The Truth About High Protein Foods

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High protein seems to be the battle cry of almost anybody that goes to the gym regularly. This is especially true whenever they are trying to pack on as much muscle as possible. They get this protein in almost any type of food that they possibly can, including tuna, chicken, beef and other types of meat. They gorge themselves on protein until their body is unable to assimilate any more. Are they really doing any good for themselves?

There’s no denying the fact that many people who eat high protein foods such as this are able to put muscle onto their body. The body needs this type of food, or one that is similar to it in order to make up the basic building blocks of the muscle that they are trying to obtain. In an effort to do this, they may also go with artificial types of protein supplements, powders that are purchased at the store and mixed in large quantities. Some of these protein jars are so large that they are beginning to resemble a small barrel, and there is something about that that seems unhealthy to me.

In order for you to truly understand what goes on inside of the body, you need to understand one basic truth. The body is unable to assimilate protein directly and before it is utilized in the muscles, any protein that you put into your body needs to be broken down into enzymes and amino acids. Much of the protein that people tend to eat, either in the form of supplements or in various types of meat is nothing but dead protein. Unfortunately, it gives them some of what they need but it is lacking in many other ways.

That is why it may be necessary for you to look beyond the possibility of eating high protein food and instead, giving your body the basic building blocks that it needs. This is done through eating raw vegetables, particularly green, leafy vegetables. What many people fail to realize is the fact that some types of lettuce, such as romaine lettuce has more protein than meat. At the same time, it is living protein and it also contains many of the amino acids in enzymes that the body needs in order to grow.

Although this may take a little bit of time to get used to, the simple fact of the matter is that it is not necessary to eat all those high protein, dead forms of food. Rather, you want to feed yourself on healthy food that will give your muscles exactly what they needs in order to grow. It is like cutting out the middleman, and people are experiencing massive growth as a result of doing so. If you are able to effectively incorporate more greens into your diet, while at the same time maintaining your workout level, you will begin to see differences in your muscles as well. Then the next time that somebody asks you where you get your protein, you can simply smile at them and tell them to go eat a salad.

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Source by Guido Nussbaum

Whey Protein Powder Side Effects

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Whey is one of the purest protein sources available, making whey protein powder one of the most popular and widely used nutritional fitness supplements. But are there also whey protein powder side effects that make this supplement potentially dangerous to use?

Do a search on this topic. You will find many articles, and authority sites like WebMD or Mayo Clinic, showing a number of whey side effects.

I drink whey protein powder shakes and smoothies, along with using it as a recipe ingredient, multiple times each day – as someone who does weight lifting and resistance training 4-5 days per week, eating high protein is an important part of my diet.

So, I am concerned about potential side effects that could be more of a problem to my health, than a benefit to my workouts.

Upon further evaluation, I see that there can be digestion related side effects from whey, along with health problems from eating too much protein. But I do not see side effects that are specific to whey protein powder. Unless, of course, what you are using is low quality, with nutritionally unhealthy ingredients in it.

What Is Whey Protein And Its Important Properties

Let's look at whey more closely: specifically why it is so popular, along with the primary problems with using it.

Have you heard the nursery rhyme about the little bodybuilder, lifting weights and eating their 'curds and whey' to get bigger and stronger? Well, if you add a special enzyme [it's called rennin] to milk, you will cause it to curdle. This is how you make cheese – the curds are the cheese, and the remaining liquid is whey.

As I mentioned above, whey is a fantastic source of protein. It is around 90% pure protein, and it includes all of the amino acids. The reason whey protein powder is so popular with weight lifters for muscle building is because:

  • It can be absorbed and used by the body very quickly
  • It is the best single source of the branched chain amino acid leucine – and leucine is needed for building lean muscle, along with muscle repair after working out
  • It helps control blood sugar and insulin, when eaten with carbohydrates – this is especially important in keeping glucose from being stored primarily as fat

But regardless of all the nutritional and fitness benefits that whey protein can provide, many people have a lot of problems digesting it. The reason for this comes from the sugars in milk, which is lactose. And since many people are lactose intolerant, it can cause a number of digestive discomforts, like bloating, cramps, gas, and even diarrhea.

Lactose digestion problems come from not having enough of the enzyme lactase, as well as other protein specific digestive enzymes.

A sensitivity to lactose is a problem that affects me; here are some remedies:

  • Use protein powders that are whey isolates – this is the purest form, and has the least amount of lactose in it
  • Be sure that your whey supplement also has digestive enzymes added to it
  • Take a probiotics supplement daily
  • Take a digestive enzyme supplement before meals

These remedies have been effective for me. I currently have no problems eating whey. And I can also say that the probiotics and digestive enzymes have been very beneficial to my overall digestive health.

Additional Protein Side Effects

Lactose and digestion are the major side effects from whey. But unless you are very highly allergic to milk products, in which case you would never use a whey supplement, it shouldn't be dangerous.

If whey is too uncomfortable to use, and the digestive remedies don't help, then you just won't be able to ingest a whey supplement.

However, do note that these are not whey protein powder side effects – these are specific to whey.

And this is what I came to find was the case with other side effects from protein. They were directly related to the overconsumption of protein, and not only to the whey supplement.

I consume around 175 grams of protein each day. This amount is higher than what is typically needed in the diet, but I have taken more because of my physical activity and workouts; it is not an excessive or dangerous amount.

As mentioned, I have been able to remedy my whey and lactose digestion problems, and I don't have any of the other protein side effects.

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Source by Barry Lutz

Demystifying Protein Supplements

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Big tubs of protein supplements are becoming increasingly more prevalent – they're almost impossible to miss if you're at the gym, they're in all kinds of nutrition stores, and regular grocery stores are even starting to carry them. However, protein supplements are not for everyone, and even if they are for you, some supplements are better for reaching certain goals than others.

Some people, especially from older generations, are leery of protein powders because they don't look like regular food and, let's face it, GNC stores can be intimidating. The first thing you should know is that straight protein supplements that don't have creatine or other performance enhancers (check the label and ingredient list) are food. This has two implications: First, they aren't dangerous, they won't lead to strange growths, and they're not like force feeding chickens on a farm (Yes, I've heard this analogy). Second, because a protein powder is simply food, no one NEEDS a protein supplement because other more recognizable foods are also high in protein. However, protein supplements may still be beneficial depending on your health and fitness goals.

Gaining Muscle Mass

If your goal is to gain muscle mass, you should be consuming about as many grams of protein as your target body weight daily, so if I want to weigh 150 pounds, I should get about 150 grams of protein every day. Sound like a lot? It is. That's why people who are looking to put on muscle will be the most benefited by a protein supplement. Again, having a protein powder isn't an absolute necessity, but it is a quick, easy way to get the amount of protein you need to gain serious muscle mass.

Weight Loss

Eating lean, high quality protein is essential to any weight loss program. Unlike carbohydrates, fats or starches, your body doesn't store excess protein; so if you eat more than you need, it won't weigh you down. Even if you're counting calories, you should be aiming for at least 75-100 grams of protein every day (which is only 300-400 calories). Protein supplements are a good, convenient way to get lean protein, but lean protein can also be found in chicken breasts, ham, lean beef, low fat dairy products and more. If you think you can get enough protein without a supplement, go for it. If not, try adding a supplement to smoothies or even some baking recipes if you don't like it with water or milk.

Weight Maintenance / General Health

Even if you're perfectly happy with your body type, you should still be getting 75-125 grams of protein daily depending on your size. Try using nutritional labels to figure out how much protein you eat in a day (a rough estimate should be fine). If you're within this range without altering your regular eating habits, you can skip a protein supplement. However, if you're finding it difficult to reach that amount because you don't like eating a lot of meat, high quality sources of protein are expensive and difficult to store (this is especially true for me as a college student who lived in a dorm last year), or you're a carboholic, supplementing your diet with a protein shake may be beneficial. Remember, if you're just short of your goal, you don't necessarily have to use their recommended serving size – a half scoop is fine and will make the powder last longer.

What kind of supplement should I get?

There are three basic kinds of protein that almost every single protein powder will have one or a combination of: whey, casein, and soy. I'll explain each type, how they're made, what they're best for, and why you should avoid a soy protein supplement.

Whey Protein

Whey protein is the most popular kind of protein on the market today. It is derived from the protein found in milk after the casein protein has already been removed, usually to make cheese (about 20% of the protein found in milk is whey and the other 80% is casein protein). Whey protein is absorbed by the body very quickly, making it a favorite among weightlifters who take it both before and after lifting. In fact, traces of whey protein can be found in the bloodstream in as little as 20 minutes, though it generally doesn't last for much more than an hour. Because of its fast absorbing nature, I would recommend taking a whey protein supplement immediately before and / or after exercising to give you an energy boost during your workout and to give your muscles some much needed relief after a strenuous workout. However, whey protein may not be your best choice is you're looking for sustained energy or a supplement to your diet.

Casein Protein

Where whey protein may fail, casein protein picks up the slack. Casein protein, like was mentioned, is also derived from milk, but it differs from whey in that it can last in your bloodstream for up to 8 hours, providing your body with a sustained source of protein that is good for supplementing a low protein diet and warding off hunger. Some weightlifters also like casein protein, though taking it right after lifting like you would with whey protein won't yield stellar results. Instead, try taking it right before you go to bed. Remember, casein protein will stay in your bloodstream for up to 8 hours, so if you want your muscles to build all night long, a casein supplement before bed might be your answer.

Soy Protein

Soy protein, unlike whey or casein, is plant based. Without getting overly scientific, soy protein is generally considered a lower quality protein because it does not have a complete amino acid structure like whey, casein, or almost every animal based protein does. Some protein supplements still feature soy protein, though they're fading in number due to recent research that shows soy may mimic the hormone estrogen in the body. Men should take special note of this because males have less estrogen to begin with, so an increase could be more significant. My advice: stay away from any soy protein supplement – soy will be most dangerous if you're getting a lot of it on a consistent basis.

However, there really isn't a need to swear off all plant based proteins as some people might suggest. Beans and nuts, both of which have plant based protein, reap a number of nutritional benefits and it would really be a shame to scare people away from them. It's really only the soy based supplements that can have any significant negative impact on your body, so don't worry about the plant based protein you find naturally in foods.

Are all whey or casein protein supplements the same?

The short answer is no. When you're shopping for a protein supplement, take a look at the ingredients list. If it says something like "whey protein concentrate" or "caseinate" you might save some money, but know that this type of protein contains higher amounts of carbohydrates and fats and it's more difficult to mix by hand. However, it does the trick. The other most common one you'll see is "whey protein isolate." Isolates have less carbohydrates and fat than do concentrates and they're a little easier to mix by hand. You may also see something that says "hydroslate," which means it will be absorbed into your bloodstream even faster than usual. Only opt for this kind of protein if you plan on using your supplement right after working out. "Micellar casein" is the highest quality casein protein you can find because of how easily it will mix – you'll pay a little extra for it though. Finally, "milk protein" or anything with egg protein means they've simply added an ingredient that acts like milk or eggs in your body. Both are good.

Some Final Notes

If you're still unsure about which type of protein supplement to get, you can always try a blend of whey and casein protein. That way, you don't need to worry so much about when you take your supplement because you'll be getting the best of both worlds. Optimum Nutrition's Nitrocore24 and BSN's Syntha-6 are two good options. Also, consider buying your protein powder on Amazon or another online retailer. This will help you save money and choose the best product by reading through some online reviews. Just know that when it ships, the scoop will probably be buried and you may have to get creative to find it.

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Source by Nathaniel S Drake

Metabolic Advantage of a High Protein, Low-Carbohydrate Diet

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The metabolic advantage in low-carbohydrate diets – greater weight loss than isocaloric diets of different composition.

It is widely held that a calorie is a calorie and by this it is usually meant that two isocaloric diets lead to the same weight loss. A calorie is a measure of heat energy and when food is being referenced, it represents the total amount of energy stored in food. Used in this way, all calories are equal, whether from fat, protein, or carbohy-drates. However, the idea that a dietary calorie is a calorie as far as how it influences useable and storable energy, body weight, and composition under all conditions is simplistic at best.

Many factors influence how much energy is actually derived from dietary macro¬nutrient intake. Calories can be “wasted” in many ways. Decreased absorption from the GI tract and increased excretion are two obvious ways. An increase in thermo¬genesis and energy expenditure will also waste calories. In the case of thermogenesis (thermic effect of feeding), or the heat generated in processing food, the thermic effect of nutrients is approximately 2-3% for lipids, 6-8% for carbohydrates, and 25-30% for proteins. This in itself is almost enough to explain the metabolic advantage of low-carb, high-protein diets. But there’s more involved. For example it has been shown that increasing dietary protein increases fat oxidation. As well, the calorie cost in the use of the various macronutrients for energy also differs, with protein being the least efficient.

Through the interaction of both cytoplasmic and mitochondrial pathways it is possible to store both carbohydrates and protein as body fat. In the case of protein, it involves both the glucogenic and ketogenic amino acids. The ketogenic influence on body fat is obvious, since ketones are readily metabolized to two carbon units and can be directly used for lipogenesis. The glucogenic amino acids can enter the TCA cycle as intermediates and either through a short or long pathway end up as 2 carbon units that can be exported to the cytoplasm for lipogenesis.

Low-carbohydrate and higher-protein diets do more than increase weight loss. It’s also been shown that low-carbohydrate, high-protein diets favorably affect body mass and composition and that these changes are independent of energy intake.

But this is nothing new. Prior research also found that a low-carbohydrate diet results in a significant fat loss and an increased retention of muscle mass, either alone or in comparison with a high-carbohydrate diet.

For example, in 1971 a group of researchers looked at the effects of three diets that had the same calorie and protein levels, but varying fat and carbohydrate content.They found that, as the carbohydrates in the diets went down, there was an increased weight and fat loss. In other words, the men who were on the lower-carbohydrate diets lost the most weight and body fat.

In 1998, another study, this time involving obese teenagers, came up with similar results. After 8 weeks on a low-carbohydrate diet, the teens not only lost significant amounts of weight and body fat, but even managed to increase their lean body mass.

In the study, a 6-week carbohydrate-restricted diet resulted in a favorable response in body composition (decreased fat mass and increased lean body mass) in normal-weight men. The results of this study indicate that a low-carbohydrate diet mobilizes and burns up body fat more than a high-carbohydrate diet, while at the same time preserving muscle mass.

Insulin, by varying the amount of fat and carbohydrate storage, can also make the body more efficient in the use of dietary calories. For example, decreased insulin levels, increased insulin sensitivity and even lack of an insulin receptor in fat tissue leads to increases in energy expenditure and helps to protect against obesity even in obesiogenic environments.

Calories from different macronutrient mixes can affect appetite, satiety, compliance, short- and long-term compensatory responses, and changes in the oxidation of other substrates and thus make a difference as far as weight loss and body composition are concerned. For example, one study found that fat mass status and the macronutrient composition of an acute dietary intake influence substrate oxida¬tion rates. This study found that the intake of a high-protein, lower-carbohydrate single meal improved postprandial lipid oxidation in obese women and produced an increased thermic response. These responses were due to elevated insulin levels that occurs with higher-carbohydrate meals as well as the increased energy needs associated with the higher-protein meal.

The enhanced weight loss on protein-enriched diets as compared with balanced diets has been often assigned to a greater food-derived thermogenesis, an effect generally attributed to the metabolic costs of peptide-bond synthesis and breakdown, urogenesis, and gluconeogenesis.

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Source by Peter Abraham Andrews

Meal Substitute Shakes Versus Protein Shakes

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Have you ever wondered what the difference is between a meal substitute shake and a protein shake? When is the right time to have a meal replacement shake verses a protein shake? Does it make a difference to the body? Which one is more effective for weight loss? Which one is more effective for workout recovery? Is there a simple rule to follow?

If you're like most people, you're looking for a shake that is right for your own specific needs.

Think of a meal replacement shake as simply that – a convenient, on-the-go meal in a cup.

A good meal substitute shake contains a balanced ratio of protein, carbohydrates and fats between 200 to 400 calories and contains additional nutrients commonly found in regular foods such as vitamins, minerals, and essential amino acids. Most meal substitute shakes are designed to replace one or even two meals a day and can be used for nutrient dense, calorie-controlled weight loss or simply as an extra meal to do the opposite – increase weight.

A protein shake is a recovery beverage most often used as a post-workout meal to feed torn muscles. The only carbohydrates found in protein shakes are those you may add yourself (such as milk, fruit, yogurt, etc.) and typically contain little in the way of extra nutrients such as vitamins and minerals.

Quite often, I will serve my children a meal substitute shake for breakfast because not only is it quick and convenient, it also feeds their growing brains and bodies.

Think of a meal substitute shake like high octane fuel for your car – the higher the quality, the better it runs. Your body works the same way.

Here are some differences between meal substitute shakes and a protein shakes:

Meal Substitute Shakes:

-Nutrient dense complete meal in a cup

-Contains a balanced ratio of protein, carbohydrates, fats and other nutrients

-Usually contains 200 to 400 calories

-Formulated to help you increase weight, lose weight, or maintain weight depending on how they are consumed

Protein Shakes:

-Designed as a post-workout recovery drink or protein snack

-Provides high quality protein for the development and repair of muscle tissue

-Used as supplemental protein but contains little or no carbohydrates or additional nutrients

-A serving is usually less than 200 calories

No matter what you've heard, meal substitute shakes do not increase your metabolism or help you to lose fat or weight on their own. They are simply convenient meals in a cup that contain high amounts of nutrients.

When lower calories are consumed in your diet, the effect is weight loss. When higher calories are consumed, the effect is weight gain. And when stable amounts of calories are consumed, the effect is weight maintenance.

Meal substitute shakes can definitely find a place in today's active lifestyle. Do your research and find the ones that are best for you!

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Source by Janice Walker Pinnington

Hemp Seed – A Complete Protein

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Hemp seeds (often called hemp hearts) are no revelation to humans, as we have been using them, along with other hemp products, for thousands of years, either as a component in bird seed mix, as fishing bait, or to manufacture durable fabric. Unfortunately, we have yet to explore the full nutritional potential of these remarkable products, which have sometimes been named the most nutritionally complete food in the world.

These seeds, obtained from plants in the Cannabis genus (thankfully, oilseed and fiber varieties of the Cannabis plants that are approved for industrial hemp production yield insignificant amounts of psychoactive substances, insufficient for any sort of physical or psychological effects), contain all of the essential amino acids and most essential fatty acids necessary to human beings for health. This means that they are a reliable plant source of complete protein and unsaturated, healthy fats.

About 40% of the seed’s weight constitutes omega-3 and omega-6 fatty acids and 33% of it is made up of protein, surpassed only by soy, which contains 35% protein. However, the protein found in hemp seeds is easier to digest and more readily absorbed. They are also a wonderful source of dietary fiber (which helps create the bulk of the stool and provides the feeling of satiation), along with calcium, iron, helpful trace elements and electrolytes. It is also considered to be one of the safest foods to eat, as it is gluten-free, and can be eaten by people with any other food intolerance (such as lactose, sugar or gluten), while there are no known allergies to it.

Yet this seemingly remarkable and widespread plant product has gone largely ignored as a possible nutritional source for humans. In fact, a recent study has shown that more than 95% of the total hempseed sold in Europe is turned into animal feed. Nonetheless, there are countless ways of using and preparing it, and the options only end with our imagination. We can consume them raw, ground into a powder, sprouted, soaked, turned into hemp milk (which is powdered seeds mixed with water and made into a creamy beverage), added to baked goods or even as a tea. Companies that produce health and fitness food may also offer hemp tofu, butter, cereals, breads, and many other tasty products. The soft, nutty flavor of the seed makes it an excellent addition to desserts and milkshakes. Moreover, delicious vegan ice-creams can be obtained from frozen hemp seed milk.

Surprisingly, hemp seed oil, which is extracted directly from the seeds, is mostly used in body care products, or industrially in lubricants, fuels, paints and plastics. However, the benefits of consuming the very potent hemp seed oil cannot be ignored. It is comparatively lower in saturated fats than other cooking oils, and has been shown to be efficient in reliving the symptoms of eczema. While it is not suited for frying due to a low smoking point, it is sometimes used as a dietary supplement: one single tablespoon of hemp seed oil per day can provide all of the essential fats the human body needs to stay healthy. This makes it an excellent alternative to sunflower and olive oils for salads and dressings.

Even with these unquestionable nutritional benefits exposed, hemp seeds are still largely viewed as a non-food product in many countries, and as a result are not typically sold in grocery stores.

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Source by Michelle Bosmier

Vegan Protein

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The first place to get protein as a vegan is from certain fruits & vegetables, I’ll bet you didn’t realize spinach and cauliflower are a complete protein. There are many ways that you can eat these two vegetables. I don’t like to cook my spinach too much but I typically cook cauliflower to the point that it’s soft either by steaming or sauteing it. Cauliflower is an excellent replacement for rice in my opinion and healthier than your traditional white rice. I often times mix it with curry or beans as if it were rice or quinoa. I make my salads using spinach instead of plain watery lettuce. Spinach has a high nutritional value which makes it the perfect replacement so I like to mix it with avocado, oil and chick peas to make it creamier and more chewy. Some fruits are believed to be complete in protein such as Goji Berries because it contains 18 amino acids. I usually buy dry Goji berries by the pound at my local organic super market and eat it with my other dry nuts and seeds. These fruits and vegetables are one of the many options nature gives you for protein.

Nuts and seeds are a perfect snack food to give you what you need as far as Amino acids. Walnuts, chestnuts, pumpkin seeds, cashews, chia seeds, hemp seeds have all the amino acids needed to consider them a complete protein. There are many ways to incorporate these foods into your diet such as baking granola bars and adding nuts and seed to them or blending these nuts and seeds into a paste and mixing it with fruit preserves on some bread to make a tasty sandwich. Another cool thing I like to do is get the hemp in powder form and mix it in almond milk with a health natural sweetener and psyllium husk for fiber. You can also get a lot of these nuts and seeds in powder form and mix them in you guacamole which is what I do. You can also mix the powder into your pancake or muffin batter etc. Though I usually eat most of these protein sources as is throughout the day if I want to stay away from cooking, but you don’t have to do that it’s totally up to you.

The third place I get my protein from is from split peas, quinoa, and lentils. You can consume these ingredients already baked in chips, or boiled etc. My main way to prepare them is in a large pot of boiling water with a little bit of salt and maybe other seasonings added to it. Once done don’t be scared to give it a creamy vegan touch by adding avocados. You can also use quinoa, split peas, and lentils in flour form and make a variety of stuff from desserts to breakfast food by substituting wheat flour in your favorite recipe. I have bought split pea, quinoa and lentil chips many of times. This way of consuming a complete proteins makes for a quick vegan snack. I usually make my guacamole to accompany the chips.

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Source by Marcus Gardin

Protein Bars Comparable to Medifast Bars

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I’m often asked if one has to buy the Medifast products to get the same dramatic results. Sometimes, people ask me why they can’t just buy bars and shakes from the grocery store and hope for the same weight loss as they might have gotten on Medifast.  They perceive that the grocery or health food store foods are cheaper (although most time they really aren’t.)  This article will compare some of the popular grocery store protein bars with the real deal, to see if it makes sense to cut corners.

What Makes Medifast Bars Work So Well?: Protein bars have come a long way since they first came out.  The initial offerings were chalky, crumbly, and well, sometimes just plain nasty tasting.  But, most of the bars today have become chewy, decent textured and tasty.  Most of the manufacturers have wised up and added decadent flavors like peanut butter and chocolate.  For dieters, a good bar can be an easy sell because these little snacks are so convenient and some are actually good for you.

Notice I said some, not all.  Many of the grocery store offerings are very high in calories. Some of them are also high in carbs.  And, this is the exact reason that most just don’t give you the same results.  Below, I’ll compare two popular grocery store bars with the real bars, but I will say now that most of these aren’t going to get you in ketosis or fat burning mode because the calorie content is simply too high.

Comparing Medifast Bars To Grocery Store Bars Like Atkins And Snickers: First up, the Atkins bars. I’m going to be comparing the Advantage peanut butter bar. This one has a whopping 240 calories, with 108 of them being from fat. These have twelve grams of fat and they provide 30% of the daily recommendations of calcium and 25% of the recommended daily amount of vitamins C and A. The carbohydrate content is 22.

Now, I’ll look at the Medifast peanut butter version.  This one has 140 calories.  This is 100 calories less, which in terms of ketosis can be quite significant.  These have two less carbs than the Atkins version (at 20.) There is only 4 grams of fat. The vitamin and mineral list is quite long here.  These have at least 25% (and often more) of the recommended requirements for vitamins A, D, C, K, B, B6, B12 as well as a long list of others (24 total, to be exact.)  Nutrition wise, these are head and shoulders above the Atkins.

Snickers Marathon Energy Bars: Well, the name here might tip you off a bit as this manufacturer makes candy bars.  But, let’s look at the calories first.  It has a whopping 210 calories, which is not as high as Atkins but is still much higher than Medifast. There are 8 grams of fat in these, which is quite a bit, but not as much as Atkins. Where this one really rings warning bells for me is that it has a whopping 26 grams of carbohydrates. There are 16 vitamins and minerals listed on the label.  Again, this is better than some of the others, but not great either.

You also want to take a look at how the ingredients are listed.  Most of these bars will have high fructose corn syrup somewhere in the front.  The real bars have protein listed as the first ingredient. Hopefully, this article has shown you that although these grocery store bars may work in a pinch, they don’t begin to have low enough calories or the nutritional content to work in the long term or to put you in ketosis.  Most of them are not cheap either.  In my humble opinion, you’re much better off ordering the real deal from the company, which does allow you to order the bars individually if you chose to.

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Source by Lindsey Price