10 Cereals for Weight Loss You Should Try This New Year


The New Year is here and it’s the time when we firmly decide to make some changes in our lives. According to the Statistic Brain, about 45% Americans usually make New Year’s resolutions, but only 8% achieve the goal they set out for themselves. Weight loss is one of the most common goals and accounts for 38% of all New Year’s resolutions. About 75% people stick to their goal through the first week while only 46% maintain their resolution after six months. If you decided to work on your weight and achieve desired body goal, there are many things you can do to achieve and avoid the negative statistics. What most people fail to notice is that in order to maintain the resolution, you need proper approach. When it comes to weight loss, it’s all about more physical activity and well-balanced diet that starts with healthy breakfast. Cereals are usually the go-to items in the early morning and this article will show you 10 options ideal for weight loss.

1. General Mills Cheerios

Cheerios has been around for 75 years and sticks to providing healthy breakfast that will fill you up without consuming too many calories. General Mills Cheerios are made with 100% natural whole grain oats which proved to decrease LDL (bad) cholesterol levels in the study published in the Nutrition Reviews. Cheerios are also high in fiber and very low in sugar; both factors are necessary for successful weight loss. Ideally, you should opt for plain Cheerios instead of flavored items or those with honey and vanilla.

Nutritional value of original Cheerios is (per one cup):

  • Calories: 100
  • Sugar: 1g
  • Sodium: 160 mg
  • Fiber: 3g
  • Fat: 2g
  • Protein: 3g

It also contains potassium and a multitude of other minerals and vitamins.


2. Kellogg’s All-Bran

If you’ve never picked this cereal from the shelf in the supermarket, you should definitely do so. Kellogg’s All-Bran (Original) provides you with 40% of your daily recommended intake of fiber, which is amazing. Healthy and successful weight loss requires fiber whose purpose is to regulate digestion and suppress your appetite. If you don’t find a serving size of these cereals substantial enough, you can mix thing sup by adding dried fruits and oats into the bowl for an ultimate nutritional power bomb for breakfast.

Nutritional value of Kellogg’s All-Bran (original) per serving size is:

  • Calories: 80
  • Sugar: 6g
  • Sodium: 80 mg
  • Fiber: 10g
  • Fat: 1g
  • Protein: 4g
Kelloggs All-Bran

3. Uncle Sam Original Whole Wheat & Flaxseed Cereal

Flaxseeds are useful for a healthy weight loss diet. They contain soluble fiber which suppresses hunger and cravings according to the study published in the journal Obesity Reviews. Uncle Sam’s Original cereal belongs to the group of truly healthy products made of 100% whole grain, fiber, as well as vitamins and minerals necessary for overall health and wellbeing.

Nutritional value of this product (per serving size) is:

  • Calories: 210
  • Sugar: less than 1g
  • Sodium: 140mg
  • Fiber: 10g
  • Fat: 6g
  • Protein: 9g

4. Erewhon Corn Flakes

This is an ideal low-calorie breakfast for all people who’d like to lose weight successfully and in a healthy manner. Erewhon is an organic brand whose products are gluten-free, unsweetened, and easily digestible. These corn flakes are perfect for people who exercise in the morning, right after eating their breakfast. Add some almond milk and banana slices (or some other fruit) and your breakfast is ready.

Nutritional value of Erewhon Corn Flakes is:

  • Calories: 130
  • Sugar: 0g
  • Sodium: 160mg
  • Fiber: 1g
  • Fat: 0g
  • Protein: 3g
Erewhon Corn Flakes

5. Kellogg’s Bite Size Unfrosted Mini-Wheats

While unfrosted wheat bites might seem dull, consider this cereal as an opportunity to create healthy eating habits and well-balanced breakfast. The product also contains minerals and vitamins such as Vitamin B2, Vitamin B1, folic acid, zinc, and Vitamin B12.

Nutritional value of this cereal is:

  • Calories: 190
  • Sugar: 0g
  • Sodium: 0mg
  • Fiber: 8g
  • Fat: 1g
  • Protein: 6g

6. Kashi GoLean

As you can already assume based on its name, the cereal is made to help you become fit and achieve your body goals. Kashi GoLean is rich in protein and according to the research from the Tel Aviv University, eating a breakfast high in this nutrient helps you feel satisfied throughout the day and aids weight loss. It’s also important to mention, GoLean is abundant in fiber while low in fat and sugar.

Nutritional value of this cereal is:

  • Calories: 180
  • Sugar: 8g
  • Sodium: 115mg
  • Fiber: 13g
  • Fat: 2g
  • Protein: 12g
Cereal Info

7. Post Shredded Wheat’n Bran

If you’re looking for a simple cereal to support your weight loss endeavor, this should be your choice. The item contains two ingredients only: whole wheat and bran, but plenty of fiber and protein.

Nutritional value of Post Shredded Wheat’n Bran is:

  • Calories: 210
  • Sugar: 0g
  • Sodium: 0g
  • Fiber: 8g
  • Fat: 1.5g
  • Protein: 7g

8. Nature’s Path Organic SmartBran

Nature’s Path cereal is the perfect option for people who don’t get enough fiber but want to meet the recommended daily intake to stay regular and lose weight. The cereal is organic and contains no traces of animal products, thus posing as an ideal choice for vegetarians as well. If you can’t find the Organic SmartBrain in the nearest grocery store, you can always order it online.

Nutritional value for this product is:

  • Calories: 80
  • Sugar: 6g
  • Sodium: 130mg
  • Fiber: 13g
  • Fat: 1g
  • Protein: 3g

9. Food for Life: Ezekiel 4:9 Sprouted Grain Crunchy Cereal

The sprouting factor makes this cereal your go-to weight loss product. Why? It’s because sprouting makes grains easy to digest and allows fast absorption of much-needed nutrients. The cereal also provides protein and fiber, without sugar.

Nutritional value for this cereal is:

  • Calories: 190
  • Sugar: 0g
  • Sodium: 200mg
  • Fiber: 6g
  • Fat: 1g
  • Protein: 8g
Sprouted Grain Crunchy Cereal

10. Lydia’s Organics Berry Good Cereal

Are you a fruit lover? Then you’ll, definitely, love this cereal as well. This is a healthy, gluten-free item that provides an abundance of protein, fiber, and healthy fats. That’s not all, the cereal is also rich in calcium, riboflavin, Vitamin B6, copper, magnesium, selenium, Vitamin C, iron, Vitamin E, thiamin, niacin, folate, zinc, and so on. And of course, it is super delicious at the same time.

Nutritional value of the cereal is:

  • Calories: 400
  • Sugar: 5g
  • Sodium: 10mg
  • Fiber: 8g
  • Fat: 35g
  • Protein: 11g


Healthy and successful weight loss starts with well-balanced breakfast that is rich in protein and fiber. Cereal is the breakfast staple due to the ease of use and the fact you get a bunch of healthy nutrients when you’re in the hurry to go to work or hit the gym. Not all cereals are equal and this article listed ten options you should consider for weight loss. Making a few diet tweaks will help you maintain this year’s resolution.


  • https://www.ncbi.nlm.nih.gov/pubmed/21631511
  • http://www.independent.co.uk/life-style/health-and-families/health-news/breakfast-high-in-protein-linked-to-weight-loss-study-finds-a6970036.html

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Expert Author : Dr. Ahmed Zayed (Consumer Health Digest)

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandria, Egypt. Dr. Ahmed believes in providing knowledgeable information to readers. Other than his passion for writing, currently he is working as a Plastic surgeon and is doing his masters at Ain shams University.