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Muesli diet: Losing weight with muesli – is that possible?

August 18, 2020
  • Breakfast
  • Nutrition
  • Breakfast
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Muesli diet: Losing weight with muesli – is that possible?

You want to lose weight and are still looking for the right diet? Then the following guide can help you get closer to your goal. The cereal diet is just right for you. With this diet, healthy muesli is eaten in the morning and at noon. We will show you everything you need to know about it.

What exactly is the muesli diet?

gesundes Knuspermüsli Frühstück

The muesli diet is a crash diet. Breakfast and lunch are taken over two weeks in the form of sugar-free muesli. It is important that only sugar-free muesli and low-fat milk or low-fat yoghurt are used.

The diet can be supplemented with two low-calorie snacks and a lean dinner. Muesli contains fibre and complex carbohydrates, which keeps you full for a long time. Therefore, there should actually be no hunger. However, whether you can really lose weight with the muesli diet depends on numerous factors.

Is it really possible to lose weight with the muesli diet?

As already mentioned, even in the muesli diet that one or the other must be observed.

In any case the muesli should be eaten in the morning and at noon. In the evening, fruits, vegetables, wholemeal products and proteins can end up on your plate. The dinner should in no case have more than 450 calories. Snacks should be around 100 calories. Together with two portions of muesli you should not exceed a total of 1500 calories.

The muesli diet causes a calorie deficit, which means that you automatically lose weight. Adult women should eat a daily calorie balance of 2000 calories.

The diet has already been reviewed in studies. Muesli is the optimal breakfast and supports a healthy weight loss due to numerous fibres and vitamins. 24 people have followed the muesli diet for two weeks and have lost weight and fat mass. Nevertheless, the study should be consulted with caution. It was financed by Kellogg.

The muesli diet is still healthy. The reason for this is the large amount of fibre and minerals. A healthy breakfast will keep you full for a long time thanks to long-chain carbohydrates from organic wholemeal flakes.

However, the muesli diet should not be a crash diet. Mostly crash diets lead to a fast yo-yo effect. The lost weight is quickly put back on. Replace your sweet breakfast with white flour, jam and butter with organic muesli. You can combine the muesli with delicious berries, fresh fruits and a milk alternative. The vegetable milk saves extra calories.

Print Recipe
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Basic recipe: Muesli

Total Time5 mins
Servings: 1 serving
Calories: 300kcal


  • 50 g oat flakes
  • 150 ml milk or plant drink
  • 1 tbsp yoghurt or vegan alternative
  • 1 tbsp honey
  • 2 tbsp lemon juice
  • fruits and nuts of your choice


  • The oatmeal goes in a bowl. 
  • Pour the milk or the vegan drink into the bowl as well. 
  • Stir in the honey and yoghurt. 
  • Next, add the lemon juice. 
  • Now let your muesli soak for 5 minutes. 
  • Finally, you can garnish your muesli with fruits or nuts of any kind. 


Calories: 300kcal

What you should keep in mind if you want to lose weight

If you want to lose weight, you should never rely on sugar-rich muesli with full-fat yoghurt or full-fat milk. You can also put together your own muesli. You can use linseed or chia seeds. These stimulate your digestion. Combine them with oatmeal.

Oat flakes contain fibre and keep you full for a long time. Combine your muesli with a milk alternative such as oat or rice milk and delicious berries. Blueberries contain relatively little sugar and are full of valuable vitamins. The berries contain a lot of calcium, iron, magnesium and plenty of vitamin C.1. In addition, the high fibre content promotes your digestion in the long term. In winter you can easily fall back on the frozen version.

You can also use gluten-free muesli if you suffer from gluten intolerance. A healthy breakfast is also porridge. Here the oat flakes are mixed in a warm version with 1.5 times the amount of water or milk. Porridge is especially popular in winter.

It contains many fibres, vitamins and minerals and keeps you full for a long time. Oatmeal also contains a lot of protein. The oat diet is therefore particularly suitable for athletes.

Frühstück Sport Haferflocken und Energie

Avoid these muesli mistakes – The fatteners

We will give you some tips on what you should pay attention to in order to make your cereal diet really work.

Avoid ready-to-eat muesli with cheap sugar & additives

For a healthy diet you should definitely avoid ready-to-eat cereals with plenty of sugar. Otherwise breakfast quickly becomes a fattening food. Most oat flakes are labelled as healthy, but still contain plenty of sugar. It is better to make your own muesli from oatmeal, chia seeds and linseed. Combine it with fresh fruits like berries and top it off with a homemade granola. It is best to use only organic ingredients.

Sometimes it just has to happen fast? Then you’ll find high-quality organic mueslis from Verival that are also perfect for losing weight.

Combine your muesli

Many muesli fans rely exclusively on cereals. Although oatmeal is full of valuable vitamins, it has a high proportion of carbohydrates. If you prefer to combine oat flakes with nuts and seeds, the proportion of protein increases. Fresh fruit also ensures that you use a smaller amount of oatmeal and provides you with important nutrients.

Avoid dried fruits

Dried fruits contain considerably more sugar than fresh fruits. It is better to fall back on fresh fruits. It contains a lot of fibre and keeps you full longer.

Berries are preferable to high calorie fruits such as bananas. If you do not want to do without dried fruit, dose them moderately.

Rely on proteins

In any case, remember to combine your porridge with proteins. The flakes contain plenty of protein, but also a lot of carbohydrates. For example, you can mix in nut must or quark. Proteins cause blood sugar levels to rise slowly and reduce cravings.

Is it healthy to lose weight with muesli?

That depends entirely on which muesli you use. If you use the sugared version, your muesli diet is not really healthy.

However, if you put together your own muesli and use wholesome flakes and vitamin-rich fruits and nuts, then breakfast or lunch is healthy in any case. If you want to buy your muesli, you should choose organic muesli that is certified organic. The possible combinations also have an influence on a healthy muesli. Milk alternatives not only make your breakfast vegan, they often contain significantly fewer calories than cow’s milk. Here too, make sure that no extra sugar is added to the milk.

Organic muesli from Verival – that’s how simple it is

You don’t feel like putting together your own muesli? No problem, Verival has a large selection of organic mueslis and porridges. There’s something for everyone. Whether it’s the Sportler variety, the Urkorn muesli or the Bircher muesli.

All products are rich in vegetable fibres and proteins. Furthermore, the muesli is made without any added sugar. Quality comes first at Verival. You can buy your muesli, buy granola and buy porridge in the Verival shop.

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  • #muesli diet

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