Cycling on the Keto Diet: How I Lost Weight, Gained Energy, and What I Do Differently Now

In 2018, I lost 50 pounds by combining long-distance cycling with the ketogenic diet. I felt leaner, stronger, and more energized than I had in years.

Then came the pandemic—and like many others, I slipped. I gained weight back, lost motivation, and had to start over.

Keto helped me again when I got serious. I dropped the extra weight, got back on the bike, and reclaimed my energy. But over time, I realized something: Keto got me started, but it wasn’t sustainable for me forever.

Now, I eat what I enjoy in moderation, cycle regularly, and maintain my weight using habits that work long term. Still, I’ll always credit keto for jump-starting the transformation.

If you’re curious whether keto and cycling can work together, here’s everything I’ve learned from doing it myself.

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🥑 What Is the Keto Diet (in Plain English)?

The ketogenic diet is built around:

• High fat (70–80%)
• Moderate protein (20–25%)
• Low carbs (usually under 50g/day)

When done right, it shifts your body into ketosis, where you burn fat instead of sugar for fuel. This can lead to steady energy and fat loss—two big wins for cyclists.

✅ Pros and ❌ Cons of Cycling on Keto

👍 The Upside

• Steady energy on longer rides (no sugar crashes)
• Fat adaptation helps with endurance
• Weight loss from burning stored fat
• Improved focus and mental clarity, even on big rides

👎 The Downsides

• Struggles with intensity — sprints and steep climbs can suffer
• Keto flu in the first few weeks
• Lower glycogen stores for power bursts
• Fueling challenges on multi-hour or high-intensity rides

💡 Tips for Cyclists Trying Keto

1️⃣ Prioritize Quality Fats

Fuel your rides with clean, whole-food fats:

• Avocados 🥑
• Salmon and sardines 🐟
• Nuts, seeds, chia, and flax 🌰
• Extra virgin olive oil 🫒

Skip heavily processed “keto” junk food. It may be low-carb, but it’s not performance fuel.

2️⃣ Eat Your (Low-Carb) Veggies

Even on keto, you still need fiber, minerals, and micronutrients:

• Spinach, kale, romaine
• Cauliflower, broccoli, asparagus
• Zucchini, bell peppers

3️⃣ Try Carb Cycling (It Helped Me Most)

Eventually, I learned I didn’t need to be in strict ketosis all the time.

• On long or intense ride days, add small servings of berries, sweet potatoes, or oats
• Use carbs before or after workouts for recovery

This is often called “targeted keto” or “cyclical keto”—and it’s what worked best for me.

Here is a good book at Carb Cycling - How to Optimize the Ketogenic Diet and Avoid Common Mistakes - Kindle Edition

4️⃣ Don’t Skimp on Electrolytes

You’ll lose more water and salt on keto. That can tank your energy fast.

• Hydrate before, during, and after your rides
• Use electrolyte supplements with sodium, potassium, and magnesium
• Here is a good keto-friendly electrolyte mix

Tip: Add a pinch of salt to your bottle on long rides—it helps more than you'd think.

5️⃣ Be Patient—It Gets Easier

The first few weeks can be tough.

• You may feel sluggish or low-energy
• This is normal during the fat-adaptation phase
• Keep your rides easy, track your recovery, and give your body time to adjust

🔄 Why I Don’t Follow Keto Strictly Anymore

I’ll be honest: I don’t eat strict keto today.

It was incredibly effective at first—I lost more weight than I ever had, and cycling on keto gave me energy I didn’t expect. But over time, I found it unsustainable. I missed my favorite foods, social eating became hard, and I gained back some weight once I stopped.

But here’s the good news:

• It helped me understand how food affects my energy
• It kickstarted my discipline and habits
• It taught me what works for my body

Now, I track my calories, ride consistently, and eat foods I enjoy while keeping a healthy balance. Keto started the journey, but the tools I use now are what made the weight loss last.

👉 All the Miles in the World Won’t Make You Lose Weight (If You Don’t Do This One Thing)

🚴 Final Thoughts: Should You Try Keto and Cycling Together?

It can absolutely work—but not for everyone. If you’re curious, try it gradually:

• Don’t expect race-day power right away
• Focus on hydration, whole foods, and gentle rides at first
• Be flexible and adjust based on how you feel
• Most importantly, don’t let it make cycling feel like punishment

Keto helped me reset, but it’s what I learned after that’s kept me going. Ride strong, eat in a way that supports you, and trust your body to adapt.

📌 Related Posts You Might Like:

• Cycling Tips for Overweight Beginners: How I Lost 85 Pounds and Started Riding Long Distances
• What Really Helped My Cycling Knee Pain
• All the Miles in the World Won’t Make You Lose Weight (If You Don’t Do This One Thing)
• Intermittent Fasting and Cycling

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