Don’t follow another hunger-pang-inducing diet again. Here’s a sure-fire way to drop the kilos and maintain power – without dieting. – By Bryony McCormick

Registered dietician Karlien Duvenage says what nobody wants to hear: to lose weight, you’ll have to change your diet… more cycling alone won’t do it! You can’t lose weight just by exercising, without changing your eating habits and diet. An energy deficit is more easily achieved through diet.”

“It’s all about sustainable lifestyle changes, and not dieting. It’s the best way to lose weight,” says Duvenage. “It might not be as fast; but in the long term, it’ll add up.” Making lifestyle changes is also less daunting than downloading an eight-week eating plan; and it’s more time-friendly, and absolutely achievable. So try these lifestyle changes, compiled by Duvenage and cycling coach Mark Carroll, and see the weight drop off.

1. Keep a Food Diary

Keeping a food diary sounds like a schlep; but from personal experience I cannot give this simple exercise enough credit. “A food diary is an excellent self-monitoring tool, and if done accurately, provides valuable information for yourself or a dietician.” – KD

2. Get Blood Tests Done

“Only get bloods done if a) you feel fatigued and b) you’re are on a special diet or have a food allergy and therefore routinely cut out specific food groups (say, if you’re lactose- or gluten-intolerant, or are vegetarian). Go to a dietician or doctor and ask what to get tested for. If you have a confirmed deficiency, you may need to take additional supplements and make changes to your diet.” – KD

3. Knowledge is Key

“Finding out the difference between nutrient-rich carbs and nutrient-poor carbs is a valuable lesson, and only one of many you should take note of. Knowledge is key to making healthy choices and losing weight. So take control, and be responsible about knowing what you’re using to fuel your body. Knowing the correct quantity and quality of the nutrients you are consuming plays an important part in making significant and valuable dietary changes.” – KD

4. Periodise Your Weight Loss

“Periodise your weight-loss goals and training schedule. It’s best to plan weight loss (reduction in body fat) when training intensity is lower, and not before an important event. In short, reserve weight loss for your off-season.” – KD

5. Eat Balanced Meals Regularly

“Eat every three to four hours, and start your day by powering up with a nutritious breakfast within two hours of waking up. Ensure that meals offer a combination of lean protein (meat, fish, chicken, eggs, legumes, dairy) and high-fibre starches and grains, prepared with healthy fats and accompanied by a variety of colourful vegetables and fruit.” – KD

6. Eat with Riding in Mind

“The energy demands for cycling are unlike those for almost any other sport. The frequent surges, accelerations and often-unavoidable high power demands to get up steep hills require that your body has glycogen stores and stable blood sugar to metabolise energy rapidly. Without the stores, high-intensity demands are compromised; and the effect is blunted speed. With this in mind, it’s prudent to eat for the demands of the sport.” – MC

7. Don’t Overdo the Juicing

Juicing is trending right now, but Duvenage recommends controlling it. “Don’t drink your kilojoules. Instead of drinking the juice of fruit or vegetables, eat them! You’ll control your intake more, especially that of sugary fruits.” – KD

8. Don’t Follow the Trends

“At the moment, the Tim Noakes-inspired high-fat, low-carb diet is trending, but you shouldn’t do something just because everyone else is. Do your homework before signing up for a new diet. Did you know the Japanese population have high longevity and limited lifestyle diseases, despite a high-carbohydrate diet? This alone should make you question the ‘carbohydrate is bad’ argument. Don’t make diet decisions based on the media and what your neighbour is doing. Do your research, and understand the ins and outs of a diet before committing.” – MC

9. Eat a Meal Instead Of A Recovery Shake

“Instead of downing a protein shake post-ride, use a balanced meal for recovery (eat within 30 to 40 minutes after training). In fact, most recreational cyclists don’t need additional protein supplements, and you should only consider them if your appetite is low post-training, and your recovery time is limited to less than 12 hours.” – KD

10. Manage Your Portions

“Manage portion control by avoiding multi-tasking such as watching TV and eating. Eat more slowly, and always sit down to eat. Always try to eat from a bowl or plate, not a container.” – KD

[box]A ROUGH GUIDE TO DAILY INTAKE

The following is a general guideline of what you should be consuming on a daily basis, according to Duvenage. The guideline is based on an active, 90kg man looking to drop 10kg by making sustainable lifestyle changes. The exact quantity per serving may vary between individuals. For an individualised eating plan, consult a registered dietitian.

DAILY INTAKE EXAMPLE

1-2 servings dairy:
Example of 1 serving = 1 cup of fat free milk OR 175ml fat free plain yoghurt OR 2 tbsp skim milk (use calcium-enriched soy milk and yoghurt as non-dairy option)

3-4 servings fruit:
Example of 1 serving = size of tennis ball or 2 golf balls or 30g dried fruit or 12 berries

4-5 servings vegetables:
1 serving =1/2 cup cooked vegetables or 2 cups leafy vegetables

5-6 servings lean protein
Example of 1 serving = 60g oily fish (e.g. salmon), skinless chicken or lean meat OR 1 chicken thigh OR 1/2 tin tuna OR 80g fish OR 120g low fat cottage cheese OR 1/2 cup legumes e.g. lentils* OR 80g grilled white fish e.g. hake

7-8 servings high fibre, nutrient dense carbs:
Example of 1 serving = 1/2 cup cooked brown rice, quinoa, bulgur wheat, barley, oats OR 1 slice whole wheat or rye bread OR 2-3 whole gran crackers OR 1/2 cup high fibre cereal OR 1/4 cup low fat muesli OR 1/2 cup legumes* e.g. chickpeas OR medium potato (100g) OR 1 cup starchy veg e.g. butternut OR 1/3 cup corn

4-5 fat servings
Example of 1 serving = 1 tsp olive or avocado oil; 1/4 avocado pear; 10g nuts (e.g. 5 almonds); 2 tbsp hummus

*contains both carbohydrate and protein.[/box]

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TOP TIPS FROM KARLIEN

• If you have a higher energy requirement, i.e. need more food, then opt for the highest amount of suggested servings per food group. For those battling to lose weight, choose the lower amount of suggested servings of carbs but more servings of protein and monitor energy levels
• Manipulate the type, distribution and timing of meals to ensuring adequate energy for training, recovery and managing appetite whilst still achieving a negative energy balance. For example, use a meal within 30-40 min after training as a recovery snack or choose water and carbohydrate-containing foods e.g. banana and sandwich [/box]

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