I can tell you cutting out the "Crap" foods (or carbs) helps alot, I dropped 20 lbs (not that I was THAT bad, but...) just by cutting out sodas (diet included) and other sugars. Thought I really would not call it such, what I do is close to the Southbeach diet. It list out the good and bad carbs and how much of each you can have and hope to lose weight.

Good Luck, with your training. I have a great bike but until the kids are out of school, I will not have the time to ride it