What Kind of Cereal is Keto Friendly?

One of the most difficult parts of changing up your eating habits to lose weight is cutting out or reducing some of your favorite foods. These aren’t always sweet desserts like ice cream or cake, sometimes they’re comforting, delicious foods like bread, cereal, or pasta. If you’re trying out the keto diet, you know that these kinds of foods are very carb heavy, which isn’t recommended if you want to see results on this plan. 

While you still are allowed some carbs, it definitely isn’t the amount that you were used to before following the keto diet! What if we told you there are some of your favorite carb heavy foods like cereal that are keto friendly? If this sounds interesting to you, keep reading because in this article we’re covering:

• The types of keto diet you can follow
• How to know if a cereal is allowed on a keto diet
• Cereals that are the most keto friendly

Types of popular keto diets

What keto diet are you following?

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While you may think there’s only one type of keto diet, the truth is, there are a lot of variations now! And the version of keto that you’re following can impact how much keto friendly cereal you’re allowed to consume. The keto diet at its core is a low carb and high fat diet that gets the body into a state of ketosis. This occurs when you restrict carbs (that reduce into glucose), which are your body’s major source of energy, and replace it instead with fats. Ketosis occurs when the glucose runs out and it starts to burn fats for energy instead and produces ketones. 

When your body is in a state of ketosis, typically this is where you start to see the weight come off, which is why this type of diet is very popular for those folks who want quick results. But the important part is that you have to consistently keep your body in a state of ketosis to maintain that weight loss.

The keto diet that those who want to see the quickest results typically follow the ratio of 70/25/5 of fats/protein/carbs. This is considered the strictest form of keto, and it is very difficult for a lot of people to maintain over the long term. Other versions of keto (sometimes known as keto 2.0) are a little less strict, but still follow the same high fats and low carb approach. This version usually includes a ratio of 50/30/20 fats/protein/carbs and it is one of the more popular ways to still decrease your carbs, limit the amount of fats, and get a good amount of protein. 

Additional targeted versions of the keto diet include:

• High protein keto. Increasing your protein is a good idea when you’re limiting your carbs, as protein digests slower and it keeps you feeling full. However sometimes the amount you’re limited to on traditional keto isn’t enough, especially if you’re amping up your exercise sessions. In this option, you would increase your protein intake to 30% (and reduce your fats to 65%) to help build and maintain muscle mass.

• Keto for athletes. This is the type of keto that allows carbs before a high intensity work out (think a couple of hours of lifting or playing a sport). It’s recommended for those who already have been doing keto for a few months, so their body can use the fuel from the carbs for their training session, then easily switch back to ketosis afterwards. 

• Keto cycling. Another way you can incorporate keto into your routine (but not do it everyday) is to cycle in and out of it. You can go a few days following the keto diet of your choice, and then pick 2 days where you have more carbs. This version is easier to follow since you don’t have to entirely give up all your carbs, and you can still reap the benefits of ketosis. 

What cereals are OK on a keto diet?

Are cereals even allowed on the keto diet?

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If cereal is one of your favorite carbs, you’re not alone! Many people consider it a breakfast staple, and have eaten it since they were kids. However, if you’re trying to limit your carbs on keto to lose weight, you may be worried that you’ll have to give up cereal for good. But that’s not necessarily the case. Most available cereals that you’re familiar with are made with ingredients like wheat, oats, rice, and corn, which would make them off limits for anyone following even the most lax keto plan. A lot of them are also very high in sugar and other sweeteners, making them not so great for you, even if you aren’t on the keto diet. 

Popular cereals that are not OK on keto include:

• Cheerios
• Raisin Bran
• Wheat or Rice Chex
• Corn Flakes
• Sugary cereals like Cinnamon Toast Crunch, Trix, or Golden Grahams
• And many more!

However there are cereals that are OK to eat on keto, you just have to look at the label and make sure that:

• There are 5 grams or less of carbs per serving
• The sugar content is minimal
• Bonus: there is a decent amount of protein too 

You can’t talk about cereal without mentioning the milk! This is also an important consideration when you’re counting carbs, but still want to include cereal into your daily routine. A lot of folks like the taste (and the protein) that comes from cow’s milk, but it also has one of the highest amounts of carbs, around 12 grams of carbs per 8 ounces. Instead, try including unsweetened almond or coconut milk to top off your cereal, as plant based milks tend to have lower carbs, about 2-3 grams per 8 ounces. However, make sure to avoid sweetened plant based milks!

What cereals are the most keto friendly?

These are the top cereals that will work on your keto diet

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If you’re looking for a cereal that is definitely keto friendly, then you can’t go wrong with WonderSlim’s Low Carb Protein Cereal. You can select from two delicious flavors, and enjoy the satisfying crunch of cereal as you start your day (or as a portion controlled afternoon snack!). These low carb cereals have only 120 calories and just 4 net carbs, ensuring you won’t go over your carb limit for this meal, whenever you choose to eat it. Additionally, there are 14-16 grams of plant based protein and 4 grams or less of fiber in each serving so that you stay fuller for a longer period of time. Because there’s nothing worse than feeling hungry when you still have a long way to go to your next meal.

Don’t worry about the excess sugar either, because these cereals only contain 1 gram of sugar or less! Each serving is portion controlled, so you know exactly what you’re consuming, and can mark that as a win as you follow the keto diet. All you need to do is pour into a container, and add the milk!

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Another fantastic low carb cereal that would be the perfect addition to your keto diet is BariWise Low Carb Protein Cereals. This brand also boasts of low carb cereals in two flavorful options, either Cinnamon or Honey Nut. If you find you’re always in a hurry in the morning and struggle to find keto-friendly options, this could be a lifesaver. 

Each single serving packet is perfectly portioned, so you know exactly how many carbs and calories you’re consuming. The carbs in this cereal clock in at 6 grams of net carbs, with only 120 calories or less. Did you know that these cereals also have 15 grams of protein and 3 grams of fiber or less to keep you full for the rest of the morning, or the afternoon if you want to enjoy these as a snack?

With less than 1 gram of sugar per serving, you can say goodbye to those sugar crashes that come after eating traditional cereals, not to mention the hunger pains. With this option, you can stick to your keto diet but not give up the food you love.

Those are our favorite cereals that are also keto friendly!

While you might not think that you can enjoy your favorite breakfast food anymore when you’re trying to lose weight on the keto diet, in fact you can! You just need to make sure the cereal you’re eating is low carb and high protein. These options will ensure you’re not hungry or craving sugar after breakfast, or when you enjoy them as your afternoon snack.