{"id":192140,"date":"2023-02-28T09:06:32","date_gmt":"2023-02-28T09:06:32","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=192140"},"modified":"2023-02-28T09:06:32","modified_gmt":"2023-02-28T09:06:32","slug":"cycling-for-weight-loss-5-diet-tips","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2023\/02\/28\/cycling-for-weight-loss-5-diet-tips\/","title":{"rendered":"Cycling for Weight Loss \u2013 5 Diet Tips"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong>Diet is important for all cyclists but those looking to lose weight have to pay extra attention to it. That\u2019s because weight loss happens primarily in the kitchen. You need a calorie deficit to lose weight and taking in fewer calories is a lot easier than burning more. Let\u2019s take a look at the main things you have to do right to promote weight loss while cycling.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Keep fuelling your training<\/strong><\/h2>\n<p style=\"font-weight: 400;\">It can be tempting to completely cut out pre- and post-training nutrition in hopes of accelerating weight loss. The problem with that approach is that you will lose much more muscle mass compared to a less extreme calorie deficit. Cutting out fuel for your ride also reduces the quality of your training because of lower muscle glycogen stores. And ifthat wasn\u2019t enough, you are also much more likely to experience disrupted sleep, increased irritability and lower motivation. Losing weight is not a sprint. You should still eat before your training rides, especially when you need to ride at high intensity. Aim for a deficit of around 500 kcal and focus on consistency, rather than trying to rush in with a huge unsustainable deficit.<\/p>\n<h2><strong>Increase your protein intake<\/strong><\/h2>\n<p style=\"font-weight: 400;\">The goal is to lose fat and spare as much muscle as possible. Another thing that will help you maintain muscle mass while losing weight is high protein intake. Aim for 1,5-2 g of protein per 1 kg of body weight per day. If you don\u2019t feel like counting grams of protein, then think of it this way. When you reduce your portions, keep your protein intake the same and only cut carbs and fats. Protein also helps you feel full so you will have an easier time sticking to your weight loss diet.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Eat to Ride: Homemade Endurance Raw Bar\" width=\"500\" height=\"375\" data-src=\"https:\/\/www.youtube-nocookie.com\/embed\/GwuxbkrBfXI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Spread protein intake across the entire day<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Staying on the <a href=\"https:\/\/www.welovecycling.com\/wide\/2022\/09\/22\/a-small-increase-in-protein-intake-can-improve-your-whole-diet\/\" target=\"_blank\" rel=\"noopener\">topic of protein,<\/a> make sure you get a decent portion of it with every meal. Muscle synthesis happens throughout the whole day. If you only give your body protein once or twice per day, you are likely to spend a lot of time in a catabolic state, breaking down muscle. Build your breakfast, lunch, and dinner around protein-rich foods such as eggs, meat, dairy, legumes, nuts, and seeds. And choose high-protein snacks too. This is where protein bars and protein powders can come in handy.<\/p>\n<h2><strong>Choose less energy-dense meals<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Another way to reduce calorie intake is to go for foods that are not very energy dense. Energy-dense foods are great for fuelling a ride or replenishing glycogen reserves after a race. But for weight loss, these foods make it easy to eat a lot of calories at once. You probably know that candy, cakes, chocolate bars, and chips make weight loss harder. But there are otherwise healthy ingredients that can be very energy dense too. Keep an eye on your intake of those.<\/p>\n<ul>\n<li>Pasta, bread, potatoes<\/li>\n<li><a href=\"https:\/\/www.welovecycling.com\/wide\/2022\/07\/07\/4-myths-about-eating-nuts-busted\/\" target=\"_blank\" rel=\"noopener\">Nuts<\/a> and seeds<\/li>\n<li>Fatty cuts of meat<\/li>\n<li>Cheese with high fat content<\/li>\n<li>Avocado<\/li>\n<li>Dried fruit<\/li>\n<li>Dark chocolate<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">To lower the overall energy density of your meals, try including plenty of the following foods. They are rich in fibre and water and low in calories.<\/p>\n<ul>\n<li>Green leafy vegetables<\/li>\n<li>Fresh fruits and veggies<\/li>\n<li>Legumes<\/li>\n<li>Whole grains<\/li>\n<li>Lean proteins<\/li>\n<\/ul>\n<h2><strong>Don\u2019t forget about liquid calories<\/strong><\/h2>\n<p style=\"font-weight: 400;\">One of the most overlooked aspects of a diet are liquid calories. It\u2019s easy to focus on food so much that you forget about all of the energy you get from liquids. The good news is that this can become your secret weapon. If you\u2019re someone that enjoyed soda, fruit juices, sweetened coffee with cream or other energy-rich beverages, you can lower your calorie intake very easily just by replacing these with unsweetened options. Unfortunately, alcohol belongs in this group too. That one can be harder to reduce but give it a try and let the results be your motivation.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diet is important for all cyclists but those looking to lose weight have to pay extra attention to it. That\u2019s [&hellip;]<\/p>\n","protected":false},"author":99,"featured_media":192148,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[6933,6991,6645,907],"global-categories":[3366],"class_list":["post-192140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-cycling-for-weight-loss","tag-liquid-calories","tag-protein-intake","tag-weight-loss","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Diet Tips For Weight Loss - We Love Cycling Magazine<\/title>\n<meta name=\"description\" content=\"You need a calorie deficit to lose weight and taking in fewer calories is a lot easier than burning more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2023\/02\/28\/cycling-for-weight-loss-5-diet-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cycling for Weight Loss \u2013 5 Diet Tips\" \/>\n<meta property=\"og:description\" content=\"You need a calorie deficit to lose weight and taking in fewer calories is a lot easier than burning more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2023\/02\/28\/cycling-for-weight-loss-5-diet-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-28T09:06:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2023\/02\/Bicycle-Race-Legs-Detail-profimedia-0759053933-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"tereza\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2023\/02\/28\/cycling-for-weight-loss-5-diet-tips\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2023\/02\/28\/cycling-for-weight-loss-5-diet-tips\/\",\"name\":\"5 Diet Tips For Weight Loss - 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