Is the cereal diet effective for weight loss?

The grain-based diet requires users to replace two meals a day with grains and milk. Although this diet has been around for a while, it has only recently gained popularity. This diet is effective for short-term weight loss and can be rich in fiber, however, it can also be high in sugar and limit food choices, excessively.

In this diet, users will replace their breakfast and lunch with one serving of whole grains and skim or low-fat milk. For dinner, users should consume foods that are low in calories and contain lean protein, as well as whole grains, fruits and vegetables.
Some diets restrict the intake of whole grains for the whole week. However, this is the form that should be avoided because this way of eating can be very low in calories and protein causing fatigue, decreased concentration and mood swings

The grain diet is relatively easy to follow by replacing both breakfast and lunch with one serving of cereal and 1/2 to 2⁄3 cups (120 to 180 ml) of skim or low-fat milk. Cereals should be low in added sugars and made from whole grains.
For dinner, users should choose to consume fruits, vegetables and whole grains, low in fat and calories, from 450 calories or less. Examples include a serving of grilled chicken salad with vinegar dressing and fresh fruit, or brown rice with salmon and herbs. Users can also consume two snacks per day, each providing 100 calories or less.
By following this diet, a person can consume about 1,200–1,500 calories per day, which helps in weight loss for most users. The amount of calories will fluctuate depending on the type of cereal selected and the amount of food consumed.
Recommendations indicate that users should stick to a grain-based diet for five days to two weeks. This diet should not be followed for longer, as it is low in calories and protein, and can lead to impaired health.

A study of 24 adults who followed a grain-based diet for 2 weeks found that participants lost about 600 calories per day, resulting in weight loss and fat loss. However, this result has not yet been verified for accuracy. Furthermore, losing weight this way may not be sustainable in the long run.
For example, levels of leptin, a hormone in the body that helps the brain recognize when it has had enough food, decreases when users limit their calorie intake. Reduced leptin levels can lead to increased hunger and cravings, which in turn have the opposite effect on weight.

Choosing whole grains makes sticking to a grain diet an effective way to increase your whole grain and fiber intake.
In fact, in a study with over 1 million participants, every 28 grams of whole grains consumed per day was associated with a 9% reduction in risk of all-cause mortality and a 14% reduction in risk. death from a heart attack. The fiber in whole grains promotes healthy digestion and can help with weight management.

Added sugars have been linked to a number of health problems and should be limited to less than 5% of total calories per day. Whole grain diets can be high in sugar. Even if the user chooses a cereal that is unsweetened, most products have added sugar in some form.
Moreover, cereals and milk are both high in carbs, which are broken down into sugars to provide energy for the body. These natural sugars aren't necessarily unhealthy but can make weight loss more difficult and lead to blood sugar fluctuations in some people. Furthermore, grain-based diets can be low in protein, healthy fats, and low in total calories. The body needs protein to build and maintain muscle, tissue, and enzymes, protein-based compounds that control a number of bodily functions. Like fiber, protein also helps the body feel full. While fat has more calories per gram than protein or carbs, recent research shows that dietary fat, including saturated fat, can be part of a healthy diet and may even allow users to lose weight. Excessive calorie restriction can cause metabolic changes that make it difficult to maintain weight loss, as well as lead to fatigue and mental decline.

Here is a list of foods that can be eaten on a grain diet:
Carbs: whole grains, whole wheat bread, whole wheat pasta, oatmeal Fruits plants: any fruit, such as apples, bananas, oranges, strawberries, and watermelons Vegetables: any vegetables, including lettuce, spinach, carrots, bell peppers, and mushrooms Protein: beans, tofu, peanut butter, egg whites, lean meats like chicken or turkey breast Milk: low-fat or skim milk, low-fat or fat-free yogurt, low-fat cheese, Greek yogurt Fat: olive oil, cooking spray, low-fat mayonnaise List of foods that should be limited in a grain-based diet:
Sugary foods: cakes, cookies, cakes, candies, pancakes, waffles Fruit : fruit juices, fruit desserts such as banana or cherry pie Vegetables: french fries, sautéed vegetables Protein: fatty meats, egg yolks, fried meats like fried chicken, pork sausages and bacon Fat milk: full-fat milk, cold cream, sour cream, fresh cream, yogurt a regular, cheese b Fat: butter, oil in bulk, regular mayonnaise

Day 1
Breakfast: 1 cup (40 grams) whole grain with 1/2 cup (120 ml) skim milk Snack: 3 small sweet peppers with 1 tablespoon (10 grams) low-fat cream cheese Lunch: 1 cup (40 grams) whole grain cereal with 1/2 cup (120 ml) skim milk Snack: 1/2 cup (74 grams) blueberries with 1/2 cup (123 grams) yogurt Low-fat Dinner: 1 chicken sausage, 1/2 cup (93 grams) red beans, 1/2 cup (50 grams) brown rice, and 1/2 cup (80 grams) chopped okra cooked with olive oil Date 2
Breakfast: 1 cup (40 grams) whole grain with 1/2 cup (120 ml) skim milk Snack: 1 small apple with 1/2 cup (123 grams) low-fat yogurt Lunch: 1 cup (40 grams) whole grain with 1/2 cup (120 ml) skim milk Snack: 1 ounce (28 grams) low-fat cottage cheese with 5 crackers Dinner: 1/2 cup (70 grams) ) wholegrain spaghetti, 1 cup (250 grams) spaghetti sauce with ground turkey, 1 ounce (28 grams) low-fat mozzarella cheese, and 1 cup (160 grams) steamed broccoli Day 3
Breakfast: 1 cup (40 grams) whole grain with 1/2 cup (120 ml) skim milk Snack 1: 2 stalks of celery with 1 tablespoon (16 grams) peanut butter Lunch: 1 cup (40 grams) whole grain with 1/2 cup (120 ml) skim milk Snack 2: 1/2 large grapefruit with 1/2 cup (105 grams) cheese Dinner: 2 pieces of whole-wheat bread, 3 ounces (85 grams) of roasted turkey, 1 slice of cheese, 2 teaspoon (10 grams) of honey mustard and 1 small serving of salad.

Reference article: Healthline.com