The definitive guide to the diet HMR Start Your Weight Loss!!

Weight Loss

The Health Resources Management Diet, also called the HMR diet, is considered one of the best that can be found today. It is very popular among dieters and looking for a quick and convenient way to lose weight.

Unlike other dietary plans, this does not require much effort and is based on prepacked products that replace high-calorie foods.

Discover the definitive guide to the HMR diet and put it into practice.

discover here HMR diet guide 1.What is the HMR diet?

This diet consists mainly of pre-packaged foods to reduce caloric intake. This restriction of calories can cause short term weight loss. However, this type of diet is very expensive, low in calories and cannot be maintained long term.

This food plan is divided into two phases, the first consisting of weight loss and the second in the maintenance of the same.

  • During the first phase it is recommended to consume only HMR products along with additional portions 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 together 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 spend is important when losing weight. Therefore, reducing calories by following the HMR diet could be beneficial if your goal is weight loss. In this sense, a study of 40 weeks in 90 people showed that those who followed a meal replacement program lost more weight than those who were based 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 to feel fuller.

3.Benefits of the HMR diet

This dietary plan is very easy to follow, since pre-packed 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 conducted 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 dietary plan is that it is very restrictive; that is, the consumption of other foods other than HMR is not recommended until the desired weight is lost. In addition, the plan is very low in calories and may not be very beneficial for some people, especially for people who lead a very active lifestyle as some athletes.

Very low calorie diets, on the other hand, can not only decrease your metabolism, but also increase the risk of bone loss and fertility and immunity problems.

However, it is advisable to supplement the consumption of HMR products with fruits and vegetables. This is a simple way to increase your calorie intake and thus meet your needs.

5.Foods allowed in diet HMR

  • HMR: starters, smoothies and snacks.
  • Fruits: apples, blueberries, peaches, apricots, strawberries, bananas, blackberries, etc.
  • Vegetables: asparagus, broccoli, peppers, mushrooms, cauliflower, potatoes, etc.
  • Red meats: lean cuts of beef, pork, lamb, etc. (during phase 2).
  • Poultry: chicken without skin, turkey, etc. (during phase 2).
  • Fish: salmon, cod, tuna, flounder, haddock, 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 diet HMR

  • Red meat products: hamburger, pork, bacon, sausages, sausages, etc.
  • Whole dairy products: ice cream, cheese, frozen yogurt, sweetened yogurt, etc.
  • Drinks: alcohol, fruit juice, soft drinks, etc.
  • Condiments: sugar, cream cheese, high-fat sauce, butter, salad dressing, mayonnaise, peanut butter, etc.
  • Prepared foods: fried foods, pizza, pretzels, fast food, baked goods, etc.


The HMR diet is based on the consumption of pre-packaged products that are supplemented with fruits and vegetables to replace the calories that you cannot consume in full. During the second phase, regular foods can be eaten more normally.

The restriction of calories to exercise can help you lose weight in the short term, but it also has its counterpart, since it is very expensive and is not adequate to consume it in the long term.

Recommended Site: HMR Diet Benefits & Side Effects

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