Walking down the grocery store aisle, you'll see countless options for granola bars, energy bars, breakfast bars, and protein bars. With so many varieties and different names for similar (if not the same) things, it's not always easy to identify what's healthy and what will help with specific health goals. If you hope to use protein bars as an instrument for weight loss, you'll want to make sure you know exactly what you're getting from the bar you choose.
Weight Loss and Protein Bars
As one of the three macronutrients, protein is essential to survival and proper bodily functions. In regards to weight loss, evidence shows that a high-protein diet can keep you feeling fuller for longer and curb your appetite, which prevents you from overeating.
Healthy protein bars contain an abundance of protein-rich ingredients and other nutrients that can assist with weight loss. The protein bars are also packed with powerful natural nootropics to help you stay focused and sharp. However, protein alone won't help you lose weight or gain muscle; you need to simultaneously change your eating habits and increase physical activity for safe, sustainable weight loss.
That being said, protein bars can be a useful tool for weight loss. Snacking on protein bars or using them as a meal replacement can give you the nutrients and energy you need to go about daily life and exercise. Having protein bars as your go-to snack or breakfast can also keep you from indulging in less healthy alternatives.
High-quality Protein Bars
Just because a product is marketed as a protein bar doesn't necessarily mean it's healthy or useful for those wanting to lose weight. For example, many protein bars that focus on boosting energy contain higher amounts of sugar and fats. When choosing your protein bar, be sure to shop with your specific health-related goals in mind and carefully analyze ingredients. You can check out Stars and Honey for their beautifully crafted and nutritious protein bars. If weight loss is your primary objective, consider options with the following healthy protein bar characteristics:
● High Protein Content– When checking a protein bar label, ensure that it contains at least 5 grams of protein, a little less than the protein content of 1 ounce of chicken or beef.
● Low in Calories– If you are swapping out a full meal in favor of a protein bar, make sure to choose one that contains 300 to 400 calories. For a snack, try to stay within the 150 to 250 calorie range.
● Limited Fats– Not all fat is bad fat, but trans fat, which is artificially made, should be avoided for any weight loss diet. You may also want to choose a protein bar that excludes saturated fats as well.
Ingredients to Look For
On the flip side, many nutritious ingredients found in a wide range of protein bars can assist in weight loss, including:
● Fiber Sources– Ensuring you get enough fiber will keep you full and in control of your blood sugar. Also, it can help keep your bowel movements regular when on a diet. High-fiber foods often used in protein bars include dates, berries, oats, chia seeds, almonds, and dark chocolate.
● MCT Oil– A healthy protein bar should contain the right fats, such as medium-chain triglycerides (MCTs), instead of saturated and trans fat. MCT oil is made from coconuts or palm kernels and can kickstart ketosis if you're on the keto diet and give users an energy boost. You can click here to learn more about keto protein bars with MCT oil.
● Whey– Whey protein is a milk-based protein high in protein content. In addition to increasing feelings of satiety, whey protein can reduce blood pressure and reduce inflammation.
● Pea Protein– Pea protein from split peas has a high protein content, is filling, and offers vitamins, minerals, and essential amino acids necessary for building protein.
● Fruits– Fruits or dried-fruit-containing-bars aren't just tasty, but they are also packed with vitamins and minerals. They also offer fiber, which helps to keep you feeling full.
● Nuts– Nuts don't just add crunch to a protein bar; they also contribute to some of the actual protein content (especially those containing peanut butter). Adding nuts to your diet offers healthy fats and fiber to improve your chances of weight loss.
Healthy Choices for Weight Loss
Having protein bars can be a great way to hit your daily macro goals, but you should always check labels to ensure you choose one that agrees with your body. If paired with adequate exercise, a healthy protein-heavy diet can help boost weight loss and assist with continuous weight management.
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