The Best Breakfast Cereals for Weight Loss

A bowl of cereal in the morning is the easiest path to a nutritious breakfast. Simply open the cereal box, pour it into the bowl, add milk to it and you are all set for a healthy and wholesome breakfast. Moreover, if you have begun your weight loss journey, these cereals can be of immense help as they keep you full for longer hours and cleanse your system quickly.

Dieticians recommend scanning the ingredients and nutrition facts label before purchasing the cereals. The nutrition facts are always stated at the back of the box and one must check for ingredients like whole grains, whole wheat, oats and brown rice as they tend to have high fibre. Some cereals might have sneaky sugar sources and hidden processed ingredients. If you are planning to consume these cereals, they may not help you in your weight loss.

To pick up the right cereal for your breakfast bowl you need to include a cereal which has at least 3 grams of fibre, less than 10 grams of sugar and less than 0.2 grams of salt per serving.

Cereals for Weight Loss

A high fibre cereal like muesli, wheat flakes, oats, oat bran, wheat bran and homemade granola contains more vitamins and minerals which increases its fibre content. A cereal which has high-fibre is considered beneficial for weight loss. You can add fruits, seeds and whole milk to these cereals and start your day. These cereals are low-sugar and help you to stay energetic by keeping you full.

You should consider the following factors along with high-fibre content while choosing the right breakfast cereal for weight loss −

• Sugar-free − Always look for a sugar-free cereal to keep a check on your calorie count. Check the box of the cereal if it contains any artificial sweeteners as these additives may increase appetite and cause obesity. If not completely sugar-free, you can choose a cereal which has less than 10 g of sugar.

• Low in calories − A cereal should not have more than 60 to 250 calories per serving. Alternatively, you can opt for zero-cholesterol cereal.

• Nutrient-rich − Cereals which are fortified with nutrients like vitamins, folic acid, calcium and iron along with proteins and carbohydrates can be good for weight loss. Calcium can strengthen your bones and improve metabolism when combined with the right exercise.

• Whole grains − Cereals with high amounts of whole grains can reduce your cholesterol and have high nutritional value. They are a rich source of fibre as well.

Here are six of the best breakfast cereals that meet the parameters and are a good breakfast option whether you are looking out for weight loss or wish to start your day with a healthy meal.

Kellogg's All-Bran Complete Wheat Flakes

Kellogg's All-Bran is a wheat bran breakfast that has many essential nutrients like iron, vitamins A and C, antioxidants along with high fibre and protein. This cereal is low in calories and sugar and may help to cleanse your colon as its high in fibre.

In a bowl, you can take three-fourth cup of cereal and add a few slices of banana and sunflower seeds if the serving size is not enough for you. Also, people with lactose tolerance can eat this cereal with water instead of milk and add some healthy flavour enhancers like honey to make it taste good without milk.

The nutritional facts of this crunchy and healthy cereal are as follows −

Calories	90
Carbohydrates (g)	15
Proteins (g)	3
Fibre (g)	5
Sugar (g)	5
Fat	0.5
Saturated Fat (g)	0

(Serving size: ¾ cup)

WonderSlim Protein Cereal

This protein cereal can be a low-fat breakfast for people who are trying to lose weight. It’s crunchy and is available in chocolate peanut butter flavour. Each pack had seven preportioned individual packs for the whole week which makes it extremely convenient for everyone. It doesn't have any added sugar and remains crispy in milk for a longer time.

The nutritional facts are stated below −

Calories	120
Carbohydrates (g)	9
Proteins (g)	14
Fibre (g)	4
Sugar (g)	1
Fat	4
Saturated Fat (g)	0.5

(Serving size: 1 cup)

Post Shredded Wheat Spoon Size Wheat'n Bran

This whole grain wheat and wheat bran cereal is an ideal breakfast option for every person irrespective of height, weight, age and lifestyle. This cereal has high fibre and protein which is perfect for weight loss. Additionally, it is fortified with nutrients like magnesium, iron, zinc and copper. You can simply have it with cold milk or add a few berries to this 100 per cent natural, sugar-free, sodium-free and cholesterol-free cereal.

The nutritional facts are as follows −

Calories	210
Carbohydrates (g)	48
Proteins (g)	6
Fibre (g)	9
Sugar (g)	0
Fat	1
Saturated Fat (g)	0

(Serving size: 1 ¼ cup)

General Mills Fiber One

This cereal is made of whole-grain wheat, corn bran, guar gram and modified wheat starch. Furthermore, it is fortified with iron, zinc, calcium and vitamins A, B and C. This nutrient-rich cereal is high in fibre which makes it gut-friendly and an ideal breakfast choice for the whole family.

The nutritional facts of this high-in-fibre but slightly expensive cereal are as follows

Calories	60
Carbohydrates (g)	25
Proteins (g)	3
Fibre (g)	19
Sugar (g)	0
Fat	1
Saturated Fat (g)	0

(Serving size: ½ cup)

Kashi GoLean

This healthy breakfast cereal is made of brown rice, hard red wheat, sesame seeds, buckwheat, oats, barley, honey, cane syrup, oat fibre, corn bran, sesame flour and wheat bran. Also, this cereal is loaded with nutrients like iron, magnesium and calcium which can make it a perfect breakfast cereal for weight loss.

You can add some cold milk, a few slices of banana or peach and a few hazelnuts to saviour your taste buds before you start your day. The crunchy, low-fat cereal is suitable for vegetarians along with others.

The nutritional facts are as follows −

Calories	180
Carbohydrates (g)	40
Proteins (g)	12
Fibre (g)	13
Sugar (g)	18
Fat	2
Saturated Fat (g)	0

(Serving size: 1 ¼ cup)

Kellogg's Special K Red Berries

This is an ideal choice for breakfast, lunch or dinner if you are trying to lose weight. The cereal is made of whole-grain wheat, rice, wheat bran, soluble wheat fibre and brown sugar syrup. The red berries flavour enhances the flavour of this cereal which is also a good source of iron and vitamins like B1, B2, B12, C and D3. You can add dried fig, slices of half an apple and a pinch of cinnamon if you wish to add more flavour to your bowl of cereal.

The nutritional facts of this fat-free and cholesterol-free cereal are as follows −

Calories	110
Carbohydrates (g)	27
Proteins (g)	2
Fibre (g)	3
Sugar (g)	9
Fat	0
Saturated Fat (g)	0

(Serving size: 1 cup)

Conclusion

Breakfast is the most important meal and starting it with a nutritious bowl of cereals can keep you fit and energetic throughout the day. A good quality cereal can help you in your weight loss journey. However, with so many options in the market, consider the parameters like high-fibre content, low-sugar and nutrient-rich for purchasing the right breakfast cereals.