PeteTaylor: Don’tdodgecarbs orcountcalories. Justeatwell!
PEOPLE who want to eat well and be healthy should avoid processed food as much as they can.
‘Eat more natural things,’ said Pete Taylor of Bray Boxing Club. More recently, Pete has added the KO Fitness Food Company on Albert Walk to his repertoire.
He advises eating in a healthy way around 80 per cent of the time, advocating treats or ‘cheat meals’ 20 per cent of the time.
‘We all have to socialise,’ he said. ‘ There’s no point in being too anal about what you’re eating.’
He doesn’t believe in calorie counting, or yo-yo dieting, rather sustainable lifestyle changes.
‘Eight out of every 10 meals, eat well,’ said Pete. This means things like fresh fruit and vegetables, unprocessed meat, oily fish, overnight oats. There’s really a wealth of delicious and healthy food to choose from without having to go down the unhealthy route.
‘If you want a treat, a small piece of dark chocolate is great. There are so many good things you can do with food, it doesn’t have to be bland.
‘Everyone stays away from carbs and fats, but good carbs and fats are really good for you. For example, oily fish and avocados. You’ve got to fuel your body and that’s where your carbs come in. Carbohydrates get a bad press but we need them.’
Now, he’s not talking about chips from Henry and Rose here. Although have them 20 per cent of the time if you wish! ‘Lots of green vegetables, sweet potatoes and rice,’ are more up his street.
He agrees with the not-soold adage ‘abs are made in the kitchen’.
‘You can’t out-train a bad diet,’ he said. ‘Someone who trains three times a week and has a good diet will out-perform someone who trains 10 times a week and has a bad diet. If you’ve a Ferrari you’ve got to put fuel in it to perform. The body is the same.’
Pete said that it takes about three weeks to get into a good habit and sustain it. He also believes that the right way to do this is by introducing small changes each day, like cutting out white bread.
‘It’s not a diet. Diets are the worst thing you can do. With yo-yo dieting, you will end up putting weight back on. It’s about lifestyle changes.’
What he describes is akin to a way of eating that our grandmothers might have encouraged, perhaps with fewer potatoes on the plate.
‘Nobody was overweight back then, it was all fresh food,’ said Pete, who said that balance is very important.
‘You can’t deprive yourself of everything. You’ll feel like you’re suffering and you’re never going to stick to it.’
The most important thing, he said, is to remember to take in plenty of water. ‘Everyone should carry a water bottle and sip away during the day,’ he said.
He also advises taking in five small meals a day, of the right food, rather than the traditional three.
Preparation is key, and will help you avoid reaching for the processed option. Of course, there’s also KO Fitness Food Co, which boasts a menu fit for an athlete.
Portion size is another key one to watch. We usually walk away bloated from a large evening meal, and don’t eat again until the morning.
At this time of year, some people are a touch over-eager with their new-year regime. ‘ They hit the gym and extreme diets, all guns blazing,’ said Pete. ‘ Then they can’t sustain it. It’s all about balance.’
The scales isn’t something to which Pete pays too much attention. ‘Everyone knows what they look like, or if their jeans are a bit tight. Forget about the scales. If you really want an accurate assessment, get your body fats done.’
He said that if someone is working out, they are building muscle, which is heavy. ‘You might only lose two pounds in two weeks, but increase muscle mass.’
Meanwhile, your skin will be glowing, you’ll have lots of energy and feel great, no matter what the number on the scales might be.
‘Diets and scales, kick ‘em out the door, you don’t need ’em,’ said Pete.
He said that in his experience he has seen huge changes in people. ‘I’ve seen people who have been depressed, who couldn’t climb the steps of the gym, who are flying now, doing great and are much happier,’ he said.
Vitally, according to Pete, we need to ignore some of the fitness models on Instagram. ‘Social media puts pressure on people,’ he said. ‘ There’s no need to try to look like the people on Geordie Shore or whatever. Be the best you can be, and be happy with your own body. Not everyone is going to be a world champion. Just be the best you can be.’
He said that there is more pressure on young people, more than there has ever been. ‘Most of the pictures on Instagram are photoshopped. Or they look like that for one day, after preparing for the picture for weeks,’ he said. ‘ They don’t walk around looking like that.’
Meanwhile, to make changes in your life, set small goals every two weeks which are realistic and achievable. ‘And if you don’t make it, draw a line under it and start again. Don’t beat yourself up. If you have a salad today, it’s not going to make you skinny. One bad meal today isn’t going