I have done Atkins and also Low Carb High Fat. I have also read Finney and Volek's book and have applied it to long distance endurance rides. I had started riding again last January after 20 years off the bike. I was obese. To lose fat, you have to burn it. Both the Atkins and LCHF diets put you into some level of ketosis and fat will come off. I was losing 3-4 pounds per week. Clyde 1820's list pretty much mirrors mine. I prefer LCHF over Atkins because after the initial 3-5 days, it is easier to maintain and I feel more satisfied and therefore, portion control is easier for me. I prefer both over just cutting down portion sizes because I always feel hungry with the calories in/calories out approach. With Atkins or LCHF approaches, I am never hungry after the first 3-5 days.
I started at 255# and am at 185# now with 6 pounds more to go. I guess you can call me a former Clyde
Control of insulin is key. Once my body starts to burn fat, a single naughty session eating sugary stuff will shut down the fat burning (insulin response) and it will take me 1-2 days to get it going again (I measure ketone level of my blood). I just make mindful decisions and realize the consequences.
A typical day if I am trying to lose weight as I am now
Breakfast
2-4 eggs and 2-4 slices of bacon. Grass fed heavy whipping cream in my coffee (no sugar).
Lunch
Spinach salad with olive oil and balsamic (today I skipped lunch and breakfast to kick the fat burning into high gear)
Snack (after a ride ususually)
Macadamia nuts and maybe BCCA smoothie using coconut milk, 1/3 banana, one strawberry, a small chunk of 90% Lindt dark chocolate, stevia, cinnomen, and some Whey Powder.
Dinner
Fatty fish (Tuna, Salmon, etc)
Arugula Salad....usually with some goat's cheese on it
Cauliflower or maybe Broccoli with butter or olive oil on it.
If I am doing a long distance event like a longer Brevet, I use Maltodextrin for fuel but only after riding for about 1 hours because I produce more power with some carbs although after one is fat adapted, it is amazing that one is essentially bonk proof although the power will be lower. I ran out of glycogen on today's ride with no mental symptoms, just lower power. The brain seems happy on Ketones.