At the start of the new year, the annual U.S. News & World Report 2021 Diet List is back!
In addition to the champion nail household, the red and purple Mediterranean Diet, I feel the need to introduce you to the best fast weight loss diet champion (only for the dream of one night slimming back to the pre-liberation you) HMR diet.
Introduction to the HMR diet
HMR Diet (Health Management Resource Program) or Health Management Resource Program. is a weight loss system and lifestyle-changing program designed to reduce calories by adding fruits and vegetables. Through this program, which combines group coaching and online support, the goal is to learn healthy lifestyle strategies, such as increasing physical activity and developing healthier eating habits.
The HMR diet was developed more than 30 years ago by Lawrence Stifler, a behavioral psychologist and former president of HMR. Replace other foods and snacks with low-calorie shakes, meals, bars, and multi-grain hot cereals. In addition, eating fruits and vegetables, which are naturally low in calories, helps replace high-calorie foods from the diet. By mixing vegetables and fruits with HMR meals instead, you have a filling, nutritious meal. Physical activity is essential for successful long-term weight management, and walking for just 10 to 20 minutes a day can help you reach your weight loss goals.
HMR diet
Two stages, two application scenarios
HMR Diet Home Application: Use "Healthy Solution Diet - HMR". On average 1,200 to 1,500 kcal per day, divided into two phases.
The first stage is the weight loss phase, this stage, the goal is to lose weight as soon as possible.
The first stage adopts the daily diet plan of "three-two-five". This means at least three cups of HMR shakes, two glasses of HMR main course and five cups of fruits and vegetables.
If you're hungry, you can eat more of these low-calorie foods and still lose weight. It is recommended that you do not go to fast food restaurants and coffee shops, and consider temporarily restricting food-centric social activities.
Increasing physical activity is the second part of this phase, with the goal of burning 2,000 calories quickly per week. You can do physical activity throughout the day, or moderate-intensity exercise such as walking, swimming, dancing, or using a treadmill at a moderate pace.
Once you reach your target weight, you'll transition to the second stage, or you'll be ready to reduce your diet. The timing of the first phase depends on your individual weight loss goals, expect to lose 1 to 2 pounds per week, with an average weight loss of 23 pounds in the first 12 weeks. (1 lb≈ 454 g, 0.9 kg.) 23 pounds is approximately equal = 21 pounds))
The second phase – the maintenance phase – consists of a four-week transition phase where you will begin to reduce HMR foods as you introduce other healthy foods. You continue to be physically active and track your progress, but now your food plans have changed. You'll eat some high-calorie foods and continue to eat the same amount of fruits and vegetables (35 servings per week) while gradually adding healthy, non-high-calorie foods. Our goal is to start developing healthy eating habits that maintain weight over the long term. You start making food choices while using at least 14 HMR foods a week instead of foods that consume higher calories outside of meals. You'll focus on lean protein (including fish, skinless chicken breast, and veggie burgers), use low-calorie cooking methods such as baking, roasting, and steaming, and grains (including rice, pasta, and oatmeal), and you'll practice balancing low- and high-calorie days with physical activity levels.
Clinic Use Cases: Approximately 60 U.S. hospitals, medical clinics, and other facilities offer HMR clinic programs that combine structured diets, lifestyle education, group support, and HMR weight loss foods. All HMR participants undergo a medical examination upon joining. Depending on the diet you choose, your body mass index and your medical history, the staff will decide if you need medical supervision. Calories are about 500 to 1000 calories/day. Participants ate only HMR meals instead (no fruits or vegetables added).
Requirements for movement
Our goal is to burn at least 2,000 calories or more per week and increase them as soon as possible. Strategies include engaging in short periods of activity throughout the day and doing moderate-intensity exercises such as walking, swimming, dancing, or using a treadmill at a moderate pace. Walking is most popular among HMR customers. The brochure says a 225-pounder person walks an average of 36 minutes a day to reach their goal. Tracking your own physical activity as well as food intake is part of the program. Physical activity reduces your risk of heart disease and diabetes, helps maintain weight, and increases your energy levels. Most experts recommend doing at least 30 minutes of moderate-intensity exercise — such as brisk steps — for most or all of the week.
Restrictions on eating out
Stage 1: It is not recommended to dine in a restaurant or attend a dinner party.
Stage 2: For party occasions, it is recommended to bring your own main course, fruit and vegetable packets. Try to choose a restaurant that offers low-calorie dining, and make a list if necessary.
How much does it cost
The first to two weeks of the Starter Kit costs $177 and includes 70 HPR shakes and main courses, side dishes, weekly group coaching and free shipping. The standard two-week reorder package costs about $188 and includes free weekly group coaching. Individually, shakes, cereals and soups cost around $2 to $2.50 per meal. Main courses are $3.70 per meal and can be ordered online.
Do you see an opportunity for weight loss industry practitioners?
How much can be reduced
In the first stage, HMR offers you all the low calories, hot and eating main dishes and adding liquids and mixed shakes. Sticking to the HMR option plus fresh produce, coupled with the recommended moderate exercise (an average of 36 minutes of walking per day), should lead to weight loss. Overall, the "at home" project reported losing an average of 13 to 20 pounds, with more people attending weekly phone consultations.
HMR-sponsored studies have shown that obese patients who used HMR dietary alternatives plus vegetables and fruits lost nearly 29 pounds compared to patients who had just received weight loss counseling for more than 24 weeks. (1 lb≈ 454 g, 0.9 kg.) 29 pounds is about equal = 26 pounds) Another study found an average reduction of 37.5 pounds over an 18-week period and an average of 43.5 pounds in patients under medical supervision in 19 weeks. Other HMR-sponsored studies have shown similar or better results.
In April 2015, the Kansas Health care system, which uses the HMR program, released data for nearly 1,000 participants between 2009 and 2013. After a year of involvement, the average patient lost 19 percent of her weight.
Food choices
Prepare for plenty of HMR meal replacements – low-calorie shakes, meals, bars and multi-grain hot cereals. These can be substituted for other foods and snacks, although you can also eat fruits and vegetables. Mocha shake for breakfast, apple shake for snacks, beef stew with vegetables, a glass of grapes after lunch, vanilla orange cream shake, roasted lasagna with carrots and green beans, and chocolate raspberry milkshake. Other main courses include chicken with barbecue sauce with rice and beans, whole wheat chicken, mushroom rice, Turkish chili sauce with beans and Savoli chicken.
suitable
HMR main course and shake: at least 5 daily products
Fruits and vegetables: 5 servings daily
Lean Protein: Fish and Skinless Chicken Breast (Stage 2)
grain
Rice, pasta and oatmeal (second stage)
fear
wine
fast food
Fried fatty foods
Sugar-sweetened food and drinks
Cream soup
Only low-fat dairy products are allowed.
Baked goods (these are usually sweetened)
Examples of recipes
This is a typical meal for the day, adapted from "First Stage Quick Start: Your Guide to Weight Loss.".
<h1 class= "pgc-h-arrow-right" > breakfast</h1>
Huge Mocha Shake (HMR Chocolate Shake with Cocoa, Instant Coffee and Vanilla Extract):
8 oz cold water
1 sachet of HMR 70+ chocolate (110 kcal, 0 g total fat, 12 g carbohydrates, 1 g fiber, 15 g protein, 200 mg sodium, 210 mg potassium, 315 mg calcium)
1 teaspoon unsweetened cocoa
1/2 to 1 teaspoon granulated instant coffee
1 to 2 sachets of non-calorie sweetener
1/4 teaspoon vanilla extract
<h1 class="pgc-h-arrow-right" > snack</h1>
Vanilla Orange Cream Shake (HMR Vanilla Shake made from Diet Orange Juice Soda):
1 serving HMR Vanilla Shake (120 kcal, 0.5 g saturated fat, 15 g carbohydrates, 2 g fiber, 12 g protein, 180 mg sodium, 350 mg calcium)
1 12-ounce canned orange juice soda (Sunkist: Zero all nutrients except 110 mg sodium).
< h1 class = "pgc-h-arrow-right" > lunch</h1>
Beef stew with potatoes (sweet potatoes, corn, broth and seasonings with beef stew):
1 serving beef and vegetable stew (160 kcal, 2 1/2 g total fat, 1 g saturated fat, 0 g trans fat, 20 g total carbohydrates, 4 g sugar, 3 g fiber, 13 g protein, 570 mg sodium, 430 mg potassium, calcium not listed, vitamins not listed)
8 ounces of sweet potatoes
1/2 cup corn
1/4 cup vegetable broth (organic low sodium broth: close to zero for all nutrients except 30 mg sodium)
One cup of any single fruit (melon, grape, berries or pineapple)
<h1 class= "pgc-h-arrow-right" > dinner</h1>
Grilled noodles:
(270 kcal, 8 g total fat, 4 g saturated fat, 0 g trans fat, 34 g total carbohydrates, 7 g sugar, 3 g fiber, 15 g protein, 570 mg sodium, 430 mg potassium, calcium not listed, vitamins not listed)
Chocolate raspberries:
HMR Chocolate Shake (120 kcal, 2 g total fat, 1 g saturated fat, 0 g trans fat, 14 g total carbohydrates, 11 g sugar, 2 g fiber, 12 g protein, 190 mg sodium, 560 mg potassium, 350 mg calcium, 2 1/10 mcg vitamin B-12, 140 IU vitamin D)
1 tsp. sugar-free raspberry gelatin blend (almost zero for all nutrients)
It is worth learning not to blindly follow
What to learn from the HMR diet:
(1) Meal replacement, due to calories, the nutritional components are clear. If you go through the personalized guidance of the dietitian according to the specific situation of the customer, and cooperate with the tracking and management of the health manager, it can indeed play a rapid weight loss effect.
(2) From the perspective of slimming products: the model of slimming products + tracking services and management is more valuable than simply selling products.
(3) In different stages of weight loss, different weight loss programs should be adopted
(4) It is necessary to cooperate with appropriate exercise
Deficiencies in the HMR diet:
(1) Although the HMR diet ranks first in the list of rapid weight loss, it only ranks 11th in the best weight loss diet ranking, and the TOP10 is not entered. And the best meal (overall list) ranking is even higher at 26. Therefore, the HMR diet can be used as a "stopgap measure" and should not be adhered to for a long time.
(2) Restrictions on eating out are too strict
(3) In addition to meal replacement shakes, HMR Diet also provides weekly delivery of HMR main dishes. This was originally the advantage of the HMR diet model, but the operation of this model in China is not strong.
There are mountains outside the mountains
Best Weight Loss Diet 2021
Flexitarian Diet
The term Flexitarian is a combination of flexible (elastic) + vegetarian (vegetarian).
Flex vegetarian is a dietary model created by registered dietitian Dawn Jackson Blatner that advocates a plant-based diet, while adding a moderate amount of meat and animal foods, designed to help people reap the benefits of vegetarian food while enjoying animal foods in moderation. More balanced than vegan nutrition and easier to handle.
In the list of the best diet diets in 2021, flex vegetarian food topped the list (ranked 12th in the list of best fast weight loss diets). In the 2021 Best Diet List (Consolidated, Overall), it followed the first place Mediterranean Diet and tied for second place with Dietary Approaches to Stop Hypertension (DASH).
A healthy and slim all-rounder!
The Flexitarian Diet will be introduced later.