Madeleine Hull
The HMR diet, which stands for Health Management Resources, is a weight-loss program that promises fast results through pre-packaged meals, beverages, and snacks. The diet has two phases: the first is focused on weight loss and is more restrictive, while the second phase is about weight maintenance and slowly reintroducing regular food. The diet is considered very low-calorie, with the Healthy Solutions plan providing around 1,200 calories per day and the medically-supervised Decision-Free plan providing 500 to 800 calories per day. During the first phase, participants consume HMR shakes, nutrition bars, and low-calorie prepackaged meals, along with fruits and vegetables. In the second phase, the goal is to minimize reliance on pre-packaged meals and transition to a Mediterranean or DASH-style diet.
| Characteristics | Values |
|---|---|
| Calories per day | 1200-1400 |
| Calories burned per week | 2000 |
| Calories burned per week by walking | 2240 |
| Calories burned per minute by walking | 8 |
| Calories burned per day by walking | 320 |
| Number of phases | 2 |
| Phase 1 duration | 4 weeks |
| Phase 1 weight loss | 1-2 pounds per week |
| Phase 1 type | Weight loss |
| Phase 2 type | Weight maintenance |
| Phase 2 duration | Several months |
| Phase 1 food | HMR food replacements, fruits and vegetables |
| Phase 2 food | Lean protein, whole grains, fruits and vegetables |
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What You'll Learn
The HMR diet is a calorie-reduction program
The HMR Diet, which stands for Health Management Resources, is a calorie-reduction and lifestyle-change program. It was developed by Dr. Lawrence Stifler, a behavioural psychologist, nearly 30 years ago. The program is designed to help people lose weight and adopt healthier eating habits.
The HMR Diet consists of two phases: the first is focused on fast weight loss, while the second phase concentrates on weight maintenance. During the first phase, which lasts a minimum of eight weeks, participants consume HMR food replacements, such as shakes, nutrition bars, and low-calorie prepackaged meals, alongside fruits and vegetables. This phase is more restrictive and can be challenging as it relies entirely on meal replacements. The second phase reintroduces regular food items and aims to minimise reliance on pre-packaged meals. It encourages the consumption of lean protein, whole grains, and five servings of fruits or vegetables per day.
The daily calorie intake on the HMR Diet varies depending on the specific plan chosen. The Healthy Solutions plan provides around 1,200 calories per day, while the Decision-Free plan offers 500 to 800 calories daily and requires medical supervision. The HMR Diet is considered a "very low-calorie" program, and participants are expected to lose 1-2 pounds per week during the initial phase.
In addition to the meal plans, the HMR Diet emphasises physical activity. It recommends burning at least 2,000 calories per week through exercises like walking, which can be done in several short or long sessions. The program also provides 24/7 support through its mobile app, where individuals can log their daily calorie intake, track physical activity, and update their weight log.
The HMR Diet offers quick weight loss results, but it is restrictive and may be difficult to maintain in the long term. It can also be pricey, with costs of around $600 per month after the introductory period.
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It recommends 1200-1400 calories per day
The HMR Program (Health Management Resources) is a calorie-reduction and lifestyle-change program that uses fruits and vegetables to substitute meals, resulting in healthy, low-calorie meals. The program includes group counselling and online support to teach participants healthy, long-term lifestyle strategies like engaging in regular physical activity and adopting healthier eating habits.
The HMR diet recommends 1200-1400 calories per day. It is a zero-effort weight-reduction plan consisting of pre-packaged meals, beverages, and snacks. It was created by a group of healthcare professionals led by Dr. Lawrence Stifler, a behavioural psychologist. The program has two phases: weight loss and weight maintenance. Phase 1 is a short-term, highly restrictive plan that focuses on eating HMR food replacements (like shakes, nutrition bars, and low-calorie prepackaged meals), plus fruits and vegetables. During this phase, participants eat three HMR shakes, two HMR entrees, and five servings of fruits or vegetables of their choice.
Phase 2 involves slowly getting off meal replacements and reintroducing regular food. During this phase, participants might eat five meal replacements per week (compared to 14 in phase 1). They are encouraged to eat lean protein and whole grains, along with five servings of fruits or vegetables per day. The ultimate goal of this phase is to completely eliminate meal replacements while maintaining weight with the new healthy habits formed during the program.
The HMR diet is designed to be easy to follow and promises quick weight loss results. It also helps increase fruit and vegetable consumption and meet nutritional requirements. However, it is restrictive and pricey, and there may be negative health effects. Additionally, participants may end up overeating HMR products to satisfy their calorie intake.
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The diet includes shakes, entrees, fruits and vegetables
The HMR diet, also known as the Health Management Resources Program, is a calorie-reduction and lifestyle-change program. It is a two-phase plan that consists of structured meal plans and behavioural coaching for long-lasting, healthy lifestyle behaviours and habits.
The diet includes shakes, entrees, fruits, and vegetables. During Phase 1, you will eat meal replacement products that are pre-portioned and calorie-controlled. These include shakes, nutrition bars, and low-calorie prepackaged meals, alongside fruits and vegetables. The HMR starter kit includes recipes for vanilla and chocolate-mix shakes, fruit smoothies, floats, ice cream, hot drinks, and puddings. There are also dozens of entrée-based recipes, including stroganoff Florentine, fajita bowl, BBQ sweet and sour chicken, pasta with spinach Alfredo sauce, and shepherd's pie. During this phase, you will need five 1-cup servings of fruits and vegetables per day.
Phase 2 involves slowly transitioning off meal replacements and back to regular food. During this time, you might eat five meal replacements per week (compared to 14 in Phase 1). The ultimate goal of this phase is to completely get off meal replacements but maintain your weight with the new healthy habits you've adopted from the program. HMR suggests transitioning into an eating pattern in line with the Mediterranean or DASH diets.
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It has two phases: weight loss and weight maintenance
The HMR diet is a calorie-reduction and lifestyle-change program that uses fruits and vegetables to substitute meals, resulting in satisfying, healthy, and low-calorie meals. It is a 1200-1400 calorie diet per day. The program includes group counselling and online support to teach participants healthy, long-term lifestyle strategies like engaging in regular physical activity and accepting healthier eating habits.
In the second phase, the focus is on slowly getting off meal replacements and transitioning back to regular food. During this time, you might eat five meal replacements per week (as opposed to 14 in phase one). The ultimate goal is to completely get off meal replacements but maintain your weight with the new healthy habits you've adopted from the program. HMR suggests transitioning into an eating pattern in line with the Mediterranean or DASH diets.
The second phase is where an in-person program can be especially helpful. Your coach will learn about your daily routine and work-life balance and create a transition plan. After understanding how many calories are right for you to eat based on your lifestyle and exercise habits, you can learn how to batch-cook meals and snacks.
The HMR diet is a restrictive and pricey diet with some negative health effects. It can be tough to stay on a diet that is completely centered around meal replacements for every meal and some snacks. However, it is easy to follow and gives quick weight loss results.
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The diet is restrictive and expensive
The HMR diet is a calorie-reduction and lifestyle-change program that uses fruits and vegetables to substitute meals. The diet is typically between 1200 and 1400 calories per day.
The HMR diet is restrictive in nature. In phase 1, you will eat meal replacement products that are pre-portioned and calorie-controlled. Eating out is difficult, and you will have to stick to your HMR meals. You will need to avoid restaurants altogether and won't be able to share special meals with family and friends. The diet is also expensive, with a 2-week supply of HMR foods costing $254.48, plus any applicable sales tax.
The HMR diet is not suited for everyone. Some people might find the initial focus on prepared foods liberating, while others might miss the types of food they used to make and eat. It can be tough to stay on a diet that is completely centred around meal replacements for every meal and some snacks.
The HMR diet is also not a long-term solution. In phase 2, you will transition to regular food, with the ultimate goal of completely getting off meal replacements but maintaining your weight with the new healthy habits you've adopted from the program.
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Frequently asked questions
The HMR diet, or Health Management Resources Program, is a calorie-reduction and lifestyle-change program that uses fruits and vegetables to substitute meals, resulting in satisfying, healthy, and low-calorie meals.
The HMR diet has two program options: the Healthy Solutions plan, which consists of around 1,200 calories per day, and the Decision-Free plan, which consists of 500 to 800 calories a day.
There are two main phases of the HMR program: Phase 1: Fast Weight Loss, and Phase 2: Maintenance. Phase 1 focuses on eating HMR food replacements, plus fruits and vegetables. Phase 2 involves slowly getting off meal replacements and back to regular food.
It is recommended to get at least 30 minutes of moderate-intensity exercise each day, such as brisk walking. There is also an HMR mobile app that provides 24/7 support, allowing you to log your daily calorie intake, track your physical activity, and update your weight log.
