cut back on the sweet stuff. This cereal employs all the cholesterol-busting power of oat bran and then adds just a touch of sweetness to pump up the flavor.
How to choose the best cereal for you. Some breakfast cereals are high in sugar and salt, but the up-side is that they are low in fat, high in energy-giving carbohydrates and, in many cases, rich in fibre. How they help: These cereals are richest in iron, needed for the manufacture of haemoglobin which transports vital oxygen around the bloodstream and to body tissues. How they help: They all have high levels of folic acid fortification, providing at least half of the RDA in one bowl. How they help: Oats provide lots of a soluble fibre which binds to cholesterol in the gut aiding its removal from the body. And 3g of soluble fibre daily, the amount in two bowls oof Ready Brek or threeb owls of Commonsense Oat Bran flake,? All Bran Plus is also a good provider of calcium (one bowl with milk provides 35% of the RDA), while Special K provides at least half the daily amount of vitamin D ? How it helps: It's rich in carbohydrate which may boost calming serotonin levels in the brain, and also fortified with B vitamins required for a healthy nervous system. How they help: Wheat fibre is known to encourage the excretion of oestrogen from the body and contains substances called lignans which weaken the effect of oestrogen on breast tissue. High-fibre breakfast cereals also speed the passage of potential carcinogens through the gut and, according to the Cancer Research Campaign, half of all bowel cancer cases could be prevented by eating a diet high in cereal fibre.