The Special K diet is a very famous lightning regimen, but not without obvious limitations: it is a regimen proposed by Kellogg’s, which encourages the use of cereals for breakfast and instead of a meal to lose weight. The classic plan of the Special K diet includes a breakfast with coffee, a cup of skim milk, 40-50 grams of Kellogg’s cereal or a cereal bar and a small fruit. Cereals + skimmed milk must then replace another meal, i.e. lunch or dinner, and cereal bars from the same company are recommended for snacks. The remaining meal is free. In short, you lose 5 kilos in 2 weeks but it is also true that you eat too many breakfast cereals or similar products.Can we have a healthier Special K diet that is based on roughly the same principles? I would say yes and with the same results in terms of weight loss, but with a low glycemic diet. In fact, not all breakfast cereals are the same. Let’s see how to make a Special K diet that is at the same time low glycemic index (and load).

SPECIAL KA LOW GLYCEMIC LOAD DIET
1) Choice of cereals: the best cereals from Kellogg’s are the All Bran Sticks (not nuggets) . They have a low glycemic index and are very filling. We can accompany them with 200 ml of skimmed milk in the dose of 50 grams maximum (which provide us with 130 calories), preferring a well-ripened piece of fruit as an accompaniment: for example two small plums, a small pear, a large, very ripe kiwi. The milk should not be sweetened at all, but at least sweetened with stevia. Those who cannot tolerate a high intake of fiber may be better off having breakfast with a pack of skimmed Greek yogurt, also delactosed, to which 40 grams of All Bran sticks can be added.o 35 grams of Kellogg’s Nice Morning , which have 30 percent less sugar and salt and have a very basic ingredient list. Plus a piece of fruit weighing 100 grams at most. I recommend a good sprinkling of Ceylon cinnamon, to further lower the glycemic load of the meal. The total caloric value of the meal does not exceed 300 calories.
2) How to do the Special K diet:I already mentioned about breakfast. Lunch will be the same as breakfast but without the accompanying fruit. In order not to make it monotonous, consider the skim milk / Greek yogurt options, while for those who do not eat animal proteins, the best options are soy milk, hemp milk with no added sugar, almond or coconut drink with no added sugar, yogurt. soy or rice. The lunch will thus have around 200-250 calories. 3) How to regulate with snacks:

theoretically, Kellogg’s bars should also be consumed while snacking, but there is a but. If in the United States the company also produces protein bars, in Italy there are only those with cereals. Better therefore to opt for healthier snacks, such as a low-sugar fruit of your choice (100-150 grams) with 5-6 almonds, or 10 grams of dark chocolate and 50-60 grams of crunchy fruit such as apple or two chocolate cubes. dark chocolate and a low-fat or skimmed Greek yogurt if we only consumed a little milk during the day. Two similar snacks throughout the day do not exceed 100 calories each.
4) How to deal with dinner: considering that we ate cereals for breakfast and lunch, dinner must have a reduced sugar intake for the diet to really work. So it is better to start with a salad or a vegetable dish of your choice and a second protein: meat or fish or tofu are foods that complement our daily protein profile, and in doses of 150 grams maximum they are perfect or at the limit if we have consumed of Greek yogurt we can limit ourselves to two eggs. We season everything with a level spoonful of raw oil and limit the carbohydrate intake to a slice of rye bread or two rice or corn cakes or a small 80-90 gram potato. In this way, the dinner will be around 400 calories, allowing us to make a diet of up to 1200 calories.
To prevent the Special K diet from becoming too drastic, you can opt for one day off per week or one free meal per week.