Protein bars are one of the most commonly used forms of meal or snack replacement. Using a protein bar can help to provide satiety (fullness) while keeping your calories in control. Also, the additional protein helps to minimize the loss of valuable muscle tissue during periods of weight loss.

People often ask me what is the best protein bar. While is there is no single answer that would apply in every case, I can suggest some guidelines that may be helpful.

First, check the amount of protein in the bar. I would suggest using a protein bar with no less than 10 grams of protein and no more than 20 grams. If the bar is replacing an entire meal, then aim on the high end of the range. For "snack" bars, a lower protein amounts are sufficient.

Second, look at the type of protein used in the bar. Commonly used proteins are soy, whey, and casein. Each of these proteins may produce a slightly different flavor and sometimes can give an "off taste" to the bar.

Third, check to see how many grams of carbohydrate are in the bar. Many bars use fiber and sugar alcohols to minimize the effect of the carbohydrates. Sugar alcohols are slowly absorbed and generally do not contribute to blood sugar elevations. Fiber is listed in the total carbohydrate count, but does not contribute to weight gain. These grams are often subtracted from the total carbs to give the "net carb" or "effective carb" count. Avoid bars with too much sugar or fat.

The total calorie count of protein bars is quite variable. Snack bars vary from 100-150 calories, while meal replacement bars may contain from 150-250 calories. While protein bars can be a very useful part of a weight loss program, too many protein bars may actually contribute to weight gain. Other side effects from excess consumption may include gas, bloating, and diarrhea.