Peloton Diet To Lose Weight (Based on science)

Doing peloton every day is a great way to improve health and body composition. However, without good nutrition, you can spend a lot of energy and still have mediocre results. Does peloton have a nutrition program?

As a whole, the peloton doesn’t have a nutrition program. The only nutrition recommendation you can find comes directly from the peloton instructors during their class, where they share several workout strategies, together with nutrition tips for optimal performance.

Keep reading to learn more about best dietary practices while doing a peloton, which foods are best to fit your goals, and which foods to stay away from.

What is The Peloton Diet?

As a whole, the peloton diet is a meal plan that not only supports your goals, whenever that’s improved performance or body composition, but also matches into your current lifestyle, and taste preferences. It consists of eating whole, minimally processed, and nutrient-rich foods.

In other words, there is no one-size-fits-all diet. In fact, whenever you’re following a keto, paleo, or plant-based diet, all those dietary interventions have something in common. They all preach to stay away from processed and sugary foods.

If you’re curious about how to combine “peloton and keto“, check out my article.

And if you pay close attention, you will quickly realize that they’re all associated with robust health, despite being very different.

So if your goal is to improve body composition and reduce fat, your priority shouldn’t be to follow the best diet. Your priority should be to follow the diet that helps you maintain being in a calorie deficit.

Studies have shown that the negative energy balance alone is responsible for weight reduction (Strasser et al. 2007), regardless of which dietary method you choose.

Foods that are high in protein, fiber, and several macro and micronutrients help to combat nutrient deficiencies, increase satiety and reduce appetite. They also help to balance energy and sugar levels.

Peloton Diet To Lose Weight

You can definitively do peloton and lose weight without dieting because a moderate calorie deficit can be achieved by either exercise or calorie restriction. In fact, eating 250 – 350 calories less per day is enough to trigger weight loss over a long period of time.

However, according to a meta-analysis of 29 long-term weight loss studies, more than half of people who lost weight have regained over 80% of it back within 5 years (Anderson et al. 2001).

The number one reason why long-term weight management is so difficult comes down to a failure to maintain a lean body mass, inadequate protein intake, and lack of regular strength training (Hall 2018).

Can peloton help you lose weight? As a whole, the peloton can help you lose weight, as long as you combine regular workouts with a high-protein and high-fiber diet. Adding nutrient-rich food to your workouts not only helps to reduce hunger and appetite but also preserves lean body weight.

Lean body weight is what keeps the metabolic rate high. During calorie restriction, the body undergoes adaptive thermogenesis.

This means people who lose weight (and fail to maintain muscle mass) immediately lower their resting metabolic rate, even 15 to 40% below their predicted baseline values (Doucet et al. 2001).

Let that sink in for a moment.

Someone who weighs 250 lbs and loses 70 lbs (and fails to watch their protein intake) will have a 15 to 40% slower metabolism than someone who has been 180 lbs all their life.

That happens because of a decline in muscle mass, which is the main driver behind energy expenditure.

The overwhelming number of research confirm that to achieve optimal body composition, increase muscle mass and be able to maintain it, you need a certain amount of proteins.

How Much Protein Do I Need For the Peloton?

As a whole, you should eat around 2.0g – 2.4g of protein per kg per day while being on a peloton diet. The high protein intake helps to maintain optimal muscle protein synthesis, preserve more muscle mass, and increase the metabolic rate.

What I like about eating a lot of proteins is they keep you full for longer. I did several small experiments where I started my days by eating bagels and toasts, versus eating lean cut meats.

The effect was that I felt less hungry, more energized, and more productive after I have a high-protein breakfast.

On the other hand, when I eat breakfast that has minimum protein, I tend to feel lethargic and unmotivated.

Also, adding high-protein foods to your meals helps not only to reduces body weight but also helps to preserve lean body mass while being in a calorie deficit, and prevent weight regain (Moon 2020).

Why is protein intake important for the peloton diet?

In general, protein intake is important while doing peloton because it increases protein synthesis, reduces muscle protein breakdown, increases the metabolic rate, and suppresses hunger. The amount of protein will depend on your total calorie intake.

In other words, high protein helps to maintain the results when you’re dieting. Studies have shown that people who are doing calorie deficit have much higher protein requirements, comparing to people who are not dieting.

It’s almost like being in a calorie deficit accelerates muscle breakdown. So what seems like an optimal protein intake during the maintenance calorie level, its insufficient for deficit level.

No wonder why people gain the weight back.

Have a look at the research done by Stefan M Pasiakos. He documented 12 adults who underwent 10 days of moderate calorie deficit (approximately 70% of their regular calorie intake) at 1.5g of proteins per kg (twice the RDA).

The results after 10 days showed that protein synthesis was reduced by 19% (Pasiakos et al. 2010). This means that the calorie restriction has a direct effect on metabolism and significantly lowers the ability to maintain a lean body mass.

Still curious? I’ve already covered everything there is to know about “calorie deficit and protein” in my article, which I recommend you read.

Does Peloton Increase Appetite?

As a whole, the peloton does increase appetite because doing high-volume training influences energy balance and triggers hunger. Initially, aerobic exercise boosts energy deficit without compensatory effects on appetite. However, long-term negative energy balance does increase appetite.

The more you train, the more calories you burn. And the more calories you burn, the more energy deficit and cravings for food you get.

How to lose weight fast with a peloton? As a whole, to lose weight fast with a peloton you need to stay in a calorie deficit, ideally around 300 to 500 calories below your maintenance level. To get there you can either count calories, weigh your food or apply intuitive or mindful eating.

Some people (typically engineers) love numbers. They will track and measure a lot of details. But the majority of people don’t get excited about numbers.

That’s why in the long-term numbers aren’t a good fit for everyone, and can bring them more anxiety and additional stress (Romano et al. 2018).

The good news is that you don’t need to track the calories to see the progress. Instead, you can simply track the behaviors, like eating slowly, timing your food, or eating mindfully without distractions.

TIP: Eat slowly. It takes around 15-20 minutes for the satiety to hormones to initiate fullness. By eating slowly and stretching out your meal, you can end up eating half of the food you normally eat and be full (Andrade et al. 2008).

Peloton Diet Plan

Apart from protein, a good peloton diet plan should also include fiber-rich foods, fruits, veggies, and high-satiety foods. Also, having a variety of foods helps to balance macro and micronutrients, electrolytes and prevent nutrient and vitamin deficiency.

Instead of eating the same meal over and over again, your diet should be rich in all sorts of food groups like meat, fish, grains, fruits, veggies, eggs, nuts, and dairy.

While micronutrients are needed only in relatively small amounts, they are essential. They provide the foundation of our metabolic and physiological processes. Some of them are manufactured in the body, but some don’t.

That’s why you need a variety of foods if you’re planning to experiment with a calorie deficit in the long term.

What are the best supplements for peloton? As a whole, the best supplements for peloton include marine-based omega-3 fatty acids, probiotics, protein powder, and creatine monohydrate. These supplements help with reducing muscle soreness, increase performance, and help to maintain lean body mass.

You can see the full list of best “peloton supplements” that can help you with performance and recovery in my article here.

What is the best energy food for peloton? As a whole, the best energy food for the peloton is coconut oil because it contains medium-chain fatty acids, which are readily oxidized in the liver. MCFA doesn’t increase insulin and is been shown to increase mitochondrial biogenesis and metabolism.

In other words, after you eat coconut oil, the body immediately sends it to the liver to oxidize for energy, bypassing digestion. Taking 2 spoons of coconut oil can not only help with energy but also increase your satiety.

After years of working with people on improving their diet, I’ve noticed that one of the biggest obstacles people have that stops them from adding fruits and veggies is an inconvenience in preparation. It’s more hassle and takes a lot of time.

TIP: Organize your kitchen and make it as easy as possible to prepare your veggies at home. The easiest way to change the habit is by changing the environment.

The last thing you want is to train hard on the peloton and drop the ball because your kitchen is full of comfort foods. If you know that some foods are problematic for you, don’t stock up on those foods.

Here you can see the example of how the nutrition coach Stephanie conducts a healthy kitchen makeover with one of the clients.

What To Eat Before a Peloton Ride?

As a whole, before a peloton, you should eat a small meal containing protein and carbohydrates. For long-distance rides, you should consume more carbs as they improve performance and can impact training adaptations. For short rides, you should reduce the number of carbs.

Things to eat before a peloton ride include:

  • bananas
  • protein shake
  • corn on the cob
  • oatmeal
  • cottage cheese

What should you drink before the peloton will highly depend on your personal goals and performance requirements. People who ride long-distance can benefit from adding simple carbs to their drink, where people who look for weight loss should drink zero-calorie beverages.

Should I do a peloton before or after breakfast? In general, you should do a peloton before breakfast, as long as it’s a short ride. Doing aerobic exercise in the fasted state induces higher fat oxidation. However, doing long duration and high-intensity workouts, without having nutrients available, impacts the training response and can worsen the performance.

How long after eating should I ride the peloton? As a whole, you should wait for around 1-2 after your last meal to ride the peloton. Eating food induces digestion and parasympathetic response. This moves the blood away from the muscles into the stomach and intestines until the food is properly absorbed.

Here is a simple breakdown of how to plan your meals based on your goals.

Sugary carbsStarchy carbsProtein
Fat lossMinimize intakeOnly after exerciseEaten with each meal
PerformanceImmediately after exercise (only for long-distance)Eaten with each mealEaten with each meal
Peloton eating plan

TIP: For fat loss, the easiest way to reduce food intake, without counting calories is to eat until satisfied. Satisfied means that you stop eating when you’re no longer hungry. It doesn’t mean when your belly is full.

What To Eat After a Peloton Ride?

In general, after a peloton ride, you should eat high-quality protein to stimulate muscle protein synthesis and optimize the recovery process. You also should include a good amount of carbohydrates to replenish glycogen stores in the muscles.

How long after the peloton can you eat? As a whole, you can eat immediately after a peloton ride because it will support muscle protein remodeling and recovery after exercise. Endurance training elicits muscle adaptation and eating after your workout is necessary to optimize those responses.

What peloton instructors eat in a day? As a whole, most of the peloton instructors eat a well-balanced diet that includes fresh vegetables, fruits, lean cut meats, and gluten-free bread. Jess King, one of the senior peloton instructors hosts a cooking show on her Instagram where she prepares meals together with her fiance.

Learn more: Click here to read more about “best peloton classes for weight loss


As you can see, losing weight is not complicated. However, because it’s a slow process, eating the same foods can be tedious. That’s why variety and changing things up are important.

One extra tip I wanna share that can help with motivation is to document your journey. It can be in the form of video, audio, or a notebook.

Document everything you can. Take a photo each week. Do it on the regular basis. Once a week shoot a picture from the front, side, and back. Keep that picture in your journal. And on those dark days, when you think that nothing works, just open your journal.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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