Need a proper plan to reduce weight also increase my Road Cycling performance

There are two parts to the
There are two parts to the OPs question:
1: Improve performance
2: Lose weight

Everybody is answering 2, just assuming it will fix 1.

My first question is where do you need to improved your performance most:
1 Sprints up to 15 seconds
2 Short hard 2 to 5 minute efforts
3 Medium 10 to 30 minute efforts
4 Longer hour plus efforts

Because knowing where you want to improve impacts on diet choice and training.

You need to understand how your body works, how it fuels itself and how you monitor it. ie buy a heart rate monitor (or power meter)

If you need to improve in areas 1 to 3, you can not cut carbs out your diet, you can not afford to go into significant calorie deficit (ie more than 500 calories a day out more than in) As you need to train at that level, get your heart rate monitor, learn about zones and do 15 second Zone 7 interval for sprinting, 5 minute Zone 6 VO2max intervals for 5 minute or so efforts and 20 minute threshold sessions at zone 5 for longer.

If you want to get strong rider over an hour plus , then is long zone 3 rides with burn fat more than carbs, so you can afford significant (ie 500 calorie plus deficient diets).

So set your goals, where do you need to improve your performance, how do I need to fule my body. How do I decrease my energy intake sensibly.

Read this book and do what it
Read this book and do what it says:

I’ve amazed myself and others
I’ve amazed myself and others by going from 252lbs to 190lbs in a year of steady loss. I’m 5’10”. I’d tried all kinds of ways to lose weight and become fitter and be able to ride my bikes with more comfort and faster!
I hold no fancy opinions on the subject but can tell you what worked for me.
I downloaded and read the free PDF of The Hackers Diet. It’s a simple exposition of the obvious fact that weight loss is achieved by burning more calories than are consumed.
I splashed out a hundred quid for a set of Aria wifi scales so I could have an automatic and reliable record of my weight.
The analysis of the numbers and their display is easily sorted with the free Trend Weight.
May not work for you, but this combination was just what I needed.
I’m so delighted with being able to ride much further and a bit faster than before.
Apart from anything else that food-baby makes tucking down over the bars uncomfortable.
Happy to elaborate on all this or support you in any way. Good luck!

‘Or alternatively, just try
‘Or alternatively, just try to eat healthily and ride your bike a lot (or take other forms of exercise). Without recommending any specific ‘alternative diets’ to stick to, it should be possible to identify the less healthy things in your existing diet, and cut down on them, or cut them out completely.’

I totally agree with the above, I restarted cycling in September, about 300 miles a month, some commuting some weekend riding, no other exercise. I don’t do high pressure training, just cycle at a rate that I feel comfortable with that raises the pulse rate but doesn’t see me arrive at work covered in sweat!

I’ve cut down on food intake and started eating sensibly. Main change is dropping sandwiches and snacks at work for a big salad with tuna or chicken.

Weight lost is just over a stone in 1 month, I’m 5′ 9″ and started off at 210lb.

Eat less, exercise more. Be
Eat less, exercise more. Be realistic and don’t starve yourself or over train. Given enough time you will lose weight. Just try to remember how long it took you to put those extra pounds on. It takes time to shed them. Good luck

Take the high carb, low
Take the high carb, low protein, low fat diet on Mondays, then switch to a low carb, high fat, high protein diet on Tuesdays and Wednesdays, followed by a day of fasting on Friday, and then go vegetarian on Saturday and eat nothing but roadkill on Sunday.

Or alternatively, just try to eat healthily and ride your bike a lot (or take other forms of exercise). Without recommending any specific ‘alternative diets’ to stick to, it should be possible to identify the less healthy things in your existing diet, and cut down on them, or cut them out completely.

Vegetables, fruits, nuts, oats, etc. – the kind of stuff that’s managed to survive the constant fluctuations in what if considered ‘healthy’ – probably ARE actually quite good for you. You might mainly be able to improve your diet, however, by simply eating less of the things that are generally accepted to be ‘not so good for you’. I find it’s easier to gorge on biscuits, cakes etc. than to consume the equivalent number of calories in less energy dense, less processed foods.

Of course, given that we don’t know anything about your diet, it’s hard to give any specific advice, but I’ll have a vague stab:
Many people consume several cups of coffee/tea each day, each with several spoons of sugar. Un-sugaring those drinks would add up. Or… down.
Most pre-packaged food tends to contain a lot of fat/sugar/salt, so cooking more of your own food could give you a better feel for that’s going into it.
Also; White bread -> Wholemeal. Sugary breakfast cereals -> Porridge (w/sultanas/raisins).
Sports drinks should be for sport, and even then, only if you’re doing something exceptional (i.e. glugging Lucozade when out for a 10 mile spin might be self-defeating). Snack foods (chocolates, crisps etc.) generally aren’t super-healthy, so packing some fruit or nuts might be an easier alternative.
Umm, and eat vegetables! They can get quite easily sidelined, because they don’t really fit into the fat-carb-protein triad, but that doesn’t mean they’re not important.

The short answer to your problem is just to ‘eat less’, but that can be a bit blunt and difficult to follow. I’m repeating myself, but I’ve found that just generally improving my diet has done more for my cycling and weight than following a diet too obsessively. Most people have quite a few places where their diet could be improved, so rather than committing to something with a fancy name and message boards dedicated to it, I think it would be more sensible to improve your current diet piece by piece. Do try and keep track of what you’re eating though, and if you’re finding the changes difficult, allowing yourself a day off a week or something probably wouldn’t end the world.

Oh, and ride your bike. 😉

glynr36 wrote:A number of

glynr36 wrote:

A number of studies (long term) have measured the effects of various marco ratios on weight loss, and over 2 years there was no difference for all the variants.

Unfortunately, as is often the case with the internet, there’s a lot of BS science out there – there’s even people who still insist the earth is flat or less than 10,000 years old. It seems people most often choose to believe what fits their existing world-view rather than what’s accurate. But that’s a whole different discussion and I could talk for hours about the work of people like Nobel prize winner Daniel Kahneman.

I’d be very interested to read those studies if you care to list them – especially if they have focused on plant based diets. As someone who keeps up to date with the latest research via NutritionFacts.org, I’m not at all familiar with these studies, but I am very familiar with the work of people like Dr’s Campbell, Esselstyn, Ornish etc. and it is a hobby of mine to actually read the research papers.