The Best 8 Cereals for Weight Loss, Dietitian-Approved

When it comes to convenience, nothing beats cereal. The only problem is that many breakfast cereals are high in sugar and refined carbohydrates, which may not be the best way to start your day. A balanced breakfast, on the other hand, is not only better for your overall health but can also help you lose weight. Rest easy, cereal lovers, there are plenty of weight-loss-friendly cereal options on the market; you just need to know what you’re looking for. Here are our top picks for healthy breakfast cereals for weight loss.

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What to look for when choosing cereals for weight loss

The factors to consider when choosing a breakfast cereal will depend on your personal health goals. If you’re trying to lose weight, we recommend taking the following into consideration before purchasing:

• fiber: According to the data, About 7% of U.S. adults actually consume the recommended daily fiber intake of 28 to 34 grams (the exact number varies by age and gender). But fiber is important for weight loss because it moves slowly through the digestive tract and makes you feel full without adding extra calories to your meal. Fiber also helps keep blood sugar levels in check after breakfast, preventing an energy slump in the morning. Double-check the nutrition facts label and choose cereals that have at least 4 grams of fiber per serving.
• protein: The combination of protein and fibre packs a one-two punch for a breakfast that will last. Like fibre, protein supports weight loss by slowing digestion and increasing satiety. Protein also helps regulate the appetite hormones leptin and ghrelin. Many traditional breakfast cereals are lacking in protein, which can lead to reaching for a snack too quickly, so it’s worth choosing a cereal with a higher protein content.
• Added Sugars: Cereal has a bad reputation for being high in added sugar. According to the American Heart Association, men should limit their intake of added sugars to less than 36 grams (9 teaspoons) per day, and women should limit their intake to less than 25 grams (6 teaspoons). Excessive consumption of added sugars in the diet can increase the risk of various chronic diseases and lead to obesity. Starting your day with a low-sugar breakfast will set you up to make smarter choices throughout the day.

Bran cereal may not be as appealing as Lucky Charms, but it does offer a lot of nutritional benefits. Fiber One Original Brand “What’s great is [a ⅔-cup serving] “It has 18 grams of fiber, which is more than 50 percent of your daily recommended fiber intake. Fiber makes you feel full and aids digestion, making it ideal for those looking to lose weight. Plus, it has no added sugar and is low in calories,” she says. Caitlin Ogletree, MS, RDNutritionist based in San Antonio, Texas. Adding fruit will also help you get a few extra grams of fiber: “My favorite way to eat Fiber One cereal is mixing it with a cup of yogurt and topping it with fresh berries.”

nevertheless These protein oats While it’s a little higher in sugar than the other cereals on this list, it’s also high in protein and fiber. Made with whole foods like oats, almonds, and chia seeds, this cereal is simple and delicious. Just half a cup serving provides 7 grams of fiber, 11 grams of protein, and 260 calories. Research suggests that incorporating whole foods like oats into your diet can help you lose weight and prevent long-term weight gain. This high-protein cereal makes a deliciously crunchy addition to cottage cheese or Greek yogurt parfaits.

Catalina Crunch is a cereal line created to appeal to those craving a nostalgic classic. “I love it because it’s not only nutritious, but it also reminds me of my childhood favorite, Cinnamon Toast Crunch,” says Ogletree. “Catalina Crunch Cinnamon Toast Cereal is a much healthier option with 11 grams of protein, 9 grams of fiber and no added sugar.” [per a half-cup]All of this makes it a great cereal for weight loss. The protein and fiber are the ultimate combo to keep you full, so you won’t be dashing to the pantry for a snack an hour after eating this cereal!”

Honey-flavored Kashigo Original This cereal is perfect for those who love the taste of Honey Nut Cheerios but are looking for a higher protein and fiber cereal. Kashi Go Original also appeals to those looking for a variety of textures, with whole wheat puffs, cereal sticks and crispy squares. One serving (1 1/4 cups) of Kashi Go contains 11 grams of protein and an amazing 12 grams of hunger-suppressing fiber.

If you like crunchy cereal, Nature’s Path Optimum Power Blueberry Cinnamon Flax CerealThis whole grain cereal has 8 grams of fiber per cup, helping to keep you fuller for longer than many other flake cereals. “With 9 grams of protein in this breakfast cereal, a high-protein option can help you feel full and maintain muscle mass while trying to lose fat,” says Dr. Jayme Bachel Shelbert, RDN, LDNFounder of Wholly Nourished.

While many healthy cereals are bland without tons of added sugar, this cereal is packed with flavor from freeze-dried blueberries and cinnamon. Plus, blueberries have been linked to a variety of health benefits, including improved weight maintenance.

Chickpeas aren’t exactly a great ingredient for a breakfast cereal, but Three Wishes has found a way to incorporate them into a low-sugar, high-protein cereal. And for chocolate lovers, Three Wishes Cocoa-Flavored Grain-Free Cereal They might just be the perfect breakfast: One cup of these crunchy O’s packs 8 grams of plant-based protein from chickpea and pea protein. They’re subtly sweet, with just 3 grams of sugar per serving.

It is difficult to surpass the classics. That is why Grape-Nuts Original Post It remains a staple for those looking to choose a healthier breakfast cereal: Just 1/2 cup of this cereal contains 7 grams of fiber, 6 grams of protein, and only 5 grams of total sugar. Some may find this cereal could do with a bit more flavor, and if so, try pairing this cereal with fresh fruit or serving it as a topping for your morning smoothie bowl or yogurt to make your bowl more interesting.

Oatmeal is a staple breakfast option, but if you want to add a bit more protein, Bob’s Red Mill Protein OatsResearch has shown that oats can help with weight management. Surprisingly, this product only contains one ingredient: oats. However, it contains a traditional variety of oats that are high in protein. One 1/3 cup serving of these protein oats contains 10 grams of protein compared to 6 grams of protein per serving of regular rolled oats. Make these oats with milk and top them with nuts or nut butter for extra protein and fiber, or try one of these delicious oatmeal recipes with added protein from cheese or eggs.

Conclusion

If you’re trying to lose weight and think breakfast cereal isn’t a healthy option, we’re here to tell you that you can still eat a bowl of cereal and still achieve your weight loss goals. However, we recommend double-checking the nutrition facts label and choosing cereals that are low in added sugar and high in fiber and protein. Starting your day with one of these eight cereals will be enough to meet your daily fiber and protein needs (and satisfy your mid-morning munchies, too).