The ground rules

Begin the day with a glass of warm water with lemon and ginger, to “kick start” the digestive system and hydrate the body.

Always have breakfast. On the days when you are attending the early morning Boot Camp aim to have a smoothie (see breakfast options) or a few nuts and a piece of fruit before you leave home (apple, pear, plum, peach, apricot, satsuma, small banana).

Eat at regular intervals throughout the day. Have breakfast, lunch and dinner with a snack (see snack options) in the morning and in the afternoon.

Take time to eat and chew your food well. This allows time for the message to reach your brain when you are full. It can help to put your knife and fork down between mouthfuls. When you feel full, stop eating!

Avoid sugar and foods containing added sugar. If sugar is your downfall, be firm with yourself. No sweets, cakes or biscuits for the duration of the boot camp (see snack choices for alternatives).

Avoid processed and highly refined foods such as white bread, pasta and white rice. Choose wholegrain options, like wholemeal bread, wholegrain pasta and wholegrain, brown basmati rice. These contain more nutrients and will keep you feeling full for longer.

Aim to eat more raw vegetables and fruit. Don't overcook vegetables. Prepare them al dente.

Drink 1 3/4 to 2 litres of water each day. We often mistake thirst for hunger. If in doubt have a glass of water!

Alcohol. If your aim is to lose weight, avoid alcohol throughout Boot Camp or until you have achieved your weight-loss goal.

Avoid fried foods and foods containing harmful trans-fats (found in most processed foods).