Choosing a Protein Bar

6 Things To Look For In Any Protein Bar

When you're in a rush, one option that you may decide to turn to is a protein bar. Or in some cases, you may just find that there is one particular protein bar that you find absolutely delicious (many, in fact, could easily be mistaken for a full-fat chocolate bar) and want to include it in your diet on a regular basis.

Whatever your reason for choosing a protein bar is, it's important that you're making the decision of which one to choose wisely.

Not all protein bars are made the same way and while some will help you reach your muscle building and fat loss goals, an equal number will detour you down the other pathway.

By understanding the six key factors you should be looking for in a protein bar, you will help make the best decision possible.

Here's what you need to know.

1. Total Calorie Count
The first factor to think about is the total calorie count. If you're on a fat loss diet, downing a 400 calorie protein bar isn't exactly going to make fat loss easy.

If you only have a total of 1200 calories that day to take in, that's a third wasted on this snack!

You'd be far better off filling those 400 calories with 6 ounces of fish, half a cup of rice, and 2 cups of steamed vegetables.

On the flip side, if your goal is to build lean muscle mass and you're struggling each day to get enough calories in, a 400 calorie protein bar may seem like a heaven-sent.

It's important that you always look at the calorie level of the protein bar you're choosing because they can be highly variable.

Mistaking one for the other could very rapidly cancel out any fat loss progress for the day or provide very little benefit for muscle building.

Good alternative bars for those who are seeking fat loss include BioNutritional Power Crunch or Choklat Crunch bars, Apex Protein Cookies, or EAS Myoplex Lite Bars. These have fewer calories but still contain a good dose of protein.

2. Total Number Of Carbohydrates
Second, also be sure you take a peek at the carbohydrate content of the bar. This can be extremely variable as well, especially with all the lower carb products coming out on the market.

For someone who is looking to lose fat, you probably don't want to go much over about 30 grams of carbs per bar, and this could even be too high depending on your overall diet protocol.

If you're using the bar immediately after a workout, then you can afford more carbohydrates since the main objective at this time is to have a high carbohydrate intake.

When this is the case though and the protein bar is your post-workout meal, then you'll also want to try and choose a bar that's as low in fat as possible, since fat should be avoided during this time period.

3. Presence Of Sugar Alcohols
When you're choosing a protein bar that is quite low in total carb count, then the next thing you need to be sure you look for is the presence of sugar alcohols. While many people will have no problem tolerating these, for others major issues can arise.

Some of the things that can occur include bloating, diarrhea, cramps, and bad gas. You will have to try them out for yourself to see if you react this way, but if you don't, these can be a very helpful fat loss aid.

4. Ingredient Panel Listings
After checking out the calorie and carb counts, then look down and glance through the ingredient listings. The big thing to watch for here is the form of carbohydrates contained in the protein bar. Ideally you want to avoid high amounts of high-fructose corn syrup.

Many bars will have some HFCS in them, but if it's lower on the list this will be a better choice than a bar that has it listed as the second or third ingredient (if it's the first ingredient, you best put that one back).

5. Dietary Fat Content
Next, also be sure you check out the fat content to be sure on that too. Unless you are using the protein bar post-workout as mentioned above, it's a good idea to find a bar that does contain some fat since this will slow down the release of the carbs into the blood stream and make it more balanced overall.

Just watch the level of saturated or trans fat, aiming to keep those as low as possible. If you can find a good bar with a healthy amount of dietary fat this will make for a far better addition to your diet plan and will definitely be a smarter choice than one of the commercial granola bars that are on the market that can contain trans fats.

6. Carbs To Protein Ratio
Finally, the last thing you'll want to check out is the carbs to protein ratio of the protein bar. This is important because you want be sure the protein content is high enough when compared to the carbohydrates.

If it has a very poor protein to carb ratio (meaning there are far more carbs than protein), you aren't really doing much better than those cereal bars you find in the supermarket.

The protein content is what makes a protein bar a protein bar, so it's something you shouldn't go without.

The best scenario for fat loss will be a 2:1 ratio of protein to carbs, but in some cases a 1:1 ratio would be fine too. Then if you're looking to build muscle or use the bar after a workout, you'll want to get closer to a 1:2 ratio.

10 Common-Sense Weight Loss Tips

If you are looking to lose weight, then these 10 common weight loss tips are sure to help you out:

1. Eat More Fiber
Fiber - which is plentiful in sprouted-grain breads, the skin of fruits, and oats – may be the easiest and most effective way to boost weight loss.

Fiber, research shows, may slow the breakdown and absorption of nutrients, which could lead to a much slower release of sugar in your blood.

And this could positively affect your insulin levels.

Insulin, in elevated amounts, may promote weight gain and fat storage, therefore potentially negating your weight loss efforts.

Plus, fiber-rich diets have also been shown to control appetite better by making you feel fuller (for longer too!), which could easily prevent overeating when you eat your next meal.

It is recommended to get at least 25 grams per day of fiber in order to promote greater weight loss!

2. Start Small
You should start by making small changes to your overall lifestyle.

If you don’t exercise now, try adding in a  five- or ten-minute walk to your day.

Or change out ONE unhealthy food you enjoy, and replace it with something healthy.

These small changes to your lifestyle may result in slow – but very gradual – weight loss!

3. Stay Away From Processed Foods
Food like processed meats, cookies, crackers, and snack treats – may end up doing nothing but boosting your weight gain.

Most processed foods are full of refined white flours, sugars, fats, and trans-fats, which could only BOOST your weight gain and may pose dangers to your health.

Stick with as much whole food as possible.  Foods such as fruits, lean meats, and vegetables are perfect for keeping your weight loss on track.

4. Weigh-in Every Day

Many people say that you should only weigh yourself once a week, in order to prevent frustration and motivation.

But weighing in regularly (i.e., every day) may keep you on track, since you will be able to track and see a steady decline (or ups and downs).

Then you will have more knowledge on things you need to change, like eating patterns, in order to lose as much weight as possible.

The downside to this, however, is that you may feel discouraged at first when there are small fluctuations in your weight.

However, once you make the appropriate changes (snacking, portion size, and meal timing) you should see the scale start turning back - or in the right direction.

5. Include Green Tea

What can you say about green tea?

Everything!

Green tea has been shown in research to boost metabolism, therefore helping you to burn more fat throughout the day.

This ancient – and one of the most widely consumed beverages – has also been linked to better blood sugar control.

The reason: green tea is full of antioxidants and polyphenols – like ECGC – which has been widely researched for their respective stimulators for weight loss.

You should replace sodas, sweetened beverages, or even diet soda for green tea.

This may boost your metabolism and lead to better – no, GREATER – weight loss results.

6. Water, Water, Water

Did you know that THIRST is often confused with hunger?

It’s true!

Drinking enough water is a very BASIC tip, but it’s also the most commonly overlooked weight loss secret!

Since your body is mostly made of water, then you would think that you would want to always stay properly hydrated!

Drinking water before a meal may lead to less food intake – due to fullness – which will help you eat less.

And, water is a great substitute for high-calorie, sugar-laden sodas and energy drinks.

7. Eat SLOWER
Want an easy trick for the dinner table: eat SLOW!

It has been shown that it takes 20 minutes for your brain to register when there is food in your stomach and when you are full.

By eating slower, you take your time, and allow those signals to reach your brain.

This could lead to satisfaction as opposed to overeating at breakfast, lunch, or dinner!

And - trust me - this will be GREAT for your hips, butt, thighs, and ABS!

8. Substitute Foods
Like I mentioned in number two, try substituting unhealthy foods with healthier ones!

This may reduce your caloric intake, plus give you nutrients such as fiber (skin of apples), vitamins, and minerals that your body needs to boost fat loss.

Plus, healthier foods may be lower in calories and fat, which may be perfect for boosting calorie burn and promoting weight loss.

9. EXERCISE
You already know that exercise may make you healthy and fit.

But in order to use exercise as a way to burn fat, you need to vary your intensity.

Of course, regular cardio and strength training may burn fat and help you get a lean, trim figure, but high-intensity exercise has been shown to boost weight loss and fat burning MORE effectively than other forms of exercise.

Body weight training (hmmm, we do that in boot camp quite often!)– may be another way to boost fat burning while varying your intensity.

So, if you are looking to boost fat burning and get in the BEST shape of life, consider trying interval training mixed with bodyweight training to maximize your body’s fat burning potential.

10. Get More Sleep
Many studies have shown that lack of sleep may be detrimental to your fat loss success.

Lack of sleep may cause you to crave and seek out high-calorie foods – that, most of the time, go straight to your hips, thighs, and butt.

Plus, sleep deprivation may alter your mood, increase fogginess, poor concentration, and low motivation to exercise or eat at right.

Shoot for at least six to eight hours of sleep to maximize your fat and weight loss results.

Lose More Weight – Today!

If you are on a quest to lose weight, then these 10 common sense weight loss tips are for YOU!