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The Cornflakes Diet! by Priyanka ,  Aug 30, 2013

The Cornflake Diet

Lose weight by eating cornflakes for lunch. 

A cereal diet can feature any cereal you like, including cornflakes. The strategy involves using cornflakes or other cereal as a meal replacement, so you eat fewer calories than you normally would. Published research supports the idea that eating cereal in this manner can help you lose weight and has some advantages over commercial meal replacement products.

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Cereal is a better meal than many breakfast foods people eat outside the home, even though some commercial brands primarily consist of refined grain, sugar and added vitamins, notes the November 1999 issue of "Nutrition Action Health Letter." Even these low-fiber sugary cereals, which cornflakes tend to be, are relatively low in calories and fat, with about 120 calories per serving if you eat them with low-fat or skim milk.


A study by Richard D. Mattes published in the "Journal of the American College of Nutrition" in 2002 notes the increasing popularity of portion-controlled meal replacements as a diet method. Eating fewer calories with the meal substitution helps with weight loss or weight maintenance. This method appears to be effective as well as convenient. Mattes explains that conventional foods, such as cereal, can be just as effective as specialty products for this purpose.


Mattes chose cereal for meal replacement research for several reasons. Solid foods are more satiating and so should increase compliance with the diet and thus weight loss, compared with liquids commonly used as meal replacements. Dieters are likely to consider cereal an acceptable food for different times of day, and it is widely available, relatively inexpensive and has an agreeable flavor.

Research Results

For two weeks, one group of participants in the study ate a serving of a single brand of cereal with skim milk for breakfast and also as a substitute for one other meal. A second group followed the same regimen, except they could eat several kinds of cereals. There were no restrictions on the third meal. Both groups lost weight, while two control groups had no significant weight changes. Everyone in the first group and all but one individual in the variety group lost weight. Eating one type of cereal led to better results than eating a variety of cereals, with the first group losing an average of about 4 lbs. and the variety group an average of about 3 lbs.


The "Nutrition Action Health Letter" article recommends adding fruit to the cereal for extra nutrients, which the Mattes study participants did. If you'll be eating cereal at work, bring it in a plastic container that doubles as a dish, but don't add milk until you're ready to eat.


A commentary at notes that eating a specific portion size of food to restrict calories is effective, and that is the only reason the cereal diet works. Cereal in itself does not have weight loss benefits, and products tend to be high in sugar. The most common brand, Kellogg's Corn Flakes, lists milled corn as the first ingredient, but sugar as the second ingredient and high-fructose corn syrup, another type of sugar, as the fourth most prevalent ingredient.

How Many Calories in Kellogg's Crunchy Nut Cornflakes

View calories and nutrition info per 1 Serving/30g of Kellogg's Crunchy Nut Cornflakes and see how many calories are in 100g of Kellogg's Crunchy Nut Cornflakes and its nutrition information.

Kellogg's Crunchy Nut Cornflakes Calories and Nutrition per Serving (1 Serving=1 Serving/30g)


Calories (with Percentage) for each Nutrient for 100g of Kellogg's Crunchy Nut Cornflakes


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Calorie and Nutrition Values for 100g of Kellogg's Crunchy Nut Cornflakes


Breakfast Cereals

Breakfast is the most important meal of the day, and it is crucial to consume a healthy breakfast to start your day off right. If you eat a nutritionally sound breakfast that’s packed with protein and fiber, you will inherit the energy to get through the day and receive the satisfaction to hold you over until lunch. However, if your breakfast is laden with sugar and fat, you will suffer the consequence of a mid-morning energy crash and will probably feel hungry again by 11am.

Cereal can be a great breakfast option, however, you need to choose one that’s loaded with the right nutrients and lacks unnecessary sugars. Corn Flakes and Shredded Wheat are two popular cereals, but which one is better for you? Many people would automatically assume Shredded Wheat, since the word "wheat" appears in the title. However, this isn’t necessarily the case. Let’s examine these 2 cereals to see what’s really in your cereal bowl. Please keep in mind that these calorie and nutrition calculations do not include milk. A cup of non-fat milk will add 90 calories to your bowl.

Cereal can be a great addition to any diet. It's a filling choice for in the morning and provides the energy that you need to start your day. Even some of the sugary varieties are typically low in calories when compared to other breakfast choices. Corn flakes are particularly appealing to dieters because they don't contain a lot of calories for their serving size. Having corn flakes as a choice can prevent people who are watching their weight from skipping breakfast, considered the most important meal of the day.

How Many Calories are in Corn Flakes?

One cup of corn flakes yields just 101 calories. This is, however, for a one cup serving. Since the size of cereal bowls varies from tiny to huge, selecting a bowl that is reasonably sized, one that you won't be tempted to fill to the brim, will be the first challenge you face.

How Does Preparation Affect the Calorie Content of Corn Flakes?

Unless you enjoy eating dry cereal straight from the box, you're likely to cover it with milk. This can increase the calories considerably, depending on what kind of milk you have chilling in your refrigerator. A cup of whole milk will add 146 calories to your breakfast, while skim milk weighs in at just 86 calories. Obviously the more cereal you add to your bowl the more milk you need, so again, portion control is essential. Additionally, some people choose to sprinkle sugar over corn flakes to sweeten them up. This is a dieting no no, because it adds empty calories.


Although Corn Flakes have been around for many years, the Kellogg's brand wasn't originally named "Corn Flakes." The original name was "Granose" and early versions weren't nearly as tasty or popular as the cereal that is so well-known today. The familiar cereal enjoyed today didn't come about until 1902, when it was dubbed "Corn Flakes" and given the iconic rooster mascot.

Are There any Lower Calorie Alternatives to Corn Flakes?

The cereal aisle is a vast colorful row of boxes upon boxes of breakfast cereals. There are some that contain even fewer calories than corn flakes, however, they will be a different type. Depending on the preference of your taste buds, you can find a cereal to meet just about every caloric need.

How Else can Corn Flakes be Eaten?

Corn flakes are most often enjoyed in a bowl with milk, but you can consider them a lower calorie way to crunch up many of your favorite dishes. Corn flakes can be used as a guilt free option for a crumb topping for entrees (but watch the butter). Additionally, many people find that corn flakes are a great alternative to bread crumbs for coating various proteins like chicken and pork.

How Much Fat is in a Serving of Corn Flakes?

Corn flakes themselves don't contain any fat of any kind. Fat is often introduced, though, in the form of milk. Whole milk will net eight grams of fat, but sticking to skim milk can make for a fat free breakfast.

Are There any Nutritional Benefits or Concerns Regarding Corn Flakes?

Lacking cholesterol and fat and providing a good source of vitamin A, niacin, riboflavin, B6, B12, iron and a whole slew of other vitamins and minerals, corn flakes are a healthy breakfast choice. However, corn flakes are high in sodium, and just one cup will net you 10 percent or more of your daily recommended allowance.

The calories in corn flakes make them an ideal breakfast choice for anyone who is on a diet. One cup of corn flakes accompanied by one cup of skim milk will provide for less than 200 calories. But those on a diet should be aware of the potential pitfalls of corn flakes such as eating too much of a good think. And don't give into the temptation of adding whole milk or cream and sugar to your corn flakes, either.

Nutrition of Corn Flakes

Corn Flakes are a common breakfast cereal that delivers a crunchy texture and satisfying taste that’s not overly sweet. One cup of Corn Flakes contains 100 calories, and none of these calories are derived from fat. Per serving, this fat-free and cholesterol-free cereal holds:

  • 200 mg of sodium
  • 25 mg of protein
  • 24 g of carbohydrates
  • 1 g of fiber
  • 2 g of sugar
  • 2 g of protein

The following nutrients are also found in a cup of Corn Flakes:

  • Vitamin A - 10%
  • Vitamin C - 10%
  • Calcium - 0%
  • Iron - 45%
  • Vitamin D - 10%
  • Thiamin (B1 - )25%
  • Riboflavin (B2 ) - 25%
  • Niacin (B3) - 25%
  • Vitamin B6 - 25%
  • Folic Acid (Folate) - 25%
  • Vitamin B12 - 25%

Be careful if you opt for the sugary counterpart of Corn Flakes known as Frosted Flakes. While these might taste delicious, they contain 110 calories per ¾ cup, and the sugar content rises to 11g.

Nutrition of Shredded Wheat

Shredded Wheat consists of squares of whole wheat grains that have a unique texture and a taste that’s rather plain. One cup of Shredded Wheat cereal amounts to 160 calories, and 10 of these are from fat. This cereal, which contains 1 gram of fat and no cholesterol, delivers the following:

  • 0 mg of sodium
  • 190 mg of potassium
  • 40 g of carbohydrates
  • 6 g of fiber
  • 0 g of sugar
  • 5 g of protein

One cup of Shredded Wheat also contains the following nutrients:

  • Calcium - 2%
  • Iron - 6%
  • Vitamin D - 0%
  • Vitamin E - 0%
  • Thiamin (B1) - 10%
  • Riboflavin (B2) - 2%
  • Niacin (B3) - 15%
  • Vitamin B6 - 0%
  • Vitamin B12 - 0%
  • Magnesium - 15%
  • Zinc - 10%
  • Copper - 8%

Shredded Wheat also has a sugary counterpart know as Frosted Shredded Wheat, and because of the originals version’s blandness, the sweeter version is more popular. However, in this variety, the calorie count climbs to 180 and the sugar content rises to 12g.

The Better Choice?

In actuality, as long as you stick to the natural varieties and don’t add sugar to your cereal, both of these cereals are healthy breakfast options. However, Corn Flakes would be the better choice regarding weight loss. This cereal tastes good and is loaded with essential vitamins. On the flip side, Shredded Wheat contains no sugar or sodium, and it contains more fiber, protein and whole grains. If you do choose Shredded Wheat, make sure you measure out your portion, as this cereal is calorie dense.

Corn Flakes For Breakfast? Think Again!

Posted on Jul 6th 2009 1:00PM by Jonny BowdenFiled Under: Jonny's Take, Nutrition & SupplementsJonny Bowden, author, nutritionist and weight loss coachcuts through all the misconceptions about diet and fitness to help you transform your body, your health and your life.
corn flakes
Photo: TheBusyBrain, Flickr
I've ranted about high sugar cereals for years. Even those masquerading as "healthy" cereals are usually high-glycemic (meaning they raise blood sugar quickly), and they contribute to weight gain, cravings and ultimately, lower energy. And most of these cereals are fiber lightweights, despite the fact that we're constantly being sold on the notion of cereals as "high fiber" foods. With the exception of Fiber One, UltraFiber, Bran Flakes and a few others, most commercial cereals only contain a gram or two of fiber, which is one of the reasons they're so "high glycemic" in the first place.Now a new study has shown that high-glycemic foods like cornflakes are not only bad for the waistline -- they're also bad for the heart.Researchers looked at four groups of volunteers. One group ate a cornflake mush mixed with milk -- not unlike the typical American breakfast. The second group was given a pure sugar mixture, the third got bran flakes and the last group was given a placebo (water). Over four weeks, Dr. Michael Shechter and his research team applied a test that allowed them to visualize how the arteries were functioning. It's called "brachial reactive testing," and it uses a cuff on the arm, like what's used to measure blood pressure, which can visualize arterial function in real time.The results were dramatic. Before any of the patients ate, arterial function was essentially the same. After eating, except for the placebo group, all had reduced functioning. Enormous peaks indicating arterial stress were found in the high-glycemic index groups: The cornflakes and sugar group."We knew high glycemic foods were bad for the heart. Now we have a mechanism that shows how," says Dr. Shechter. "Foods like cornflakes, white bread, French fries, and sweetened soda all put undue stress on our arteries. We've explained for the first time how high glycemic carbs can affect the progression of heart disease." During the consumption of foods high in sugar, there appears to be a temporary and sudden dysfunction in the endothelial walls of the arteries. Endothelial health can be traced back to almost every disorder and disease in the body. It is "the riskiest of the risk factors," says Dr. Shechter.Dr. Shechter recommends sticking to foods like oatmeal, fruits and vegetables, legumes and nuts, which have a low glycemic index. How interesting that the same kinds of foods that keep your weight down also protect your heart.


Yummy Corn Flakes Recipes ::

Below are a few yummy recipes from Corn flakes that make it likeable and fun to eat. Check them out and try them to enjoy a nutritive breakfast that yummy too!!!!!

Double-Coated Chicken

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This classic recipe creates tender, juicy chicken pieces with a crisp, delicious coating of Kellogg's Corn Flakes® cereal.

  • Servings: 8
  • Prep time: 30 min
  • Total time: 1 hours 30 min


  • 7 cups Kellogg's Corn Flakes® cereal (crushed to 1 3/4 cups)
  • OR
  • 1 3/4 cups Kellogg's® Corn Flake Crumbs
  • 1 egg
  • 1 cup fat-free milk
  • 1 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 pounds chicken pieces, (without or with skin) rinsed and dried
  • 3 tablespoons margarine or butter, melted

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1. Place crushed  KELLOGG'S CORN FLAKES cereal or KELLOGG'S Corn Flake Crumbs in shallow dish or pan. Set aside.2. In medium mixing bowl, beat egg and milk slightly. Add flour, salt and pepper. Mix until smooth. Dip chicken in batter. Coat with cereal. Place in single layer, in shallow baking pan coated with cooking spray or foil lined. Drizzle with margarine.3. Bake at 350° F about 1 hour or until chicken is tender, no longer pink and juices run clear. For food safety, internal temperature of the chicken should reach at least 165ºF. Do not cover pan or turn chicken while baking. Serve hot.

Peanut Butter/Corn Flakes Cookies

Peanut Butter/Corn Flakes Cookies

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Recipe by


  • 1 cup sugar
  • 1 cup white corn syrup
  • 1 cup peanut butter (smooth or crunchy)
  • 61/2 cups corn flakes


  1. 1
    Bring sugar and corn syrup to boil; remove from heat.
  2. 2
    Add peanut butter and mix well.
  3. 3
    Pour mixture over corn flakes.
  4. 4
    Mix into balls onto waxed paper or spread into buttered pan.

Bocaditos de Corn Flakes y Leche Condensada (Corn Flake Clusters)


Instead of Rice Krispies treats, many Latin Americans grow up eating these (no-bake!) clusters of cereal, sugar, and sweetened condensed milk. At a glance, the recipe appears too sweet, but the burnt sugar adds nuance and complexity to these irresistible morsels.

Bocaditos de Corn Flakes y Leche Condensada (Corn Flake Clusters)

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About This Recipe

Yield:Makes 36 clusters
Active time:30 minutes
Total time:1 hour
Special equipment:2 baking sheets, foil, large heavy-bottomed pot or Dutch oven, wooden spoon
This recipe appears in:Weekend Baking Project: Bocaditos de Corn Flakes y Leche Condensada (Corn Flake Clusters)Dulces: Bocaditos de Corn Flakes y Leche Condensada (Corn Flake Clusters)


  • Cooking spray
  • 1 cup sugar
  • 1 (14-ounce) can sweetened condensed milk
  • 4 tablespoons (2 ounces) unsalted butter
  • 1/2 teaspoon salt
  • 7 cups Corn Flakes (from an 18-ounce box)


  1. Line 2 baking sheets with foil. Lightly spray with cooking spray. Fill medium bowl with cold water.
  2. Melt sugar in large heavy-bottomed pot or Dutch oven over medium heat until it becomes deep amber and just begins to smoke, about 8 minutes. Add butter and salt, and stir with wooden spoon until completely incorporated. While constantly stirring, add sweetened condensed milk. Stir until completely incorporated, then remove from heat.
  3. Stir in cornflakes. With a soup spoon, scoop mixture out into approximately 2-tablespoon-sized balls. Dampen fingers and lightly press clusters together. Dip hands in water whenever they become sticky.
  4. Allow clusters to set at room temperature about 30 minutes. Serve.
  5. Leftovers may be stored for up to 3 days in an airtight container at room temperature or refrigerated. They will stick to each other if clumped.

Corn Flake Crumbles


[Photograph: Carrie Vasios]

These buttery, oaty breakfast crumbles get an unexpected crunch from corn flakes and sweetness from fruit preserves.

Corn Flake Crumbles

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About This Recipe

Yield:serves 6
Active time:20 minutes
Total time:20 minutes
Special equipment:6 cup muffin tin
This recipe appears in:Wake and Bake: Corn Flake Crumbles


  • 3/4 cup corn flakes, crushed
  • 1/2 cup old fashioned or rolled oats
  • 3/4 cup (about 3 3/4 ounces) flour
  • 1/3 cup packed light brown sugar
  • 1/2 teaspoon baking powder
  • 6 tablespoons unsalted butter, chilled, cut into 1/2- to 1/4-inch dice
  • 6 tablespoons fruit preserves


  1. Adjust oven rack to middle position and preheat oven to 350°F. Grease 6 muffin cups.
  2. In a large bowl, mix together corn flakes, oats, flour, brown sugar, and baking powder until combined. Add butter to the bowl and rub in, using your fingers, until dough has the consistency of wet sand.
  3. Fill muffin cups halfway with corn flake mixture, pressing down with your fingers. Add one tablespoon of fruit preserves to each cup, then top with remaining cornflake mixture. Press down to smooth. Bake crumbles until golden brown, about 20 minutes. Let cool completely, then release from pan and serve.
Worcestershire sauce adds a tangy twist to Cheesy Cornflakes with roasted peanuts.
Image by Tarla Dalal


Herbal Caffeine-Free TeaHerbal Flavoured Iced Tea

Kids will simply love the crispy cornflakes and crunchy peanuts flavoured with cheese and a hint of worcestershire sauce. You may also use almonds instead of peanuts to make a healthier variation

Preparation Time: 


1/4 tsp chilli powder

1 tspbuttersalt to taste

  1. Combine the butter and peanuts in a microwave safe bowl and microwave on high for 30 seconds.
  2. Add all the other ingredients, mix well and microwave on high for 1 more minute.
  3. Cool completely and store in an air-tight container.