Your cardio diet

Early morning training session

7-8 am Double espresso

7-8 am Training

8 am Protein shake, large banana

12 pm Tofu roll/chicken roll with spinach

3:30 pm Protein shake, bag of mixed nuts, two small peaches

7 pm Salmon, rice and three vegetables

Why? Combining a lowcarb and high protein diet increases your ability to burn fat when exercising, found a study in the journal Nutrition & Dietetics. “The morning caffeine kick energises your efforts,” says New Delhibased nutritionist Dr Sonia Kakar.

Afternoon training session

7 am Two-egg masala omelette on two wholewheat bread slices

11 am Protein shake, banana and a small bowl of oats

1 pm Training (have a double espresso 40 minutes before)

2 pm Protein shake with papaya

2:30 pm Walnut salad with two oatmeal bread slices. Use greens in the salad.

4 pm Linseed and nuts mixed with toned dahi

7 pm Chicken stir-fry, veggies, soba noodles

Why? “Eat slow digesting calories in the morning, to digest them in time to fuel your afternoon training,” explains Dr Kakar. “As the calories are slow digesting and spaced out evenly during the day, you won’t feel hungry.”

Evening training session

7 am Two boiled eggs, two slices of wholewheat bread and a large bowl of oats

10:30 am Tuna on two slices of wholewheat bread

1pm Chicken risotto

3:30 pm Baked potato with beans and cheese 6pm Training

7-8 pm Mince meatballs or paneer balls in tomato sauce. Serve with broccoli and cauliflower.

Why? The Endocrine Society found a breakfast rich in carbs and protein boosts metabolism. “It will also reduce food cravings,”