The HMR Diet is more than just your average run of the mill diet. It is actually a compilation of products and programs that are aimed at getting participants to their ideal weight and then keeping them there for good.
The eating plan itself is carefully guided by coaches to help each dieter reach his personal goal. There are three different programs, including the Decision-Free, Healthy Solutions, and Healthy Shakes programs. Every program is basically focused on increasing your physical activity in order to speed up your heart rate and raise your basal metabolic rate, allowing you to burn calories safely (1). There are a number of details associated with the HMR Diet which we will go through in this unbiased review.
To see how much truth is behind all of these claims, simply continue reading and find out!
How Does The HMR Diet Work?
The HMR Diet provides unique plans all designed to help participants lose weight eating what they like. Usually most people set their weight loss goals too high and therefore set themselves up for disaster. With the HMR Diet, there is nothing that is technically off limits, which means you can eat your fill of healthy and nutrient-dense foods as opposed to having your blood sugar levels thrown off track (2). There are a number of HMR foods included in every diet plan, including shakes, puddings, mousses, ice cream, cereals, soups, and bars. Of course, you will be able to eat your own home prepped meals too but an additional HMR meal will certainly come in handy.
As mentioned, every HMR plan is supervised by professional coaches that will walk you through each and every step. You really don’t have to worry about anything since the coaches will do all the work for you, encouraging you to meet your weight loss goals over the long-term.
HMR Diet Plans
HMR offers 3 different diet plans that are designed to meet the needs of every dieter. You can opt for the in-clinic version and receive medical supervision all the way, or you can simply choose to follow the program at home.
1. Decision-Free (In Clinic Only)
This HMR diet plan is medically supervised and claims to provide the fastest results. Trained nurses and physicians will guide you through the whole process, so this plan is perfect for people who are suffering from high cholesterol, high blood pressure, diabetes, or other medical issues that require attention during weight loss. Each participant will be prompted to consume a minimum of 5 servings of fruits and vegetables daily, with the addition of a minimum of 3 HMR shakes and 2 HMR entrees.
All of these foods are very low in calories, so every participant is encouraged to eat as much as he likes, as long as he doesn’t go overboard (3). Every participant will also attend weekly classes, during which he will learn the basics of long-term weight loss. And every dieter will have a coach who will keep track of his progress and work through the whole plan.
2. Healthy Solutions (In Clinic or at Home)
Medical supervision is not required with this plan, only in certain cases is medical supervision added (chronic medical conditions). Similar to the previous program, this one also focuses on shakes, entrees, fruits, and vegetables. The daily diet consists of 3 HMR shakes plus 2 HMR entrees, and a minimum of 5 servings of fruits and vegetables is also required. Users are allowed to eat large quantities of low-calorie foods. For those who choose the in-clinic option, they will be guided by a team of professionals and coaches who will teach them the essentials of long-term weight loss success. However, most users choose to follow the HMR diet plan from the comfort of their home. Having all the materials and foods delivered to their doorstep.
3. Healthy Shakes (At Home Only)
This is an ideal plan for busy individuals who are looking for a fast and healthy meal replacement. HMR shakes reduce your calorie intake, keeping you in the required deficit. The daily diet includes a minimum of 3 HMR shakes, a minimum of 5 servings of fruits and vegetables, and 1 healthy meal filled with lean proteins and grains. By purchasing this plan you will receive a 2-week supply of HMR shakes and all the support materials needed.
HMR Diet Phases
Phase 1: The Weight Loss Start
In the first HMR phase, each participant will be instructed to swop his daily meals with the provided HMR snacks and weight loss shakes. Depending on the plan you choose, you are allowed to add fruits and vegetables to these snacks.
Phase 2: Weight Management
After long and intense dieting, you will certainly hit your weight goal. Ones this is accomplished, you will transition to the second phase of the HMR Diet. In this phase, you are going to learn how to effectively eat out, socialize, and travel, while sticking to your health plan and routine.
Phase 3: Long-Term Weight Management
The last phase certainly plays one of the most important roles in the whole diet. In this phase, dieters will be instructed on long-term weight loss methods they can use in the future.
Will You Lose Weight on the HMR Diet?
Dieters on the HMR Diet can expect to lose weight if they stick to the plan. Because the diet restricts calories so much, the average person may see a decline in calories by fifty percent or more (4). So short-term weight loss is almost a sure thing. However, any long-term success would greatly depend on the participant’s ability to maintain their lower calorie eating habits, as well as their willingness to implement regular exercise into the mix (5).
Is the HMR Diet Safe?
The HMR Diet is a relatively safe weight loss program. However, as with most programs, there are some possible side effects that may occur. Here are some of the possible adverse effects you might face during the HMR Diet:
- Constipation or Diarrhea
How Much Does HMR Cost?
The HMR Diet is an expensive program. The program will end up costing consumers up to or over $1,900. The HMR website does not list clear prices anywhere, so in order to learn more, one has to provide personal information to an official seller of the plans. Customers have reported a price of $265 for the three-week starter kit, and meals average around $3.65 per serving. However, the medically supervised plans will most certainly cost you up to $1,900 per month.
In the end, the HMR Diet teaches us that the proper mix of foods, a reduction of daily calories, and daily exercise will result in weight loss. But this information is pretty much known by everyone to begin with, which begs the question. Why pay up to $1900 for it?
The bottom line is, if you have some money to spend, you should absolutely give the HMR Diet a try. You will be guided through the weight loss process by professionals, which might make the journey a little easier. On the other hand, you could simply diet and exercise on your own, and achieve just as good results.
- Damon L. Swift, Ph.D., Neil M. Johannsen, Ph.D., Carl J. Lavie, M.D., Conrad P. Earnest, Ph.D., and Timothy S. Church, M.D., M.P.H., Ph.D.. “The Role of Exercise and Physical Activity in Weight Loss and Maintenance.” Prog Cardiovasc Dis. (2014 Jan-Feb). Viewed at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973
- Wakhloo AK, Beyer J, Diederich C, Schulz G. “[Effect of dietary fat on blood sugar levels and insulin consumption after intake of various carbohydrate carriers in type I diabetics on the artificial pancreas].” Dtsch Med Wochenschr. (1984 Oct 19). Viewed at: https://www.ncbi.nlm.nih.gov/pubmed/6386412
- Frank M. Sacks, George A. Bray, Vincent J. Carey, Steven R. Smith, Donna H. Ryan, Stephen D. Anton, Katherine McManus, Catherine M. Champagne, Louise M. Bishop, Nancy Laranjo, Meryl S. Leboff, Jennifer C. Rood, Lilian de Jonge, Frank L. Greenway, Catherine M. Loria, Eva Obarzanek, and Donald A. Williamson. “Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates.” N Engl J Med. (2009 Feb 26). Viewed at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763382
- Strasser B, Spreitzer A, Haber P. “Fat loss depends on energy deficit only, independently of the method for weight loss.” Ann Nutr Metab. (2007). Viewed at: https://www.ncbi.nlm.nih.gov/pubmed/18025815
- Douketis JD, Macie C, Thabane L, Williamson DF. “Systematic review of long-term weight loss studies in obese adults: clinical significance and applicability to clinical practice.” Int J Obes (Lond). (2005 Oct). Viewed at:
Emily has spent the last 8 years comparing, reviewing and analyzing ingredients in the supplements industry. She has worked extensively with dieticians, nutritionists and personal trainers to separate fact from fiction and help people achieve their fitness goals. In her free time she works and enjoys the outdoors with her husband and 2 children.