Is the Special K Challenge Safe?

The Kellogg's Special K diet seems to offer an easy way to lose weight and drop a jean size in a very short period of time. However, as with any diet which promises quick results for little effort, it is not a realistic way to lose weight. Any weight lost will be gained again when you resume your normal eating habits, and studies have shown that yo-yo dieting (bouts of rapid weight change and gain) can have a damaging effect on your health.

What the Special K Diet Promises

• The makers of Special K say that you can lose one inch from your waist and drop one jean size in two weeks. The makers advise you to eat Special K cereal for breakfast with 2/3 of a cup of skimmed milk and a portion of fruit, a protein shake or a protein bar for breakfast and either a serving of cereal, a protein bar or protein shake for lunch. The website advises you to have your normal meal for dinner and to choose from a variety of snacks.

Pros of the Special K Diet

• The plan is easy to follow as there is not a large variety of foods included in the diet plan. If you enjoy Special K, you will find it easy to eat. Special K is low in fat and cholesterol and is high in vitamins such as A, C, B6 and B12. It is also high in iron, manganese, selenium, folate, thiamin, riboflavin and niacin. Participants will usually lose weight, especially if they have previously been eating a high-calorie diet.

Cons

• Replacement diets can be low in vital nutrients.

  The Special K diet cannot realistically replace a balanced diet. Each bowl of Special K provides only 3 percent of your daily fiber requirements, so unless your evening meal is high in fiber, it is likely that you will not feel full for large portions of the day. Unless you choose one of the protein options suggested by Kellogg's, you may experience hunger pangs. The Special K challenge does not include an exercise plan so it does not promote sustainable, healthy weight loss.

Medical Effects of Rapid Weight Loss and Gain

• According to a study reported on in the New York Times, yo-yo dieting can affect a woman's immune system. CNN International further reported that those who had maintained a healthy weight for five or more years had 40 percent better immunity than those who had a stable weight for only two years. According to the same report, frequent rapid weight loss and re-gain increased the chances of developing gallstones and slowed the body's metabolism.

Alternative Weight Loss Methods

• Despite what advertisers may wish you to believe, there is no easy or rapid way to lose weight. Eating a balanced diet rich in fruit and vegetables, proteins, complex carbohydrates (such as brown rice and pasta) and exercising regularly is the only medically proven way to lose maintain a healthy weight. Men should aim to eat no more than 2,500 calories a day and women should eat no more than 2,000. Both should try to include at least five portions of fruit and vegetables in their diets every day.