on long hard rides, you need sugar ...thats why the guys who rode Inipak were eating Conneto and Magnum ice creams etc , and thats why many people who ride long Audax always stop and eatc chocolate cake ...
gels have a high sugar content, but it's artificial sugars similar / spin off of asparatine (which is very very bad for you)... rather use the baby food fruit stuff which has natural sugars .... banana and cononut flavour has a high sugar content (from my personal taste)
and if you arce cycling and your body needs more food, it will tell you, and you will crave for what is needed (such as fish and chips, pizza, macdonalds etc) ....
when you really need a boost, have a Frijj chocolate milkshake
and forget about these fad diets ....
make a good smoothie everyday with a nutribullet (add stuff like spinnach, fresh beetroot, fresh fruit, coconut water etc), and have that for breakfast with cooked oats ....
eat sensibly for lunch and dinner, then go on a ride of approx 25 miles at pace most mornings, and you will loose weight, get fitter and ride faster
I'm speaking from experience