Protein bar and weight loss: what should we really expect?
According to a recent study by Crédoc(1), the French consume enough protein and have no deficiency of essential amino acids. Yet we see blooming on the stalls all kinds of high protein products, supposed to boost health. In the running, protein bars. Are these small snacks nutritionally interesting and above all, does eating a protein bar every day allow weight loss?
What is a protein bar?
It is a barwith high nutritional value, containing moreproteinthan other macronutrients–carbohydratesor fats. Thus this type ofsnackcontains at least 20 g of proteins, the richest (so-called high protein bars) holding up to 30 g – 35 to 50% of the total mass of the product.
- The sources of proteinto make them vary, including:
- whey protein, in other words whey or whey, which is the residual liquid part of milk coagulation;
- casein, also extracted from milk;
- egg albumin, i.e. the protein contained in egg white ;
- vegetable proteins, from soy, legumes (such as peas), hemp, algae (such as spirulina) or oilseeds.
Protein bars were, for a long time, exclusively intended and consumed by athletes andbodybuilding enthusiasts. But with the growing popularity of high-protein and “low carb” diets, such as theAtkinsandDukandiets or the ketogenic diet (keto diet), and the recent craze for fitness, the protein bar has become a consumer product.
Finally, it should be noted that a distinction must be made betweenprotein bar, energybar andmeal replacement bar. The second aims toprovide energy (via a caloric intake) and is therefore rich in carbohydrates. The third is intended toreplace a mealand is supposed to provide the body with all the nutrients it needs.
Can eating protein bars help with weight loss?
We hear, right now, just about anything and everything about proteins. They would prevent the onset of cancer, lower bad cholesterol, boost the immune system… But they are especially evoked as the sine qua non way to lose weight. Some truths must be restored:
yes, proteins are complex molecules, made of amino acids, and perform different functions in the body – structural, hormonal, enzymatic, motor… They areessential for good muscular and immune healthhealth;
- no, they are not the right answer to all types of overweight ;
- no, eating high protein is not enough to lose weighttag. To lose weight, you must systematicallyincrease your energy expenditure (via Physical Activity ) and reduce your caloric intake .
- The interest of proteins in weight loss is that they are satiating – thus they prevent Snacking and they contribute to the maintenance of muscle mass , directly involved in basal metabolism.
Thus, the consumption of protein bars must be done wisely.
How to go about losing weight by consuming protein bars?
Using common sense. A protein bar obviously has advantages:
- it is a relatively healthy snack, as long as the composition is well studied;
- It represents asolid contribution of protein, ideal forhigh-level athletesorfor people with deficiencies ;
- Practical, easy to transport and eat, it can be a way toalleviate occasional hunger, rather than cracking on a fatty and / or sweet food, proteins being “appetite suppressant“.
However:
- If we consider it as adelicacy (and they have often marketed as such, since many are made with chocolate, honey or nuts) and that we consumeseveral a day, no weight loss is possible ;
- Consuming proteins is good, but without the regular and intense practice of a sport, there is little chance that the body will metabolize them and “transform” them intomuscle mass. ;
- A Protein Bardoes not replace a real meal , because it does not provide the same variety of nutrients.
So there is no mystery: you can consider eating protein bars as part of weight loss, but keep in mind that a protein snack is not calorie-free and its consumption must be part of a healthy lifestyle – physical activity and a balanced diet.
Which protein bar to choose to lose weight?
Again, common sense should prevail. As with any processed food, it is necessary to consider its composition. The fewer ingredients, the better. Then it’s a matter of checking:
- its content of simple carbohydrates, very harmful to weight;
- its amount of fats, especially saturated, bad for health;
- its nutritional quality of proteins – their richness in different amino acids (chemical index), their digestibility and bioavailability (assimilation by the intestine), their protein gain;
- its energy value(calories );
- The presence of creatine, far from being harmless for the body.
Finally, be aware that too high a consumption of protein can lead to various inconveniences: transit disorders (diarrhea orconstipation), bad breath, dehydration, kidney problems, calcium deficiency …
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.