Does Cereal Make You Fat? Cereals You Shouldn’t Eat

Cereal can make you fat when you eat it in large amounts. Processed cereals tend to be higher in calories, fat, and sugar which leads to weight gain.

Conversely, whole grain and bran-free cereals help to reduce weight gain and are a healthier cereal option.

This doesn’t mean that other cereals are bad for consumption. You just have to eat in moderation.

If you’re looking for information on cereal that can help you lose weight and those that can make you fat, this article is for you.

Cereals that can make you fat

Processed cereals like cornflakes are low in fiber, the most important nutrient needed for weight loss.

They are overheated to increase their shelf life. They are also coated with sugar, mixed with unsaturated fats, and coloring which skyrockets their glycemic index.

Here’s a list of cereals that contributes to weight gain:

  • Corn flakes
  • Instant oatmeal
  • Granola
  • Cinnamon toast crunch
  • Kellogg’s Special K
  • Froot loop
  • Muesli
  • Honey loop
  • Raisin bran

Eating sugar makes you fat, so constantly feeding on these cereals will cause you weight gain.

If you’re on a diet plan to lose some weight, there are other healthy cereal options that you can incorporate into your diet.

Healthy cereal options that don’t make you fat

As mentioned earlier whole grain, and bran-free cereal options are perfect for losing weight. They are rich in fiber and contain less fat and sugar.

Fiber doesn’t digest quickly, as such, it makes you feel full for a long time. This reduces the need to eat often.

The lesser you eat, the more weight you lose. Moreso, fiber aids bowel movement, digestion, and metabolism.

Some cereals you can eat to lose weight include:


Cheerios is a fiber-rich cereal, yet it is low in sugar and fat. It contains soluble fiber which helps to lower LDL cholesterol levels. A serving of cheerios contains 3 grams of dietary fiber.

Koko crunch

Koko Crunch is another perfect whole grain that provides children with a high amount of fiber. It’s also a source of iron and vitamins like B2, B3, B6, and B9 which help to strengthen the immune system.


Oats are an incredibly healthy whole grain and a great source of many vitamins, minerals, and antioxidants. Raw oats contain 70 carbs and an 81-gram cup of oatmeal serving has about 8 grams of fiber.

Kellogg’s all-bran, Kashi GoLean, Kashi whole grain nuggets, and Kellogg’s Bite Size Unfrosted Mini-Wheats also make the list of cereal that can help you control your weight.

Generally, cereals that are low in fat and sugar but high in fiber is what you need to lose weight.

Healthy tips for losing weight

Breakfast is an important meal, but generally speaking, not having a bowl of cereal for breakfast doesn’t guarantee weight loss.

There are other factors at play that could make you gain weight besides eating cereal. Considering these criteria can help in your weight loss journey:

1. Eat in moderation

All cereals contain calories but in different amounts. If your cereal bowl is too big, chances are that you’d eat more than you should. The daily recommended calories for everyone is 120 to 200.

If you’re not careful you could be hitting close to 200 counts of calories per breakfast meal which automatically means surpassing the recommendation daily.

Apart from breakfast meals, lunch and dinner meals also account for your daily calorie intake. Therefore, curbing your general appetite and embarking on subsequent fasting can help you shed weight.

2. Steer clear of soda

Soda is very high in calories and refined sugar. It lacks important vitamins, minerals, fiber, and antioxidants. Taking soda every day is a perfect way to gain weight.

Those who take soda with their food are twice more likely to gain weight than people who don’t.

Soda is also tied to health conditions like diabetes, heart disease, and the like. You can take a glass of soda occasionally but limit your intake to 12 ounces.

3. Limit eating fast food

Fast foods are a time-saving and convenient alternative to cooking at home. But the problem is that most fast foods are packed with calories, fat, sodium, and sugar.

The effect of these is obesity and several health conditions. It is best that you limit your daily intake of fast foods like fried rice, pizza, burgers, tacos, and French fries.

You should opt for cooking and eating fresh homemade food. Try to include more vegetable options like salad in your diet also.

4. Take less chocolate and sweets

Chocolate and sweets are packed with lots of sugar and fat and hardly any nutrients. Indulging in them in large amounts exposes you to more weight gain and health risks.

If you must take them at all, limit your intake to around 30 grams per day. However, it is best that you refrain from taking them.

5. Reduce your intake of processed food

Processed meat like hot dogs, pepperoni, and canned meals like fish sticks are really unhealthy. They have high fats, calories, sodium, and sugar.

Some brands even use low-quality products to make these foods. These foods are linked to obesity and heart diseases in people.

6. Exercise often

The benefits of exercising cannot be overemphasized. Frequent exercise helps cut unhealthy fat from the body, reduces the risk of diseases, strengthens your muscles and bones, and makes your brain sharper to work.


Does cereal cause belly fat?

Yes. Eating kids’ special cereal as an adult will cause belly fat.

Which cereal is unhealthy?

Cereals with high sugar, fats, and calories are the unhealthiest.

Which cereal is healthy?

Healthy cereals have more fiber, and less sugar and fat.


Generally, cereals do not make you as fat as unprocessed foods, soda, or chocolates. However, constantly feasting on those with high sugar and fat can increase weight.

If you’re on a diet plan, whole grains and bran-free cereals are perfect. They have high fiber and even a reasonable amount of protein and vitamins. The fats and sugar in them are low which is a good thing for you.

I hope this article helped. Thanks for reading.

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