We all know the feeling: It’s 4 p.n., and suddenly hunger strikes. You’ve been on track with your weight loss goals all day with a breakfast smoothie and kale salad at lunch. But with a few hours until dinner, you’re thinking about that bag of chips you shoved in the back of your cabinet a few weeks ago. Rather than cave and start chowing down on the chips, which — let’s face it — won’t fill you up anyway, you’ll want to go for something healthier and more filling. This is where protein bars come in. A high-protein diet is proven to help with weight loss and managing appetite. So, the next time you feel a mid-afternoon craving, make sure you have a few of these bars on hand.
How protein bars can help with weight loss
Here’s the science behind why protein is a crucial component of losing weight: “Because of protein’s role in carbohydrate metabolism, it actually helps promote satiety (the sense of fullness that we get when we have had enough to eat), which curbs unnecessary eating, and helps stabilize blood sugar response, which decreases inflammation and reduces excess body fat storage,” says Michelle Wong, RD with Life Time. Similarly, with proper hormone and enzyme production, the body is actually able to function optimally. Wong adds that when it is not able to do this, it does not have the energy to focus on losing weight because it’s so focused on getting back to what we call homeostasis, or a state of equilibrium for the body. Also, lean muscle tissue can be a critical component to weight loss because it is more metabolically active than fat tissue. Pound for pound, lean muscle tissue can burn 2-3 times as many calories as fat tissue, Wong explains. Thus, more lean people typically burn more calories while at rest than those with more body fat. “With the right ingredients, these bars can make for a quick, convenient snack to power your day while also helping with weight management,” says Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. More specifically when looking at the body, protein can help reduce our hunger hormone, also known as ghrelin, and boost our satiety leading to less overall calories consumed, Burgess adds. It’s important to note that while protein bars can be a great way to supplement your protein intake, they shouldn’t be your only source of protein. “To ensure you’re getting adequate protein, include other sources of protein throughout the day with each meal and snack, such as chicken, fish, eggs, yogurt, beans, and nuts,” Burgess says.
What to look for in a protein bar
When choosing a protein bar, be sure to turn it over and look at the nutrition label. “Aim to choose a bar that contains at least five grams of protein and less than 10 grams of added sugar,” Burgess explains. “Take a look at the ingredients list too. Choose a protein bar with whole food ingredients you can pronounce–the smaller the list of ingredients, the better.” Wong offers this guide to choosing the healthiest protein bars:
Best protein bars for weight loss
Munk Pack Keto Nut & Seed Bar, $24.99 for a 12-pack
These bars from Munk Pack are filled with plant-powered ingredients like almonds, pumpkin seeds, and peanuts. “My favorite flavor is the sea salt dark chocolate! What’s great about these bars is they contain 0 grams of added sugars since they are naturally sweetened from a rare sugar called allulose,” Burgess states. “Plus, they contain up to 5 grams of fiber and 6 grams of protein. This protein and fiber help keep us fuller and more satisfied for longer.” Try chopping up these bars and serving over yogurt in the morning for a protein-packed parfait!
Bob’s Red Mill Bars, $6.99 for a 5-pack
You probably know and love their oats so these Bob’s Red Mill bars are another perfect addition to the pantry. They come in three different flavors made for peanut butter lovers! “I recommend stocking up on these bars because they contain real ingredients you can pronounce and pack in 7 grams of protein per bar. These bars make a great option for fueling workouts, which is an important part of weight management. Toss one in your purse, gym bag, or lunch box to enjoy as the perfect pre or post-workout snack,” says Burgess.
Larabars, $12.59 for a 12-pack
Since these bars don’t have ingredients that will melt, they’re perfect to take for outdoor activities like running, camping, or hiking. These peanut butter cookie Larabars contain all natural ingredients and no added sugars. “I love how they are made from just 3 ingredients and are naturally sweetened from dates,” Burgess explains. “Not having added sugar is good news because theAmerican Heart Association recommends keeping our added sugars intake to a minimum to help prevent excess calories which could lead to weight gain.”
Naked Bars, $29.99 for a 12-pack
If you’re looking for a bar with actual protein powder in it, try these Naked Nutrition bars in both chocolate and peanut butter flavors. They’re filled with wholesome ingredients like nut butter and whey protein, says Burgess. Each bar contains 180 calories while keeping the sugars low at just 5 grams of added sugar per bar. They also contain 15 grams of protein which can help us feel fuller longer. Take a bar with you to the gym to enjoy as a convenient snack after a bout of strength training.
Perfect Bar, $24 for an 8-pack
Thesesnack-sized bars are great to grab on the go, especially for travel! “They stay fresh out of the fridge for up to one week so feel free to take on long plane rides or road trips. Each mini bar contains just 130 calories while packing in 6 grams of protein. This smaller size is a great way to pump up your daily protein while also reducing calories to promote weight loss.
Built bars, $24 for a 16-pack
“These are good for muscle recovery after a workout because the protein is on the higher end at almost 20g per bar,” says Morgyn Clair, MS, RDN, registered dietitian and author at Fit Healthy Momma. “These are a good choice because they offer a lot of protein for relatively few calories.” Buy it here.
Kind Protein, $18.36 for a 12-pack
Calling all peanut butter lovers! This high-protein bar is perfect for the middle of the day when hunger strikes. “I recommend eating this as a replacement for a salty/sweet snack craving. It has 12g protein and a good amount of protein to help get through an afternoon slump,” Clair states.
Luna Protein, $6 for a 6-pack
Available in most food stores, this protein bar is great to have before exercising in the morning. “Another good choice for a post-workout bar because it is light on the stomach and higher in protein than some,” says Clair. “I also like it as a pre-workout snack with half a banana to increase my energy. I like this choice because it is one of the tastiest options.”
Think! High Protein Bars, $18 for a 10-Pack
“These are great for when you are traveling–I always have one in my bag when I am on a plane,” says Nicole Avena, Ph.D., nutrition consultant, Assistant Professor of Neuroscience, Mount Sinai School of Medicine and Visiting Professor of Health Psychology, Princeton University. “They have 20 g of protein and 0 g of sugar, and they have options for people who are following keto, which is great!”
NuGo Bar, $20 for a 12-pack
These are great because they are sweetened with chicory root and real chocolate. They have 17 grams of protein, are low carb and they also have vegan options. “I like these for a mid-day snack,” says Avena. “My favorite is the Chocolate Mint.”
One Bar, $24.99 for a 12-pack
“Eat it as a meal replacement or as a snack,” Brenda Peralta, registered dietitian, sports nutritionist, health coach, and certified diabetes educator for FeastGood.com, explains. “It has 20 grams of protein and it has 8g of fiber. Fiber helps you increase your fullness levels.”
RX Bar, $6.59 for a 4-pack
Eat it as a snack on the go. “It is natural, doesn’t have any processed foods,” Peralta. “It is not so high in protein (12 g), but I recommended it for people that are looking for a more natural approach.”
Quest Bar, $24 for a 12-pack
Peralta recommends this protein bar as a snack or after-dinner treat. It’s low in carbs (4 g) and high in protein (20 g).
Pure Protein Bars, $12 for a 12-pack
Have it as a snack and post-workout meal, says Peralta. It is high in protein (20 g) and moderate in carbs (16 g). It doesn’t have a lot of sugar (2g).
No Cow Bar, $29.99 for a 12-pack
Perfect as another snack option! “It is gluten-free and non-GMO,” Peralta explains. “It has a good protein content (21 g).” Next up, 40 Delicious, High-Protein Breakfast Foods You Need to Incorporate Into Your Morning Routine ASAP.
Sources
American Journal of Clinical Nutrition: “The role of protein in weight loss and maintenance”Michelle Wong,Life Time RDMackenzie Burgess,RDN, registered dietitian nutritionist and recipe developer at Cheerful ChoicesAmerican Heart Association: “Added Sugars"Morgyn Clair, MS, RDN, registered dietitian and author at Fit Healthy MommaBrenda Peralta, registered dietitian, sports nutritionist, health coach, and certified diabetes educator for FeastGood.comNicole Avena, Ph.D., nutrition consultant, Assistant Professor of Neuroscience, Mount Sinai School of Medicine and Visiting Professor of Health Psychology, Princeton University
