Don't bottle out of drinking!

We can’t stress enough how important it is to drink plenty of fluids when you are on this diet.

this is particularly the case during the first week or so of the Fast 800 when your body is still adapting to the diet and trying to reset your metabolism. During this period you may feel lightheaded and have the odd headache, so drinking plenty of fluids will not only help you to feel fuller, but also help to combat any tiredness and keep your energy levels up.

this is especially important on fast days, when we suggest you aim for an extra 1–1.5 litres of caloriefree fluids, mainly as water.

It is best to avoid drinks with sweeteners, as they can upset the good microbes in your gut.

they are also likely to sabotage your attempts to retrain your taste buds, as sweeteners are often many times sweeter than sugar itself.

If you drink a lot of artificially sweetened drinks, you may need to reduce them over a matter of days or even weeks to avoid withdrawal and cravings. If you must use a sweetener, Stevia is probably best.

Do try some of these lovely ways to add flavour without significant calories. these drinks can be enjoyed any time and won’t interfere with fatburning.

BE SURE TO DRINK ENOUGH Our first choice is always tap water, either straight from the tap or filtered.

If you’re inclined to forget to increase your fluid intake, try keeping a jug or bottles in the kitchen or on your desk at work. aim to finish them by the end of the day. Or carry a bottle round with you.

Make plain water more appealing by keeping bottles in the fridge, as it tastes better cold. For extra flavour, add a few berries or slices of lemon and lime in a jug with ice. Mixing in herbs such as mint, thyme or rosemary is another refreshing idea, as are a couple of slices of cucumber or even courgette.

try to avoid putting milk in your tea or coffee between meals, as this adds calories and interferes with fatburning — although, added straight after a meal, a dash of milk is fine.

create your own herbal infusions by adding boiling water to a handful of mint, thyme or sage in a cup.

Make your own fiery ginger tea by finely slicing about 1cm of root ginger into a mug. Fill with boiling water and allow to steep for around five minutes. Ginger is a source of magnesium, which helps with bone formation. It has been found to reduce blood pressure and can reduce inflammation — as well as being a tasty way to get you through a fasting day.

avOID alcohol on fast days. try a glass of sparkling water in a wine glass with fruit, herbs and ice or a squeeze of lime juice instead and you may find you don’t actually miss alcohol.

yOu can drink in moderation on the new 5:2, but within the government guidelines of 14 units a week. Beer, cider and lager are all high in carbohydrates so are best avoided in favour of an occasional glass of wine or even lowsugar spirits such as vodka or gin with lowcalorie tonic water. red wine also contains higher quantities of resveratrol, an antioxidant that helps protect cells from damage, so may be slightly healthier.