Previously, I shared my experience of losing 3kg in one month through light exercise on a bicycle and a small amount of dietary restriction.

It seems to have been quite a shock to those for whom dieting had not yielded the desired results, and I received a lot of feedback.

I will now explain the common questions regarding how this differs from a normal diet and why cycling is so effective.

■The key is to prevent the body from producing glucose

First, I will explain the mechanism of weight loss. In the body, glucose is produced from carbohydrates.

The benefit of restricting carbohydrates is that without the raw materials to produce glucose, glucose is not produced in the body.

When you consume a lot of carbohydrates, the glucose concentration in your blood rises, and the action of insulin converts it into neutral fat, which is then stored as fat cells.

Conversely, by preventing glucose production, the body experiences an energy deficit.

At this point, the body begins to break down muscle, as protein can be broken down as quickly as possible.

If you prevent muscle breakdown by taking protein, then fat breakdown will begin.

Since protein has a lower conversion efficiency compared to glucose, the body attempts to break down fat to use as energy.

Glucose stored in the liver and muscles is said to be used up in just one day because it cannot be stored for long.

I believe that after this, if no new carbohydrates are supplied, fat breakdown progresses.

■Why exercise such as cycling is effective

After reading this far, it might seem like you could lose weight through diet alone, but another element is necessary.

A diet that completely cuts out carbohydrates is quite difficult, even in specialized hospitals.

It seems impossible to completely cut out carbohydrates.

On the other hand, moderate exercise uses energy from readily available sources, so consumed carbohydrates are immediately converted to glucose and quickly depleted.

The energy produced when fats are broken down is called ketone bodies, and it is effective to exercise moderately while suppressing carbohydrates to produce more ketone bodies.

■Excessive exercise is counterproductive to health

Since carbohydrate intake is suppressed, intense exercise like that of an athlete can be life-threatening.

It can lead to hypoglycemia and have detrimental effects on the body.

For a normal lifestyle, it's just right to suppress carbohydrates and exercise a little more than usual.

For this, cycling is optimal.

While walking is not bad, there is data to suggest that cycling allows you to enjoy various scenery and is even more effective.

Most importantly, excessive exercise is not sustainable.

With cycling, you can simply replace your commute to work or school with cycling, which saves on transportation costs and improves your health – it's all good.

Among bicycles, we particularly recommend road bikes.

Research institutions have found that road bikes burn more calories than city bikes, making them more suitable for dieting.

A diet where you starve yourself and endure hunger isn't really losing weight so much as shriveling up, and it doesn't seem healthy, does it?

If you damage your body, it defeats the whole purpose.

Dieting is for your health, so please never try a "no-eating diet."

Enjoy cycling and cut down on carbohydrates.

Let's aim for a fun and healthy diet.

■How long should carbohydrate restriction be continued?

A carbohydrate-restricted diet will have almost no effect if practiced for only one or two days.

This is because if you stop during the period when glucose stored in the liver and muscles is being consumed, ketone bodies will not be produced.

Conversely, continuing indefinitely will lead to a rather bleak diet.

It is recommended to set a goal from the start, such as one or two months, and practice it for that duration.

After that, instead of completely eliminating rice, you can eat half portions, or maintain your slender body by preventing excessive carbohydrate intake.

Please note, I am not a medical professional.

While this information is based on my personal experience, please understand that it may not be suitable for everyone, especially those with poor health or chronic conditions. Please exercise your own judgment when implementing these methods.