Updated: 07/11/2017 - Site sponsored by Dietspotlight Burn

Special K Challenge Review- Does This Diet Plan Work?

  • 56 User Comments
  • Rating: 3.6. From 101 votes.
By Summer Banks Jun 29, 2017

The results of my research into the Special K Challenge were quite interesting. We decided to take on in-depth look at the ingredients, side effects, scientific research and customer service quality. Additionally, we examined hundreds of dieter comments and reviews. Then, we summarized and condensed to give you you the info you need.

Special K Challenge Readers: Click here to find out why we're giving away samples of our product, Dietspotlight Burn.

What is the Special K Challenge?

First off, the Special K Challenge ingredients are the multiple varieties of cereal. It promotes weight-loss by reducing caloric intake. You’ll eat 45g of Special K for breakfast and again for lunch or dinner. Then, eat a balanced meal of your choice.

Kellogg’s has been around since 1906, although the Special K Challenge was started around 2011. You can locate information about the plan on the website and purchase the cereal at local stores. We like that it’s affordable and that we found some positive customer comments, but read on…

Lack of Results – “Minimal Weight-Loss?”

The first concern with the Special K Challenge centered on the lack of results. “The plan focuses on replacing two meals per day with cereal,” said our Research Editor. “This is concerning, considering each serving consists of 120 calories.”

“I gained three pounds on the Special K Challenge,” said one user.

“I was always hungry, felt like I was starving and never lost weight,” said another.

While some reviews centered on not seeing results, we found that dieters did see results. “In two weeks, I lost a few pounds. I may have to do the challenge again,” commented a dieter.

Calorie Restrictions – “Too Extreme?”

The Special K Challenge side effects are concerning, considering the low calorie restrictions of the eating plan. “Instead of jumping on another fad calorie-counting diet, try to add variety and learn about overall healthy eating options,” said a consumer.

“Without balance and a normal caloric intake, long term weight loss is unsustainable,” offered another.

Many customer experiences differed from the others we found. “Staying around 1200 calories has helped me steadily lose weight,” commented a dieter.

“With a third meal, I added whole foods to round out my calories to about 1,200 per day,” reported another.

What we’ve found throughout our years of researching products is that when something is considered troublesome, such as recommending a restrictive diet, the likelihood of long-term results is slim. If dieters want to weight-loss by changing eating habits, the low caloric focus of the Special K Challenge may not be the best option.

The Science – “Any Proof?”

There’s plenty of science proving that eating less can help you lose more; so the Special K Challenge definitely has that going for it. Unfortunately, there’s also research proving that it’s unhealthy to consume less than 1200 calories per day for the average adult. According to the Department of Psychiatry, Center for Weight and Eating Disorders, “Very-low-calorie diets did not produce greater long-term weight losses than conventional low-calorie diets.” At DietSpotlight, we recommend a balanced diet with supplements that are scientifically-tested and shown to help you burn fat and boost metabolism.

The Bottom Line – Does the Special K Challenge Work?

Weight-loss promoted by extreme calorie restrictions? Not so fast. We do like that The Special K Challenge comes from a company that’s been around for over 100 years and it focuses on eating habits, but there’s no connection between the diet and you losing weight. We’re also concerned with the lack of results and the absence of exercise recommendations mentioned in customer reviews.

If you’d like an alternative that is healthy and supports sustained weight-loss, we suggest you find a product that is made with clinically-tested ingredients and is a shown to help many lose weight without putting the body into starvation mode.

Among the best products we’ve seen this year is one called Dietspotlight Burn. This new diet supplement contains four clinically-tested ingredients promoting weight-loss by accelerating metabolism and igniting fat loss. Reviews online don’t mention many harmful side effects, but they do talk about dieters seeing great results.

A  special trial offer is being offered for a limited time by the makers of Dietspotlight Burn, showing that they’re confident you’ll see results. You’ve got absolutely nothing to lose but that extra weight!

Previous Special K Challenge Review (Updated March 14, 2014):

What You Should Know

The Special K Challenge was designed by Kellogg around their Special K breakfast cereal. According to Kellogg, the Special K Challenge will help you lose six pounds or 1 inch in two weeks.

The details of the plan are: eat two Kellogg's meals for breakfast and lunch and then a healthy dinner. Breakfast can be either 1 cup of Special K cereal with 2/3 cup of skim milk or Special K Waffles with light syrup. Lunch can be the cereal again or the Special K Protein Meal Bar. You are to eat vegetables and fruit throughout the day as snacks and can drink any beverage as normal. You are also allowed two Special K Protein Snack Bars during the day.

The purpose of the diet is to reduce overall calories, which you would certainly do if two of your meals consisted of one cup of cereal. This diet plan is contrary to other plans such as the South Beach Diet or the G.I. Diet, which promote higher levels of proteins than this diet. The Special K Challenge is carbohydrate intensive which helps to put fiber into the diet but may not promote long term satiety or energy.

There is substantial feedback on the Special K Challenge across the internet and it is quite mixed. The majority of posters speak about being hungry all the time while on the diet. This may be due to the reduced protein. Protein makes the body feel fuller longer whereas carbohydrates raise blood glucose levels quickly and give an immediate boost but do not last as long.

The Special K Challenge would also be rather expensive when compared to preparing your own meals at home. The protein bars are similar in price to many competitive products and range from $1.00 to $2.50 per serving.


Healthy foods and Special K products.


  • Easy to follow plan.
  • May reduce overall calories and produce short term weight loss.


  • Expensive when compared to homemade food.
  • Does not provide long term guidance for weight management.
  • May not provide sustained energy or satiety.
  • Doesn't boost the body's metabolic rate.


While the Special K Challenge may sound like fun, especially with the personalized plan, we feel it lacks substance as a reasonable long term weight reduction plan. Many experts agree that the best weight loss plans include a permanent change in eating habits along with exercise to burn calories and boost the body's metabolism. There are also many weight loss products on the market today that work in conjunction with better nutritional management to burn fat. We feel that this may be a better solution than the Special K Challenge.

We looked closely at the Special K Challenge ingredients so that we could give you the details and specifics you really need.

Special K Cereal

Special K cereal has been around since 1955. This breakfast cereal contains 117 calories per serving, as well as six grams of protein, 0.3 grams of fiber, 23 grams of carbohydrates and 0.5 grams of fat. It is often used as part of a low-calorie diet plan for weight-loss purposes.

What is it Supposed to Do?

You are encouraged to replace two of your daily meals with Special K cereal or another Special K product. This is supposed to reduce your daily calorie intake, which should result in weight reduction over time.

Clinical Research

While eating Special K cereal twice a day may help reduce your calorie intake, it might not help you reach your weight-loss goal. A review published in a 2012 issue of the British Journal of Nutrition says, “Consuming just cereal for two meals per day for the long term may leave you without the fiber, protein and many of the vitamins and minerals you need for proper growth, energy and optimal wellness. The original cereal, for example, provides no dietary fiber — which helps you feel full and supports healthy digestion — and only 9 grams of protein per 1 1/2-cup serving. Even with the milk, you’ll get about 17 grams of protein per meal. When trying to lose weight, you want 0.55 grams per pound of body weight to preserve lean body mass and keep you feeling satisfied.”

Clinical testing is quite important when it comes to selecting a diet program or weight-loss supplement. We recommend that you take a look at Dietspotlight Burn. It offers ingredients that have actually been researched.

Well-Balanced Meal

Eating a well-balanced meal is commonly encouraged by doctors and dieticians all over the world. This essentially means getting the proper amount of calories, protein, fiber, carbohydrates, vitamins and minerals needed for overall health and wellness. Often lean sources of protein like fish, poultry, beans, legumes and tofu are recommended. Plenty of fresh fruits and vegetables, whole grains and water are also encouraged.

What is it Supposed to Do?

Eating a well-balanced meal is essentially intended to help you receive all of the vitamins, protein and nutrients you need for optimal health and weight management. As long as it is not too high in calories, sugar and fat, it may aid with weight-loss as well.

Clinical Research

A well-balanced diet has been shown to aid with weight reduction. According to WebMD, “It’s recommended to eat a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight-loss, focus on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.”

Daily Exercise

It’s no big secret that regular exercise assists with weight-loss. This can include activities such as weight training, running, calisthenics, cycling, jogging, pilates, walking and circuit training.

What is it Supposed to Do?

Daily exercise helps burn off calories and get your heart rate up to improve cardiovascular health. It also assists with strengthening muscles and boosting metabolism. This way your body burns off more calories, even when at rest. Regular physical activity has also been linked to disease prevention.

Clinical Research

The Mayo Clinic reveals that, “Exercise can help burn even more calories than just dieting. Exercise is important because it can help you maintain your weight-loss. Studies show that people who lose weight and keep it off over the long term get regular physical activity.”

Is There Anything Out There That We Think TRULY Works?

Yes, there is one supplement that hits the mark. Dietspotlight Burn, which is formulated with clinically tested ingredients, certainly looks promising. You should be aware that all customers can take complete advantage of a special trial offer, currently available. Click here to give this diet product a shot today.

Special K Challenge Questions & Answers:

We read and digested hundreds of customer reviews about the Special K Challenge in order to write this FAQ.

What are the side effects of the Special K Challenge?

Customers did not report any Special K Challenge side effects. In fact, the lack of results is the major concern.

What are the ingredients in the Special K Challenge?

The Special K Challenge ingredients depend entirely on the product you choose.

Does the Special K Challenge work?

There is evidence that lowering caloric intake can help you lose weight. However, the Special K Challenge may have a caloric intake below 1200, so check with your physician before starting.

You may want to try Dietspotlight Burn if you are looking to boost metabolism without the hunger factor.

How much does the Special K Challenge cost?

The combination of products available for the Special K Challenge allows for a wide range of prices. However, if you bought their cheapest cereal and replaced two meals a day with this cereal, it would cost about $20 a month, without snacks or any other products. Depending on the food chosen, the price may get a little steep.

How should I follow the Special K Challenge?

Two meals should be replaced with a Special K product, preferably cereals, bars, or waffles. Snacks from the product line may also be purchased.


What do users like about the Special K Challenge?

Customers like that the Special K Challenge includes a variety of products to choose from.

What do users NOT like about the Special K Challenge?

Customers do not like that the Special K Challenge leaves them feeling hungry.

What products are included in the Special K Challenge?

The Special K product line includes cereal, frozen breakfasts, bars, treats, crackers, chips, and shakes.

Is the Special K Challenge gluten free?

The Special K Challenge offers a line of products that are gluten-free.

Does the Special K Challenge come with a guarantee?

The Special K Challenge does not come with a guarantee.

Do you know of any special deals or discounts on the Special K Challenge?

Any special deals or discounts for the Special K Challenge will depend on the retailer. However, if want to try out a great deal customers love, you may want to check out the special trial offer for Dietspotlight Burn. Click here to try it out.

Learn More About Dietspotlight Burn »
Summer Banks Dietspotlight Author
About the Author:

Summer Banks, a content strategist at Dietspotlight, has researched over 5000 products in the past 10 years. She has years of nursing training, experience as a manager responsible for 15 supplement brands, and completed coursework on Food and Nutrition from Stanford University. full bio.

Rating: 3.6. From 101 votes.
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Special K Challenge Review

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Leave a comment or review


Hii my running age is 25 and my weight is 51 so can i take the k special which

  Special K Challenge
Nithesh (Verified User)

How to eat by adding milk r wt???

Stephen (Editor)

Yes if you buy the cereal, but they also have bars and other food items.


I wanted to know dat is it beneficial for a diabetic patient typ1

Maribel (Editor)

Hi Meenu. Please make sure to consult with your physician before starting a new weight-loss program.


I am 22 year old girl my wt.79 can I eat special k plz reply


Yes ofcourse you can eat this…my age is 25 and also eat this at breakfast usually, and I am fit. It’s a request that plz don’t only depend on Kellogg’s Special K. Please also do good exercise, go routinely to gym, and also eat this Kellogg’s product at breakfast and dinner. You should not eat rice and do not do overeating at any case..!!


Hi! For detailed product and usage information, please refer to the Special K Challenge official website to learn more.

  Is it safe for a 15yrs old to consume ?

Is it save for a 15 year old to consume it ?


You mean “safe ” and not “save”

Candace (Editor)

Yes, it is made up of meals like cereal, bars or waffles.


I took the challenge in 2011. I ate a bowl of cereal special K at breakfast and lunch. between I snacked on apples, grapes or some other fruit. That was while at work. After work me and a co worker started walking. At first it was a half mile. Eventually we got up to five miles a day. Once home I would eat a normal meal and snack of fruit couple hours before bed. I lost a total of 37 pounds. I was well pleased. but I have went back to my old ways and yes gained all back. my friend was my motivator and she moved away and so I had no one to support me or motivate me. the diet worked for me. but I let myself down. so , I believe with the right mind set, motivation and will power it can be done. There has to be exercise to increase metabolism, other wise it will not work. we are what we eat and I am proof. I am going to try and do this again. this time I am my motivator. wish me luck.


Very addictive cereal, do not recommend this diet at all


eating cereal 2 times a day i lost 6 lbs in 2 weeks so it does work


It really works it’s an osum way two lose ponds i lost a lot of pounds

  It really works with no side effects !!
shalu (Verified User)

its really works and no side effects i loss 33 pounds with in 2 months


what did u do apart from having this meal


Did u workout? What special k products did you use I need to lose that amount.


you’re lying!

  is it really works

What is the price of special k???is it really worksd for 20 year old girl.now my weight is about 57 kg

Stephen (Editor)

It depends on which products you buy for your challenge: cereal, bars, snacks etc. Not terribly expensive. It is safe for you? Yes, but as for whether it works, we have a few concerns…

  Special K Challenge

Is this realy works to lose weight?

Stephen (Editor)

Well Pooja, while we like that it promotes healthy eating we have a few concerns with the sugar content in some products and its apparent lack of lasting results by dieters. Refer to the article for more info


I just started it to day I have 10

  I'm not sure what the problem
morecakes (Verified User)

well, i’ve been on the diet for 1 wk. i bought all the special k products and have been very careful to follow the diet. i think the recipes are good ones as well as easy to fix. sad to say, i’ve actually gained 3 lbs so far. i went back & reviewed the diet plan carefully, so i’m not sure what the problem is. i don’t have a lot of experience with dieting, but this diet has lots of sugar in it, which is surprising to me. i also work out everyday, so i guess this diet is just not kicking up my metabolism.


Leave a comment drinking water and not eating extra sugar that helped me. it was slow coming off. no results at first. over 6 months I did lose 37 pounds. walking 5 days a week. 3 to 5 miles. start out half mile and work up. it does work


you can change your menu every day. if you want to eat something on there that has less cal then what they have on your menu you can swap it out. that’s what i did and you dont have to eat all the food if it says sandwhich fruit and something else. just east the sandwhich and see if your full save your fruit for later for an evening snack. i spread out the food that was on my menu and i was never hungry and i only ate enought to fill me up


It might just be water weight.

  Questions about effectivity

is it really wrk n hw to eat i mean by adding milk or sumthng els plz do rply n m 17yrs now

great and helpfu

It is in reality a great and helpful piece of info. I’m satisfied that you just shared this useful info with us. Please stay us up to date like this. Thank you for sharing.

  the age of 22 girl can eat

How many time should eat at a one day?;the age of 22 girl can eat?

  Loved the product.
Hailey (Verified User)

I am 16 years old and weighed 160 pounds when I started the day before yesterday. I weighed myself today and I now weigh 158 pounds . 😀 ! This diet IS very hard to stick to though if you’re use to eatting whatever you’d like through out the day. I suggest drinking ALOT of water, and lots of fruits and vegetables to keep yourself from feeling hungry. And make sure to not eat past 6:30 !

  I am planing on going back on the special k challenge to lose weight again.
Naomi (Verified User)

I was on the special K challenge right before i got pregnant i was working on losing the weight on put on from my 4 year old i was 155lbs when i started the special k and i got down to 139. i followed my meal plans every day and i was never starving on this challenge. i just had a baby and he is 6months old, i am 170lbs right now i am planing on going back on the special k challege to lose weight again. i say the challenge works and will give it 5 stars.

  Works well but be patient
Alec Smith (Verified User)

Believe it or not, it really can work. I started this diet several years ago and it worked for me. What I can say is, with any diet where you eat less than you are used to, your body is going to expect the same amount it has gotten before, so yes, you will be a little unsatisfied with the portion at first. Eventually your body does get used to it and you will be pleased with the results. I did it much longer than 2 weeks, I did it for about 2 months! While I’m sure the possibility of gaining weight at first is very true, as I stated above you will get used to it and will lose weight quickly. Think of it as training wheels for yourself. Mix the Special K diet with casual exercise (riding a bike, or even walking for that matter) and you’ll be surprised how easy it is to change your habits, well, personally speaking anyways. On a side note, by the time I stopped the diet, my metabolism was at an all time high and I continued to lose weight for quite some time after I ended the diet.

While they recommend eating cereal for 2 meals, I normally ate it for all 3. I cut out sodas almost entirely and I would drink “occasionally” a diet soda, but juice and water goes much better with cereal and its much better for you. In the end it’s all about training yourself. There are no “easy” diets because they all “can” be, it just depends on how dedicated you are as an individual. don’t be discouraged if you don’t see results immediately, just know that you WILL get the results youre looking for, just work hard for it! And the fact that you don’t even HAVE to exercise on the Special K challenge makes it attainable for anyone. Just get the temptation out of your household if possible, keep plenty of fruits and veggies to snack on (and I don’t mean dipping veggies in ranch or fruits in caramel). You’d be surprised how well it works. Best of luck to anyone who does this!

  Will have this as my life plan
hugandkisses (Verified User)

This challenge won’t hurt you.It clearly has all things you need to lose weight healthy. I am tired of food ruling my life and something as easy as the challenge will simplify my life. The only change I am going to make is the ceral and small fruit for breakfast if I eat early I will have protein product for morning snack and if I am out I will eat sensibly some small health meal[I don’t need to eat like a cow. If there is a good space before dinner I will have a challenge drink or snack. If I had a nice lunch out I will have a bowl of cereal and fruit for dinner and snack for mid evening. This is a challenge I can live with and I plan to make it my life plan. Thank you.

  afford the special k diet
Laurie (Verified User)

Helloo!! ok, so i am going to try the diet today or tomorow. to people who don’t think they can afford the special k diet.. just buy the cereal and eat 3 bowls of cereal and your snacks could be vegs.. 🙂 thats what im doin..!! <3 thanks!

  Please give me the price

Please give me the price of special K challenge.


Price is rs. 185 for 435gms and 370 for 900gms

  Fruits and veggies
Tracey (Verified User)

I hope you guys actually think next time you try to make a valid argument. You’re supposed to fill up to at least 1200 calories with fruits and veggies alongside the special k products. If you’re only eating those small products, that’s your own stupidity, and not the fault of the diet. Your body only needs 1200 calories a day.


Well said. It clearly says that you can eat as much fruit and veg as you like throughout the day

hepcat (Verified User)

This plan (if you follow their meal suggestions) only offers a little over 800 calories. Your body needs around 1500 calories to function. So yeah, you’ll feel hungry. It’s an insane diet.


I think this diet would work for people that want to lose weight. I lost 8 lbs in 2 days. That’s because I had flu like symptoms and used the bathroom for 2 days straight! Waaaay too much fiber for me!


lol that is fuuny!!

  Not good one.
leah (Verified User)

not that good to some ple so i did do and im tellin my friends not to do it so dont it can hurt u and u can die


You’re right, so ignore the lols. It’s a starvation diet, just over half what your body needs to function.


Starvation diet? You’re eating at least 7 times per day while on this diet….just not Burger King or Taco Bell which is part of the reason why we are by far the country with the most obese people…stop reading these posts if you’re against the plan.


lol….lol….thats the funniest thing i have ever heard!!! i think McDonalds will kill you before special k does lol

  how do I follow the video?
Renee Itts

how do I follow the video and work out???????????

  My husband lost 15 pounds in 2weeks
JS (Verified User)

My husband and I started this together. We have either cereal or shake for breakfast and dinner with our regular meal being lunch. This prevents the big meals at the end of the day. This biggest benefit to us is portion control and reduced calories. This plan also gives us the option to switch things around. If we know we are going to dinner with the parents then we flipped and have shakes (or cereal) for lunch. Eating reasonably for your one regular meal and exercise is key. If you can do the little things to cut calories (light bread, 2% cheese and baked chips) you can get yourself to the lower end of the calorie scale. We have found this easier to do during the summer months as we prefer to be outside in the evening either walking or riding bikes which there is more time to do since dinner prep time is drastically cut. We have also switched out the snacks on occasion to the Nabisco (or whatever brand) of 100 calories. Gives you a little more variety while still maintaining the calorie count. Since we have began, we have both noticed fewer cravings of the sweets, require smaller portions for our “main” meal and weight loss. In the first two weeks, he lost 15 pounds while I lost 8. We both feel healthier and have completely embraced watching what we eat.

  Loved the product
Marcia (Verified User)

I like the Special K program. For me, I have to have a plan that is simple to follow and food that taste good. With the variety of cereals Special K makes, this program easy. I especially like the snaks that they have (their new strawberry crisp bars are heaven sent and only 100 calories). I have followed the program for over a month now and have lost 14 pounds. But of course I am exercising as well and eating a healthy meal before six pm. My suggestion is that if you are looking for a simple porgram to follow …and you enjoy eating cereal..than you should give this program a try. If you eat the fruit and veggies as they suggest…you will not go hungry.


I am now on my 4th day of Special K challenge along with the 10lb slimdown workout. I realized that eating the vegetables and fruits with meals and snacks helps with hunger. So far I am happy with the plan.

  Is it safe with his BMI?
vandana singh

my BMI is 23.5 it’s safe when i will take kellogg’s k challenge plese tell me

  tired of paying full price
Mary Hicks (Verified User)

special k is no longer carrying the points for the rebate 10 dollars off jeans. tired of paying full price

  I love your products and think the two plans together will be great and easy to loose the 12 lbs
Audrey Tesiero (Verified User)

Im starting your specail k challenge tomorrow. Ive been on weight watchers but havent been doing that for the last 5 months. I love your products and think the two plans together will be great and easy to loose the 12 lbs. Ive put back on. I will let you know how Im doing. Thanks Special K

what is aspecial diets meal.
rosalyn stevenson

what is aspecial diets meal.


can its relly work