The HMR (Health Management Resources) Diet is a structured weight loss program designed to help individuals achieve significant and lasting weight loss through a combination of meal replacements, behavioral coaching, and lifestyle changes. Initially developed in 1983, the HMR Program has evolved over the years, with a recent merger with Profile Plan in 2024, bringing new features such as one-on-one coaching and personalized meal plans. This article provides a comprehensive review of the HMR Diet, covering its phases, benefits, risks, and overall effectiveness.
What is the HMR Diet?
The HMR Program is a two-phase plan focused on structured meal plans and behavioral coaching to foster long-term healthy habits. Participants can engage in the program either at home or at an HMR weight loss clinic. The program emphasizes a high-volume, low-calorie diet that reduces decision-making around food, allowing members to break from their current eating routines.
How the HMR Diet Works
The HMR Diet operates in two distinct phases, with a gradual increase in physical activity aimed at burning at least 2,000 calories per week.
Phase 1: Fast Weight Loss
This initial phase is designed for rapid weight loss using HMR's clinically validated approach, supported by coaching and online resources. Members adhere to a structured diet consisting of HMR foods, with or without fruits and vegetables, depending on the specific plan. This phase typically lasts for at least eight weeks. The meal replacement-based diet minimizes food-related decisions, giving participants a break from their existing eating habits. HMR encourages participants to commit to this phase for a minimum of eight weeks.
Phase 2: Maintenance
In the maintenance phase, the focus shifts to incorporating healthy lifestyle habits, such as regular physical activity, while sustaining the weight loss achieved in Phase 1. Participants gradually reduce their intake of HMR foods and introduce other healthy options, including lean proteins, whole grains, fruits, vegetables, dairy, and healthy fats. Weekly coaching sessions with an HMR coach remain available to provide ongoing support and accountability.
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Benefits of the HMR Diet
The HMR program offers several potential health benefits, primarily related to weight loss and improved metabolic markers.
Weight Loss: The HMR Diet has been shown to promote significant weight loss. People who adopt the HMR program can maintain notable weight loss either through in-clinic or at-home options. HMR also provides a low-calorie diet plan under medical supervision.
Improved Health Markers: The HMR program can improve specific markers for certain diseases, such as lowered cholesterol levels and fasting blood sugars. A study involving 118 individuals with severe obesity indicated that substantial weight loss achieved through the in-clinic version of the HMR Program was associated with lower levels of cholesterol and other fats in the blood.
Structured Approach: The meal replacement aspect of the program helps to develop structure around one's diet. By eliminating the need for shopping, prepping, and cooking, individuals can concentrate on modifying behaviors that contribute to overeating and cultivate new, sustainable healthy habits.
Simplicity: During Phase 1, the diet primarily consists of pre-portioned, calorie-controlled meal replacement products.
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Support: "The food is shipped to my front door, and it’s so easy to prepare and pack for a day away from home.”
Never have to feel deprived: HMR foods are satisfying, low-calorie, portion-controlled meals that are sealed fresh and shelf stable-no refrigeration needed. Follow the daily meal plan of HMR foods plus fruits and vegetables to lose weight quickly and stay motivated to keep it going-without ever having to feel hungry, deprived, or overwhelmed.
Feel good while you lose weight: HMR foods plus fruits and vegetables provide balanced, complete nutrition for very few calories, so you feel good while you're losing weight. In fact, you may feel more energetic after just the first week!
Stay satisfied, not deprived: Our no-deprivation approach means that you can eat as much of the foods on your plan as you need to stay satisfied-and on track. Plus there's a nice balance of savory and sweet options.
Portion-controlled nutrition: Too many decisions around food can lead to overwhelm, which quickly drains your willpower. Meal replacements, like HMR foods, remove the guesswork and keep things simple, while providing you with perfect portions.
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Simple plan, lots of variety: Have a craving? We've got countless simple recipes that can scratch that itch without derailing your weight loss momentum. I was never hungry!"I needed structure and that’s what sold me on HMR. HMR takes the thought process out of losing weight."
The meals come prepared and you have a plan of what you should be eating each day. You don't have to think!"All your meals are catered for you in a single box-simply microwave or blend, and eat. It was so easy."
As a working mom, the ease of the program made it very sustainable. I never had to worry about what’s for dinner, because I always had a quick and easy meal option with the entrees and vegetables. I wish I started sooner!"This is one heck of a program! HMR Shakes can be whipped up in a blender (or shaker bottle) with just ice and water, and HMR Entrees (pre-cooked, sealed fresh, and shelf stable) can be heated in a microwave-both in just a minute. Just add fruits and vegetables to round out your meal.
Risks and Considerations
While the HMR Diet can be effective, it's essential to be aware of potential risks and considerations.
Medical Supervision: Individuals with medical conditions, such as diabetes, should consult their primary care providers before starting the HMR Diet. Medical supervision is recommended for Decision-Free diet participants and those clinic program members who may require medication adjustments due to weight loss.
Nutritional Completeness: Some experts express concerns about the diet's reliance on processed foods and the limited education on cooking and long-term meal planning. Maintaining results may be challenging once participants discontinue HMR products.
Difficulty Following the Plan: Adhering to a diet centered around meal replacements for every meal and snack can be challenging. It may require abstaining from eating out and sharing meals with family and friends.
Food Quality: The shelf-stable nature of HMR meals may be attributed to the use of preservatives. Whole, fresh foods typically offer a wider array of nutrients, including vitamins, minerals, phytonutrients, and fiber.
Suitability: The HMR Diet may be best suited for individuals who are significantly overweight and at risk for chronic diseases, and who feel they have exhausted other weight loss options.
Interference With Existing Conditions and Medications: The HMR Diet can work for many people, including those with certain preexisting medical conditions. Yet if you fit into this category, you’re better off going to an in-person clinic. That’s because individuals who have preexisting conditions, such as renal kidney disease, gout, or diabetes, will want to make sure that the plan takes these conditions into account. They’ll also need to factor in how a new low-calorie diet may impact any medications they are taking. For example, if you have kidney disease, a dietitian may have to monitor your plan to be mindful of any restrictions on nutrients, such as potassium and sodium, and fluid intake, Schafer says.
HMR Diet Phases in Detail
Phase 1: Fast Weight Loss
This phase is characterized by a structured approach to eating, focusing on meal replacements and the incorporation of fruits and vegetables. The goal is to create a calorie deficit that results in rapid weight loss.
Meal Replacements: The cornerstone of Phase 1 is the use of HMR meal replacements, which include shakes, entrees, and hot cereals. These products are designed to be low in calories and provide essential nutrients.
Fruits and Vegetables: Participants are encouraged to consume at least five servings of fruits and vegetables per day. These foods add volume to meals, provide essential vitamins and minerals, and help to keep hunger at bay.
Example Meal Plan:
- Breakfast: Multigrain hot cereal with 1 cup of fruit
- Snack: Chocolate shake
- Lunch: Penne pasta with meatballs and 2 cups of vegetables
- Snack: 1 cup of fruit
- Dinner: Fiesta chicken and 2 cups of vegetables
- Dessert: Vanilla shake with 1 cup of frozen fruit
Personal Experience: One individual shared their experience of committing to the Healthy Solutions Diet offered by HMR at Palo Alto Medical Clinic, involving 12+ weeks of HMR meal replacements and unlimited fruits and vegetables. After 11 weeks, they lost over 30lbs by embracing the “More is Better” philosophy. In a seven-day week, their minimum intake was 35 meal replacements and 35 servings of fruits and vegetables. They emphasized the importance of not just meeting the minimum requirements to avoid temptation and maintain fullness.
Tips for Success in Phase 1:
- Embrace Variety: If you don’t like a vegetable or entree, try a different preparation method.
- Double the Vegetables: Adding extra vegetables can significantly increase fullness without adding many calories.
- Keep Easy-Prep Produce Around: Having easy-to-prepare items like apples, carrots, and frozen vegetables on hand can help you stay on track during challenging days.
- Plan for More Than You Think You’ll Eat: Preparing extra food ensures that you have healthy options readily available and reduces the likelihood of making unhealthy choices.
Phase 2: Maintenance
Phase 2 focuses on transitioning from meal replacements to a more balanced diet while maintaining the weight loss achieved in Phase 1. This phase involves gradually reducing the number of HMR meal replacements and incorporating a wider variety of healthy foods.
Incorporating Whole Foods: The goal is to transition to an eating pattern that aligns with the Mediterranean or DASH diets, emphasizing lean proteins, whole grains, fruits, vegetables, and healthy fats.
Lifestyle Changes: Phase 2 also emphasizes the importance of establishing sustainable lifestyle habits, such as regular physical activity and mindful eating.
Strategies for Success in Phase 2:
- Batch Cooking: Preparing larger meals and repurposing them throughout the week can help maintain variety and prevent boredom.
- Mindful Eating: Paying attention to hunger and fullness cues can help prevent overeating.
- Continued Support: Participating in weekly coaching sessions can provide ongoing support and accountability.
HMR Diet Food and Costs
HMR Diet Food Menu and Sample Shopping List
During the initial weight loss phase of the HMR diet, you do not need to do much food shopping, preparation, or cooking. You will order a specific amount of HMR-approved foods, which will be shipped to your house. The only other foods you will purchase on your own are fruits and vegetables. Here are some of the produce you can choose from, according to HMR:
- Lettuce
- Spinach
- Kale
- Tomatoes
- Green beans
- Brussels sprouts
- Broccoli
- Cauliflower
- Zucchini
- Eggplant
- Carrots
- Peppers
- Oranges
- Berries (strawberries, blueberries, raspberries)
- Melon
- Apples
- Kiwi
- Pears
- Pineapple
- Mango
HMR Diet Food List
HMR food is all packaged and shelf-stable.
How Much Do the HMR Diet Foods 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. While prices are approximate, the company says that you can expect to pay the following fees:
- An initial medical screening starting at $65
- HMR weight loss foods for $110 per week
- The cost of fruits and vegetables, which you purchase on your own
- Lifestyle classes at $25 per week
- Medical supervision (cost varies)
Additional Tips and Advice
- 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.”
- The support. "The food is shipped to my front door, and it’s so easy to prepare and pack for a day away from home.”
- Never have to feel deprived. People see results quickly with HMR, but our approach isn’t a gimmick or fad diet. HMR foods are satisfying, low-calorie, portion-controlled meals that are sealed fresh and shelf stable-no refrigeration needed. Follow the daily meal plan of HMR foods plus fruits and vegetables to lose weight quickly and stay motivated to keep it going-without ever having to feel hungry, deprived, or overwhelmed.
- Feel good while you lose weight. HMR foods plus fruits and vegetables provide balanced, complete nutrition for very few calories, so you feel good while you're losing weight. In fact, you may feel more energetic after just the first week!
- Stay satisfied, not deprived. Our no-deprivation approach means that you can eat as much of the foods on your plan as you need to stay satisfied-and on track. Plus there's a nice balance of savory and sweet options.
- Portion-controlled nutrition. Too many decisions around food can lead to overwhelm, which quickly drains your willpower. Meal replacements, like HMR foods, remove the guesswork and keep things simple, while providing you with perfect portions.
- Simple plan, lots of variety. Have a craving? We've got countless simple recipes that can scratch that itch without derailing your weight loss momentum. I was never hungry!"I needed structure and that’s what sold me on HMR. HMR takes the thought process out of losing weight."
- The meals come prepared and you have a plan of what you should be eating each day. You don't have to think!"All your meals are catered for you in a single box-simply microwave or blend, and eat. It was so easy."
- As a working mom, the ease of the program made it very sustainable. I never had to worry about what’s for dinner, because I always had a quick and easy meal option with the entrees and vegetables. I wish I started sooner!"This is one heck of a program! HMR Shakes can be whipped up in a blender (or shaker bottle) with just ice and water, and HMR Entrees (pre-cooked, sealed fresh, and shelf stable) can be heated in a microwave-both in just a minute. Just add fruits and vegetables to round out your meal.