HMR Diet Phases
There are two main phases of the HMR program, says Adam Schafer, RDN, the lead dietitian at OSF HealthCare Saint Anthony Medical Center in Rockford, Illinois. (The medical center offers the HMR program.) Phase 1: Fast Weight Loss This phase lasts at least eight weeks (depending on how much weight you aim to lose). It focuses on eating HMR food replacements (like shakes, nutrition bars, and low-calorie prepackaged meals), plus fruits and vegetables. Phase 2: Maintenance This phase involves slowly getting off meal replacements and back to regular food. During this time, you might eat five meal replacements per week (versus 14 in phase 1). The ultimate goal is to completely get off meal replacements but maintain your weight with the new healthy habits you’ve adopted from the program. HMR suggests transitioning into an eating pattern in line with the Mediterranean or DASH diets.
The Pros
Structure “The point of the meal replacement is to develop structure around your diet,” says Schafer. 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. Essentially, it allows you to let go of everything you did before and start over new, says Schafer.Support If you can, opt to go to a medical center (these are often found at hospitals around the country; type in your ZIP code at the HMR program’s website to find one near you). There, Schafer explains, you’ll take part in weekly classes with an expert (like a registered dietitian) who will talk to you about your daily routine and lifestyle to work on changing habits, overcoming mental roadblocks, and introducing physical activity to your day.Simplicity During phase 1, you will chiefly eat meal replacement products that are pre-portioned and calorie controlled. “If you follow the meal replacement plan, you will lose weight,” says Schafer.
The Cons
Difficulty Following the Plan It can be tough to stay on a diet that is completely centered around meal replacements for every meal and snack, says Lisa Young, PhD, RD, a nutritionist in New York City 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.The Food 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.May Not Be Suited for First-Time Dieters or Otherwise Healthy Folks Because of the restrictions and type of food offered, “I think that the HMR diet is best reserved for someone who is extremely overweight and at risk for chronic disease, and they feel as if they’ve done everything imaginable to try to lose weight,” says Young.
What Are the Benefits of the HMR Diet?
A Lifestyle Shift One of the key features of HMR is that it is often offered at medical centers where supervisors can monitor your weight loss and ensure that you’re approaching the diet in the safest way possible. For instance, if you are starting to work out for the first time or need to lose weight in preparation for knee or back surgery, the support team at the clinic can advise you on the best way to exercise, says Schafer. “This diet is good for people who have multiple health conditions and [are] concerned about losing weight. That’s what sets it apart from other plans,” he says.The Tailored Approach Weekly meetings allow the clinic to develop a tailored weight loss approach for every person that will meet you where you are in your life now. You can also opt for an at-home program, in which case you will be connected to a health coach for weekly group counseling sessions. The coach will help you increase your daily physical activity, include more fruits and vegetables in your diet, and lower the amount of fat in your diet, according to HMR. You’ll also have access to the HMR app and other online resources. But Schafer prefers the in-person approach because of the access to medical professionals who provide support and accountability.Quick Weight Loss Seeing progress so quickly “is a nice way to get someone motivated and sustain it,” says Young.
Are There Any Risks to Following the HMR Diet?
Interference With Existing Conditions and Medications This diet can work for many people, including those with certain preexisting medical conditions, says Schafer. 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 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. Meanwhile, those with gout will need to watch the uric acid levels in the foods they choose.
3 HMR shakes per day2 HMR entrées per day5 cups of fruits and vegetables per day
LettuceSpinachKaleTomatoesGreen beansCooked Brussels sproutsBroccoliCauliflowerCooked zucchiniCooked eggplantCarrotsBell peppersOrangesBerries (strawberries, blueberries, raspberries)MelonApplesKiwiPearsPineappleMango
A 3-Day Sample Menu on the HMR Diet
Day 1 Breakfast Multigrain chocolate shake Snack 1 cup of fruit Lunch Chicken enchiladas and 2 cups of vegetables Snack Chocolate shake blended with 1 cup of fruit Dinner Vegetable stew with beef Snack Vanilla shake mixed with 1 cup of frozen fruit Dessert Pudding Day 2 Breakfast Vanilla shake Snack 1 cup of fruit Lunch Chicken with barbecue sauce and 2 cups of vegetables Snack Chocolate shake Dinner Mushroom risotto and 2 cups of vegetables Snack Vanilla shake mixed with 1 cup of frozen fruit Dessert Pudding Day 3 Breakfast Vanilla shake Snack 1 cup of fruit Lunch Lentil stew and 2 cups of vegetables Snack Chocolate shake Dinner Chicken pasta Parmesan and 2 cups of vegetables Snack Vanilla shake mixed with 1 cup of frozen fruit Dessert Pudding
A Complete HMR Diet Food List
Shakes and pudding mixesMultigrain hot cerealChicken soupPB2 powdered peanut butterBars (chocolate peanut butter, double chocolate chip, iced oatmeal, lemon)
Entrées
Beef stroganoffCheese and basil ravioliChicken enchiladasChicken pasta ParmesanChicken with barbecue sauceLasagna with meat sauceLentil stewMac and cheeseMushroom risottoPasta fagioliPenne pasta with meatballsRotini chicken AlfredoSavory chickenTurkey chili with beansVegetable stew with beefWhole grain medley with chicken
Moving to Phase 2
After you have completed phase 1, the second phase is all about maintenance. This is where an in-person program can be especially helpful, says Schafer. Your coach will learn about your daily routine and work-life balance, and create a transition plan. That said, you can still make the at-home program successful. After understanding how many calories are right for you to eat based on your lifestyle and exercise habits, Schafer says that learning how to batch-cook meals and snacks is key in the transition. By cooking larger meals and repurposing them throughout the week — essential in keeping food interesting — you’ll create something that is akin to meal replacements. For example, you might cook a pot of quinoa and roast some veggies. That may come together as a grain bowl with chicken one night or become part of a roasted veggie salad with chickpeas. “This is just like [the first phase of] HMR but with homemade food. Once we help people make the connection about how to make this work, they do a lot better on their own,” he says. Here are some before and after photos of people who have gone through the HMR program and had success:
