Think FAT...

For some reason, carbs are always the focus when it comes to weight loss and performance. In endurance parlance, it’s fair to say they’ve gained an unfavourable reputation over the years.

The reasons for this are unclear, but perhaps somewhere along the line the messaging became confused — with “good carbs” (like rice, oats, potatoes) and “bad” carbs (refined sugary foods) being conflated.

However…

The facts are relatively straightforward: carbs are essential for performance. They’re your rocket fuel!

Carbs are broken down into glucose, the body's preferred and most efficient source of energy, which is rapidly converted into ATP (adenosine triphosphate) to power muscle contraction. This is why the best cycling coaches consistently emphasise fuelling properly with carbohydrates, rather than fearing them.

So, “good” carbs should absolutely not be the focus when it comes to shedding excess body weight.

For those of you focused on dropping a few extra pounds, the macro you should be paying much closer attention to is actually fat.

Why?

• 1 gram of carbohydrate = 4 calories

• 1 gram of protein = 4 calories

• 1 gram of fat = 9 calories

This means fat contains more than double the calories per gram compared to carbs or protein.

Too little carbs too much fat..

So what does this mean in practice?

• You can eat a much higher volume of carbs or protein for the same calorie cost → more food on your plate → more fullness and satisfaction for longer → less likely to binge.

• Carbs are performance fuel. They’re stored in the muscle as glycogen, ready to be used on the bike.

• Excess fat intake, on the other hand, very easily tips you out of a sustainable calorie deficit without adding much to performance.

In short: if you don’t keep an eye on fat intake (especially from meats, oils, dressings, cheese, etc.), your chances of hitting a consistent calorie deficit are compromised. Weight loss then becomes much harder — and this is one of the first areas a good cycling coaching programme should address.

So what should you do?

To actually keep fat intake in check, get used to reading labels. Look at the grams of fat per 100g and remember: 9 calories per gram adds up fast. Foods like cheese, oils, dressings, pastries, and fatty meats are the main culprits.

Where possible, swap for leaner cuts of meat, low-fat dairy, or cook with measured amounts of oil rather than pouring freely.

For perspective: a small handful of nuts (30g) contains around 180–200 calories, while a big bowl of oats with fruit (80g dry oats + fruit) comes in at a similar calorie cost but is far more filling and performance-focused. That’s the difference fat density makes.

The Secret Weapon: Don’t Forget Protein!

While managing fat intake is crucial, protein is your best ally in the weight loss journey. Many of the best cycling coaches consider it a “non-negotiable” in both weight management and performance nutrition. We have written more about protein's pivotal role here.

Here’s why it’s a secret weapon:

• Superior Satiety: Protein is the most filling macronutrient. It helps you feel full and satisfied after a meal, reducing cravings and the urge to snack later.

• Muscle Protector: When you’re in a calorie deficit, your body might look for energy by breaking down muscle. Adequate protein intake signals your body to preserve your hard-earned muscle mass while you lose fat.

• Metabolic Boost: Your body actually burns more calories digesting protein than it does digesting carbs or fat (this is called the thermic effect of food).

Aim to include a lean source of protein — chicken, fish, eggs, Greek yogurt, tofu, or legumes — in every meal.

The Role of Healthy Fats

Now, this is not to say you should eliminate fat completely. Healthy fats from sources like avocados, nuts, seeds, and olive oil are vital for hormone function, vitamin absorption, and overall health.

The message is simply one of mindful moderation. Because they are so calorie-dense, a little goes a long way. A sprinkle of nuts on your salad, a quarter of an avocado, or a tablespoon of olive oil for cooking is all you need to reap the benefits without overshooting your calorie goals.

In conclusion:

If healthy, sustainable, performance-focused weight loss is what you are striving for, ultimately it’s a numbers game: energy in versus energy out. So, you have to keep half an eye on the numbers that make the biggest difference.

Fat is substantially more caloric, and substantially less useful, than carbs — so enjoy it with studious moderation.

This is the type of guidance that underpins effective cycling coaching. At DUCHY, we’ve seen time and again that once athletes stop fearing carbs, manage fat sensibly, and prioritise protein, their performance and weight management both improve dramatically.