The Health Resource Management Diet , also called the HMR diet, is considered one of the best to be found today. It is very popular with dieters looking for a quick and convenient way to lose weight.
Unlike other diet plans, this one does not require much effort and is based on prepackaged products that replace high-calorie foods.
Discover the definitive guide to the HMR diet and put it into practice.
HMR diet guide
1. What is the HMR diet?
This diet consists mainly of prepackaged foods to reduce calorie consumption. This calorie restriction can cause short-term weight loss. However, this type of diet is very expensive, low in calories and cannot be maintained in the long term.
This eating plan is divided into two phases, the first consists of weight loss and the second in maintaining it.
- During the first phase it is recommended to consume only HMR products along with additional servings of fruits and vegetables. Follow a plan known as “3 + 2 + 5,” which consists of eating at least 3 HMR protein shakes, 2 HMR snacks, and 5 servings of fruits and vegetables a day.
- During the second phase, normal foods are slowly reintroduced and consumed along with two HMR products per day.
2. Does the HMR diet work?
The HMR diet is very low in calories. Each meal provides your body with less than 300 calories, half the calories you can consume in any other normal dish.
Eating fewer calories than you expend is important when losing weight. Therefore, reducing calories by following the HMR diet could be beneficial if your goal is weight loss. In this regard, a 40-week study of 90 people showed that those who followed a meal replacement program lost more weight than those who relied on a food diet. (Lisa et al., 2010).
A positive aspect of this diet is that it promotes the consumption of fruits and vegetables, which are low in calories but rich in micronutrients and fiber, which will help you feel fuller.
3. Benefits of the HMR diet
This diet plan is very easy to follow, since prepackaged meals are practically ready or require very little cooking at the time of eating. This will help you save a lot of time and energy, especially if you need a lot of time to do other types of activities.
Studies by experts Keogh and Clifton (2012) have shown that this diet can improve blood sugar levels, blood pressure and cholesterol levels.
4. Disadvantages of the HMR diet
One of the main disadvantages of this diet plan is that it is very restrictive; that is, the consumption of other foods than HMR is not recommended until you lose the desired weight. In addition, the plan is very low in calories and may not be very beneficial for some people, especially people who lead a very active lifestyle such as some athletes.
Very low calorie diets, on the other hand, can not only lower your metabolism, but also increase the risk of bone loss and problems with fertility and immunity. (Rosenbaum and Leibel, 2010; Ihle and Loucks, 2004)
However, it is advisable to supplement the consumption of HMR products with fruits and vegetables. This is an easy way to increase your calorie intake to meet your needs.
5. Foods allowed in the HMR diet
- HMR: starters, shakes and snacks.
- Fruits: apples, blueberries, peaches, apricots, strawberries, bananas, blackberries, etc.
- Vegetables: asparagus, broccoli, bell peppers, mushrooms, cauliflower, potatoes, etc.
- Red meat: lean cuts of beef, pork, lamb, etc. (during phase 2).
- Poultry: skinless chicken, turkey, etc. (during phase 2).
- Fish: salmon, cod, tuna, flounder, pollock, etc. (during phase 2).
- Whole grains: oats, quinoa, buckwheat, barley, brown rice, etc. (during phase 2).
- Legumes: beans, peas, lentils, chickpeas (during phase 2).
6. Foods prohibited in the HMR diet
- Red meat products: hamburger, pork, bacon, sausage, cold cuts, etc.
- Whole dairy products: ice cream, cheese, frozen yogurt, sweetened yogurt, etc.
- Drinks: alcohol, fruit juice, soft drinks, etc.
- Seasonings: sugar, cream cheese, high-fat sauce, butter, salad dressing, mayonnaise, peanut butter, etc.
- Prepared foods: fried foods, pizza, pretzels, fast food, baked goods, etc.
Conclution
The HMR diet is based on the consumption of prepackaged products that are supplemented with fruits and vegetables to replace the calories that you cannot fully consume. During the second phase, regular foods can be eaten more normally.
Restricting calories by exercising can help you lose weight in the short term, but it also has its drawback, as it is very expensive and not suitable for long-term consumption.
References
- Ihle, R., Loucks, A. (2004). Dose-response relationships between energy availability and bone turnover in young exercising women. National Library of Medicine National Institutes of Health. doi: 10.1359 / JBMR.040410.
- Keogh, J., Clifton, P. (2012). Meal Replacements for Weight Loss in Type 2 Diabetes in a Community Setting. National Library of Medicine National Institutes of Health. doi: 10.1155 / 2012/918571
- Lisa, M., Coleman, C., Kiel, J., Rampolla, J., Hutchisen, T., Ford, L … Hanlon, Andrea. (2010). Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight maintenance: a randomized controlled trial. National Library of Medicine National Institutes of Health. doi: 10.1186 / 1475-2891-9-11
- Rosenbaum, M., Leibel, R. (2010). Adaptive thermogenesis in humans. National Library of Medicine National Institutes of Health. doi: 10.1038 / ijo.2010.184
