I started on The 17 day Diet in January and have lost 21 lbs. in 49 days. Contrary to what it sounds like, it's not a crash diet, rather it's a retraining of what types of meals to eat on a regular basis. Essentially cutting out sugars and starches and focussing on vegetables, low sugar fruits and lean proteins. One thing I've learned is that there is a alarming amount of sugar in almost everything, even things I would consider healthy (ie. milk)
The first 17 day cycle cuts out all sugars and starches to kick start your body into fat burning, and the next two 17 day cycles slowly re-introduce carbs (ie. pasta, whole grain breads).
As far as exercising to lose weight, I agree with Shantz, longer lower intensity rides will help more with weight loss than high intensity
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