The 8 Best Cereals for Weight Loss, Dietitian Approved

When it comes to convenience, it’s hard to beat a bowl of cereal. The only problem is that many breakfast cereals are known to be high in sugar and refined carbohydrates. And that might not be the best way to start your day. On the other hand, a nutritious breakfast is not only good for your overall health, but it can also aid in your weight loss efforts. Cereal lovers, take heart. There are many good cereal options on the market for weight loss; You just have to know what you want. Here are our top picks for healthy breakfast cereals for weight loss.

Our top picks

What to look for in grains for weight loss

Depending on your personal health goals, there are different factors to consider when choosing a breakfast cereal. If you’re looking to lose weight, here’s what we recommend you consider before buying:

• Fiber: It’s just what the data shows. About 7% of adults in the US meet the daily recommendation of 28 to 34 grams of fiber (the specific number depends on age and gender). However, fiber is beneficial for weight loss because it moves slowly through the digestive system, keeping you feeling full without adding extra calories to your meal. Fiber also helps regulate your blood sugar levels after breakfast so you don’t have an energy crash in the morning. Double check the Nutrition Facts label and choose grains with at least 4 grams of fiber per serving.
• Protein: The combination of protein and fiber is a one-two punch for breakfast and has some staying power. Like fiber, protein can support your weight loss efforts by slowing digestion and making you feel more satisfied. Protein also helps regulate leptin and ghrelin – your appetite hormones. Since many traditional breakfast cereal options lack protein, you may soon find yourself snacking. Therefore, it is important to choose a high protein cereal.
• added sugar; Cereals have gotten a bad rap for their added sugar content. According to the American Heart Association, men should eat less than 36 grams (9 teaspoons) of added sugar and women less than 25 grams (6 teaspoons) daily. Too much added sugar in your diet can increase your risk of various chronic diseases and contribute to obesity. Starting your day off with a low-added-sugar breakfast sets you up for smarter choices throughout the day.

Although whole grains aren’t as exciting as lucky charms, they have a lot to offer when it comes to nutrition. Fiber an original bran “It’s very good [a ⅔-cup serving] It contains 18 grams of fiber – which is more than 50% of the recommended daily intake of fiber. Fiber fills you up and aids digestion. So, this is suitable for someone who wants to lose weight. In addition, there is no added sugar, which keeps the calorie count low Caitlin Ogletree, MS, RDNutritionist based in San Antonio, Texas. Score a few extra grams of fiber by adding fruit. “My favorite way to add fiber to a cereal is to mix it with a cup of yogurt and add fresh berries.”

even if These protein oats While they have a little more sugar than the other options on this list, they make up for it with more protein and fiber. This cereal has a short and sweet ingredient list of whole foods like oats, almonds and chia seeds. Just one-half cup provides 7 grams of fiber, 11 grams of protein, and 260 calories. Some research suggests that including whole grains like oats in your diet can help you lose weight and prevent long-term weight gain. This high protein grain makes a delicious and crunchy topping for cottage cheese or Greek yogurt parfaits.

Catalina crank It’s a cereal line created to appeal to those nostalgic classics. “I love this not only for its nutritional value, but because it reminds me of my childhood favorite, Cinnamon Toast Crunch,” says Oglett. “Catalina Crunch Cinnamon Bark is a super healthy option with 11 grams of protein, 9 grams of fiber and no added sugar. [per a half-cup]- All this makes it an ideal grain for weight loss. Protein and fiber are the ultimate duo in filling you up—you won’t be running to the pantry for lunch an hour after eating this cereal!”

Honey Sweet Kashi Go Original Cereal is a great option for those who like the taste of Honey Nut Cheerios but want a higher protein and fiber cereal. Kashi Go Original appeals to those looking for some texture, as it includes whole-grain sprouts, grain sticks and crisp squares. One serving (1¼ cups) of Kashi Go provides 11 grams of protein and 12 grams of hunger-fighting fiber.

For those who like thick and flat grains, try it Nature’s Way Best Power Blueberry Cinnamon Flaxseed. This whole-grain cereal provides 8 grams of fiber per 1-cup serving, which keeps you more satisfied than many other refined grains. “This breakfast cereal contains 9 grams of protein, and higher protein choices can help maintain satiety and muscle mass while you’re trying to lose fat,” he says. Jaime Bachtel-Schelbert, RDN, LDNFounder of Wholly Nourished

Many healthy cereal options are nice because they don’t have tons of added sugar, but this one is packed with dried blueberries and cinnamon flavor. What’s more, blueberries have been linked to a variety of health benefits, including improved weight maintenance.

Chickpeas are an unlikely ingredient for breakfast cereal, but Three Wishes found a way to incorporate them into their low-sugar, high-protein cereal. If you are a chocolate lover, the Three Wishes cocoa-flavored grain-free cereal It can be your ideal breakfast. One cup of these Crunchy O’s provides 8 grams of plant-based protein from chickpeas and peas. With only 3 grams of total sugar per serving, they’re secretly sweet.

It’s hard to top a classic, here’s why. Post wine-nut original Cereals remain a staple for those trying to choose healthy breakfast cereals. Just half a cup of this cereal provides only 7 grams of fiber, 6 grams of protein, and 5 grams of total sugar. Some people may think this cereal could use more flavor. If that’s you, make your bowl more interesting by pairing this cereal with fresh fruit or as a topping for a morning smoothie or yogurt.

If oatmeal is one of your go-to breakfast options, but you’re looking for a little more protein, give it a try Bob’s Red Mill Protein Oats. Research shows that oats can help you manage your weight. Surprisingly, this product has only one ingredient – oats. However, it does contain naturally bred oats that are high in protein. A ⅓ cup serving of these protein oats provides 10 grams of protein, compared to 6 grams per serving for regular rolled oats. For added protein and fiber, make these oats with milk and top with nuts or nut butter, or try one of these delicious oatmeal recipes with added protein from cheese or eggs.

Bottom line

If you’re trying to lose weight and write off breakfast cereals as a healthy option, we’re here to tell you that you can definitely enjoy a bowl of cereal and still reach your weight loss goals. However, we recommend double-checking the nutrition label and choosing grains that are high in fiber and protein and low in added sugar. Start your day with one of these eight cereal picks and you’ll be well on your way to meeting your daily fiber and protein needs (while keeping the morning munchies at bay).