Frequently asked questions

The Kellogg's Special K 2 week kick-start plan is a simple and scientifically proven* way to help kick-start a healthy lifestyle and get into shape.

For 2 weeks, eat a bowl (up to 45g) of any of the delicious varieties of Special K cereal for breakfast. Then have another for lunch OR your evening meal, along with a 3rd nutritionally balanced meal. The plan gives you the option to snack on fruits and vegetables. A 45g serving is approximately 2 large handfuls or 1 average size coffee mug.

* Worked for up to three out of four people.

The great thing about Special K 2 week kick-start plan and the longer term plan is that you can eat any of the delicious cereals in the Special K range. These include Special K, Red Berries, Peach & Apricot, Purple Berries, Bliss Creamy Berry Crunch, Bliss Strawberry and Chocolate or Oats and Honey.

You can snack between meals, but stick to fruit and vegetables. Have plenty of non-alcoholic drinks throughout the day, including water and diluted fruit juices, and be sure that your third meal is nutritionally balanced.

A balanced meal should be made up of five major food groups. It should include the following:

• Low in fat
• High in fibre
• Plenty of fruit and veg
• Protein like meat, fish or alternatives such as tofu
• Carbohydrate

The 2 week plan is designed as a kick-start only and shouldn't be carried on after the 2 weeks are up. If you are using the online plan, after two weeks, it will automatically switch you over to the longer term plan to help you take care of your shape ongoing.

The 2 week kick-start plan has been scientifically proven using Kellogg's Special K cereals. All the Special K range contains the goodness of 9 essential nutrients to help you to maintain a healthy balanced diet whilst watching your shape*. Plus there are delicious varieties so you won't get bored!

* With the exception of Special K Medley which has eight essential nutrients.

If you're over 18 with a BMI of 25 or more, then the 2 week kick-start plan could be a great way to kick-start a healthier eating plan. Eating 2 bowls of any of the delicious  varieties of Special K cereal, 1 for breakfast and another for lunch OR evening meal, with a 3rd nutritionally balanced meal every day for only 2 weeks, means you're making a real effort to reduce the fat and saturated fat content of your diet, while boosting your carbohydrate intake. And don't forget, regular exercise is a really important part of a healthy lifestyle. Just remember that the kick-start plan is only the start of a healthier and happier you - so after 2 weeks you should move onto the longer term plan to help you maintain your healthier regime.

Under no circumstances should anyone under the age of 18 create or participate in the Special K 2 week kick-start plan. Children and adolescents have specific dietary needs and require adequate energy and nutrients to supply those needs, so we don't recommend that they participate. If you have concerns regarding your child's weight, you should talk to your doctor.

The Special K 2 week kick-start plan isn't for long-term use and is specifically designed for a 2 week period only as a kick-start. Your third meal on this plan should be nutritionally balanced, and remember you can eat fruit and vegetables throughout the day as healthy snacks.

By eating Kellogg's Special K fortified cereals, including plenty of fruit and vegetables and a balanced third meal, you can help ensure you're getting a healthy balance of nutrients, including carbohydrates, protein, fibre, vitamins and minerals.

The Special K 2 week kick-start plan aims to get you on the right track for achieving a healthier shape. Using the online plan you have access to tools that can help you make behaviour change that will last. After the 2 week kick-start plan, make sure that you stick to a healthy balanced diet and include regular activity in your day: brisk walking, cycling and swimming are great ways to keep in shape! The government recommends that adults should aim for at least half an hour of exercise a day, which can not only help you to be physically fitter but also help you to stay in shape. Read our expert advice about getting active.

Got a sweet tooth and feeling peckish? Don't just reach for the nearest indulgent snack such as a chocolate bar, cake or muffin! Instead, take a minute to read our nutritionist advice on snacking and choose a sensible snack that will fit within your eating plan.

Everyone has specific areas they'd like to tone up, and we've got expert advice to help you find just the right exercises. Whether you want to lift your bottom line in time for your beach holiday or tone your waist and arms, there's simple exercises that can help.

Believe it or not, adding just 30 minutes of exercise to your day really can make a difference. Try incorporating your daily exercise into your everyday activities. For example, instead of getting the bus to work, why not walk at least part of the way? Or if you are going to the park, why not walk there instead of drive? You can also unwind after a hectic day with a session at your local pool or a game of tennis in the park. There are loads of ideas in our expert fitness advice.

Yes dried fruit does count as a portion and can be included in the 2 week kick-start plan. However since the water has been removed from the fruit the portion size is smaller. As dried fruit contains more sugar that the same weight on non-dried fruit it is recommend to have them at mealtimes rather than between meals to reduce any harmful affects to teeth.

The Special K 2 week kick-start plan has been specifically designed to be a kick start towards a healthier lifestyle. Once you have completed the 2 week kick start your plan will automatically switch over to the longer term healthy eating plan.

If you are over 18 and have a BMI of under 25, or have recently completed the 2 week kick-start plan, then we recommend you choose the long term plan. You'll receive advice, ideas and support to help you maintain a slimmer you.

If you are over the age of 18 and have a Body Mass Index (BMI) of 25 or over you can take part. Find out your BMI - and remember, if you're taking medication or want to lose more than 20% of your starting weight, do talk to your doctor before beginning our challenge.

When taking part in any new regime it can be important to consult your doctor. The Special K 2 week kick-start plan and long term healthy eating plans are safe for most people who are overweight (with a Body Mass Index of 25 or over). To find out your BMI, use the Kellogg's BMI Calculator. It's important to remember that the Kellogg's 2 week kick-start plan is only intended as a starting point to a healthier lifestyle regime and is not for long term use. If you have any doubts, don't hesitate to talk to your doctor.