The HMR (Health Management Resources) diet is a structured weight loss program that has been around for over four decades. Founded by behavioral psychologist Dr. Lawrence Stifler, the program initially known as "Health Management Resources" aimed to help overweight and obese patients lose weight by changing behaviors and adopting healthier lifestyles. Originally offered exclusively in hospitals, the HMR Program has expanded its reach and is now available directly to consumers as HMR at Home. In 2024, HMR and Profile Plan merged.
History of HMR Diet
Founded in 1983 by Dr. Lawrence Stifler, a behavioral psychologist, HMR Weight Management Services Corp. (HMR) is now part of Providence St. Joseph Health. Since its inception, HMR programs have been available in hospitals, clinics, and medical centers across the country. For the past 20 years, it has also been made available direct to consumers as HMR at Home.
How the HMR Diet Works
The HMR program is a two-phase plan that consists of structured meal plans and behavioral coaching for long-lasting, healthy lifestyle behaviors and habits. Members can participate in the program either at home or in person at a local HMR weight loss clinic.
Phase 1: Weight Loss
In the initial weight loss phase, program members can lose weight quickly by following HMR’s clinically validated weight loss plan with the help of coaching and online support. Members follow a structured, high-volume diet, using a full line of HMR foods - with or without fruits and vegetables, depending on the diet plan. The structured, meal replacement-based diet reduces decisions, allowing members to take a break from current food routines. HMR recommends committing to phase 1 for at least eight weeks.
During Phase 1, the focus is on fast weight loss. This phase typically lasts at least eight weeks, depending on individual weight loss goals. Participants primarily consume HMR food replacements, such as shakes, nutrition bars, and low-calorie prepackaged meals, along with fruits and vegetables. The daily Phase 1 plan for weight loss includes at least 3 HMR Shakes, 2 HMR Entrees, and 5 full-cup servings of fruits and vegetables.
Read also: The Hoxsey Diet
Phase 2: Maintenance
In phase 2, you’ll start to cut back on HMR foods as you introduce other healthy foods, primarily lots of lean proteins, whole grains, fruits and vegetables, dairy and healthy fats. You’ll focus more on establishing healthy lifestyle habits, such as regular physical activity, while maintaining your phase 1 weight loss or continuing to lose weight at your own pace. Weekly coaching sessions with an HMR coach are available throughout for support and to encourage accountability.
During Phase 2, the emphasis shifts to maintenance. This phase involves gradually reducing meal replacements and reintroducing regular foods. The goal is to transition to an eating pattern aligned with the Mediterranean or DASH diets while maintaining the weight loss achieved in Phase 1.
Key Components of the HMR Program
Structured Diet
HMR offers highly structured weight-loss plans (Phase 1) that use only calorie- and portion-controlled HMR foods plus unlimited fruits and vegetables, and a more flexible plan (Phase 2) that uses some HMR foods to displace some higher calorie meals and snacks. The HMR Program works because it is rooted in research and best practices, and maintains a simple approach to effective weight loss and lifestyle change.
Coaching and Support
Coaching and support is at the core of the HMR Program. Weekly coaching sessions with an HMR coach are available throughout for support and to encourage accountability. In both phases of the program, members get guidance and accountability through group coaching, the free HMR app and online support.
Physical Activity
Physical activity gradually increases toward burning at least 2,000 calories weekly. The HMR program's mission is to help participants learn ways to reduce fat in the diet, eat more fruits and vegetables, and increase daily physical activity.
Read also: Walnut Keto Guide
Benefits of the HMR Diet
Rapid Weight Loss
A common misconception is that losing weight quickly is not healthy or sustainable and will just lead to future weight re-gain. HMR programs achieve fast weight loss in a livable way by encouraging people to eat more and stay satisfied, which makes it easier to stick to the program in the short-term - and over the long haul.
Structured Approach
The point of the meal replacement is to develop structure around your diet. When you don’t have to worry about shopping, prepping, and cooking, you can focus on behavior modification that helps you work through underlying issues that may have caused you to overeat, and then develop new, lasting healthy habits.
Health Improvements
The HMR program promotes weight loss and improves specific markers for certain diseases in the body, such as lowered cholesterol levels and fasting blood sugars. A small study of 118 people with severe obesity suggests that larger amounts of weight loss with the in-clinic version of the HMR Program were associated with lower levels of cholesterol and other fats in the blood. Half of the participants had diabetes or prediabetes.
Convenience
With ready-to-eat meals and shake mixes delivered right to your door, HMR phase 1 saves a lot of time at the supermarket, though you'll be frequenting the produce section and picking up allowed add-ins, such as diet sodas, vanilla extract, sugar-free gelatin mix, mustard, salsa and spices.
Potential Downsides of the HMR Diet
Restrictive Nature
It can be tough to stay on a diet that is centered around meal replacements and shelf-stable foods. Eating out is difficult.
Read also: Weight Loss with Low-FODMAP
It can be tough to stay on a diet that is completely centered around meal replacements for every meal and some snacks, says Lisa Young, PhD, RD, a nutritionist and author of Finally Full, Finally Slim. You won’t be going out to eat or sharing special meals with family and friends - you’ll have to stick to your HMR meals.
Food Quality
These are shelf-stable meals, and while the fact that they don’t need to be refrigerated is convenient, this is likely because they are pumped with preservatives, notes Dr. Young. On the other hand, whole, fresh foods typically provide your body with a larger variety of nutrients, like vitamins, minerals, phytonutrients, and fiber. The fresh taste and varying textures of whole foods also provide more satisfaction during mealtimes. Each entrée has a rather long list of ingredients, and many reviews across the web note that the foods can taste somewhat artificial.
Cost
A two-week starter kit in the at-home plan, which includes a variety of HMR shakes, entrées, and hot cereal, as well as optional coaching support, is about $200, based on different offers and subscription options. There is a $50 discount for setting up auto deliveries every two weeks. You also have the option of signing up for HMR’s in-person program, which takes place in a clinic.
Medical Supervision
People with medical conditions like diabetes should inform their primary care providers before starting on HMR.
Research and Studies on the HMR Diet
There have been several published studies documenting the outcomes of the HMR Program. The clinic-based Decision-Free Diet has a good number of published weight losses ranging from 43 - 66 pounds in 12 - 26 weeks. Two studies have reported on weight losses of 100 pounds or more with the average weight loss over 130 pounds. Two randomized controlled trials on the Healthy Solutions at Home Program found that participants in the phone-based program (receiving weekly group coaching by phone) lost as much weight as those in a traditional face-to-face clinic. In both studies, participants in the phone coaching program lost an average of 28 pounds at 6 months.
One small study found that participants with obesity who took part in an HMR-style diet (eating meal replacements and fruits and vegetables) lost an average of 37.4 pounds over 18 weeks. Another small study found that a low-cal plan with three shakes, two meal replacements, and five servings of fruits and veggies daily helped dieters with obesity lose an average of 28.6 pounds more than control group participants, who received weight management counseling only.
HMR Diet Tips and Advice
Make sure the places you spend your time (e.g. home, work) are as supportive as possible. Will you be using any condiments or add-ins for a new recipe? Do you have everything you need on hand? And when are you going to fit in some physical activity-maybe a short walk? First thing in the morning? Or during your lunch break? Do you have your sneakers with you? What about a raincoat, just in case?
Avoiding hunger is crucial on any weight-loss program. So having lots of food and preparation strategies that allow you to make super simple, low-calorie/high-volume meals and snacks that will fill you up is key.
When you follow the plan 100%-we call this staying “In the Box”-and don’t take weekends off, or have cheat days or even cheat meals, it’s easier to stay on the plan. This helps you lose weight quickly and consistently. When it comes to weight loss, consistency is absolutely key, and it is so much easier to stay consistent when you focus only on the things you can have, vs. all the things you shouldn't have. It is essentially like putting on blinders for a period of time. Track the "to-do's" to help you stay in a mindset of success. It's also important to keep the tracking simple so you stick to it.
Real-Life Success Stories
Susan, a teacher and mom from Boston who started using HMR in April 2019, is a satisfied customer. “My experience with HMR has been great,” she says. “I quickly and easily lost over 50 pounds and have been maintaining that weight loss for over 2.5 years.”
Cindy B., 57, from Vancouver, Washington, lost 116 pounds. Kim K., 50, from Boston, lost 50 pounds. Emily N., 43, from Normal, Illinois, lost 127 pounds. Susan H., 43, from Boston, lost 80 pounds.