Understanding the HMR Diet Phases
The HMR (Health Management Resources) diet is a structured, clinically-researched program designed for significant and sustainable weight loss. It operates in two main phases, each with a distinct approach to food and eating habits. The core concept is to replace many of your normal food choices with nutritionally complete, portion-controlled HMR products, supplemented by fresh fruits and vegetables. This reduces daily food-related decisions, making it easier to stick to the plan and create new, healthier eating habits. The program also emphasizes physical activity and provides coaching support.
Phase 1: Rapid Weight Loss
The first phase, often lasting several months, is the most restrictive and aims for fast weight loss. Your daily food intake is highly structured and primarily consists of HMR products. There are typically two versions of the Phase 1 plan: the Decision-Free® diet, which relies solely on HMR foods, and the Healthy Solutions® diet, which allows for the addition of fresh produce.
HMR Meal Replacements:
- Shakes: Participants consume a minimum of three nutrient-dense shakes per day, which come in flavors like chocolate and vanilla and can be used in various recipes.
- Entrees: Shelf-stable, portion-controlled meals under 300 calories, with options like Beef Stroganoff and Turkey Chili with Beans.
- Multigrain Hot Cereal: A warm alternative to shakes.
- Snacks/Bars: Available for convenience and satiety.
Fruits and Vegetables (for the Healthy Solutions Plan): Supplementing HMR products with at least five cups of fruits and vegetables daily is key in this phase. A "more is better" approach is encouraged if hunger persists.
Examples of Allowed Fruits:
- Berries, apples, oranges, melon, kiwi, pineapple
Examples of Allowed Vegetables:
- Leafy greens, broccoli, cauliflower, tomatoes, green beans, carrots, peppers
Phase 2: Long-Term Maintenance
This phase focuses on sustaining weight loss by gradually reintroducing a wider variety of healthy foods.
Reintroduced Foods:
- Lean Proteins: Including chicken, turkey, and lean red meat.
- Whole Grains: Such as brown rice and whole-grain bread.
- Healthy Fats: Olive oil, nuts, and seeds in moderation.
- Beans and Legumes: Black beans, kidney beans.
- Low-Fat Dairy: Milk, yogurt, and cottage cheese options.
Strategic Use of HMR Foods: HMR products are used strategically for calorie management and to prevent weight regain, such as replacing one or two meals daily.
Comparison of HMR Diet Phases
| Feature | Phase 1 (Weight Loss) | Phase 2 (Maintenance) |
|---|---|---|
| HMR Products | Primary source of calories (3+ shakes, 2+ entrees daily) | Used strategically for calorie control (e.g., 5 replacements/week) |
| Added Foods | Fruits and vegetables only (at least 5 cups daily for Healthy Solutions) | A broader range of healthy foods, including lean proteins, whole grains, and healthy fats |
| Dietary Flexibility | Very structured and restrictive, reducing food decisions | More flexible, teaching self-management skills |
| Purpose | Achieve rapid and significant weight loss | Sustain weight loss and build lifelong healthy habits |
| Cost | Meal replacement heavy, costing ~$14–$17/day plus produce | Reduced reliance on HMR foods, lowering product costs over time |
Conclusion
What you can eat on the HMR diet is a structured progression, starting with a very restrictive phase centered on proprietary meal replacements, fruits, and vegetables, and moving to a more flexible, long-term maintenance phase. This phased approach, combined with behavioral coaching, helps individuals not only lose weight but also sustain their progress over time.
This content is for informational purposes only. You should consult a healthcare professional before starting any new diet or exercise program, especially if you have pre-existing medical conditions.
Frequently Asked Questions (FAQs)
What are the main food groups in the HMR diet?
The HMR diet primarily uses meal replacements (shakes, entrees, bars, cereal), supplemented by fruits and vegetables in Phase 1, and reintroducing lean proteins, whole grains, and healthy fats in Phase 2.
Can I eat regular meals on the HMR diet?
Regular meals are mostly replaced by HMR products in Phase 1, with fruits and vegetables as additions. Phase 2 gradually reintroduces regular, healthy meals.
How many shakes do you drink per day on HMR?
The Healthy Solutions plan requires at least three HMR shakes daily, alongside entrees and produce. Some plans may require more.
What kinds of fruits can I have on HMR?
Most fresh, frozen, or unsweetened canned fruits are allowed, such as berries, apples, and oranges.
Can I eat unlimited vegetables on the HMR diet?
In Phase 1, a "more is better" philosophy applies to fruits and vegetables to aid satiety, including options like leafy greens and broccoli.
What are some examples of HMR entrees?
Examples of HMR entrees include Beef Stroganoff, Lasagna with Meat Sauce, and Turkey Chili with Beans, all being portion-controlled and under 300 calories.
Is the HMR diet vegetarian-friendly?
The diet can be adapted for vegetarians using non-meat HMR products, but it is not suitable for strict vegans due to milk protein in some items.
