The HMR Diet is a popular 30+ year-old weight loss and weight management program that is designed to teach dieters how to reduce their calories and maintain this new way of eating for the long term.
Dieters doing the HMR Program as directed typically lose 1-2 pounds a week.
It was originally developed by Lawrence Stifler, a behavioral psychologist for use in medical institutions as well as the HMR Clinics which he established.
Although there are over 200 medical facilities around the country that offer the HMR Clinic Program, all dieters can now benefit from the success HMR offers by now participating in the program from the comfort of their own homes.
The 3 basic tenets of HMR are to provide a simple plan that’s easy to follow, group coaching and support over the phone, and long-term weight management strategies that can be used for the rest of one’s life.
The HMR Diet itself consists of two phases with the initial phase being designed to produce rapid results while the second phase is designed to promote long-term success and healthier lifestyle choices.
The crux of HMR phase one involves using HMR’s line of meal replacement products. Research has shown that meal replacement products are an effective method for reducing calorie consumption and thus encouraging weight loss.
Phase one requires that dieters only consume these products along with their own fruits and vegetables.
*HMR says that up to 10 shakes can be consumed per day and still allow for weight loss.
Once participants reach their goal weight, they will transition to phase 2 which is designed to help them add regular food back into their diets but in a way that promotes weight management.
The HMR at Home Program ranges between 1200 and 1400 calories per day and uses the following foods, most of which are provided by HMR.
HMR offers four different formulations of meal replacement shakes in both chocolate and vanilla flavors. Dieters may also incorporate their own fresh fruit to make the shakes even more nutritious and flavorful. A lactose-free option is also available.
HMR currently offers 15 heat and serve entree options. Participants should add their own fresh vegetables to them to complete the meal and to satisfy their daily vegetable requirement.
|Lasagna with Meat Sauce||Beef Stroganoff with Noodles||Turkey Chili with Beans|
|Chicken Pasta Parmesan||Vegetable Stew with Beef||Cheese & Basil Ravioli|
|BBQ Chicken with Rice & Beans||Savory Chicken||Mushroom Risotto|
|Steak Strips with Red Potatoes||Pasta Fagioli||Chicken Creole with Brown Rice|
|Bean and Beef Enchiladas||Five-Bean Casserole||Vegetarian Thai Curry|
In addition to the shakes and entrees, HMR offers a hot breakfast cereal, a soup, and 4 snack bar options.
Dieters following the HMR will have to purchase their own fresh fruits and vegetables in order to satisfy their at least 5 servings a day requirement.
The following meal plan is an example of what someone would expect to eat during phase 1 of the diet.
Vanilla HMR 800 Shake
Chocolate Peanut Butter Flavored Crunch Bar
Turkey Chili with beans
Side garden salad with low-calorie dressing
Chocolate HMR 120 Shake
Chicken with BBQ Sauce
HMR has several different options both for in-clinic and in-home.
The In-home option described above will cost $199.95 for the first 3 weeks and includes:
After the initial 3-week shipment, participants will be sent food every 2 weeks for $180.00.
Dieters are also responsible for buying their own fresh fruits and vegetables.
Exercise is a requirement for those on the HMR Diet, but those just starting the program aren’t expected to hit the 2000 calorie a week mark, but instead, are only asked to begin working towards that goal.
Eventually, all participants should be burning at least 2000 calories through exercise each week. Exercises like walking, jogging, group fitness classes, and strength training are recommended.
Participants choosing the at home option can expect an average weight loss of 23 pounds during the first 12 weeks and 28 pounds at the end of 26 weeks.
This is based on the average weight loss of participants who participated in an HMR sponsored study of their plan’s effectiveness.
The in clinic results are better with an average weight loss of 47 pounds at 12 weeks, but the in clinic program is significantly more expensive.
The HMR Diet is basically a low-calorie diet that helps dieters by providing calorie controlled meals and other foods. These meal replacement diets are a proven method of weight loss as long as people stick to the diet’s guidelines.
Those that add in their own additional foods, or allow themselves cheat meals or cheat days, will likely not experience the advertised weight loss results.
The HMR diet can work but will still require dieters to be dedicated to the program and process laid out by the HMR System. As with any diet, individual results will vary and dieters should consult their physician before beginning this or any diet plan.