For a long time, the Health Management Resources (HMR) Diet has been ranked as one of the best short-term diets for weight loss.
The HMR diet has become popular among dieters looking for a fast and convenient way to shed extra weight.
It is needless to say, we are not shocked at the speed with which it garnered attention, considering how it requires almost no effort and relies mainly on pre-packaged products as a substitute for high-calorie foods.
However, many have raised concerns about its effectiveness, safety, and ability to promote permanent weight loss and maintenance.
Here, we run an in-depth review of the HMR diet and its pros and cons.
What Is the HMR Diet?
The HMR Diet is a weight loss feeding plan that replaces regular foods with pre-packaged entrees, snacks and shakes to reduce calories and support weight loss.
This diet plan has two phases: a phase for weight loss and a phase for weight maintenance.
During the first phase of this diet, it is recommended that participants strictly consume HMR products, along with extra servings of fresh fruits and vegetables.
It works with a “3+2+5 plan,” which involves eating at least three of the HMR shakes, two of the HMR entrees, and five servings of vegetables and fruits each day.
During the diet’s second phase, participants can feed on regular foods as they are slowly reintroduced and eaten alongside two HMR products daily.
Depending on the participant’s location, some plans also involve support from medical supervisors, online health coaches, and in-person meetings.
Does It Work for Weight Loss?
The HMR Diet requires very few calories. Each meal under this diet plan provides less than 300 calories, and shakes contain 100–160 calories.
Eating very few calories than you burn is crucial to losing weight. Therefore, reducing your intake of calories by following the HMR Diet may be beneficial if your goal is weight loss.
The feeding plan also challenges dieters to expend at least 2,000 calories weekly through physical activity, which may help increase weight loss.
Additionally, many studies have demonstrated that meal replacements can lead to significant weight loss.
A 40-week study of 90 people revealed that those who followed a meal replacement program were able to lose more weight than people who followed a food-based diet.
The HMR diet also supports eating fruits and vegetables, which have very low caloric content but contain high amounts of micronutrients and fiber that help you feel fuller for longer.
Other Benefits of the HMR Diet
The HMR Diet is easy to follow. The meals are pre-packaged and delivered directly to you, and they require very little cooking or meal planning.
This is great as it can save you time and energy and negates the need to track, weigh, or measure carbs, calories, or portion sizes meticulously.
Plus, since the feeding plan is pre-planned and pre-portioned, it is much simpler to meet your daily nutritional needs and fill in all gaps in your diet by providing the vitamins and minerals your body needs.
Additionally, meal replacement programs can also offer health benefits that go beyond losing excess weight.
Potential Downsides of the HMR Diet
The HMR Diet is very restrictive, and feeding on non-HMR foods is not encouraged during the first phase of the feeding plan until you achieve your desired weight loss.
Therefore, over time, the diet may become repetitive and can trigger a feeling of deprivation, which may cause an increased risk of overeating.
The diet may also be difficult to sustain in the long run and can get quite expensive, with starter plans starting at $189 for a supply of three weeks—not including extra foods like fruits and vegetables.
Plus, the plan is very low in calories and may not give some people enough calories they need, especially people who are very active or have increased calorie needs.
While it is important to cut calories if you are trying to lose weight, decreasing your intake of calories too much may hurt your health.
A very low-calorie diet may lower your metabolism and also increase your risk of fertility issues, bone loss, and immunity issues.
Following the HMR Diet for a long period of time without making any adjustments to your activity levels or diet may increase your risk of any of the adverse effects.
However, supplementing with extra snacks or small servings of fruits and vegetables as required is a simple way to increase your calorie intake and ensure that you are meeting your needs.
Foods to Eat While on the HMR Diet
During the first phase of the HMR diet plan, you are advised to only feed on HMR products, which include the HMR pre-packaged entrees, soups, shakes, and bars.
The only foods you can include during this phase are fresh fruits and vegetables.
You should consume at least three of the HMR shakes, two of the HMR entrees, and up to five servings of fresh vegetables and fruit daily.
Once you stick to this diet and have reached your weight loss goal, you can transition to the next phase, which allows a greater variety of normal foods.
During this phase, you should still eat about two of the pre-packaged HMR products daily, but you may also introduce some additional meals.
Below are some of the foods that you can include on this diet:
- HMR entrees, shakes, and snacks
- Fruits: Blueberries, apples, peaches, bananas, apricots, strawberries, blackberries, etc.
- Vegetables: Potatoes, asparagus, cauliflower, broccoli, bell peppers, mushrooms, etc.
- Red meat: Opt for lean cuts of beef, lamb, pork, etc. (during the 2nd phase)
- Poultry: Skinless turkey, chicken, etc. (during the 2nd phase)
- Fish: Tuna, salmon, codfish, Pollock, flounder, etc. (during the 2nd phase)
- Whole grains: Barley, oats, quinoa, brown rice, buckwheat, etc. (during the 2nd phase)
- Legumes: Chickpeas, beans, lentils, peas (during the 2nd phase)
Foods to Avoid while on the HMR diet
Though non-HMR foods, apart from fresh fruits and veggies, can be slowly added while on the maintenance phase, it is recommended that you stick to low-calorie options and minimize high-calorie or high-fat foods.
Below are some of the foods that you should avoid in both phases of this diet:
- Red meat products: pork, hamburger, cold cuts, bacon, sausage, etc.
- Full-fat dairy: Cheese, ice cream, frozen yogurt, sweetened yogurt, etc.
- Beverages: Soda, alcohol, fruit juice, etc.
- Condiments: Cream cheese, sugar, butter, high-fat gravy, salad dressing, peanut butter, mayonnaise, etc.
- Prepared foods: Chips, baked goods, fried foods, pizza, pretzels, fast food, french fries, etc.
A Sample Meal Plan To Try
Below is a one-week meal plan you can try. This plan highlights a few of the options for the first phase of the HMR Diet:
Monday
- Breakfast: 150 grams of strawberries and HMR Multigrain Hot Cereal
- Snack: HMR 500 Vanilla Shake
- Lunch: 140 grams of butternut squash and HMR Vegetable Stew with 1 cup
- Snack: HMR 120 Chocolate Shake and 1 cup (about 170 grams) of mixed fruit
- Dinner: 240 grams of carrots and HMR Pasta Fagioli
- Snack: HMR 800 Chocolate Shake
Tuesday
- Breakfast: 150 grams of bananas and HMR 800 Chocolate Shake
- Snack: 240 grams of fruit salad and HMR 500 Chocolate Shake
- Lunch: 80 grams of eggplant and HMR Lasagna
- Snack: HMR 120 Vanilla Shake
- Dinner: 140 grams of cabbage slaw and HMR Chicken Enchiladas
Wednesday
- Breakfast: 120 grams of raspberries and HMR 120 Vanilla Shake
- Snack: 150 grams of strawberry and HMR 800 Chocolate Shake
- Lunch: 90 grams of broccoli and HMR Mushroom Risotto
- Snack: HMR 120 Vanilla Shake
- Dinner: 300 grams of mixed vegetables and HMR Savory Chicken
Thursday
- Breakfast: 150 grams of blueberries and HMR Multigrain Hot Cereal
- Snack: One apple with HMR 120 Vanilla Shake
- Lunch: 300 grams of tomatoes of HMR Turkey Chili
- Snack: HMR 500 Vanilla Shake
- Dinner: 110 grams of summer squash and HMR Penne Pasta with Meatballs
- Snack: HMR 800 Chocolate Shake
Friday
- Breakfast: 145 grams of blackberries and HMR 500 Chocolate Shake
- Snack: HMR 800 Vanilla Shake
- Lunch: 270 grams of asparagus and HMR Rotini Chicken Alfredo
- Snack: HMR 500 Chocolate Shake with one banana
- Dinner: 145 grams of peas and HMR Beef Stroganoff
Saturday
- Breakfast: 150 grams of peaches and Multigrain Hot Cereal
- Snack: HMR 120 Chocolate Shake
- Lunch: 100 grams of cauliflower and HMR Lentil Stew
- Snack: 150 grams of strawberries and HMR 500 Vanilla Shake
- Dinner: 140 grams of mushrooms and HMR Chicken Pasta Parmesan
- Snack: HMR 120 Chocolate Shake
Sunday
- Breakfast: 155 grams of apricots and HMR 120 Vanilla Shake
- Snack: HMR 800 Vanilla Shake
- Lunch: 60 grams of spinach and HMR Cheese and Basil Ravioli
- Snack: HMR 500 Chocolate Shake
- Dinner: 110 grams of green beans and HMR Barbecue Chicken
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