Best Low Calorie Cereals for Weight Loss and Healthy Eating

Choosing the Best Low Calorie Cereals for Weight Loss

Cereal can be a convenient and tasty breakfast option when you're trying to lose weight. But with so many choices lining supermarket shelves, how do you know which ones are the healthiest options? The key is to choose low calorie cereals made with fiber-rich whole grains, limited added sugars, and minimal artificial ingredients.

Opting for cereal over less nutritious breakfast foods can help increase your nutrient intake and reduce calories. The fiber in cereal also helps you feel fuller longer, curbing overeating later in the day. Just be mindful of portion sizes, and avoid cereals that are basically dessert in a bowl.

Benefits of Low Calorie Cereal

Starting your day with a bowl of low calorie cereal offers several advantages for weight loss:

• Fewer calories than many breakfast foods
• High in filling fiber to control hunger
• Contains more vitamins and minerals than sugary cereals
• Quick, convenient and portable breakfast option
• Endless variety to suit different tastes and nutrition needs

Choosing unsweetened low calorie cereals helps curb your appetite and reduce overall calorie intake compared to sugary cereals or breakfast pastries. Just watch your portions and avoid overdoing the additions like milk, fruit and nuts.

What to Look for in Low Calorie Cereals

Read nutrition labels closely when evaluating low calorie cereal options. Seek out cereals that offer:

• 100-300 calories per serving
• At least 3-5 grams fiber per serving
• Minimal added sugars (5 grams or less)
• Whole grains as the first ingredient
• No artificial colors, flavors or preservatives

Terms like "whole grain" and "multi-grain" sound healthy but don't necessarily mean the cereal is low in calories or sugar. Checking the nutrition facts is the best way to compare products.

Best Grains for Low Calorie Cereals

Look for whole grain cereals made from nutrient-dense grains like:

• Oats - Rich in beta-glucan fiber. Help lower cholesterol.
• Quinoa - High in protein. Contains all 9 essential amino acids.
• Amaranth - Gluten-free and high in protein. Good source of iron.
• Buckwheat - Gluten-free. Contains high-quality protein.
• Teff - Tiny gluten-free grain high in protein, fiber, iron and calcium.

Look for 100% whole grain varieties of grains like wheat, rye, barley, rice, corn and millet too. They offer more nutrition than refined grains.

Mix-ins that Make Cereal Healthier

Boost the nutrition of your cereal by topping it with items like:

• Sliced banana, berries or apple
• Chopped nuts like almonds, walnuts or pecans
• Freshly ground flax or chia seeds
• Diced avocado
• Unsweetened yogurt or kefir
• Unsweetened plant-based milk

Measure out any mix-ins to keep calories in check. Limit high sugar fruits like mango or dried fruit.

Reviews of the Best Low Calorie Cereals

Here are some of the top low calorie cereals to help you slim down:

1. Ezekiel 4:9 Sprouted Whole Grain Cereal

• Made from sprouted whole grains and legumes
• 160 calories, 4g fiber per 1/2 cup serving
• No added sugar. Gets sweetness from fruit
• Organic. Contains no GMOs

2. Nature's Path Optimum Power Blueberry Cinnamon

• Made with gluten-free whole grains like quinoa, amaranth and buckwheat
• 160 calories, 6g fiber per 1 cup
• Sweetened only with fruit juice
• Non-GMO Project Verified

3. Bob's Red Mill 10 Whole Grain Paleo

• Grain-free Paleo cereal made from nuts, seeds and coconut
• 190 calories, 7g fiber per 1/2 cup
• No added sugars
• Vegan, gluten-free, Kosher

4. Post Foods Grape Nuts

• Wheat and barley cereal. Provides protein
• 190 calories, 5g fiber per 1/2 cup
• Very low in sugar
• No artificial anything

5. Kashi 7 Whole Grain Nuggets

• Made with 7 different whole grains
• 180 calories, 4g fiber per 3/4 cup
• Low sugar cereal. Contains only 2g per serving
• Vegan and Non-GMO Project Verified

6. Kellogg's All-Bran Original

• Made from wheat bran. Very high in fiber
• 70 calories, 9g fiber per 1/2 cup
• No added sugars
• Also offers protein, magnesium, zinc

7. Post Foods Bran Flakes

• Wheat cereal with wheat bran as the first ingredient
• 90 calories, 4g fiber per 3/4 cup
• Only contains 1g of sugar per serving
• Decent source of B vitamins

8. General Mills Cheerios

• Classic oat cereal made with whole grain oats
• 100 calories, 2g fiber per 1 cup
• Relatively low in sugar at 1g per serving
• Fortified with vitamins and minerals

Tips for Choosing the Healthiest Cereal

Keep these tips in mind when evaluating cereal options:

Look past the marketing claims

Terms like "healthy" and "natural" on the box don't mean much. Ignore hype and check nutrition facts.

Seek at least 5g fiber per serving

Higher fiber cereals provide more filling power and digestion-aiding benefits.

Watch the sugar content

Cereals with 12g of sugar or more per serving are more like dessert. Stick to under 5g.

Don't assume granola is healthy

Granolas are often high in fat, sugars and calories. Carefully read labels if choosing granola.

Combine cereals for more nutrition

Mixing a fiber-rich cereal with a protein-packed one can provide a balanced meal.

Compare store brands to name brands

Generic and store brands are often nutritionally equal to big name brands, for less money.

Try different types

Sample hot cereals like oatmeal, whole grain cold cereals, granolas, mueslis and Paleo grain-free cereals.

Healthy Ways to Serve Low Calorie Cereal

Prepare your cereal with weight loss in mind by:

Measuring portions carefully

Use measuring cups instead of eating straight from the box. Stick within suggested serving sizes.

Choosing plant-based milk

Pair cereal with unsweetened almond milk, oat milk or soy milk to cut calories.

Minimizing high-sugar toppings

Limit added sugars by avoiding too much honey, sugar, brown sugar, etc.

Adding protein

Top with Greek yogurt, cottage cheese, nuts or seeds to help you stay fuller longer.

Incorporating fruit

Boost nutrition by topping with berries, banana slices, apple chunks or other fruits.

Avoiding additional sweeteners

Skip unnecessary sugars like maple syrup that pile on calories.

Sticking to one bowl

Portion control is key. Don't go back for seconds unless still hungry after 20 minutes.

Sample Menu with Low Calorie Cereal

An ideal weight loss breakfast featuring cereal might look like:

Breakfast

• 1/2 cup Kashi 7 Whole Grain Nuggets - 90 calories
• 1/2 cup raspberries - 30 calories
• 1 cup unsweetened almond milk - 40 calories

Total: Around 160 calories

Mid Morning Snack

• 1 hardboiled egg - 80 calories
• 1 ounce mozzarella cheese stick - 80 calories

Total: 160 calories

Lunch

• Roast beef sandwich on 2 slices whole wheat bread with lettuce, tomato, onion and mustard - 380 calories
• 1 medium apple - 95 calories

Total: 475 calories

Afternoon Snack

• 1 cup raw vegetables with 2 Tbsp hummus - 120 calories

Total: 120 calories

Dinner

• 3 ounces grilled salmon - 175 calories
• 1 cup roasted Brussels sprouts - 60 calories
• 1/2 cup quinoa - 111 calories
• 1 cup mixed greens salad with balsamic vinegar - 25 calories

Total: Around 371 calories

Daily total: About 1286 calories

The Takeaway on Low Calorie Cereals

Having cereal for breakfast or as a snack can be a healthy choice when you opt for low calorie whole grain varieties without too many added sugars. Focus on fiber-rich cereals with minimal processed ingredients.

Measure out portions, limit high sugar add-ins, and enjoy cereal as part of an overall balanced, reduced calorie diet for the best weight loss results. With so many nutritious options to choose from, there's a low calorie cereal suited for just about any taste or dietary preference.

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.