Pros:
- 190 calories that come from nutritious, natural ingredients
- Tasty mix of fiber and protein that keeps your energy high
- Contains real foods that are digested easily
When it comes to losing extra pounds, protein is by far the secret ingredient that makes all the difference. From giving us energy to reducing hunger, this macronutrient should be part of our everyday lives. Today, we’ll have a look at the main protein sources, how to eat them and the best protein bar for weight loss.
Whether we talk about the Dukan diet, Keto diet, intermittent fasting and even vegan choices, they all have one thing in common: protein.
Why?
Well, the reason is far from being rocket science. Protein makes you full, so losing weight doesn’t feel like a struggle.
As the American Journal of Clinical Nutrition found, an adult should get at least 25-30 grams of protein in every meal. Unlike many people think, though, getting all the recommended amount at breakfast (or worse, dinner) will leave you hungry and weak for the entire day.
However, if you do give your body even the tiniest protein intake throughout the day, it stays filled with energy–even after a hard workout! Regardless if you practice yoga or weight lifting, protein is a great ally for building muscle quicker.
In fact, this macro-nutrient can do wonders even for those not-so-passionate about any sports. A study published by the American Heart Association revealed that replacing refined carbs with a 40-gram protein supplement lowers blood pressure considerably. As most nutritional experts advise, it’s all about spreading your protein intake throughout the day.
Considering we have to include protein in every meal, every day, we need to get a little creative on how we build our diets. Meat is among the best sources of protein out there, but you may not want to eat a steak at breakfast, right?
Let’s have a look at some common foods that offer us the right amount of protein and how you can eat them:
Cheese snacks. Aside from the main meals of the day, your little guilty pleasures can also benefit from some extra protein. Unfortunately, we’re not talking about tortilla chips, even though a 28-gram serving has 2 grams of protein.
A 28-gram serving of cheddar cheese, however, contains 7 grams of protein and 20 fewer calories, making it the ideal afternoon snack for anyone!
Eggs at breakfast. Cereal is a universal breakfast choice – and unless you choose the double chocolate options, it’s actually healthy too. No matter how healthy oatmeal is, though, it could never beat the amount of protein of a basic egg.
Research showed that eating three eggs at breakfast gives you 19 grams of pure protein that keeps your appetite down for at least a couple of hours.
Chopped Almonds. If eating cheddar cheese at work seems strange for you, chopped almonds are a practical snack you can take with you anywhere.
A 28-gram serving of almonds contains 6 grams of protein, which is more than any other type of nuts out there. Also, they offer plenty of magnesium, fiber and are low in digestible carbs.
This video is also very useful for increasing your daily protein intake:
It’s no wonder that protein bars keep gaining popularity among those who want to lose weight: they’re simple, quick and need zero preparation!
However, one question still stands: are they healthy?
Best Protein Bar for Weight Loss
Like most things in life, protein bars have their pros and cons. Let’s check them out and find out if they are worth eating:
Your body needs to rest after a workout, but it still needs nutrients, protein bars are a great choice. They make you feel like you’re truly eating something and they get digested quickly. Many brands also include healthy fats and carbohydrates and even vitamins, creating a healthy balance that meets your daily physical needs.
Organic protein bars that contain little to no sugar reduce your hunger, but still leave you satisfied because they’re both tasty and healthy.
Sadly, most protein bars on the market are soaked in sugar, artificial sweeteners or preservatives – all of which contribute to weight gain, high blood sugar levels and even heart problems. Therefore, just because the label says ‘protein bar,’ it doesn’t mean it’s a healthy choice.
Jessica Janc, a certified sports nutritionist with the National Association of Sports Nutrition, admits that not all protein bars are equal. Many brands are so loaded with sugar, they’re more like delicious candy bars than dietary supplements.
If you were to ask me, protein bars have a great potential to become the next best weight loss snack on the market. Aside from the obvious, they also contain other nutrients and vitamins that lead to a balanced diet. If you take your time to search for the right options, I would say go for it!
Okay, so we know the pros and cons of protein bars, but if we were to choose a good one, how do we do it? If you try every brand on the market, you’d probably gain many pounds before finding the right option.
Some experts only recommend protein bars of 200 calories – but that’s not such a reliable indicator. Calories come in many forms and shapes, so if you want to lose weight, we highly recommend a few of them!
You will find calories in both healthy protein and unhealthy fats, which is hardly the same for your body. Next time you go shopping, look for other clues of quality such as nutritional value, vitamins, fiber intake or healthy carbs.
As we mentioned earlier, many protein bars contain dangerous amounts of sugar. A healthy snack shouldn’t contain over 10 grams of sugar and 2 grams of saturated fats; the less, the better.
Search for bars made with real ingredients instead of highly processed ones. In other words, avoid high fructose corn syrup, artificial sweeteners or sugar alcohol. Not only are they useless, but they also contain harmful substances that may trigger hunger earlier or help you gain weight.
According to Jessica Janc, sports nutritionist with the National Association of Sports Nutrition, protein should be at least half the amount of the bar’s carbohydrates. “For instance, if the bar has 24 grams of carbohydrates, I would want it to have at least 12 grams of protein. I like the sugars to be below 7 grams and the fat to be below 12 grams.”
Ericka Stachura, RD of Boston, recommends us to check the sugar, protein and fiber in protein bars. “For a snack, look for protein bars with 200 calories or less. For an on-the-go meal replacement, choose bars that have 200 calories or more. Serious athletes who want a post-workout recovery protein bar should look for bars with about 20 grams of protein. It’s also a good idea to search for a short ingredients list to ensure your bar is minimally processed.”
If you searched for the best protein bar in real-life stores, you would likely lose pounds before you find the right one.
Protein bars make a perfect, nutritious snack you could introduce to your daily lifestyle. Well, we’ve done our research, so let’s check out some honest reviews on some of the most popular protein bars out there.
If you want to lose weight in a healthy way, nuts are some of the best snacks to meet your daily protein intake. The Nature Valley bar contains roasted peanuts, almonds and sunflower seeds, all of which are high in nutritional value. One bar contains 5 grams of fiber and 10 grams of protein, making it perfect for any time of the day.
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Protein Crunch is revolutionary because it feels (and tastes) a lot like a soft cookie – unlike the plain flavor and texture specific to protein bars. With zero trans fats and so many flavors available, these bars can make a delicious snack many dieters enjoy eating. Each bar contains Micro Peptides that improve your metabolism functions responsible for weight loss, muscle repair and energy growth.
With no less than 20 grams of pure protein, this snack may be ideal for any lifestyle. Whether it’s post-workout, early in the morning or during an afternoon at the office, the Pure Protein bar has a beneficial balance of protein, fiber and healthy calories. To be honest, the taste of chocolate with peanut butter helped me settle my cravings when I wanted to let go of those cheesecakes and ice-creams.
Sure, beef jerky is a great high-protein snack, but what about something tastier? The Tanka Buffalo Meat Bar contains a flavorous mix of real fruits and the smoky flavor of meat. If you have an active lifestyle that requires energy all day long, this hormone-free snack offers fruit vitamins, nutrients and enough protein to create a tasty, 70-calorie choice.
The BSN Protein Crisp Bar recommends itself as a snack so good, it feels like you’re on a cheat day – and I may just agree with that. Aside from a whooping 20 grams of Premium Protein, this bar is light enough to speed up the digestion process, yet nutritious enough to support your daily needs. The combination of brown rice and peanuts add a plus of nutrients and crisp to the tasty texture of the snack.
Each of the protein bars we presented is a great choice depending on your personal taste and lifestyle. Every option has its benefits, creating a unique mix between flavor, vitamins and nutrients. Our personal favorite, though, is the Tanka Buffalo Meat Bar!
Just because they’re a healthy choice, it doesn’t mean that protein bars can’t offer a unique experience too. This bar benefits from a unique flavor inspired by the tastiest Native American meals; its recipe combines fruit and meat for a big plus of fiber, vitamins and protein.
The fact that the Tanka Buffalo Meat Bar has 7 grams of protein makes it fit any kind of lifestyle. Whether your days are busy from dusk until dawn or you spend most of the time at the office, 7 grams of protein are a balanced quantity for a 70-calorie bar. Meanwhile, 20 proteins may be too much for people who aren’t athletes.
The bar seems to be popular for people trying to lose weight because it has fiber and healthy carbs that keep you full for longer. But aside from that, the unique flavor helps anyone adapt to their diet and actually get to enjoy every day!
Overall, the Tanka Buffalo Meat Bar provides a brand new tasting experience that meets consumers’ needs, thus making it a great deal from every point of view.
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