Keeping weight down is a key aim for any serious road cyclist, but that doesn’t mean you have to starve yourself. In fact, according to David Dunne, Team Wiggins’ nutrition supremo, whose diet guide we've already featured, ‘The worst mistake a cyclist can make is to go out on a fasted ride for hours where they have nothing. Not only will you lose fat, you’ll lose muscle, too. And that’s the worst scenario when you’re trying to increase your power to weight ratio.’ With that in mind, here’s a top 40 of foods - some more commonly used than others - that’ll help you shed pounds.
Meat & Fish
Salmon
GOOD FOR: Boosting your metabolism. This fish is packed with important nutrients so is a great one for satisfying your hunger for longer, and is relatively low in calories. It also contains a significant amount of iodine which helps control your thyroid. This in turn regulates your metabolism – which is where fat cells get zapped!
RICH IN: Protein, healthy fats, calcium, vitamins D and E.
Sardines
GOOD FOR: Scorching fat. They may be tiny but sardines are crammed with protein, which helps stabilise blood-sugar levels, making you less likely to get food cravings. They also contain most of the nutrients your body needs.
RICH IN: Calcium, healthy fats, iron, magnesium, phosphorus, potassium, protein, sodium, selenium, vitamins A, B, C, D and E, zinc.
Chicken
GOOD FOR: Managing your weight. Chicken is a superb form of protein, low in calories but absolutely rammed with nutrients such as iron and magnesium that your body craves, it feeds you while filling you up at the same time. Plus it’s low in fat – just eat it skinless, and not deep-fried!
RICH IN: Vitamins A, B3, B6, and K plus iron, sodium, potassium and magnesium.
Mackerel
GOOD FOR: Scorching Fat. Oily fish should be a staple of your diet because it’s high in protein and low in fat, making it a super-efficient food for building lean muscle. Mackerel is also rich in omega-3 – which is vital for healthy brain function, so it’ll makes you both a slimmer and a smarter cyclist!
RICH IN: Calcium, selenium, vitamin E, omega-3 essential fatty acids.
Vegetables
Carrots
GOOD FOR: Boosting your metabolism. Carrots are high in fibre and so are a great way to fight hunger pangs by filling your stomach with a low-calorie, non-fat food that’s rich in nutrients. Eat them raw to unlock their powerful detoxing powers that’ll get your metabolism motoring.
RICH IN: Calcium, magnesium, potassium, phosphorus, beta-carotene.
Sweet Potato
GOOD FOR: Stifling hunger. Wonderfully high in fibre, sweet potatoes not only make you feel fuller, they help regulate blood-sugar levels, releasing energy into your body slowly. So no sudden energy crashes and no desire to stuff your face with sugary snacks or junk food.
RICH IN: Beta-carotene, calcium, magnesium, folic acid, phosphorus, potassium, selenium, vitamins C and E.
Red Peppers
GOOD FOR: Boosting your metabolism. Red peppers like their hotter chilli cousins can increase your metabolic rate. Being rich in vitamin C they can help boost fat-burning chemicals in your body. They’re also good for your digestive system so ideal for tackling belly fat.
RICH IN: Potassium, beta-carotene, folic acid, vitamins B and C.
Cucumber
GOOD FOR: Managing your weight. About 96 per cent of a cucumber is water and dietary fibre, making it a low-calorie, no-fat food that will make you feel full. But they’re also packed with nutrients that help improve your digestive system, and flush toxins out of your body.
RICH IN: Potassium, beta-carotene, calcium, iron, magnesium, sodium, vitamins A and C.
Beetroot
GOOD FOR: Scorching fat. Want to improve your endurance and lose weight as a result? Believe in the mighty beetroot. High in nitrates, it’s believed that cooked fresh (not pickled) beetroot can have a positive effect on oxygen levels, meaning you can train for longer. Result!
RICH IN: Nitrates, calcium, iron, potassium, folic acid, vitamin C.
Potatoes
GOOD FOR: Stifling your hunger. Arguably the most satisfying food for filling you up, these also contain most of vital nutrients we need. Ideally, eat with the skin on to benefit from its fibre, and get the most from its metabolism-boosting resistant starch by allowing them to cool after cooking.
RICH IN: Potassium, magnesium, iron, copper and manganese, vitamin C and most of the B vitamins.
Fats
Olive Oil
GOOD FOR: Managing your weight. It’s strange to think that fats can actually help you lose weight, but healthy unsaturated fats like those found in olive oil can help stave off hunger pangs. The oil also contains oleic acid, a compound that actively
helps to break down excess fat.
RICH IN: Unsaturated fats.
Avocados
GOOD FOR: Managing your weight. Hunger pangs are your body’s way of asking for more of the nutrients it needs. Avocados are a rich source of healthy monounsaturated fats that provide slow-burning energy and suppress those pangs. A perfect food.
RICH IN: Iron, copper, phosphorus, potassium, beta-carotene, folic
acid, vitamins B3, B5, K and E, plus fibre and protein.
Peanut Butter
GOOD FOR: Stifling your hunger. Like avocados and olive oil, peanut butter is rich in fats that will actually help you lose weight by keeping those pesky hunger pangs at bay, meaning you’ll feel fuller for longer. Keep to two tablespoons of it when spreading on wholemeal toast or rice crackers.
RICH IN: Magnesium, potassium, protein, unsaturated fat, vitamins B6 and E.
Grains, seeds, pulses and nuts
Chia Seeds
GOOD FOR: Managing your weight. These South American superstars (Chia is the ancient Mayan word for strength) are rich in fibre and dense with omega-3. Sprinkle a spoonful of these into your breakfast cereal and you’ll get essential fatty acids while stifling hunger pangs for longer.
RICH IN: Fibre, protein, B vitamins, zinc.
Wholegrain bread and pasta
GOOD FOR: Stifling your hunger. Carbohydrates are important to your diet, so eat the right ones. That means thinking brown rather than white when it comes to bread, pasta and to some degree rice. Your body burns twice as many calories when it digests whole foods compared to the processed versions.
RICH IN: Calcium, iron, magnesium, phosphorus, potassium, manganese, vitamins B3, B5, zinc.
Oats
GOOD FOR: Stifling your hunger. Thanks to their high-fibre content, oats are incredibly filling. They also provide you with stacks of slow-release energy, which will help you
feel fuller for longer. Not only that but they also stimulate your digestive system and lower your cholesterol.
RICH IN: Calcium, magnesium, iron, phosphorus, manganese, vitamin B5, folic acid, silicon.
Lentils
GOOD FOR: Boosting your metabolism. High in protein and fibre, lentils are also packed with resistant starch, which can help you burn more fat. They’re also full of iron, which is vital for maintaining high energy levels. Eat with foods rich in vitamin C like kale or broccoli for the best results.
RICH IN: Calcium, magnesium, iron, phosphorus, potassium, zinc and folic acid.
Quinoa
GOOD FOR: Managing your weight. This South American seed has more and better proteins than most grains. It’s actually a perfect vegetable protein, which makes it ideal for converting fat into lean muscle, while the high fibre content will leave you feeling full up and hunger-free.
RICH IN: Calcium, iron, magnesium, phosphorus, potassium, vitamin B3.
Nuts
GOOD FOR: Stifling your hunger. Almonds (although technically a seed, not a nut), cashews and pistachios are the three lowest-calorie nuts, and all contain enough nutrients to help make you feel fuller for longer. Avoid roasted nuts as heat can destroy those all-important nutrients.
RICH IN: Potassium, calcium, protein, fibre, omega 3 fatty acids.
Leaves
Romaine Lettuce
GOOD FOR: Stifling hunger. To lose weight you need to expend more calories than you consume and lettuce – high in water content and low in calories – can help. Eating a large salad will fill you up. Mix up the leaves for taste but be sure to include nutritionally rich Romaine ones.
RICH IN: Fibre, iron, potassium, sodium, magnesium vitamins A, B6 and C.
Kale
GOOD FOR: Managing your weight. Kale is one of the healthiest things you can put into your body. High in fibre but low in calories, it will make you fill fuller for longer, and will also supply you with a dazzling array of vitamins, minerals, and antioxidants. A perfect food.
RICH IN: Fibre, potassium, calcium, copper, iron, magnesium, manganese, vitamins A, B6, C and K.
Broccoli
GOOD FOR: Managing your weight. Like kale, this is one of the best things you can put
in your body. Nutrient-rich, fat-free, low
in calories, high in fibre, protein and water content, it’ll feed you and fill you up, leaving you satisfied for longer. A perfect food.
RICH IN: Calcium, magnesium, iron, phosphorus, vitamins A, B2, B6, C, D, K, beta-carotene and folic acid.
Spinach
GOOD FOR: Stifling hunger. Spinach contains green leaf membranes called thylakoids which decrease hunger pangs and increase weight loss. How? By producing a hormone in our body that tells our brains that our tummies are full. Ain’t nature clever?
RICH IN: Beta-carotene, calcium, folic acid, iodine iron, magnesium, potassium, selenium, vitamins B6, C and K, zinc.
Fruit
Apples
GOOD FOR: Scorching fat. The fibre and polyphenols boost good bacteria in your gut and so help stave off hunger pangs. They also reduce cholesterol, relieve constipation and remove toxins. Grab a Granny Smith’s for the best results.
RICH IN:Calcium, magnesium, phosphorus, vitamin C, beta-carotene, pectin, fibre and polyphenols.
Grapefruit
GOOD FOR: Managing your weight. Low in fat, high in fibre, this fab fruit will fill you up, supply you with key nutrients, while a particular antioxidant in it is thought to help your liver break down fats more efficiently. For the best results choose fully ripe grapefruits.
RICH IN: Fibre, calcium, magnesium, potassium, vitamin C.
Berries
GOOD FOR: Scorching fat. Antioxidants in berries can actually alter gene activity in fat cells, making it harder to gain weight. Blueberries are particularly high in these. All berries, though, are low in calories and high in fibre, so will keep you feeling full without making you fat.
RICH IN: Calcium, magnesium, phosphorous, potassium, beta-carotene, vitamins B3 and C.
Oranges
GOOD FOR: Scorching fat. Not only are they rich in fibre, the high vitamin C content in oranges is a great aid to fighting fat. The vitamin increases the production of
a compound called carnitine
in your body, which oxidises fatty acids, essentially melting the fat cells.
RICH IN: Calcium, potassium, beta-carotene, folic acid, vitamin C.
Bananas
GOOD FOR: Boosting metabolism. Bananas are rich in potassium, which is vital to blood flow. By improving your blood flow, you speed up your metabolic rate which means fat gets burned faster. They’re also high in fibre so they’re great for making you feel full up for longer.
RICH IN: Potassium, beta-carotene, vitamins B6, C, K, fibre and pectin.
Lemons and limes
GOOD FOR: Boosting your metabolism. The zingy scent of lemons and limes can literally get your mouth watering, which in itself is a great aid to digestion, but once consumed, the natural acidity in the fruits helps to break down food quicker, as well as giving your body a detox.
RICH IN: Potassium and vitamin C
Protein
Eggs
GOOD FOR: Managing your weight. Eggs are high in protein and healthy fats, and the yolks are densely packed with nutrients. That means your body’s getting exactly what it needs so you won’t feel hungry for longer. Plus they’re super adaptable and easy to cook!
RICH IN: Calcium, iron, manganese, zinc, B vitamins, high-quality protein.
Tofu
GOOD FOR: Stifling your hunger. Not only does tofu lower your cholesterol but it’s also a perfect vegetarian source of protein. As with all proteins it’s great for creating lean muscle and burning fat, but studies have also shown that tofu is a great appetite-suppressor too.
RICH IN: Iron, amino acids, potassium, calcium, magnesium, vitamin A and K.
Cottage Cheese
GOOD FOR: Managing your weight. Low in fat and carbohydrates, this is the cheese it’s OK to eat when you’re looking to lose pounds. Made from curdled milk and whey, it’s one of the best dairy sources of protein helping you build lean muscle, while making you feel fuller for longer. RICH IN: Protein, calcium, sodium, vitamin A.
Beans
GOOD FOR: Stifling your hunger. Yes, they’re small but they’re rammed full of protein and fibre which means you’ll feel fuller for longer, while having loads of slow-release energy inside you – all without loads of calories. Lima beans are particularly high in protein.
RICH IN: Calcium, protein, magnesium, phosphorous, potassium, iron, B vitamins and folic acid.
Chickpeas
GOOD FOR: Managing your weight. A superb source of vegetable protein. High protein foods require more energy from the body to process, so they burn more fat. Protein, then, is good for building lean muscle and that in turn boosts your metabolism. Chickpeas also add bulk to a meal so fill you up.
RICH IN: Beta-carotene, Calcium, magnesium, iron, phosphorus, potassium, protein, manganese, folic acid, zinc.
Flavouring
Garlic
GOOD FOR: Scorching Fat. This amazing food contains an anti-bacterial antioxidant called allicin which destroys fat and cholesterol as well as any viruses in your digestive tract. Its strong aroma also acts as a natural appetite suppressant. A perfect food.
RICH IN: Calcium, phosphorus, potassium, vitamin C
Chillies
GOOD FOR: Boosting your metabolism. The compound in chillies which give them that kick, also heats your body and melts fat. A single chilli also contains a day’s supply of beta-carotene making these tiny, spicy superstars great for helping your skin cope with harsh weather rides.
RICH IN: Vitamins A, B6, C, iron, copper and potassium.
Ginger
GOOD FOR: Managing your weight. Ginger isn’t just a great way to bring some zing to your dinner, it’s great for your circulation, your digestive system and your metabolism. It can also reduce muscle pain caused by exercise by up to 25 per cent. A perfect food.
RICH IN: Calcium, magnesium, phosphorus and potassium.
Cinnamon
GOOD FOR: Boosting your metabolism. Even a small amount has been proven to help regulate blood-sugar levels which curb food cravings. There’s also evidence that it makes fat cells more responsive to insulin which basically means your metabolism melts them far more efficiently.
RICH IN: Fibre, calcium, and magnesium.
Black Pepper
GOOD FOR: Scorching fat. Black peppercorns contain something called piperine that inhibits fat cell production. It’s also been used for centuries as a digestive aid and is also great for preventing or relieving bloating.
RICH IN: Calcium, magnesium, potassium, manganese and phosphorous.