Lost weight = Less carbs and will it effect my performance?

Brian B

I have lost over a stone and a half in the last 3 months mainly due to cutting out bread and eating more fruit instead. I was always a big eater of fruit but now I am eating about 15 portions of fruit a day and basically just graze on fruit after a large bowl of porrige for breakfast until teatime where I usually eat either pasta, rice or potatoes. Every second day I eat a large portion of tuna and miss out a few portions of fruit.

So far I have not noticed any impact on my energy whilst training or any other time but since its only winter my usual training runs are between 30 - 40 hilly miles and do so without eating. I do not want too loose anymore weight(people who know me for years have said how gaunt I look already) but I naturally loose weight in summer due to increased activity.

How do you maintain a steady weight with increased activity whilst also fueling a hectic life and training schedule. I am training for the more hillier of sportives such as the Fred and Dave Lloyd mega challenge so my training is comprising of hill reps and long milage.

ut_och_cykla

Simple answer - eat more! But time it to make sure you stay 'topped up' on the carb front and don't forget the protein. A tuna sarnie (little or no mayo) or turkey/chicken as cold cut in a healthy bread sarnie at the end of your more challenging rides? perhaps some milk product - yoghurt , milk.
Well done on losing the weight.However there are health issues with being too skinny including increased susceptability to illness so in the long term you need to find a happy balance you can live with.

Ashley_R

I'm in a similar position, I've managed to lose over a stone since New Year (cut out beer for one thing that made the most difference for me)

Still eat healthily (eatings my main hobby after cycling ), have felt more rapid on the bike but will be aiming to up the carb intake once summer approaches as I have felt a little tired at times, probably due mainly to the extra training I'm doing.

Did read somewhere that you should only aim to lose 2lb a week max

ut_och_cykla

Yes 2lb a week is manageable weight loss if you want to be able to keep riding hardish now and again - its a calorie deficit of 7000 a week or so ie 500 kcal more exercise (one hard hour) and 500 less calories - no chocolate bar or pint! every day. If you're already at a reasonable BMI a 1lb a week loss would be more reasonable. Slow and steady is the key....

NJK

Brian B wrote:

I have lost over a stone and a half in the last 3 months mainly due to cutting out bread and eating more fruit instead. I was always a big eater of fruit but now I am eating about 15 portions of fruit a day and basically just graze on fruit after a large bowl of porrige for breakfast until teatime where I usually eat either pasta, rice or potatoes. Every second day I eat a large portion of tuna and miss out a few portions of fruit.

So far I have not noticed any impact on my energy whilst training or any other time but since its only winter my usual training runs are between 30 - 40 hilly miles and do so without eating. I do not want too loose anymore weight(people who know me for years have said how gaunt I look already) but I naturally loose weight in summer due to increased activity.

How do you maintain a steady weight with increased activity whilst also fueling a hectic life and training schedule. I am training for the more hillier of sportives such as the Fred and Dave Lloyd mega challenge so my training is comprising of hill reps and long milage.

Your diet sounds a bit extreme to me. You can't expect to compete in endurance activity while cutting out your starchy carbohydrates. 15 portions of fruit sounds excessive. I would try for a balanced diet and monitor your weight and enerrgy levels. Aim for 55% of your calories to come from carbs. The proteins will take care of themselves as you mainly eat these with your carbs. And don't forget your healthy fats!

Brian B

Thanks for all the replies.

NJK - I had to go pretty extreme to loose some weight as i was stuck in rut for years as my body seemed to be accustomed to very long rides and also short but fast 30 or 40 miles training routes without any food.

I have also had to swim several miles per week as well to shock my body into giving up some of its fat reserves. I did not really have to loose any weight as I was just on the upper limit of my BMI but I wanted to loose weight to be a bit swifter on the climbs as thats the kind of cycling that I do.

I will be doing some pretty severe rides in the coming months and I will find out if all the effort has been worth it. If only we could get some decent weather up here!

ninjaslim

http://www.amazon.co.uk/Paleo-Diet-Athl ... 330&sr=1-2

I needed to lose weight & break some habits and find a way of eating that gave me the fuel to train and rrace and this book is a good read besides anything else, but suggests carbs are used almost purely as fuel.

I eat in a way which isn't wholly the paleo diet but on the way. I'd try swapping half the fruit for veg if you can for a start and eating some form of protein with every meal.

NJK

Brian B wrote:

Thanks for all the replies.

NJK - I had to go pretty extreme to loose some weight as i was stuck in rut for years as my body seemed to be accustomed to very long rides and also short but fast 30 or 40 miles training routes without any food.

I have also had to swim several miles per week as well to shock my body into giving up some of its fat reserves. I did not really have to loose any weight as I was just on the upper limit of my BMI but I wanted to loose weight to be a bit swifter on the climbs as thats the kind of cycling that I do.

I will be doing some pretty severe rides in the coming months and I will find out if all the effort has been worth it. If only we could get some decent weather up here!

I would suggest eating food or energy drinks on any ride above 1hr especially the long rides you say you are doing. Extreme may be good short term but long term you need to eat regularly throughout the day to maintain blood sugar levels. Losing fat is just about using slightly more calories than you need, no more than 500kcal a day. Exercising just assists this and makes it easier to maintain.