Can Protein Bars Be Part of an Effective Weight Loss Program?

When it comes to losing weight, our bodies need to consume less energy than they expend each day. ¹  Studies have shown that a person’s eating habits will have more of an effect on their results than the hours they spend in the gym ². But did you know that dietary protein is one of the key “levers” in a diet that increases the likelihood of someone’s ability to lose weight?

During weight loss, protein has 4 main benefits including:

• An increased level of slow-burning energy
• High satiety levels, helping you feel fuller for longer  ³
• A high thermic effect of food, meaning your body needs to burn more energy to process protein than either fat or carbohydrates
• Increased muscle mass, leading to a higher fat burn ⁴

Protein bars are known to be a convenient source of dietary protein

Can protein bars be part of an effective weight loss program? The answer is yes. The American Dietetic Association notes that meal replacements, including protein bars, are effective for weight loss when part of a well-rounded diet.  ⁵

In this article, we cut through the noise to show you why including protein bars into your diet can help with weight loss.

Not just a tasty snack, protein bars have real benefits for a weight loss program, including being:

A convenient way to consume protein without counting calories

Studies show that a high-protein diet has major benefits for weight loss and metabolic health.  ^{6 7}

Protein bars can be a quick and convenient way to consume protein. They offer an easy option for those trying to lose weight but who lack the time or resources needed for extensive meal planning. There is no measuring or mixing involved as there is with protein powders, teas, and soups. And with the calories displayed on every bar, the need to count calories or control portion sizes are negated.

A compact way to get your protein RDA

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams of protein per pound of body weight (World Health Organisation, 2002 ⁸) . The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.

So in that case, a sedentary male weighing 170 lbs would need at least 61.2 grams of protein per day, minimum. The average sedentary woman weighing 140 lbs  would need 50.4 grams of protein. With the average protein bar offering somewhere between 10 – 20 grams of protein per serving, this will go a long way towards hitting your RDA.

Those who exercise regularly will need higher quantities of dietary protein. Recent studies have found that active people need to consume up to 0.73 grams per pound of bodyweight. ⁹

A great-tasting and filling snack between meals

Several different studies have all shown the same thing: a higher protein intake tends to provide more satiety and less hunger; making protein the most filling of all the macronutrients. ^{10 11}

With such high levels of protein in one serving, a protein bar can be a filling and tasty snack to keep hunger at bay between meals. This in turn helps prevent overeating and reaching for high sugar and high sodium snacks during a weight loss program.

A metabolism booster and fat burner

A high protein meal or snack, like a protein bar, has been shown to significantly boost metabolism and increase the number of calories you burn. ^{12 13} This is due to protein’s Thermic Effect of Food (TEF). It means that your body uses more energy to digest protein than any other macronutrient, leading to a boost in your metabolism.

Workout Support

Supplying your body with necessary nutrients can help you get the most from your workout. A protein bar consumed before exercising supplies you with steady slow-burning energy during your activity. Protein also slows down the absorption of sugar in the body, preventing a sugar crash.

And it’s not just pre-workout. Protein offers benefits after your workout. The amino acids found in protein bars help provide the building blocks your body needs to generate new muscle tissue, repairing the microscopic muscle tears that occur during your workout. This leads to quicker recovery time and less muscle fatigue post-workout.

Be sure that you are selecting the right bar for your goals

Depending on your weight loss goals, you’ll have to read labels and make the right choices for you.

• One thing to do is assess the carbohydrate to protein ratio you’ll need. Ideally, you need to aim for between a 1:1 and 2:1 protein to carbohydrate ratio.
• To get the benefits of the bar, the protein content in your bar should be between 10 and 20 grams per serving. ¹⁴
• Ideal calorie numbers vary from below 200 to 400 depending on whether you’re replacing a snack or using the bar after a workout. It also depends on your goals, gender, and weight.
• Studies prove that soluble fiber can help to fight harmful abdominal fat so aim for 3g of fibre or more in your bar. ¹⁵

Our favorite protein bars for weight loss

Don’t forget the best bar for you will suit your daily protein and caloric goals.

PURE PROTEIN MEAL REPLACEMENT BAR

A low calorie, meal replacement bar with high protein, and low carbohydrate and fat content.

• Calories: 280
• Protein: 32g
• Fiber: 3g
• Total carbs: 26g
• Total fat: 7g

GRENADE “CARB KILLA” BAR

Packed with protein and with minimal sugar, this bar keeps carb content low.

• Calories: 220
• Protein: 21g
• Fiber: 6.7g
• Total carbs: 20g
• Total fat: 9g

MY PROTEIN “THE CARB CRUSHER” BAR

A low-carb,  high-protein bar with added vitamins.

• Calories: 212
• Protein: 21g
• Fiber: 11g
• Total carbs: 12g
• Total fat: 8.2g

Can I lose weight eating protein bars?

If you’ve tried to lose weight or are trying to lose weight, you’ve probably heard about calorie deficit. What this means is that our bodies need to use up more energy each day than they consume to lose weight. ¹

It is becoming increasingly apparent that what you eat is more important than how much you exercise. ² And it is protein that comes to the forefront as a critical nutrient that aids weight loss programs.

Protein bars provide a convenient source of protein for those trying to lose weight. The American Dietetic Association notes that meal replacements, including protein bars, are useful for weight loss when part of a well-rounded diet. ³

Can you lose weight eating protein bars? The answer is yes, as long as you can fit it into your daily calorie allowance.

In this article, we take a look at how you can include protein bars as part of your weight loss program.

Your daily calorie allowance

Many people use calorie counting during a weight loss program, but what are they? Quite simply, calories are a measure of the energy content in food. Each item you eat contains a certain number of calories.

Our bodies need the energy provided by these calories to carry out vital functions such as breathing, thinking, talking, walking, and eating.

To maintain a stable weight, the energy you put into your body must be the same as the energy you use through normal bodily functions and physical activity. ⁴

An essential part of a healthy diet is balancing the energy you put into your body with the energy you use. For example, the more physical activity you do, the more energy you will use. ⁵

Consistently consuming too many calories will lead to weight gain ⁶ while always eating too few will lead to weight loss. ⁷

How many calories you eat will depend on age, weight, height, gender, activity level. ⁸

As the calories contained within protein bars are already calculated, they can be a convenient snack for those trying to maintain a specific caloric intake each day as it is not necessary to prep, weigh or measure before eating.

The result is that protein bars can be fitted into your daily calorie allowance, even when trying to maintain a deficit.

The benefits of protein during weight loss ⁹

It is becoming increasingly apparent that protein plays a vital role in weight loss.

There are several benefits to including protein in your diet while you’re trying to lose weight.

Protein provides high satiety levels by impacting weight regulating hormones

Higher protein intake increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. ¹⁰
By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. The main reason protein helps you lose weight as it leads to a reduction in hunger levels. It can make you eat fewer calories automatically.

Protein has a high Thermic Effect of Food (TEF)

Protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%). ¹¹ Your body uses up more energy to process protein than any other macronutrient, leading to an increase in your metabolic rate.

Protein helps to retain muscle mass and build muscle

Weight loss doesn’t always equal fat loss. When you lose weight, muscle mass tends to reduce as well. However, the critical thing to lose is body fat, both subcutaneous fat (under the skin) and visceral fat (around organs). Losing muscle is a side effect of weight loss that most people don’t want. Eating high amounts of protein can help to reduce muscle loss as our bodies lose weight. ¹²

Protein provides slow-burning energy

Protein can provide a slow burning source of energy for your body once carbs and fat stores have been used up. Protein burns at a much slower rate than the other macronutrients as it is a much more complex structure. The body needs to break down the different amino acids and deliver them to various parts of the body, so that they can carry out their distinct functions. ¹³

The benefits of protein bars during weight loss

A convenient way to consume protein without counting calories

Studies show that a high-protein diet has major benefits for weight loss and metabolic health. ^{14 15}

Protein bars can be a quick and convenient way to consume protein. They offer an easy option for those trying to lose weight but who lack the time or resources needed for extensive meal planning. There is no measuring or mixing involved as there is with protein powders, teas, and soups. And with the calories displayed on every bar, the need to count calories or control portion sizes are negated.

A widely available snack that won’t ruin your diet

Many people who are trying to lose weight find that they can damage their diet when picking up food on the go. This is because there are so many fast food options available that are easy and convenient to find.

Protein bars are widely available in most supermarkets, convenience stores, and gas stations so they are a convenient and healthy alternative to fast food that can be eaten while on the go or if you are having a particularly busy day.

An easy way to reach your protein RDA

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams of protein per pound of body weight (World Health Organisation, 2002 ¹⁶) . This is the lowest amount of protein you need to meet your basic nutritional requirements.

Those who exercise regularly will need higher quantities of dietary protein. Recent studies have found that active people need to consume up to 0.73 grams per pound of bodyweight. ¹⁷

It can be hard to meet your optimal protein requirements each day, but with protein bars providing between 8g and 30g of protein per serving, they can go a long way towards reaching your goals.

A filling snack between meals

Several different studies have all shown the same thing: a higher protein intake tends to provide more satiety and less hunger; making protein the most filling of all the macronutrients. ^{18 19}

With such high levels of protein in one serving, a protein bar can be a filling and tasty snack to keep hunger at bay between meals. This in turn helps prevent overeating and reaching for high sugar and high sodium snacks during a weight loss program.

Supporting your workout with protein bars

When losing weight, more physical activity increases the number of calories your body uses for energy or “burns off”.  Proper nutrient intake before a workout will help maximize your performance and minimize muscle damage.

Eating a protein bar before a workout helps with:

• Muscle growth
• Muscle recovery
• Increased strength and muscle mass

As important as it is to have protein before a workout, t is also essential to eat protein after a workout too. This is because it helps refuel your depleted glycogen stores used up during exercise. The American Council on Exercise recommends 15 – 25g of protein after a workout. ²⁰

8 Healthy Protein Bars To Fuel Your Weight Loss

Protein bars can be a great aid to your weight loss program. In fact, the American Dietetic Association notes that meal replacements, including protein bars, are effective for weight loss when part of a well-rounded diet. ¹

There are many reasons for this.

Protein bars are convenient. They offer an easy option for those trying to lose weight but who lack the time or resources needed for extensive meal planning. There is no measuring or mixing involved as there is with protein powders, teas, and soups. With the calories displayed on every bar, the need to count calories or control portion sizes are negated.

With such high levels of protein in one serving, a protein bar can be a filling and tasty snack to keep hunger at bay between meals. This in turn helps prevent overeating and reaching for high sugar and high sodium snacks during a weight loss program. ^{2 3}

They can support your macronutrient goals. Each protein bar contains a mix of proteins, carbohydrates, and fats – the combination you choose is up to you!

Additionally, protein bars can promote muscle-building which leads to a higher fat burn. ⁴ Research suggests that protein supplements such as protein bars may increase muscle mass and performance when your overall physical activity level and diet are adequate. ⁵

But what makes a protein bar truly healthy, and which ones are best for weight loss?

In this article, we’ll take you through the nutritional information you need to look out for to find the best protein bar for your health and fitness goals.

What to look for in a healthy protein bar

Look for a balance of proteins, healthy fats, and fiber ⁶. This will ensure you are satisfied after eating, and unlikely to keep snacking between meals. Try to keep your calorie intake between 200 and 400 calories per bar.

High-sugar bars taste great and can give an added energy boost on days when you feel sluggish, but if you’re looking for a bar purely on its health benefits, look for one with low sugar content in comparison to protein and fat. ⁷

Check the ingredients for the type of protein your bar contains. Certain proteins are better for weight loss than others. In fact, whey protein isolate, pea protein and brown rice protein are  proven to be the most effective when it comes to losing weight. ^{8 9}

Nutritional information to look out for in a healthy weight loss bar

Here are a few things to keep in mind when looking for a healthy bar for your weight loss program.

Protein

Your daily protein allowance is 0.36g of protein per pound of bodyweight. ¹⁰ So you will want to make sure that you are getting the most from your protein bar by ensuring you have at least 10g of protein in each bar. Aim for 15-20 grams of protein if you’re looking to gain muscle and 10-12 grams of protein for a satiating snack.

Sugar

The Recommended Daily Allowance (RDA) for added sugar is between 25g for women and 37.5g for men ¹¹ as advised by the American Heart Association, so try to ensure you are getting less than 13g of sugar per bar to stay within your daily allowance.

Sugar alcohols

Sugar alcohols such as xylitol, sorbitol and maltitol can cause uncomfortable digestion issues such as bloating which can be counterproductive when you want to trim down.

Fats

Unsaturated fats  have many health benefits such as contributing to heart health but for a bar to be healthy it should have zero trans-fats and low levels of saturated fats. ¹²

Ingredients to look out for in a healthy weight loss bar

Of course, in moderation no ingredient is truly “bad”, but here are some ingredients that are always good to include in your healthy bar:

• High quality protein sources: Prioritise protein bars that get their protein from high-quality ingredients such as grass-fed whey or whole foods such as nuts, nut butters, grass-fed meats, eggs, and seeds.
• Natural sugars: Choose protein bars with natural sources of sugar such as cane sugar and fruit. Sugar from whole fruit is not considered to be an added sugar.
• Whole food ingredients: For a truly healthy bar, look for one with whole food ingredients such as nuts and seeds.
• Healthy fats: Look to healthy, unsaturated fats to aid in nutrient absorption, and increased heart health.

If you’re ready for  a healthy, weight loss aiding protein bar, here are a selection of some of our favourites:

GREAT FOR OVERALL HEALTH

RXBar Chocolate Sea Salt

210 calories, 9 g fat (2 g saturated fat), 240 mg sodium, 24 g carbs (5 g fiber, 13 g sugar), 12 g protein

GREAT TASTE:

KIND Protein, Crunchy Peanut Butter

250 calories, 18 g fat (4 g saturated fat), 140 mg sodium, 17 g carbs (5 g fiber, 8 g sugar), 12 g protein

GREAT FOR WHOLE INGREDIENTS:

ThinkThin Protein & Superfruit Bar, Coconut Almond Chia

260 calories, 12 g fat (7 g saturated fat), 115 mg sodium, 31 g carbs (10 g fiber, 9 g sugar), 10 g protein

NO ARTIFICIAL SWEETENERS OR SUGAR ALCOHOLS:

Clif Bar Whey Protein Salted Caramel Cashew

250 calories, 11 g fat (3.5 g saturated fat), 200 mg sodium, 25 g carbs (3 g fiber, 5 g sugar), 14 g protein

KETO FRIENDLY:

Bulletproof Collagen Protein Bar, Vanilla Shortbread

220 calories, 14 g fat (6 g saturated fat), 115 mg sodium, 14 g carbs (5 g fiber, 2 g sugar), 12 g protein

GREAT FOR FIBER:

Exo Bar, Chocolate Fudge Brownie

210 calories, 9 g fat (2 g saturated fat), 210 mg sodium, 26 g carbs (16 g fiber, 7 g sugar), 10 g protein

GREAT FOR MUSCLE GAIN:

ALOHA Chocolate Chip Cookie Dough Plant-Based Protein

220 calories, 10 g fat (3 g saturated fat), 95 mg sodium, 25 g carbs (14 g fiber, 4 g sugar), 14 g protein

GREAT FOR VEGANS:

GoMacro Macrobar Protein Paradise, Cashew Caramel

260 calories, 11 g fat (2 g saturated fat), 35 mg sodium, 30 g carbs (1 g fiber, 10 g sugar), 11 g protein

The Best Protein Bars For Weight Loss

If you’re trying to lose weight or have ever tried to lose weight, you will likely have heard of a calorie deficit. This means that to lose weight, you need to consume fewer calories than you expend during the day. ¹

With that in mind, there are no foods that will inherently make you lose weight. However, there are protein bars that can be included in your balanced diet to help you achieve your weight loss goals.

It’s important when looking for the right protein bar that you consider your own nutritional needs including your macronutrient requirements, your fiber needs, and the sugar and fat content that your weight loss goals allow.

Know your goals

The protein bar you choose will depend on your weight loss plan and goals.

If you are restricting your calorie intake, you will need to make sure that your protein bar fits within your daily calorie allowance. ² This can mean choosing a lower calorie bar as a snack between meals, or a more calorie-dense meal replacement bar with added vitamins and minerals.

For those losing weight through strenuous exercise, a high-carb bar will work best. This will give you the energy you need to power your performance through your workout and will aid in recovery post-workout. ³

If you’re interested in fat loss whilst gaining muscle, a high protein bar will be perfect. ⁴ The high protein content aids muscle protein synthesis, repairing muscles damaged during workouts quickly, and supporting muscle growth.

Some bars may be off-limits if you’re following a restrictive diet. You will need to look for a bar that contains ingredients allowed on your plan.

Whatever your weight loss program, there is a protein bar that can help you achieve your goals. Here’s our pick:

PERFECT KETO BAR

Great for low carbohydrate diets

220 calories, 17g fat (4 g sat), 12g carbs, 1g sugar, 9g fiber, 11g protein

The Perfect Keto Bars are a great option if you’re trying to lower your carb intake or follow a diet that promotes ketosis. Because of their great taste, it’s hard to believe they contain no artificial sweeteners, dairy, or soy, and yet these bars are suitable for almost every diet. The protein comes from high-quality grass-fed collagen.

RX BAR

Great for Paleo Dieters

210 calories,17g fat, 24g carbohydrate, 13g sugar, 5g fiber, 12g protein

There’s a huge buzz around RX Bars and it’s not hard to see why – a whole food protein bar with minimal and clean ingredients that are gluten, soy, and dairy-free. The simple ingredients make it the perfect protein bar for a variety of diets, including Whole30, Paleo, and people intolerant to soy or lactose.

MET-RX MEAL REPLACEMENT BAR

Great for meal replacement

400 calories, 10g fat, 48g carbohydrate, 29g sugar, 2g fiber, 31g protein

The MET-RX bars are perfect as a meal replacement. Coming in with 400 calories, they provide as much energy as a full meal and they contain 17 vitamins and minerals, including Vitamin A, Vitamin C, Calcium & Zinc. The high protein content helps keep you full until your next meal and the lack of trans-fats means this bar is heart-healthy.

FITCRUNCH SNACK-SIZE BAR

Great as a snack

190 calories, 8g fat, 14g carbohydrate, 3g sugar, 1g fiber, 16g protein

These FitCrunch Snack Size Bars taste like a real cookie coated in delicious milk chocolate but the low-calorie content makes it ideal for snacking. For such a low-calorie bar, this comes in with a punchy 16g of protein, making it the perfect snack to fill you up between meals.

ZINGBAR

Great pre-workout

210 calories, 11g fat, 22g carbohydrate, 10g fiber, 13g protein

These delicious bars were created by dieticians for your optimum health and taste experience. There are no artificial flavorings or allergens and the low glycemic carbohydrates provide sustained energy to fuel your workout.

GATORADE WHEY PROTEIN BAR

Great post-workout

350 calories, 13g fat, 41g carbohydrates, 29g sugar, 2g fiber, 20g protein

Gatorade bars were designed as fuel for athletes which is why they’re the perfect bars to eat after a workout. The high protein content aids muscle recovery whilst the high carbohydrate content releases energy to help refuel your body after a grueling workout. The bars are made from whey protein isolate which helps aid weight loss.

QUEST BAR

Great for curbing cravings

200 calories, 8g fat, 24g carbohydrate, 1g sugar, 14g fiber, 21g protein

Quest bars come in a range of great flavors like Chocolate Sprinkled Donut and Cookie Dough that will curb your cravings and satisfy your sweet tooth. These bars are great for a snack between meals, coming in at only 200 calories and packed with protein and fiber to make you feel full. With only 1g of sugar, these are a treat not to be missed.

GOMACRO PROTEIN BAR

Great for clean eating

280 calories, 10g fat, 36g carbohydrate, 14g sugar, 3g fiber, 11g protein

The perfect bar for those trying to eat clean whilst losing weight. Gomacro have a huge variety of flavors, and all their bars are made with raw ingredients such as nuts, and vegan-friendly chocolate. They are 100% organic, vegan, Kosher, GMO-free, and are gluten, dairy, and soy-free.

SPECIAL K PROTEIN BAR

Great for breakfast on the go

180 calories, 6g fat, 22g carbohydrate, 16g sugar, 5.6g fiber, 12g protein

Breakfast is an important meal when you’re trying to lose weight as it helps prevent you from overeating throughout the rest of the day. These Special K Protein Bars are great for those times when you’re too busy to prepare breakfast. With a range of great flavors and wide availability in most stores, these are a perfect snack to grab on the go