Losing weight can be challenging, especially when trying to find snacks that are both tasty and healthy. Protein bars can be a great option to help you stay on track, serving as meal replacements, reducing your hunger, and providing the nutrients you need to support your weight loss goals.
Benefits of Protein Bars for Weight Loss
Adding more protein to your diet is an effective way to promote weight loss. Research shows eating at least 20 grams of protein at breakfast can really help. In addition to protein, protein bars usually contain other nutrients like vitamins, minerals, healthy fats, and fiber.
Meal Replacement
Protein bars can be a quick meal when you're busy. They come in set sizes, so it's easy to know how many calories you're eating. Many protein bars have a mix of nutrients like a regular meal but with fewer calories. So you can use them on days when you don't have time to cook or eat a full meal and still be on track with your weight loss journey. [1]
While a protein bar isn't as good as a meal made with different healthy whole foods, it can work well when you're in a hurry or don't have time to prepare a full meal. Some protein bars are formulated to be higher in calories and protein so that they can be used as a meal replacement when preparing a meal isn’t an option. They can be especially helpful for those with increased calorie and protein needs, such as athletes and growing teenagers. Higher-calorie protein bars can also help people gain weight and muscle mass. People who have lost weight due to a chronic illness and people trying to gain weight for body composition purposes typically need to eat every few hours to ensure they’re consuming enough calories to support weight gain.
Aids in Satiety
Satiety means feeling full after eating. Protein bars help with this because they have a lot of protein, which takes longer to digest than carbs. Eating more protein actually increases hormones that make you feel full, like GLP-1, peptide YY, and cholecystokinin. [2]
Read also: Protein Coffee Smoothie Recipe
It also lowers the hormone that makes you feel hungry, called ghrelin. [3] Protein also takes longer to digest than carbohydrates, which means it stays in your stomach longer, keeping you full for a longer time. [4] If you eat more protein instead of some carbs and fat, you might feel less hungry and more satisfied. This could help you eat fewer calories overall. This is especially helpful if you are on a caloric deficit diet or doing body recomp. Adding more protein to your diet is one of the most effective ways to lose weight. Studies show that protein can help curb your appetite and keep you from overeating. Therefore, starting your day with a high-protein breakfast may be an effective weight loss tip.
Increases Protein Intake
Protein is one of the most important nutrients for your body. According to Dr. Gabrielle Lyon, you should eat around 1.2 to 1.6 grams of protein per kilogram of your body weight. [5] This sounds easy, but it can be quite difficult. For example, if you weigh 80 kilograms, you need to eat 96 grams of protein per day. Even if you manage to eat 30 grams per meal (breakfast, lunch, and dinner), you only reach 90 grams, and eating 30 grams per meal is not easy.
This is where protein bars can help. A typical protein bar has around 20 grams of protein. If you have two bars a day, one between breakfast and lunch and another between lunch and dinner, you get an extra 40 grams of protein. This makes it easier to reach your daily protein goal through your regular meals. Protein bars provide a quick and convenient source of protein and calories and can help increase your intake of essential nutrients.
How Protein Helps You Lose Weight
This is because the body uses more calories to metabolize protein, compared to fat or carbs. Protein also keeps you feeling fuller for longer (4, 5, 6, 7, 8).
One study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks (9). Another study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60% (10). In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.
Read also: Wound Healing: The Protein Connection
All the women in the study lost weight. However, the high-protein group lost about half a kg (1.1 lbs) more, and a larger percentage of body fat (11). Protein may also help you maintain weight loss in the long term. A study found that increasing protein from 15 to 18% of calories made dieters regain 50% less weight (12, 13, 14). Adding protein to your diet is a very effective way to lose weight. It may also help dieters sustain long-term weight loss.
High-Protein Breakfasts Help You Eat Less Later
Many studies are examining how protein at breakfast affects eating behavior. Some of them have shown that high-protein breakfasts reduce hunger and help people eat up to 135 fewer calories later in the day (15, 16, 17). In fact, MRI scans have shown that eating a protein-rich breakfast reduces the signals in the brain that control food motivation and reward-driven behavior (18).
Protein also helps you feel full. This is because it activates the body’s signals that curb appetite, which reduces cravings and overeating. This is mostly due to a drop in the hunger hormone ghrelin and a rise in the fullness hormones peptide YY, GLP-1 and cholecystokinin (19, 20, 21). Several studies have now demonstrated that eating a high-protein breakfast changes these hormones throughout the day (4, 16, 22, 23, 24, 25). High-protein breakfasts reduce calorie intake later in the day. They improve the levels of your appetite-regulating hormones, leading to reduced hunger and cravings.
How Protein at Breakfast Helps You Lose Weight and Belly Fat
High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat. Dietary protein is inversely related to belly fat, meaning the more high-quality protein you eat, the less belly fat you have (26, 27).
One study of obese, Chinese teens showed that replacing a grain-based breakfast with an egg-based meal led to significantly more weight loss over 3 months. The higher-protein breakfast group lost 3.9% of their body weight (about 2.4 kg or 5.3 lbs), while the lower-protein group lost only 0.2% (0.1 kg or 0.2 lbs) (23). In another study, people on a weight loss program received either an egg breakfast or a bagel breakfast with the same amount of calories. After 8 weeks, those eating the egg breakfast had a 61% higher reduction in BMI, 65% more weight loss and a 34% greater reduction in waist measurements (25). Eating protein for breakfast can lead to significant weight loss, especially if you have a lot of weight to lose.
Read also: The ultimate guide to protein coffee benefits.
Protein May Slightly Boost Your Metabolism
Speeding up your metabolism can help you lose weight, as it makes you burn more calories. Your body uses much more calories to metabolize protein (20-30%) than carbs (5-10%) or fat (0-3%) (4). This means you burn more calories by eating protein than by eating carbs or fat. In fact, a high protein intake has been shown to result in an extra 80 to 100 calories burned each day (8, 28, 29).
A high protein diet can also help prevent muscle loss during calorie restriction, and partly prevent the reduction in metabolism that often comes with weight loss, often referred to as “starvation mode” (11, 30, 31, 32, 33). A high protein intake has been shown to boost metabolism by up to 100 calories per day. It can also help you maintain muscle mass and a high metabolism when you restrict calories.
Buying Guide: What to Look for in Protein Bars for Weight Loss
Protein bars are made with different ingredients and are formulated for different purposes, which means their nutrition content varies considerably. Most protein bars contain at least 10 grams of protein per serving. However, the protein content of protein bars varies significantly-from less than 10 grams of protein per bar to over 30 grams per bar. Some bars are also higher in fiber, carbohydrates, and fats. There are also considerable differences in sugar content. Many bars pack several teaspoons of added sugar per serving, while others are sugar-free or sweetened with sugar alternatives like monk fruit or sugar alcohols. Protein bars are generally safe for most people and come with few risks. However, they are made with a variety of ingredients, some of which can negatively affect health if overconsumed. Lastly, protein bars vary in calorie content. Protein bars meant to be used as meal replacements can be high in calories.
Protein Amount
When choosing a protein bar for weight loss, check how much protein it contains. Look for bars with at least 10 grams of protein per serving. A high protein intake can help you build lean muscle while you're losing weight. Some bars offer up to 20 grams of protein. Choosing the ones that fit your diet is helpful. For example, if your diet already has a lot of protein, you might be ok to choose a bar with lesser protein like 10 g. Look for protein bars that contain at least 10 grams of protein per serving.
The type of protein matters too. Whey, casein, and soy are complete proteins that contain all essential amino acids. Plant-based proteins like pea or rice protein can also be good options, especially when combined. However, it's important to keep in mind that plant proteins and animal-derived proteins differ in their amino acid profiles, which can affect their overall effectiveness. So carefully consider your dietary needs and preferences when choosing the protein source.
Calorie Content
Pay attention to the number of calories in each protein bar. For weight loss, you want a bar that's filling but not too high in calories. Look for bars with around 200 calories. This range can provide enough energy and nutrients without adding too many calories to your daily intake. There are also protein bars with very low calories (under 150). However, the problem with these low-calorie bars is that they might not be very filling as a snack. Most protein bars made for snacking contain about 150-250 calories, but meal replacement bars typically contain 300 calories or more.
Remember to factor in the bar's calories as part of your total daily calorie goal. Some bars might be marketed as low-calorie but contain artificial sweeteners or fillers to make up for taste, so always check the ingredient list. Balance is key - a slightly higher calorie bar with more protein and fiber might keep you fuller longer than a very low-calorie option. Choose a bar that contains adequate calories if you're eating it as a meal replacement.
Presence of Sugar Alcohol
Check if the protein bar contains sugar alcohols. These are sweeteners that have fewer calories than regular sugar. They're often used in low-calorie or sugar-free foods. They are added to reduce the calorie and sugar content of protein bars. The problem with these sugar alcohols is that they can be tricky for our bodies to handle, especially if we eat a lot of them quickly. These sweeteners, while useful for some people, can potentially cause digestive issues. [6] Common sugar alcohols include sorbitol, maltitol, and erythritol. They're often listed separately from sugars on nutrition labels.
So, to avoid potential gastric issues, it is recommended to opt for protein bars with the lowest amount of sugar alcohols. Studies show that limiting your sugar alcohol intake to 10 grams a day is a safe amount. [7]
Added Sugars
The American Heart Association recommends limiting added sugars to no more than 6% of calories per day. The bars we tested ranged from 0 to 17 grams of added sugars. Keating suggests choosing a bar with no more than 7 grams. Natural sources of added sugars, such as concentrated fruit juices and honey, aren’t much better than sugar and syrups. On the flip side, take a second glance at bars with zero added sugar. Some of them are smart choices because they get their sweetness from dried fruit, but others use artificial sweeteners.
Other Considerations
- Ingredients: Always read ingredient labels to ensure a product is appropriate for your needs. Protein bars contain a wide variety of ingredients-some of which you might want to limit or avoid.
- Taste: Protein bars come in a variety of flavors, and many are available in sugar-free versions.
- Price: Protein bar prices can vary considerably.
- Common allergens and irritants: Allergens include wheat, soy, eggs, dairy (for example, whey protein powder) and nuts.
How We Picked the Best Protein Bars for Weight Loss
We chose protein bars with high-quality protein sources with at least 10 grams of protein per serving. We wanted bars to help with weight loss by keeping you full and adding to your daily protein intake. Whether you are going to the gym or doing home workouts, you need to maintain an adequate protein intake.
We also checked for good protein sources, like whey, casein, soy, and pea protein. These provide all the essential amino acids your body needs.
Fiber Content
We also looked at how much fiber each bar had, which is important for weight loss because it makes you feel full for a longer time. This can stop you from eating too much and improve your overall gut health. Fiber is a type of carbohydrate that your body can't digest. It comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and can help lower cholesterol and blood sugar levels. Insoluble fiber adds bulk to your stool and helps food move through your digestive system. Both types are important for weight loss and overall health. We looked for bars with at least 3 grams of fiber per serving.
But be careful not to eat too many protein bars for your fiber. The type of fiber in these bars can upset your stomach in large enough amounts. To increase your fiber, we suggest fruits and vegetables. When evaluating the fiber content of bars, aim for 3 to 5 grams of fiber, says Jackson.
Adherence to Diet Restrictions and Preferences
We know that people have different dietary needs and preferences. So, we included protein bars that fit various diets. We looked for options that were gluten-free, dairy-free, vegan, and keto-friendly. We checked the ingredient lists carefully to make sure the bars matched their claims. And most importantly, we picked these based on taste, texture, previous experience, and overall eating experience because who wants to eat something that tastes horrible?
Top 5 Protein Bars for Weight Loss
Pure Protein Bars - Best Overall Protein Bar for Weight Loss
These bars mix healthy fats with various chocolate flavors, making them feel indulgent even though they're low in sugar. It is pretty chewy, and the base is hard when you bite into it, so it may take some time to finish the bar.
I like that this bar is budget-friendly, at only about $1.40 per bar, which is close to what you'd pay for a scoop of most whey protein powders. You can also regularly find them in bulk at Costco. They're tasty enough to satisfy cravings, gluten-free, under 200 calories, and the saturated fat is on the lower end of the spectrum. Protein is higher than carbs, which is rare. So if you want to lose weight with no diet constraints, care little about taste, yet want a budget-friendly meal replacement option, then this bar is it.
Summary for Pure Protein
- Calories Per Serving: 180-200
- Flavors: Birthday Cake, Chewy Chocolate Chip, Chocolate Deluxe, Chocolate Peanut Butter, Cookies & Cream, Lemon Cake, and more
- Main Source of Protein: Whey Protein Concentrate
- Protein Per Serving: 20-21g
- Price per bar: $1.41
Pros
- Low-calories
- 20 grams protein
- Tastes good (enough)
- Costs less than $2 per serving
- Many flavor options for different tastes
Cons
- Chewy and hard to bite into.
- Slightly chalky residue and aftertaste.
- Not recommended for those who are allergic to soy or milk
- Some flavors contain added sugar, maltitol, or corn syrup, while others have all three.
Perfect Bar: Most Filling Protein Bar for Weight Loss
These bars are unique, as they’re the only ones on this list that require refrigeration. It combines freshly ground nut butter with organic honey and over 20 organic superfoods, making them both nutritious and tasty. They are slightly pricier, at about $2.49 per bar, but the quality ingredients make it worth it and it’s really filling. So is a viable full meal replacement. Each bar provides 17 grams of whole-food protein, making it an ideal option for a quick energy boost as well. The bar tastes great. It’s soft but has a slightly chalky texture. The flavor is solid, especially if you like peanut butter. The only downside is that it is higher in sugar content than other bars and difficult to take with you on the go, because it does require refrigeration.
Summary for Perfect Bar
- Calories Per Serving: 330-340
- Flavors: Peanut Butter, Coconut Peanut Butter, Fruit & Nut, Dark Chocolate Chip Peanut Butter with Sea Salt, Almond Butter, Dark Chocolate Almond, Blueberry Cashew, Maple Almond, Chocolate Hazelnut Crisp
- Main Source of Protein: Nut Butters
- Protein Per Serving: 12 - 17g
- Price per bar: $2.49
Pros:
- Uses wholesome, real-food ingredients
- Delicious and indulgent flavors
- Contains over 20 superfoods
- Tastes great
Cons:
- Higher price per bar
- Has added sugar
- Needs refrigeration
Bulletproof Protein Bar - Best Low-Carb Protein Bar for Weight Loss
Each of these Bulletproof bars has 11 grams of protein and only 4g of carbs. While the protein is not a huge amount, it's still enough to give you a protein boost that can help curb those annoying between-meal cravings. And with only 4 grams of carbs, you don’t have to worry about your blood sugar spiking and then crashing. However, it is on the pricey side, costing up to $2.40 per bar and hard to find in stores. We got ours online through Amazon. The bar was not my favorite. Taste like a peanut butter cardboard. There's texture was nice though, soft and dry. But for such a low amount of carbs, very worth it if your goal is to minimize carb. There are a few additives, like gums and glycerin, which don't contribute much nutritionally. So, if you are sensitive to these, you might want to pick another option.
Summary for BulletProof
- Calories Per Serving: 150
- Flavors: Peanut Butter Chocolate Chip, Coconut Chocolate Chip, Salted Caramel, Chocolate Mint Chip
- Main Source of Protein: Pea Protein
- Protein Per Serving: 11 g
- Price: $2.40
Pros
- 11 grams of protein
- Low in sugar (1 gram per bar)
- Gluten-free and dairy-free
- Variety of flavors
- Contains fiber (9-10 grams per bar)
Cons
- Lower protein content compared to some other bars
- Hard to find in most grocery stores
- Texture is a bit chewy and dry
- Contains artificial sweeteners
think! Bars - Best Low-Sugar Protein Bar for Weight Loss
think! Bars are perfect if you are on a low-sugar diet. My favorite flavor, the Chocolate Crème Cupcake, tastes like a real cupcake, isn’t gritty, and has no aftertaste. It’s gluten-free, the texture is good and soft, the cholesterol level is low, and overall a solid protein bar. On the flip side, it does have 7g of erythritol per bar, which should be ok for most people, but if your tummy isn't able to handle that, you might want to skip this one. It also has higher calories and higher fat from saturated fat. Despite the low sugar, the net carbs are high and would not be my go-to during low-carb cycles. The protein content is also low compared to other brands. Lower than 19% of total calories and less than carbs. Total sugar is very low at only 1g, but the sugar alcohol content is up there at 12g.
Summary for think! Protein
- Calories Per Serving: 180-220
- Flavors: Creamy Peanut Butter, Brownie Crunch, Chunky Peanut Butter, Lemon Delight, Chocolate Fudge, Double Caramel Bliss, Cookies and Creme, Berries & Creme, Coconut Cake, White Chocolate, Maple French Toast
- Main Source of Protein: Milk Protein Isolate, Whey Protein Isolate
- Protein Per Serving: 10g
- Price per bar: $1.80
Pros:
- Gluten-free
- No artificial sweeteners
- Low in sugar (1g per bar)
- Tasty flavors that mimic desserts
- Convenient for on-the-go snacking
- Good source of healthy fats (14g per bar)
Cons:
- It could be too sweet for some
- Lower in protein compared to other protein bars
- Relatively high in calories for the protein content
- Contains sugar alcohols, which can cause digestive issues for some people
RXBar - Best High-Fiber Protein Bar for Weight Loss
RXBars are for you if you want a protein bar made from whole foods without artificial ingredients. It tastes almost homemade, has no graininess or aftertaste, and even feels healthy. I like how the packaging states the ingredients of each bar, and the protein comes mostly from egg whites. The only downside is the protein-to-calorie ratio. Go for this one if you value ingredient transparency and don't mind paying more for quality.
Summary for RXBar
- Calories Per Serving: 200-220 (varies by flavor)
- Flavors: Chocolate Sea Salt, Peanut Butter, Blueberry, Coconut Chocolate, Maple Sea Salt, Mixed Berry, Peanut Butter Chocolate, and more
- Main Source of Protein: Egg Whites
- Protein Per Serving: 10g - 12g
- Price per bar: $2.35
Pros:
- Made with simple, whole-food ingredients
- No artificial sweeteners or added sugars
- Good source of protein and fiber
- Many flavors to choose from
- Gluten-free and dairy-free
- Transparent labeling
Cons:
- Higher in calories compared to some protein bars
- Contains dates, which are high in natural sugars
- Some flavors can be tough or sticky to chew
- Relatively expensive
The Importance of a Balanced Diet
While protein bars can be a convenient and effective tool for weight loss, it's important to remember that they are not a magic bullet. A balanced diet that includes plenty of fruits, vegetables, and whole grains is essential for overall health and well-being. Protein bars are more nutritionally complete than many other convenience foods like chips and cookies.
Most nutritionists emphasize that even when consuming nutrition bars, don't let them crowd whole foods out of your diet. For a quick snack, you may be better off eating an apple or a banana. Instead of a nutrition bar, Jackson says you can choose an alternative snack like a container of low-fat yogurt with high-fiber cereal sprinkled in it, or a fiber-rich bagel with a tomato and a small slice of low-fat Swiss cheese melted on it. Consume some real food along with the bar. "People can eat grape tomatoes with their bar, or a piece of fruit," says Jackson.
Conclusion
Protein bars can be a valuable addition to a weight loss plan when chosen carefully and used in moderation. By paying attention to the protein content, calorie count, sugar alcohol content, and other factors, you can find a protein bar that fits your individual needs and helps you achieve your weight loss goals. Remember to combine protein bar consumption with a balanced diet and regular exercise for optimal results. Protein bars provide a quick and convenient source of protein and calories and can help increase your intake of essential nutrients. Protein bars might also help support health goals and improve nutrient intake.