My diet from morning is 7: 30 am:coffee without sugar, banana or fruits then 1 hour workout 9: 00 am:protinex, 2egg boils, 2 banana, fruits 10 am: 3 chapatti and sabzi 1: 30 pm:rice dal roti sabzi 10 pm: rice dal please suggest me good balanced diet which I can add to this. I prefer sugar less oil free food so that I can get maximum out of my workout.

Dt. Pratik SinghDietitian/Nutritionist0yrs exp

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If you workout for an hour you hardly burn 500 calories, a packet of wafer has approx 500 calories! even a single wrong meal can ruin your workout! The most important thing to lose fat is your nutrition! when you intake good nutrients your body starts to drop bad nutrients (fat stored in body) Your body needs a proper amount of micros and macros to lose fat!  

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