Special K Diet Review

by The Diet Critic on June 11, 2020

special k diet reviews
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The Special K Diet is a weight loss program that was designed to center around the Special K breakfast cereal and other Special K products. According to Kellogg’s, the manufacturer of the Special K products and the promoter of the diet, this program can help with the loss of six pounds – or one inch – in two weeks’ time.

How This Diet Works

The Special K Diet works as follows: two Kellogg’s meals are eaten for breakfast and lunch, but for supper, a healthy, well balanced meal is consumed. The breakfast can be either the Special K Waffles with a light syrup poured over them, or a cup of the cereal with two thirds of a cup of skim milk poured over it.

Lunch, on the other hand, is a Special K Protein Meal Bar, or another bowl of the cereal (one cup with two thirds of a cup of skim milk). Permitted throughout the day are fruits and vegetables, which can be consumed as snacks. Any beverage is permitted for drinking throughout the day.  Two additional Special K Protein Snack Bars are also allowed during the day.

The End Goal is Reducing Daily Calorie Consumption

The goal of this diet is the reduction of the daily calorie consumption, which is a fast result of eating only the special K products for the first two meals of the day. However, it should be noted that this makes the diet extremely heavy in carbohydrates, which may throw off the macronutrient balance, but also boosts the fiber levels consumed. The result of this may be a feeling of fullness, but only for the short term – carbohydrates do not allow for longer-term satisfaction or energy.

Customer feedback for the Special K Diet is extensive and mixed, with dieters saying that it’s not difficult to understand but that it is boring, repetitive, and unsatisfying. The cost of the program’s foods is competitive. For example, the protein bars typically cost between a dollar and $2.50 per serving. This said, it is rather expensive when compared to preparing home meals and snacks instead of buying them pre-prepared.

Special K Diet Pros

  • Easy to follow – One of the prime benefits of this plan is that it can be exceptionally easy to follow. There isn’t much thinking involved for your daily meals. The only meal that requires any real thought is dinner. Everything else comes from a Special K package.
  • Weight loss is possible – As long as you stick to the plan and do not ingest high-calorie beverages throughout the day that will throw you off balance, you are likely to dramatically reduced your daily caloric intake, making it much easier for you to achieve weight loss at a more rapid pace compared to some other diets.
  • Affordable – The Special K Diet is affordable for most people as it doesn’t require you to purchase anything beyond normal groceries (in fact you might even purchase less) and certain Special K products.

Special K Diet Cons

  • Short-term weight loss – Even though weight loss is likely to occur from following this diet, the weight that is lost is likely to be only short-term. The reason is that once the Special K Diet is no longer being followed, the body’s metabolic rate is not increased. This means that when a normal diet – even one that is well balanced and in proper portion sizes – is resumed, it is likely that the weight will be regained. Reducing calorie intake is not always enough to help you lose body weight.
  • The diet is repetitive – Many people who have followed this diet have complained about it being boring, repetitive and unsatisfying. There is very little variety offered for those following this diet, which doesn’t make it an ideal long-term weight management program. A diet that quickly becomes unsatisfying is not likely to be followed for long.
  • There is no valuable guidance offered – No long-term guidance for managing weight is provided by this plan. It is not well thought out, nor has it been designed with health or practicality in mind.
  • May become expensive over the long-term – Over time, when compared to the price of home-made food, this program can be rather expensive, especially considering that the foods suggested do not provide a sustained level of either satisfaction or energy.

The Special K Diet isn’t an ideal long-term weight loss plan. It may work for short-term weight loss goals, but weight that you do lose is likely to return once you begin following another diet.

June 2020 Update

Although the Special K Diet can still be followed, and there are still a variety of Special K low-cal products produced from which you can choose, it should be noted that the program is no longer advertised by Kellogg’s and isn’t officially marketed as a weight loss diet anymore.

If you would still like to give this diet a try, you can, of course. However, make sure it is the right and realistic choice for your lifestyle and weight management goals.

{ 9 comments… read them below or add one }

laura February 8, 2012 at 11:21 pm

I just can’t see how eating that much cereal products in a day could be healthy? Sounds more like a ploy for them to make money while everyone buys all the stuff from their brand?


maggie March 3, 2012 at 10:51 pm

I thought that Special K diet sounded like fun until I really looked into it. Essentially, you’re eating just Special K products (the cereal or bar) for breakfast and lunch. The bowl of cereal is a really small one, too. If you can imagine eating a tiny bowl of cereal for breakfast and a bar for lunch, that’s not a lot! So it’s not a lot more than a starvation diet with limited nutrition. Not for me!


Tiffany April 28, 2012 at 7:15 pm

I found just the same thing. It seemed like a good idea when reading it on the box, but when I started to give it a try, I realized that it was just a trick to eat a ton of special k diet products.


Tara March 24, 2012 at 10:18 am

This is nothing more than a marketing campaign to try to get people to buy more Special K cereal, bars, and water.

I find it frustrating to believe that I company that I used to trust would pull a stunt like this.


Kass August 10, 2012 at 9:33 am

I really enjoy the Special K Diet. I wouldn’t have a couple of years ago, but there are so many different products to choose from that it makes it very easy to keep up with it in a low cal, low fat, and affordable way, without getting bored with eating options. I like that it also covers a whole meal and all of the snacks for the day, so decision making is very easy. Yes, I agree that it’s a marketing ploy, but I also think that it’s one that was well done and that was actually created to make sure that healthy choices are made.


Minha September 21, 2012 at 8:37 am

Tastes good, it’s easy, and it’s healthier than a lot of other programs out there.


Ethel October 26, 2012 at 2:20 pm

I think it’s great that the Special K Diet exists. Of course it’s going to be based on the products made by that company, but I have no problem with that. At least they’re promoting a way to use their products in a way that is healthy and that will help you to lose weight when you have a few extra pounds. That’s a lot more than you see from a lot of other companies. It’s not like you see a diet program from a bag of chips!


Jilly November 25, 2012 at 7:53 am

You’re right. They just came out with a new chip-like product, too, so that makes things even easier when it is actually a bag of chips that you’re craving. If you ask me, they’re doing a lot more for healthy dieting than a lot of other “diet” companies out there, so I can’t fault them for working a program around their own products.


Virginia February 10, 2013 at 8:29 am

I agree! I don’t know why everyone is giving Special K a hard time about this diet. Of course they’re going to design it around selling their product, but as long as they’re making their product healthy and as long as it does what they say it will, then what’s wrong with that? I personally love the various options that they have and they’re always adding more so that I don’t get bored. I like the flavors and I enjoy the convenience of it. I just wait until they go on sale and stock up and then it’s not even expensive!


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