What is a HMR diet? Unpacking the Health Management Resources Weight Loss Plan

October 4, 2025 •

3 min read

According to research presented at a 2018 conference, participants in a clinic-based HMR program lost an average of nearly 50 pounds over two years, showcasing the program's potential for significant weight reduction. So, what is a HMR diet, and how does this structured, two-phase program help individuals achieve such transformative results?

Quick Summary

The HMR Diet, from Health Management Resources, is a weight loss program using low-calorie meal replacements, coaching, and a focus on long-term lifestyle changes. It involves an intensive weight loss phase followed by a maintenance phase to support sustainable, healthy habits.

Key Points

Structured Meal Replacements: The HMR diet centers around low-calorie, pre-packaged shakes and entrées to simplify food choices and portion control.
Two-Phase Approach: It consists of a rapid weight loss phase (Phase 1) focused on meal replacements, followed by a maintenance phase (Phase 2) for transitioning to regular foods.
Coaching and Support: The program includes health coaching, online resources, and sometimes medical supervision to guide and motivate participants.
More is Better Philosophy: Unlike many restrictive diets, HMR encourages eating more of the approved low-calorie foods (shakes, entrees, fruits, and vegetables) to ensure satiety.
Behavioral Change Focus: Beyond weight loss, the program emphasizes building new, healthier habits around diet and physical activity for long-term success.
Potential for Rapid Weight Loss: The structured, low-calorie format can lead to significant and quick weight loss, which can be highly motivating.
Cost and Restrictions: Potential drawbacks include high cost and the very restrictive nature of the diet, particularly in the initial phase, which can be socially isolating.

Understanding the Health Management Resources (HMR) Program

The HMR diet is a weight-loss program from Health Management Resources that uses portion-controlled, low-calorie meal replacements and lifestyle coaching. It was developed over 40 years ago and uses behavioral science to help people lose weight and keep it off by building lasting habits. The program offers different support levels, including medically supervised clinical programs and self-guided at-home plans.

The Core Principles of the HMR Diet

The HMR program uses key principles to simplify weight loss and maximize results. These include using meal replacements to control calorie intake and ensure nutrition, a “More Is Better” approach encouraging high-volume, low-calorie foods (HMR products, fruits, and vegetables) to feel full, a two-phase structure focusing on weight loss then maintenance, and coaching and support to reinforce positive changes. Physical activity is also a key part of the program.

The Two Phases of the HMR Diet

Phase 1: Rapid Weight Loss

This initial phase focuses on fast weight loss with a structured meal plan primarily consisting of HMR products, supplemented with fruits and vegetables. The aim is quick weight loss for motivation. This phase usually lasts at least eight weeks, depending on individual goals. Eating out is generally not recommended during this phase.

Phase 2: Maintenance

After reaching the weight loss goal, participants move to Phase 2 to maintain their loss by gradually reintroducing regular foods and reducing HMR products. This phase teaches skills for long-term success, such as meal planning, managing social eating, and tracking food and exercise. Coaching continues to help solidify healthy habits.

Comparison of HMR Diet Plans

The HMR program offers the Decision-Free® plan and the Healthy Solutions® plan.


Feature	Healthy Solutions®	Decision-Free®
Meal Plan	Structured plan with at least 3 HMR shakes, 2 HMR entrees, and 5 cups of fruits and vegetables daily.	More restrictive, based on HMR foods only for maximum structure and rapid results. Often used in medically supervised settings.
Dietary Flexibility	Allows for the incorporation of fresh fruits and vegetables from the start, offering more variety.	Eliminates most food decisions by restricting intake to HMR products only.
Calorie Level	Low-calorie, with an emphasis on creating a high-volume, low-calorie diet.	Very-low-calorie approach for faster, more dramatic weight loss.
Environment	Available as both at-home kits with coaching and in clinical settings.	Typically offered under medical supervision in a clinic setting.

The Pros and Cons of the HMR Diet

Studies show the HMR program is effective for weight loss, but it has advantages and disadvantages.

Advantages:

High Structure and Simplicity: The structured meal replacements simplify food choices and portion control.
Rapid Results: The restrictive Phase 1 can lead to significant and motivating initial weight loss.
Strong Support System: Weekly coaching, online resources, and app support provide guidance and accountability.
Health Improvements: Weight loss on HMR can improve health markers like cholesterol and blood sugar.

Disadvantages:

Cost: The program's cost for meal replacements and coaching can be high.
Restrictive and Socially Isolating: Phase 1 is highly restrictive, making social eating difficult.
Reliance on Processed Foods: The program uses many packaged foods, which some find less nutrient-dense and potentially monotonous.
Challenges in Transition: Moving from Phase 1 to Phase 2 can be difficult as participants learn to make independent food choices.
Doesn't Teach Intuitive Eating: The structured nature may not teach participants to recognize hunger and fullness cues.

Who is the HMR Diet a good fit for?

The HMR diet is suitable for those needing a highly structured program for significant weight loss, especially those with health conditions requiring medical supervision. It benefits individuals overwhelmed by food decisions. Consulting a healthcare professional is crucial to determine if it's right for you.

Conclusion

The HMR diet is a structured, two-phase program utilizing meal replacements and coaching for rapid weight loss and behavioral change. It's proven effective, particularly in clinical settings, for building healthy habits. While offering simplicity and support, its cost, restrictiveness, and reliance on processed foods are drawbacks. It suits those seeking a guided approach to significant weight loss but requires commitment for lasting results.

For more information on the diet's specifics, see the U.S. News & World Report review of the HMR program.

Frequently Asked Questions

HMR stands for Health Management Resources, the company that developed the weight-loss program.

The HMR diet works by providing low-calorie meal replacements (shakes, entrees, and bars) in a highly structured, two-phase program. It reduces food-related decisions and calorie intake while adding coaching and physical activity to promote rapid weight loss and lasting habits.

During Phase 1, you eat HMR meal replacements and shakes, along with fruits and vegetables. In Phase 2, you gradually reintroduce other healthy foods like lean proteins and whole grains, while continuing to use HMR foods strategically.

Some HMR programs are medically supervised and offered in clinics, while at-home options are also available with health coaching support. Your need for supervision is determined by an initial screening.

Yes, the HMR diet can be expensive, with costs for the food products and potential coaching or clinic fees. Many people, however, report that it replaces their regular grocery bills during the initial phase.

The 'More Is Better' concept is a core principle of HMR, encouraging participants to eat more of the approved low-calorie HMR foods and vegetables to feel full and prevent hunger, rather than eating less and feeling deprived.

The duration of the HMR program varies depending on individual weight loss goals. Phase 1 typically lasts at least eight weeks, while Phase 2 (maintenance) continues as long as needed for lasting results.