Weight / Fat loss

Don't cut out the carbs (you can cut out anything processed, like white bread, but keep complex Low GI in). As a cyclist you *need *carbs for fuel. Its fucking vital. Maybe swap out white bread for brown. If you're really keen go gluten free and try that.

Porridge oats is a cyclists / active persons staple for a reason. Brekkie of champions. Also a handful of mixed nuts in the morning before your commute is recommended for the good fats and a concentrated energy source.

Low carb diets work and have their place, but you're not trying to go single figure BF levels, so why put yourself through the misery.

Eat more fibre and drink 3 litres of water per day to keep your liver working nicely. And whilst we're on the topic liver...Booze is the big one here and your success will depend on how much effort you put into limiting your intake.

I'd have to disagree with most of this. I used to really believe in the whole breakfast thing but I don't any more and my waist measurements indicate that I'm now right, at least for me.

Carbs? This is a 12 mile commute not a 12 hour TT, skipping breakfast doesn't make me any slower on my 20 mile commute.

Don't get me started on the water myth...

But yeah, booze is the issue here, and I also very much agree with Dammit.