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Urban Pump Personal Training Studio

“I need to eats lots of meat, right?”

When Sharon and I are asked what kind of diet we follow, and we explain that we are on a low carb diet along the lines of the Paleo way of eating, that is the general statement we get. Along those lines, when I read about low carb studies cited in publications, they all have people eat more meat or other such protein sources to replace the carbs people take out of the diet.

In other words, replace carbs with protein.

That is not what we mean. Yes, there are some meals that need to be replaced with higher protein counterparts, such as breakfast and snacks. For example, most people will eat things like hot cereal, granola, or pancakes for breakfast, and yes, these meals are very high in carbohydrates and need to be replaced with higher protein and good fat items such as eggs, vegetables, and avocados. Snacks typically are just as bad. Chips, fruit, candy, and sodas are common. The better options are nuts, cheese, jerky, and the like. Just making these changes will go a long way to better health and fat loss.

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Get a customized Hystrength routine just for you! Click on the image to learn more

As for lunch and dinner, we recommend that you cut out the carbohydrates such as bread, rice, or pasta, but we do not recommend you increase your portion of meat. Keep the meat portion the same. Why? Because you simply do not need that much food. We are taught that we need big portions of everything to feel satisfied, but it is simply not true. By cutting out the carbohydrates, you will feel satisfied with less total calories.

Personally, I do not view the Paleo or Atkins diet as a high protein diet. They are simply low carb diets, and in my opinion, more in line with how we should eat for better health.


Gregg Hoffman


  • Lisa Sierra

    Gregg…. in one of your articles you mentioned your brother-in-law needing to lose weight, and said that exercise would slow down the weight loss (for an initial period of time) – after awhile he then started working out ?? Please explain that??

    January 28, 2015
      • Lisa Sierra

        The Blog post was called “The Shift”, dated Jan 15th…. excerpted below:

        “My brother in-law lost over 60 pounds of fat over the last 8 months. I have to give kudos to him, for he had a real challenge with controlling his weight. He would typically work nights, then he would come home to a houseful of kids. Bad eating habits formed, along with no exercise routine for several years. I always knew he would have a real hard time to make the change. I often wondered if he would be able to make the shift. He did. He used a structured supervised program that would not let him exercise. The goal was to lose weight, and exercise can slow the rate of weight loss down. Now he is at the point where he can add exercise to his program. His motivation? To improve his blood profile, and like my sister, to be able to be around to play with the grand kids.”

        Thanks so much for clarifying!

        January 29, 2015
          • Lisa Sierra

            Thanks so much for that info… I was thoroughly confused.
            If you don’t mind, I have one other question – is it possible to eat too little, where the low food intake impairs the weight loss? I’m 5’7′ and had gotten to 207 after the holidays. I had a complete brain “SHIFT” and finally got my psyche resolved to making a change. I have cut out diet soda, sugar (except in my coffee creamer), almost all breads and pastas, and am eating mostly fruits and veggies, eggs, some chicken, and a protein shake after I work out. I get healthy fats from almonds, peanut butter and virgin olive oil…. I’m also drinking at least 8 glasses of water a day and getting plenty of rest. I WAS doing a strength training workout with lower weights and higher reps, but changed to your method about 1 week ago (3 workouts). I have only lost 6 pounds in 3 weeks – I would have thought more weight would have come off just with the major changes in my dieting?? Then adding on the workouts would be a bonus… ? And I thought the more you have to lose, the faster the weight comes off in the beginning?? So back to my original question, now that you know more details – do you think I need to increase my food intake? (I would guess I’m taking in between 1200-1500 calories a day.) Thanks for any advice….

            January 29, 2015
    • Lisa Sierra

      Thanks so much! I really do appreciate that you take the time to address your “followers”…. it means a lot to us!

      For the intermittent fasting, does that need to be during waking hours when I’m up and about, or can it include sleeping hours? (I thought that we wake up and start burning the glycogen stores because we haven’t been eating for the previous 8/10/12 hours? And that’s why it’s optimal to work out in the morning before eating?? )

      And when you say low carb, moderate protein and “high fat” meals – what do you suggest should be the source of the fat? (I’m not a big avocado fan…) And how much?

      Presently, I’m only drinking a protein drink (with about 12g of protein) after workouts – should I have one every day??

      To comment on strength training the way you suggest – I definitely feel that I’m accomplishing more with my workouts now…. I appreciate the science behind it – the fast twitch/slow twitch fibers, etc….. it makes sense to me, so it’s easier to follow the process.

      January 29, 2015
  • reply

    I like your program. And I took advice from you to lose weight. I lost 33 pounds of scale weight and I’ve earned an estimated 4 to 6 pounds muscle . Now all is well. I am so happy with my results

    June 5, 2017

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