Best Low Calorie Cereals for Healthy Weight Loss and Management

Finding the Best Low Calorie Cereals for Healthy Weight Loss

When trying to lose weight or maintain a healthy weight, paying attention to the calories in the foods you eat is key. Breakfast cereal can seem tricky, with so many overly sugary and processed options lining grocery store shelves. However, there are plenty of nutritious low calorie cereals that can help you meet your health goals when chosen wisely.

What Makes a Cereal Low Calorie?

Generally speaking, a low calorie cereal contains no more than 100-150 calories per serving. To qualify as low calorie, cereals are made without added sugars and unnecessary filler ingredients. Instead, they get their flavor from healthy ingredients like fruit, nuts, seeds, and spices.

Some key attributes of the best low calorie breakfast cereals include:

• Higher protein (5+ grams per serving)
• Higher fiber (3+ grams per serving)
• Minimal added sugars (less than 6-8 grams per serving)
• No hydrogenated oils, artificial flavors, or colors
• Whole grains as the main ingredient

Benefits of Low Calorie Cereal

Starting your day with a fiber and protein-packed low calorie cereal brings many perks when trying to manage your weight. Some of the top benefits include:

• Keeps you fuller for longer
• Provides sustained energy
• Helps control cravings
• High nutrition for minimal calories

Pairing your cereal with nutritious mix-ins like fresh fruit, nuts, seeds, milk, or yogurt boosts the benefits even more. This makes a well-rounded, nutrient dense meal to power your morning.

Reviews of the Best Low Calorie Cereals

Wondering which low calorie cereal brands and varieties are actually tasty in addition to being healthy? Here is a breakdown of some of the top low calorie cereal options for weight loss or maintenance:

1. Ezekiel 4:9 Sprouted Whole Grain Cereal

With hearty grains and legumes sprouted according to ancient methods, Ezekiel cereals provide a great source of complete protein, fiber, vitamins, and minerals. Just 1/3 cup contains:

• 80 calories
• 4g fiber
• 4g protein

Made with a sprouting process that activates nutrients and breaks down gluten, this cereal is easily digested. With versions like Almond, Cinnamon Raisin, Golden Flax, and Original flavor, it keeps taste buds happy too.

2. Kashi 7 Whole Grain Nuggets

This pillow-shaped breakfast cereal brings a nutty, crunchy texture and real ingredients taste. A 1/2 cup serving boasts:

• 100 calories
• 3g fiber
• 4g protein

Made from 7 different whole grains like rye, oats, wheat, and triticale flakes, it provides filling fiber. Added protein from lentils and chickpeas keeps you satisfied too. Simple touches like chia and flax amp up omega fatty acids.

3. Barbara's Shredded Wheat Cereal

Barbara's makes beloved classics like Shredded Wheat completely from scratch with simple, organic ingredients. A 2/3 cup serving contains:

• 100 calories
• 5g fiber
• 5g protein

Whole wheat is gently shredded and lightly toasted into hearty biscuits brimming with nutritious bran and germ. Combining the pillowy wheat biscuits with organic raisins or berries allows you to enjoy fruity flavor without excess sugar.

4. Nature's Path Organic Heritage Flakes

Nature's Path Heritage Flakes fuse home style taste with organic quality. A 1 cup serving boasts:

• 110 calories
• 4g fiber
• 3g protein

Blending whole grains like rice, buckwheat, millet, quinoa, and amaranth produces great texture and 10g whole grains per serving. Touch of spice and 8g of sugar come from apple juice concentrate and natural molasses.

5. Bob's Red Mill Paleo-Style Muesli

This Paleo-friendly hot cereal brings rave reviews for its tasty mix of nuts, seeds, fruits, and spices. A 1/4 cup dry mix provides:

• 160 calories
• 4g fiber
• 5g protein

Full of fiber-rich ingredients coconut, almonds, pecans, hazelnuts, and seeds, you get lasting fullness. Dried apples and berries bring antioxidants without excess sugar. Enjoy it soaked overnight, then just heat and serve.

6. POM Wonderful Ancient Grains Granola

With exotic ancient grains like teff, amaranth, and quinoa blended with POM pomegranate juice, this antioxidant rich cereal fills you up. A 1/4 cup contains:

• 140 calories
• 2g fiber
• 3g protein

You get ample protein from the seeds and grains so a little goes a long way. Sprinkle it onto yogurt or enjoy it just like crunchy granola for a superfood packed start to your day.

7. Bear Naked Triple Berry Fit Granola

If you love fruit flavored cereal but want to avoid excess sugar, Bear Naked's protein-spiked granola is a great choice. A 1/3 cup serving provides:

• 110 calories
• 2g fiber
• 6g protein

Real raspberries, blueberries, and strawberries provide antioxidant power andsweetness. Added soy crisps and almonds offer crunch factor. With a hearty 6 grams of protein per serving, it keeps you feeling full for hours after breakfast.

Tips for Choosing the Healthiest Cereal

Use these simple tips next time you shop the cereal aisle to zero in on truly healthy low calorie options:

• Seek at least 3+ grams fiber per serving
• Look for 5+ grams protein per serving
• Make sure whole grains are the first ingredient
• Watch added sugar levels (aim for under 8g per serving)
• Check for artificial colors, flavors and preservatives
• Consider organic and sprouted grain varieties

Keeping an eye on portion size matters too - stick to the serving size listed, which is generally around 1 cup or less. This prevents overeating high calorie cereals that seem healthy.

DIY Low Calorie Cereal

Creating your own custom low calorie cereal at home is simple too. Start with a base of your favorite whole grain flakes, shreds, or puffs such as:

• Brown rice cereal
• Sprouted whole grain cereal
• Corn flakes
• Whole grain oat rings

Then mix in a few teaspoons of add-ins like:

• Chopped nuts or seeds
• Dried fruit like raisins, cranberries, cherries or apricots
• Ground flax or chia seeds
• Cinnamon or nutmeg

Experiment until you discover your perfect flavor and texture combo. Homemade cereals allow you to control calories, boost nutrition, and satisfy cravings with wholesome sweetness.

Frequently Asked Questions

Should I avoid all cereals for weight loss?

You definitely dont need to avoid cereals completely when trying to lose weight. Just be picky about finding healthier low sugar, high protein, high fiber varieties that use whole grains instead of refined flours and unnecessary additives.

What is the healthiest cereal for weight loss?

Some of the best cereals for supporting weight loss include sprouted whole grain cereals, high protein granola with nuts/seeds/dried fruit, large flake whole grain cereals, and those made from a mix of whole grains like amaranth, millet, and quinoa.

Is cereal good for losing belly fat?

Eating cereal will not spot reduce fat from any specific body area. However, starting your day with a hearty, fiber and protein-packed cereal can help manage hunger and cravings. This makes it easier to avoid overeating and aids general fat loss.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.