It’s that time of year when everyone weight loss diet menu plan starts looking forward to warmer days and sunshine, and of course more time on the bike.
When deciding what to change in weight loss diet menu plan your diet, my advice is to be objective and forget any pre-conceived ideas about “good” and “bad” foods. When choosing what to change in your diet try to reduce fat and alcohol first – if this isn’t sufficient you can try reducing carbs slightly, recognising that training intensity may suffer as a result.
Our bodies produce energy from four nutrients (or fuel sources if you like) – fat, carbohydrate, protein and alcohol. Carbohydrate is your main fuel source during moderate-to-vigorous exercise, but if you overly restrict it training intensity is likely to suffer.
There’s no single answer to that – just like doing your tax return this is where you either have to sit down and work it out or call in an expert to help.
You don’t need to obsess about it but you probably need to at least have some idea of where the calories, fat, protein and carbs are coming from in your diet to make smart decisions about your eating. Research shows that people who think this way are less likely to lose weight and more likely to regain it. Find the foods that contribute weight loss diet menu plan lots of calories, but ones that you don’t really care if you eat them or not. Don’t assume because your diet is healthy that you’ll automatically lose weight, but on the flipside don’t feel that your eating has to be perfect either.
Avoid large reductions in protein unless your aim is to not only lose body fat but muscle as well. If your weight is currently stable then generally speaking a reduction of about 500 calories (or ~2000kJ) a day is required for weight loss of ~1kg a month. Don’t worry about haggling over the teaspoon of sugar in your coffee – it’s only 16 calories. You can also adjust the amount of carbs over the week to focus around bigger training days, with less on the rest and lighter days.


Weight loss for athletes (an non-athletes) remains a minefield of fact, fiction, best sellers and diet plans. Eating large amounts of foods that are high in “healthy fats” such as avocado, oils, nuts and seeds.
It’s also the time when many cyclists think about losing those winter kilos that went on watching Le Tour, whilst your bike got lonely in the corner.
Energy balance is either positive (more eaten than used), neutral (equal amounts) or negative (less eaten than used).
Whilst this weight loss diet menu plan is quite healthy from a cholesterol perspective, a gram of fat has the same calorie value no matter whether it’s from pig fat or olive oil.
Look at your diet and eliminate or substitute foods that you don’t care much about, rather than those you really look forward to. Half an avocado contains the same calories as a Mars Bar, and half a cup of raw almonds has more calories than 6 Weet Bix and milk! Remember you need to be consistently in negative energy balance for weeks, if not months, so it needs to be realistic and sustainable, without you feeling hungry or miserable.
Apologies if weight loss diet menu plan you know this already but it’s important to first understand a few basics before we go further. There are problems with restricting the energy in your diet too much, especially when coupled with large volumes of training. Almost a century of research has failed to prove otherwise, and every diet known to man works only when it achieves a negative energy balance. Energy is weight loss diet menu plan measured in kilojoules or calories – generally speaking one gram of carbs and protein provide 4 calories each, a gram of alcohol 7 calories and a gram of fat 9 calories.
Vary your eating (especially carbs) depending on the amount and intensity of training, and be careful not to excessively restrict your diet for prolonged periods – it can have health consequences. Overall a positive energy balance causes weight gain, negative energy balance weight loss and a neutral energy balance a stable weight.


Research suggests that negative energy balance is the only thing that matters for total weight loss. Excess carbohydrate is stored in the muscles and liver as glycogen (a form weight loss diet menu plan of carbohydrate). The body produces energy for metabolism (the bodily functions that keep you alive), thermogenesis (heat production), and for muscle contractions (to produce movement). After 6 months, then again at 2 years there was no difference in weight loss between the groups. However it’s a different story if you want to preserve muscle and focus just on body fat loss. It’s difficult to put an exact figure on this because carb requirements vary with training volume and intensity, level of fitness, altitude and gender.
But I’d suggest you only limit high carb foods if you have to, or weight loss diet menu plan where they’re also high in fat. Most Australians already eat that much, so it doesn’t necessarily mean eating more protein, simply not cutting it back. Faster weight loss comes with greater reductions, but this may be harder to sustain and fuel your training. Excess protein and alcohol aren’t stored; instead they’re preferentially used as an energy source whilst sparing carbs and fat.



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