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The question: Whats the best breakfast cereal for weight loss?

The answer: Im afraid there is no breakfast cereal specifically designed for weight loss. Compared with other breakfast choices, most cereals are relatively low in calories and low in fat. But its not all about calories. Some low calorie breakfast cereals (e.g. Special K, Rice Krispies, Puffed Wheat) are made from refined grains that are quickly digested. In other words, starting your day with a bowl of refined breakfast cereal could cause you to feel hungry midmorning and overly hungry by lunch time. Both are recipes for overeating.

The healthiest breakfast cereal is made from whole grains and is high in fibre and low in added sugar. Choose a cereal that lists whole wheat, whole oats, whole rye or whole brown rice as the first ingredient. One-hundred-per-cent bran cereals arent truly whole grain cereals, but you can consider them as such since they are a concentrated source of bran thats missing from refined grains. And because fibre slows down the rate at which food leaves your stomach, it helps you feel full longer after breakfast.

Look for cereals that have no more than six grams of sugar for each serving. Theres one exception to this rule: Cereals with dried fruit such as raisins, blueberries and cranberries will have more and thats okay. Dried fruit adds more fibre to cereal, which is a good thing.

Now that youve chosen a nutritious cereal, keeping your portion size in check will help you lose weight. Of course, thats provided youre following a calorie-reduced diet designed for weight loss. Read the serving size information on nutrition labels. I encourage you to do this for all packaged foods, not just ready to eat breakfast cereal.

By dry weight, a food guide serving of ready to eat cereal is 30 grams. In household measures, 30 grams of dry cereal will vary depending on the density, or weight, of the cereal. In general, a serving size of cereal is typically 3/4 to one cup. The serving size for denser cereals such as granola and muesli is 1/3 to 1/2 cup. If youre counting calories, manage your portion size by reading the nutrition label and then measuring out the stated serving size.

Send dietitian Leslie Beck your questions at dietitian@globeandmail.com. She will answer select questions, which could appear in The Globe and Mail and/or on the Globe website. Your name will not be published if your question is chosen.

Read more Q&As from Leslie Beck.

Click here to see Q&As from all of our health experts.

The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment.

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What breakfast cereal will help me lose weight?

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Study found few 'wonder pills' had randomised clinical trials to back up dietary claims

By Claire Bates

Last updated at 2:59 PM on 7th March 2012

Weight loss: Impossible without reducing calories and exercising, says Professor Melinda Manore after studying a range of diet pills

Diet supplements advertised as amazing fat burners or craving quashers, should be treated with extreme skepticism, according to one nutrition expert.

The evidence used to support weight loss pills simply doesn't add up.

Professor Melinda Manore from Oregon State University studied the research used to support hundreds of diet pill claims.

She found nothing that proved any single product was a 'wonder pill' causing significant weight loss. In fact some even had detrimental health benefits.

'What people want is to lose weight and maintain or increase lean tissue mass,' Prof Manore said.

'There is no evidence that any one supplement does this. And some have side effects ranging from the unpleasant, such as bloating and gas, to very serious issues such as strokes and heart problems.'

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Do diet supplements help you lose weight? Fat chance!

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There's no shortage of scientific research pointing to exercise being good for you, but if you're just trying to lose weight you probably want all the help you can get. Now, research suggests that caffeine activates the same fat-busting genes as an hour's exercise. Somebody, pass the espresso.

A team of researchers from the Karolinska Institute in Stockholm, Sweden, were interested in the genetic activity in the body during exercise. By taking biopsies from the legs of participants, they were able to work out that several genes associated with metabolizing fat are activated by exercisebut only after an hour or so. That means that your body breaks down fat more effectively after an hour's exercise.

But what they also found was that the exact same genes are activated by large doses of caffeine, a finding they report in Cell Metabolism. In fact, the caffeine causes the body to release calcium, which tricks it into thinking that muscles are being contractedhence the effect.

Sadly, the doses of caffeine required to achieve the same effect as an hour's exercise are... intimidating to say the least. "[You] would need to consume a caffeine equivalent of about 50 cups [of coffee] per day, almost close to a lethal dose", explains Juleen Zierath, one of the researchers, to Nature. Maybe exercise is easier after all. [Cell metabolism via New Scientist; Image: Phil Monger]

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To Lose Weight, Just Drink a Gallon of Coffee [Health]

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Canada may be in the grips of an obesity epidemic but doctors are advising "surprisingly few" overweight or obese Canadians to lose weight, a national survey finds.

Less than a third of overweight people who responded to the survey had ever been advised to lose weight by a physician, without specifically asking "a further indication of the widely held societal view that obesity is an issue of personal responsibility rather than a medical problem," researchers write in the journal Chronic Diseases and Injuries in Canada.

In addition, fewer than one in five of total survey participants reported having their waistlines measured by a doctor in the previous year, even though Canadian guidelines recommend doctors screen every adult for weight-related problems by measuring waist circumference considered the new "vital sign" that predicts a person's risk of disease and death beyond body mass index alone.

People with abdominal fat are at the highest risk of Type 2 diabetes and heart disease and stroke. Belly fat is also the leading cause of a cluster of abnormalities known as metabolic syndrome.

The survey also found that 40 per cent of overweight or obese Canadians described themselves as "about right."

Lead author Sara Kirk calls it part of the "normalization" of excess weight: As the population grows heavier, overweight becomes the new norm.

Currently, 59 per cent of adult Canadians are either overweight or obese. Unless trends change, by 2026, the proportion will reach 70 per cent, a federal-provincial summit on healthy weights heard last week in Ottawa.

Severe obesity is tracking at an even faster rate than obesity. Class III obesity, meaning a body mass index of 40 or more, has tripled over the past three decades a phenomenon that is posing significant challenges for the health-care system, from patients too large to fit inside CT scanners or MRI machines, to what intensive care physicians have described as the "nightmare" of trying to insert breathing tubes into patients whose airways are heavy with fat.

Overall, people with a BMI greater than 30 are four times as likely to have diabetes, three times as likely to have hypertension and 1 1/2 times as likely to have heart disease, the researchers write.

Despite such "stark statistics," obesity is poorly managed in Canada, said Kirk, Canada Research Chair in Health Services Research at Dalhousie University in Halifax.

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Docs advising 'surprisingly few' overweight Canadians to shed pounds:Study

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It's National Sleep Awareness Week. Before hitting snooze on this news, consider that scheduling a good night's sleep could be one of the smartest health priorities you set. It's not just daytime drowsiness you risk when shortchanging yourself on your seven to nine hours. (More than 35 percent of adults routinely clock less than seven hours per night, according to the National Sleep Foundation.) Possible health consequences of getting too little or poor sleep can involve the cardiovascular, endocrine, immune, and nervous systems. In addition to letting life get in the way of good sleep, between 50 and 70 million Americans suffer from a chronic sleep disorder--such as insomnia or sleep apnea--that affects daily functioning and impinges on health. Here's a look at the research:

1) Less may mean more. Among people who sleep under seven hours a night, the fewer zzzz's they get, the more obese they tend to be, according to a 2006 Institute of Medicine report. This may relate to the discovery that insufficient sleep appears to tip hunger hormones out of whack. Leptin, which suppresses appetite, is lowered; ghrelin, which stimulates appetite, gets a boost.

[See: Best Weight-Loss Diets]

2) You're more apt to make bad food choices. A study published in 2008 in the Journal of Clinical Sleep Medicine found that people with obstructive sleep apnea or other severely disordered breathing while asleep ate a diet higher in cholesterol, protein, total fat, and total saturated fat. Women were especially affected.

3) Diabetes and impaired glucose tolerance, its precursor, may become more likely. A 2005 study published in the Archives of Internal Medicine found that people getting five or fewer hours of sleep each night were 2.5 times more likely to be diabetic, those getting six hours or fewer were 1.7 times more likely.

[See: Why Power Naps at Work Are Catching On]

4) The ticker is put at risk. A 2003 study found that heart attacks were 45 percent more likely in women who slept five or fewer hours per night than in those who got more. And a 2008 study in the Journal of the American Medical Association found that too little sleep promotes calcium buildup in the heart arteries, leading to the plaques that can cause heart attacks and strokes.

5) Blood pressure may increase. Obstructive sleep apnea, for example, has been associated with chronically elevated daytime blood pressure, and the more severe the disorder, the more significant the hypertension, suggests the 2006 IOM report. Obesity plays a role in both disorders, so losing weight can ease associated health risks.

6) Auto accidents rise. As stated in a 2007 report in the New England Journal of Medicine, nearly 20 percent of serious car crash injuries involve a sleepy driver--and that's independent of alcohol use. Sleepiness affects professional drivers, too. The National Sleep Foundation's 2012 Sleep in America poll, released Saturday, found that 20 percent of airline pilots admit they've made a serious error due to lack of sleep, compared with 18 percent of train operators and 14 percent of truck drivers.

[See: 11 Health Habits That Will Help You Live to 100]

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13 Reasons Not to Skimp on Sleep

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Diet Doc Weight Loss announces the addition of two appetite suppressants and more to their comprehensive, personalized, doctor-supervised weight loss program.

Los Angeles, CA (PRWEB) March 07, 2012

Diet Doc Weight Loss offers personalized weight loss for each person. This is based on a thorough evaluation of their health history, taking into consideration age, gender and lifestyle preferences. The weight loss doctor will individualize a diet for every person. This allows the dieters to realize maximum daily weight loss.

Many weight loss programs only offer one aspect of a program, which dilutes the overall diet into one that is either restrictive, leaves the person feeling hungry and tired. Other programs or weight loss clinics fail to recognize that not everyone is created equal, and fail to offer a personalized program for each person. It's also said that not every diet program will offer the extra help, such as prescription appetite suppressants or prescription grade B12.

The Diet Doc Weight Loss Program encourages people to eat organic when possible, and remove refined sugar, table salt (sea salt is preferred) and carbohydrates. People can eat a variety of foods, including Diet Doc's weight loss entrees, shakes and weight loss oil.

The fad diets out there lack a full comprehensive program, including extra help with appetite suppressants or personalized diet programs by weight loss doctors. These fad diets include: Ayurvedic diet, Doctor Oz diet, Fresh diet, Snooki weight loss, Paul Deen, Jennifer Hudson and the hundreds of weight loss and diet pills. just recommend basically what is common sense, by eating whole, organic foods in less quantity. Diet Doc Dieters report that they need help, either with why their body hasn't worked properly with losing weight in the past, or with prescription, safe appetite control. This is where Diet Doc leads the pack.

Fast weight loss is what Diet Doc prides themselves with. By incorporating major components of the diets that work, including the Mediterranean diet, Atkins diet and personalizing with experienced weight loss doctors, nurses and nutritionists, and using medication that helps people curb appetite and more, people report losing up to 1 pound per day and keeping it off!

Julie Wright Diet Doc HCG Diet & Weight Loss 888-934-4451 Email Information

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Diet Doc Weight Loss Announces New Addition of Appetite Suppressants and More to their Doctor-Supervised Weight Loss ...

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AMSTERDAM (AP) A former winner of the television show "Holland's Next Top Model" has won a lawsuit against Elite models after she was dropped for having hips the agency claimed were too large.

The Amsterdam District Court has ruled that Ananda Marchildon, now 25, was entitled to the main prize she won in the 2008 production of the show, a 3-year contract worth euro75,000 ($98,500).

Marchildon argued she was dismissed after only euro10,000 ($13,000) worth of work because she didn't lose enough weight to please the agency.

According to the ruling, though Marchildon had gained weight since getting the contract, she had a hip measurement of 92 centimeters (about 36.2 inches) when she won, and Elite could not demand that she go down to 90 centimeters about 35.4 inches. At a U.S. size 2, that is smaller than the average woman's but not unusual in the modeling world.

Elite spokeswoman Rita Camelli in Milan, Italy, said the agency was considering its options.

"Of course we are pretty disappointed" in the ruling, she said. "We felt we were in the right."

Camelli declined to discuss details of Elite's position.

The published ruling included an email exchange between the 180-centimeter-tall (5 foot, 11 inch) model and a representative of Elite in the Netherlands whose name was redacted.

"We agreed that you would come by us every two weeks for an evaluation, how it's going with your diet and exercise and losing weight. We're going to keep measuring you," the Elite representative wrote.

"Today, March 23 2010, we measured your hips at 98 centimeters. This is a reminder! The goal is that you have a hip circumference of no more than 90 centimeters at the end of June."

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'Holland's Next Top Model' wins agency lawsuit

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CORVALLIS, Ore. An Oregon State University researcher says weight loss supplements don't work.

Melinda Manore, professor of nutrition and exercise sciences at the university, reviewed the evidence surrounding hundreds of weight loss supplements and found no credible evidence that any single product results in significant weight loss. Many have detrimental health benefits, she reported.

The weight loss supplement industry rakes in about $2.4 billion a year in the United States.

The study, "Dietary Supplements for Improving Body Composition and Reducing Body Weight: Where is the evidence?" is published online in the International Journal of Sport Nutrition and Exercise Metabolism.

She learned that a few products, including green tea, fiber and low-fat dairy supplements, can have a modest weight loss benefit of 3-4 pounds. But they were tested as part of reduced calorie diets.

For most people, unless you alter your diet and get daily exercise, no supplement is going to have a big impact, Manore said.

The supplements Manor examined fell into four categories:

Many products had no randomized clinical trials to hold up the claims. Many don't include exercise as part of the regimen.

No regimen for weight loss has replaced eating a balanced diet and regular exercise, she said.

Follow health reporter Harry Jackson Jr. on Twitter at http://www.twitter.com/STLhealthfor coverage of health, outdoors, health gadgets and tips from fitness trainers.

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Weight loss supplements don't work, says (another) researcher

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The father of R&B singer Rihanna, Ronald Fenty, told his daughter to lose weight because she was getting "too fat".

In an interview with Heat magazine, Fenty said: "I actually thought she was a little fat the last time I saw her.

"But when I saw her at this year's Grammys, I thought she was back to her normal size. I used to joke with her, 'Robyn, [the singer's real name is Robyn Rihanna Fenty], you're getting too fat.'

"But I think she's fine. I think she looked excellent, as everyone saw, at the Grammys. She's dieting, she's working out."

He also commented on the fact Rihanna has rekindled her friendship, if not her romance with ex-boyfriend Chris Brown, despite him being convicted of assaulting her in 2009.

He told Heat: "Chris is a nice guy and everybody's entitled to make mistakes in their life - God knows how many I've made. She's her own woman now."

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Rihanna’s dad told her to lose weight

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Posted: Wednesday, March 7, 2012 12:15 am | Updated: 12:29 am, Wed Mar 7, 2012.

How to obtain rapid weight loss safely and not create nutrition deficiencies.

In my previous editorials on weight loss, Part I and Part II, I discussed the following:

1. Weight loss is not natural; our physiology favors fat storage, not fat loss. The mere act of losing weight, skipping meals, decreasing our food intake and hyperinsulinemia (too much insulin) all either signal our bodies that we are in famine, or cause the enzymes that control fat burning or fat storage to favor fat storage.

2. Losing weight most often is really losing lean tissues such as muscle, organ tissues and hormones, as well as fat, which slows our metabolism and sets us up for fat storage as well as is dangerous. This is one reason why 95 percent of those who lose weight will gain it back.

I also discussed how ultimately it is a dysfunctional pancreas that causes too much insulin to be released in our bodies, leading to insulin resistance (type II diabetes), high cholesterol, high blood pressure and central obesity (abdominal girth greater than 40 inches in males and 35 inches in females). These are known as the "deadly quartet," metabolic syndrome or Syndrome X which has skyrocketed in the past 30 years. (Even though my waist was a size 34, my abdominal girth measured 39.5 inches just prior to Thanksgiving 2009 and I am sure it exceeded that following the holidays. I believe in walking the walk if I talk the talk so I went on the Ideal Protein diet Dec. 27 and lost 25 pounds within six weeks!)

So what is it that causes a dysfunctional pancreas? It is the typical North American diet, grossly disproportional in its share of saturated fats and sugars such as in breads, cereals, muffins, cakes, pastries, pasta, rice, corn, fast foods and surprisingly diet soda, that has caused this cascade of physiologic events and a host of other related conditions including several types of cancers, sleep apnea, arthritis, gout, stroke, heart disease, etc. And once on the medications prescribed for these conditions we are told that we will be on them for life. We are told that we must lose weight to prevent or maybe reverse these conditions. If we are even told how to lose weight we are usually led to these three ways:

1) Eat less

2) Eat a balanced (healthy) diet

3) Exercise

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The Skinny on Weight Loss: Part III

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