Does Kashi GoLean Help You Lose Weight?

Kashi is a food manufacturer that makes products such as cereals, snack bars, crackers and cookies using seven whole grains: hard red wheat, brown rice, triticale, barley, oats, buckwheat and rye. According to the manufacturer's website, these grains provide a vegetarian source of protein and complex carbohydrates that is nutritionally sound, satisfying and energizing.

About Kashi GoLean

The Kashi GoLean line of cereals was specifically designed to promote weight loss by prolonging feelings of fullness. The GoLean product line includes several several versions of GoLean cereal, including GoLean original cold cereal, GoLean hot cereal, GoLean Crunch, GoLean Crunch Honey Almond Flax and GoLean Crisp Toasted Berry Crumble.include:

• The GoLean product line includes several several versions of GoLean cereal
  
• including GoLean original cold cereal
  
• GoLean hot cereal
  
• GoLean Crunch
  
• GoLean Crunch Honey Almond Flax
  
• GoLean Crisp Toasted Berry Crumble

GoLean and Protein

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Kashi GoLean cereals contain between 9 and 13 g of protein per serving. According to the manufacturer, this is double the amount of protein in most cereals, based on a comparison of more than 200 of brands of cereal.

Eating more protein in the morning can help prolong the feeling of satiety, or fullness 2. A 2008 study published in the "British Journal of Nutrition" found that individuals who ate high-protein breakfasts felt fuller throughout the day. Including a high-protein cereal such as Kashi GoLean in your breakfast, rather than eating starchy or sugary foods, could help you lose weight by making you less inclined to reach for snacks later in the day.

GoLean and Fiber

GoLean cereals contain between 7 and 10 g of fiber. According to AdvanceMed Hanford Health Services, fiber can promote weight loss in several different ways. High-fiber foods generally take longer to chew, so they allow your brain more time to register a feeling of fullness, which helps you eat less. High-fiber foods also tend to be low in calories and take longer to digest, which prolongs feelings of satiety.

Energy Deficit

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Losing weight requires burning more calories than you consume. According to MedLine Plus, 1 lb. of fat equals approximately 3,500 calories. That means to lose 1 lb., you need to achieve an energy deficit of 3,500 calories through a combination of diet and exercise. A safe rate of weight loss is 1 to 2 lbs. per week, or a daily energy deficit of 500 to 1,000 calories.

Because Kashi GoLean is low in calories and can help keep you feeling fuller longer than many common breakfast foods, substituting your current breakfast with GoLean cereals may help you reach your daily energy deficit. For example, a bagel with cream cheese contains 259 calories. (reference 6) Eating GoLean hot cereal for breakfast will save you 109 calories. Making other healthy food substitutions throughout the day and engaging in regular exercise will allow you to reduce your caloric intake and lose weight safely.