Nearly 60% of the total American population suffers from obesity or overweight and the percentage is similar across Europe as well. The World Health Organization has been long worried about the phenomenon spreading especially amongst youngsters who tend to consume up to 70% more calories daily than they used to a decade ago. The spread of the fast food chains combined with lack of physical activities and poor economic status represent the most common causes leading to overweight and obesity and to a whole other series of dangerous body conditions, including heart diseases and diabetes. Nevertheless acknowledging the problem represents the first step into a more balanced nutrition and lifestyle promoting a healthy body weight and a healthy body.
Luckily there are countless options on the market promoting healthy weight loss and with just a bit of discipline and self motivation, anyone can acquire the desired body shape and fit into whatever clothes they want. In today’s article, we will examine one of the world’s favorite options for breakfast – cereals.
Whether you choose to eat them daily or only a few days a week, with regular cow milk or with soy or coconut milk, there is a wide variety of cereals on the market. From the regular corn flakes to all sorts of delicious combinations of cinnamon, chocolate berries, and bubblegum, the industry of cereals counts for several billions of dollars. But how many of them are actually healthy for your body and exactly how many calories are in a serving? Have you been eating the best cereal for weight loss or have you indulged yourself in countless hundreds of empty calories providing zero energy and nutrients? Are the cereals you eat the right ones for promoting a healthy lifestyle and help you lose weight in the same time? Read below and find the answers to all of these questions and many more.
1. Post Shredded Wheat
Containing 100% natural ingredients and made out of whole grain wheat, these cereals are definitely the best choice if you want to watch your weight and lose some extra pounds. With zero grams of sugar and up to 9 grams of fibers, it is no wonder why 9 out of 10 doctors recommend these cereals to be eaten at breakfast as often as possible. With a delicious unsweetened taste ,you can pair these cereals with your favorite fresh or frozen berries and prepare the most delicious breakfast in under one minute. Moreover, these cereals help reduce the risk of developing heart diseases while also monitoring the intake of calories.
2. General Mills Kix
We started our investigation of the 10 best and worst cereals for weight loss with one of our favorite childhood memories regarding breakfast. This best cereal for weight loss brand has been in the field for decades making the mornings of millions of kids taste sweeter and better. In order to become a grownup favorite all, you have to do is add some blueberry to the already puff and crispy corn flakes and serve them in a bowl next to your favorite type of milk. Delicious, madly tasty and good for your health as well. Although it may sound too good to be true, it is the case with the General Mills Kix cereals. The mix between healthy corn flakes and berries add numerous nutrients, vitamins and antioxidants to your daily diet and help you stay focused and receive the right amount of energy for a full morning. The fibers will only improve and maintain the good functioning of your bowl. With only 88 calories per cup, you will receive one gram of the good fats, 20 grams of carbohydrates and 2.5 grams of fibers and sugars each. Add the almost 2 grams of proteins and you have one of the healthiest choices for a weight-loss promoting breakfast ready in less than one minute.
3. Barbara’s Original Puffins and Barbara’s Cinnamon Puffins
For those who cannot get over the taste of childhood where everything was permitted no matter how sweet, Barbara’s is the mature and perfect way to reintegrate childhood tastes into adult conscious breakfasts. Crunchy and wheat-free this puffin original is one of the best options for a healthy and fast breakfast each morning. The relatively large intake of fibers (5 grams) will help your tract function perfectly and the slightly sweetened taste will keep you going on for an active morning.
The cinnamon puffins are slightly the same in terms of calorie intakes, fibers and fats. With only one gram more of sugar (6 grams for the cinnamon, 5 for the original), the cinnamon puffins will surely become your morning favorite. The soft corn pillows will melt in your mouth delivering the good taste and the slight pinch of cinnamon. This is a great option for the holiday season or for those who want to spice up their mornings once in a while. With only 90 calories per serving, the cinnamon puffins offer 2 grams of proteins and 6 of fiber, as well as 6 grams of sugar and only 1 gram of fat. Opt for these cereals and they will keep you full until noon.
4. Barbara’s Snackimals Vanilla Blast Cereal
Another option from the healthy brand Barbara’s, the vanilla blast cereals come with slightly more calories and sugars per intake but still represent a reasonable breakfast idea for those who want to keep their weight or those who want to lose some weight. These low calorie cereals count for only 110 calories and will certainly taste divine. Sure, they may be intended for the younger age category but who are we to judge if you will indulge yourself once in a while with these tasty cereals shaped like cute animals and with a rich taste of vanilla? Pair them with your favorite type of milk and enjoy a full breakfast which will deliver 3 grams of fibers, 2 of protein and 5 grams of the good fats. They may not be one of the low sugar cereals but they taste divine! Consider them in your cheat day if you want healthier options for daily breakfasts.
5. Erewhon Crispy Brown Rice
On the other hand, one of the best cereal for weight loss, you will find on the market aims to provide low sugar cereals with a good taste. And when we talk about low sugar, we only mean 1 gram of sugar per serving. They are made from 100% whole grains and are totally gluten-free not to mention more nutritious than many brands on the market. The best thing is that the unsweetened nutty flavor can be easily paired with delicious fruits of your desire, from berries to melon, apples or oranges. Combine these crispy cereals with some of your favorite fruits and you will have a delicious and exciting new meal every morning. The fruits will provide you with plenty of vitamins and natural antioxidants which fight against heart diseases while the fibers will help your bowl run smoothly and keep you satiated until lunch. The Erewhon Crispy brown rice cereals contain only 110 calories per saving and offer zero fats, 1 gram of fibers and one of sugar, as well as 2 grams of proteins.
6. Erewhon Raisin Bran
Another winner in the category delicious breakfast with a bowl of the best cereal for weight loss is this Erewhon product. With only 180 calories per cup, this is the perfect choice for those who want to watch on their diet and still eat deliciously tasty foods. The fat intake of these cereals is of only 1 gram, but the good type of fats. The cereals include 40 grams of carbohydrates which might be a little too much if you but remember that carbohydrates give you enough energy to do all your choruses for a few hours. With a high intake of fibers, 6 grams, and also 6 grams of proteins these cereals will offer you a full delicious breakfast anytime you want.
7. General Mills cinnamon burst cheerios
Another American favorite, the cinnamon flavored cereals is practically impossible to resist. If you cannot imagine your breakfast without these delicious cheerios, find out that one serving is only packed with 120 calories, but will give you enough boost for the entire morning. What is even greater about these cereals is that only one cup per day offers 50% of the daily’s requirement of folic acid, an important nutrient that regulates high blood pressure and helps pregnant women carry healthy babies. These cereals come packed with 2 grams of the good fats, as well as 27 grams of carbs for increased levels of energy. Add 3 grams of fibers and 2 grams of protein and you have in front of you one of the most delicious and healthy breakfast of all times, available in your regular supermarket.
Although this assortment of cereals contains BHT, a preservative which was banned in other countries worldwide, the General Mills Company is currently working hard on eliminating it from their cereals, and this is why we decided these delicious cinnamon cheerios deserve a place in our list.
8. Kashi Cinnamon Harvest Whole Wheat Biscuits
Who said biscuits in a bowl don’t offer enough nutrients to keep you going the entire morning? Made out of only four ingredients, these cereals are packed with everything necessary for a healthy, nutritious and balanced diet. With only 180 calories per saving, get ready to taste another delicious taste of cinnamon enriched with 5 grams of fiber and 6 grams of proteins. These intakes of proteins and fibers will keep you satiated up to noon while help reduce hunger the entire day. In other words, they will provide enough energy to keep you going the entire day and will gradually suppress hunger so that you will eat less and thus be able to lose weight faster.
9. Post Foods Grape Nuts
For those who are willing to sacrifice a few calories for the sake of an exquisite taste, the grape nuts option is one of the best on the market. One serving of these delicious cereals provides your necessary dose of whole grain needs at the cost of only 210 calories per saving. Although this may seem quite high, remember that beneath those calories you will receive only 5 grams of sugar and, on the other hand, 7 grams of fibers and 8 grams of proteins. In other words, you can rest assured that just by adding 210 calories to your daily menu, you will be provided with enough energy to easily last until noon without requiring extra snacks in between meals. Not to mention the awesome taste of fresh grapes.
10. Quaker Honey Nut Oatmeal Squares
Moving into the 200+ calorie per serving market, we get a lot of results from more or less renowned cereal brands. However, if you want to make sure you did the right choice for your dietary plan, stick to our suggestions. For instance, the highly renowned Quaker brand can offer you a delicious breakfast with just 212 calories per saving. Add the sweet flavor of honey and the crunchiness expected from squares and combine them with the fiber intake from oatmeal and you will easily sum up to a delicious breakfast ready in under a minute. Combine them with your favorite fresh or frozen berries and fruits and you will have enough energy to finish all your tasks. At only 212 calories this Quaker treat offers only 9 grams of sugars (more exactly honey extract which is 10 times healthier than refined white sugar) as well as 2 grams of fat, 6 of protein and 4 grams of fiber. Enjoy your delicious childhood taste and make surprising new combinations of fruits and milk types each morning.
What Brands of Cereals you Should Avoid
Although there are plenty of healthy alternatives on the market as we previously showed you, there are still the most famous brands that offer a wide selection of harmful, full of sugars, fats and empty calories cereals. One particular type of cereals you should stay away from comes also from the Quaker brand in the shape of its Granola series. With 420 calories per serving you will be stuffed with no less than 26 grams of sugars and 10 grams of fat. No wonder this was voted as America’s worst cereal product five years in a row.
Kellogg’s honey smacks – although they seem harmless at first with only 133 calories per serving, you will get no less than 30 grams of sugar. Needless to say you should definitely avoid this type of cereal and stick to the brands with limited intakes of fats and sugars, especially if you think about losing weight.