Healthy snacks

Nutrition Facts

The Special K Challenge
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Any item containing less than 5 mg of sodium is considered a no sodium item and considered low sodium if the sodium content is below mg per serving. Carbohydrates are important for a healthy diet however, you must choose complex carbohydrates such as found in whole grain, pasta, lentils, brown rice, beans, fruits and vegetables, to maintain a good healthy diet. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a Special K Special K Protein Shake.

Get full nutrition facts for Special K Special K Protein Shake, Milk Shakes and plan your meals using our online calorie counter and nutrition facts finder. Nutrition Facts Serving Size: Your Daily Values may be higher or lower depending on your calorie needs. Moore suggests that dieters reduce the boredom of eating so many cereal products by adding plenty of fruits and vegetables to the Special K diet.

If you only need to drop a few pounds or want to jump-start a long-term weight loss plan, the Special K diet is a great place to begin. To make it healthier, add regular physical activity, make sure your dinner meal is healthy, and take a daily multivitamin to fill in any nutritional gaps.

You can lose weight on the Special K Challenge. It can also help you make some adjustments toward a healthier eating plan, such as starting each day with a healthy breakfast and controlling your portions. But keep in mind that this is not a long-term weight loss solution, and if you return to your regular diet, the weight can come back quickly. The Special K diet doesn't address other lifestyle changes that are the foundation of a sustainable weight loss program.

And it's the things you do on a daily basis that really make the difference over time. Her opinions and conclusions are her own. The Special K Challenge: What it is "Drop a jeans size in 2 weeks. Here's a sample meal plan on the Special K diet: Repeat breakfast meal or substitute a Special K Protein Meal bar. Eat your normal meal. Continued The Special K Challenge: What the Experts Say The Special K diet is simple, uses foods that are readily available, and is doable for most people.

Continued Keep in mind that most dieters lose a little water weight when starting a weight loss plan.

This is especially true for those who tend to overlook breakfast, another expert says. Food for Thought If you only need to drop a few pounds or want to jump-start a long-term weight loss plan, the Special K diet is a great place to begin.

Complex carbohydrates are less processed than refined carbohydrates. Essentially refined carbohydrates provide energy with little nutritional value. Whereas complex carbohydrates and wholegrains contain vitamins, minerals and fiber and have many beneficial health effects. While an apple and a lollipop both contain carbohydrates, the lollipop is made primarily of refined sugars.

The apple , being closer to its natural state, provides a combination of carbohydrates and fiber as well as vitamins and minerals. When carbohydrates are combined with fiber, glucose is released into the blood stream at a slow and steady pace, providing more lasting energy. This is in contrast to the quick rush of glucose from foods high in refined carbohydrate and sugar. As a general rule of thumb, carbohydrates in their natural state are more nutritious than those that are refined or altered.

Whole grain items pastas , breads , etc. This is because white flour has been processed to remove the outer layer of the grain, during this process much of the fiber and protein is also removed. Whole grain flour, as the name suggests, uses the entire grain of wheat and preserves its nutritional value. However, when reading labels be mindful that some of the sugar content may come from added sugars and not from natural sources such as fruit.

Added sugars are the kind of sugar you want to avoid - this means that sucrose has been artificially added to enhance flavor. Added sugar may significantly increase the calorie content of food with little nutritional value, to achieve or maintain a healthy weight try not to consume foods with refined or added sugars on a regular basis. Eating fruits also supplies the body with fiber and antioxidants - something adding table sugar doesn't accomplish. Vegetables have some carbohydrate, but they tend to have many micronutrients, antioxidants, and lots of fiber that can improve your well-being.

One other important thing to look for under the "carbohydrate" section of food labels is fiber content. Fiber assists in digestion and isn't metabolized in the same way that other carbohydrates are. Unfortunately, the typical American diet contains a large amount of refined carbohydrates which can easily add a significant amount of calories to your total calorie intake, and may lead to you exceeding your total calorie requirements for the day.

The other downside to consuming to many refined carbohydrates is that they typically leave you feeling less satisfied then complex carbohydrates. The reason for this is the refining process strips the grain of a large proportion of the fiber content, the fiber is what typically produces that feeling of fullness and satiety.

Additionally, many of the beneficial vitamins and minerals are also lost during the refining process. Protein is essential for all bodily functions as it provides the body with amino acids. Amino acids are the building blocks for all body tissues including muscle and organ tissue. Consuming protein with each meal can also leave you feeling fuller for a longer period of time. Even if you're not a bodybuilder, adding on some lean muscle mass can help raise metabolism and burn fat.

Those with more muscle have a higher resting metabolic rate, so even at rest, they burn more calories than those with less muscle. Whether you're eating protein to drop fat, gain muscle, or both, it's important to seek out lean protein, or protein that has very little fat.

Some fat is important see the next section , but the type of fat matters greatly, so not all high-fat proteins are equally healthy. Some examples of lean protein include skinless chicken , tuna fish , tilapia , extra-lean ground beef , egg whites , low-fat or fat free Greek yogurt and cottage cheese , and tofu.

Calories in Special K Shake