The Benefits of HMR Diet

The Benefits of HMR Diet

Introduction

There are countless weight-loss plans to choose from, but the simple truth is this: What works for one person just may not click for another. Some people need a plan with lots of choices and variety, or one that allows them to cook. Others prefer an ultra-streamlined approach, in which all of the food is provided and options are minimized.

If you’re in the latter group, one program to consider is HMR, which stands for Health Management Resources. Here's how to follow HMR, the number of calories and types of foods you're allowed, and my thoughts as a registered dietitian nutritionist as to whether it's safe, healthy, and can result in long-term weight loss.

Following Rules

 News and Reports ranked HMR the number one diet for fast weight loss. The company’s simple 3+2+5 Healthy Solutions plan includes 3 shakes per day and 2 pre-made meals (which you purchase from HMR) and 5 daily servings of fruits and vegetables that you supply yourself.

The structured approach also recommends daily tracking using the HMR app, and incorporating physical activity, such as a few daily walks. Participants typically lose 23 pounds on average within 12 weeks. The company also offers an even lower calorie medically supervised option, which can result in significantly greater weight loss for obese people. (More on this below.)

The plan provides roughly 1,200 calories a day, and a starter kit that contains three weeks worth of meals costs about $300. However, this phase is designed to last until you hit your goal, which may take much longer. The program also includes support, via the app, and weekly group phone sessions led by a “health coach” who offers cheerleading and problem solving.

The goal is to transition to a maintenance plan, which reduces the reliance on HMR foods and teaches healthy lifestyle skills, including meal planning and prep, plus how to navigate social situations while you're trying to lose weight.

Benefits

In all of my years counseling clients, I have learned that it’s important to know your personality in order to determine if any particular approach is doable and sustainable for you. Both ultimately determine a successful (or disastrous) outcome, as well how you’ll feel emotionally as you’re shedding pounds.

For example, if fewer choices make you feel restricted and trigger cravings, a plan like HMR isn’t the best choice. But if you’re the type of person who thrives on structure and repetition, and you feel freed by not having to make decisions about what and how much to eat, an approach like this may work well. And if you need to see some quick weight loss in order to build momentum and boost your motivation to transition to a longer term healthy eating pattern, a ready-to-eat approach may fit.

Know About

There are few things I don’t like about HMR, however. My number one issue is the ingredients. The shakes contain the artificial sweetener saccharin and artificial flavor, and they are dairy and egg-based. I did not see an option for those with dairy or egg allergies or sensitivities on the HMR site.

Also, the entrees are shelf stable (not frozen) and highly processed. While some are better than others, I did spot ingredients like carrageenan, which has been linked to inflammation, as well as preservatives and soy, another common allergen.

My other red flag concerns long-term results. While I appreciate the fact that the program emphasizes produce from day one, supplies group support, and teaches lifestyle changes, I’ve seen people use these types of programs as quick fixes before rebounding right back to old habits. There doesn’t seem to be solid data on how HMR participants do at keeping weight off for good.

One study, which looked at the very low calorie diet (VLCD) HMR option, was unable to determine outcomes past one year. Researchers also noted some risks associated with very VLCD approaches, including constipation and gallstones. The latter may be three times more common in VLCDs compared to more traditional low calorie approaches.

Finally, HMR or any plan like it is challenging when socializing. Dining out is pretty much off limits in phase one, and getting through holidays and special occasions can be difficult—not just for the dieter but also for friends and family.

It's Not Keto,But This Is The Best Diets of 2019 According to Experts

The 2019 rankings include 41 of today’s most popular diets. New to the list this year is the Nordic Diet, a plant-heavy eating plan that incorporates Scandinavian traditions and ranked 9th best overall. Here’s how the rest of the rankings shook out this year, and what experts have to say about the good, the bad, and the trendy. (Here’s a hint: They’re still not crazy about keto.)

Best overall diets

For the last eight years, the DASH Diet (which stands for Dietary Approach to Stopping Hypertension) has been ranked the best overall diet by U.S. News. Last year it tied for first with the Mediterranean Diet, and this year it’s been bumped to No. 2 for the first time.

U.S. News’s panel of experts noted that the Mediterranean Diet earned this year’s top spot because research suggests it can help improve longevity and ward off chronic disease. The Mediterranean Diet was also ranked No. 1 in several other categories: Easiest Diet to Follow, Best Diet for Healthy Living, and Best Diet for Diabetes. It also tied with the Ornish Diet for Best Diet for Heart Health.

“The Mediterranean Diet has been studied extensively, so that’s a big part of it,” says panelist David Katz, MD, director of the Yale-Griffin Prevention Research Center. But the diet—which emphasizes fruits, vegetables, whole grains, and lean protein—also gets top billing because it’s practical, he adds.

“This is a traditional diet of a large region of the world where people happily go to enjoy the food,” Dr. Katz tells Health. “This is very manageable; it’s not suffering, it’s not excluding things—it’s something that people and families really can do.”

The DASH Diet, now in second place, is also an excellent choice for health-conscious Americans, says Dr. Katz. Although it was designed to help lower blood pressure, the diet has also been shown to help people lower their cholesterol and lose weight, among other health benefits.

Coming in third this year is the Flexitarian Diet, which involves following a mostly vegetarian regimen and incorporating more non-meat proteins like beans, peas, and eggs. Weight Watchers—the highest ranked commercial diet—takes the fourth spot, tied with the MIND Diet, a Mediterranean-DASH hybrid plan that aims to stave off cognitive decline.

New kid on the block: What is the Nordic Diet?

U.S. News’s expert panel decided to include the Nordic Diet (also known as the New Nordic Diet) in this year’s rankings after it received considerable attention in the last year. There’s no one official Nordic Diet, but the 2017 book The Nordic Way is a good example of the diet’s basic guidelines.

Essentially, the Nordic Diet is based on 10 core concepts: eating more fruits and vegetables every day; eating more whole grains; eating more seafood; choosing high-quality meat, but less meat overall; seeking out food from wild landscapes; using organic produce whenever possible; avoiding food additives; basing more meals on seasonal produce; consuming more home-cooked food; and producing less waste.

In other words, the Nordic Diet focuses on locally sourced ingredients, avoids processed foods, and embraces “a return to relaxed meals with friends and family,” according to U.S. News’s description. These are similarities it shares with the Mediterranean Diet, Dr. Katz points out.

“In all of these places around the world where people derive the greatest benefit from their diets, people aren’t waiting around for anyone to tell them what to eat on January 1,” he says. “Even though we have new diets to evaluate every year, the ones that rank the highest are generally the oldest, most traditional ones.”

Where does the ketogenic diet rank?

One of the buzziest trends in the weight-loss world has been the ketogenic diet, a low-carb, high-fat regimen that promises fast results. People on the “keto” diet cut back on bread and sugar so that their body enters ketosis, a state in which it burns fat rather than carbohydrates.

But health experts are wary about the keto diet, and U.S. News’s rankings reflect that skepticism. For the second year, keto is at the bottom of the best diet rankings (tied with the Whole30 Diet at No. 38 out of 41), with an overall score of just 2.1 out of 5 and a “healthy” score of just 1.8 out of 5.

“We have basically no evidence that this diet is consistent with human health over time,” says Dr. Katz. (Its heavy emphasis on animal protein isn’t ecologically sustainable, either, he adds.) “All of the evidence we have points toward a plant-predominant diet with an emphasis on vegetables, whole grains, fruits, nuts, and seeds—all of the very things that the ketogenic diet avoids.”

The keto diet did jump considerably in one specific category, however: This year it tied with several other diets for No. 2 in Best Fast Weight-Loss Diets (after the HMR Diet, a commercial plan that replaces most meals with pre-packaged nutrition bars and shakes), up from No. 13 last year. “Yes, you can do this for quick weight loss,” says Dr. Katz, “but I wouldn’t recommend it.”

How the rankings are calculated

U.S. News’s Best Diets rankings are put together by a panel of nutritionists, dietary consultants, and doctors specializing in diabetes, heart health, and weight loss. Each member of the panel scored all 41 diets in seven different areas, including how easy they are to follow, how well they protect against chronic disease, and how likely it is that followers will actually lose weight and keep it off.

The rankings rely heavily on peer-reviewed clinical trials, a practice that provides both strengths and weaknesses, says Dr. Katz. On one hand, it’s good to have evidence-based data, he says—but it also means that lesser-known, non-commercialized diets may not get the attention they deserve.

For example, Weight Watchers has consistently ranked toward the top of the U.S. News list. “That may be well deserved,” says Dr. Katz, “but they have also been around longer and have more money to afford more studies, which gives them an advantage.”

Despite their limitations, these rankings are important, says Dr. Katz—especially because more than 45 million Americans embark on diets every year, and many of them are overwhelmed by constantly changing messages in the media.

“There is a range of diets here, which should be an invitation for people to go shopping among these diets, which are approved by experts, and find one that works well for themselves and their families,” he says. “The idea that there are so many variations on healthy eating is a really good thing.”

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This One Is the Most Searched-for Weight Loss Plans—but Can it Be Dangerous?

This One  Is the Most Searched-for

 Weight Loss Plans—but Can it Be 

Dangerous?

Rather than limiting carbs or fat, the GOLO plan (developed by a team of doctors and pharmacists, according to the company) focuses on balancing hormones. The GOLO philosophy is that hormone imbalances are triggers of stress and anxiety, which leads to fatigue, hunger, and poor sleep quality. All of this in turn drives overeating, bingeing, and emotional eating.

GOLO’s creators believe that diet and exercise alone aren’t enough to generate lasting weight loss, however. To supplement these healthy habits, they created a patented capsule they call Release, which is an integral part of the program.

The supplement GOLO dieters take

According to the GOLO website, Release “contains important plant extracts and key minerals clinically proven to help manage the physical and psychological aspects of weight.” The company claims that Release optimizes blood sugar and insulin regulation, balances hormones, extends hunger, and controls cravings.

The supplement is taken with meals for the entirety of the program, although GOLO recommends reducing the dose if you only have 10-20 pounds to lose, or if you're losing more than four pounds per week. They also advise phasing out the supplement once your reach your goal weight.

According to studies done by the company, study participants on the GOLO plan lost on average a total of 37.4 pounds (16.1% of body weight) and 6.4 inches around their waists. They also dropped more than three dress sizes and five pants sizes.

GOLO further says that a randomized, double-blind on overweight subjects in 2018 showed that those who took Release lost significantly more weight and waist inches than those who took a placebo. All of the studies, however, were funded and conducted by GOLO, and the research isn’t found in the peer reviewed National Library of Medicine database. That’s a red flag.

In addition, the amounts of the various ingredients in Release are not known, because the formulation is patented. But according to the Natural Medicines Comprehensive Database, some of the ingredients may trigger nausea or digestive upset. Red flag number two.

What reviewers say about GOLO

In existence since 2008, the GOLO plan is available for purchase on amazon.com and GOLO's own site. The program currently has 62 reviews on Amazon, with an average rating of three stars. For $49.95, buyers receive a 30-day supply of Release, a metabolic (eating) plan, and other booklets, including one on goal setting and emotional eating, as well as a GOLO diet membership.

While the details of the diet plan aren’t specifically stated in the marketing materials, GOLO claims that users can eat more food and still lose weight, and they can eat foods they love. Some Amazon reviewers say the diet consists of typical healthy foods, including produce, lean protein, healthy fats, and unprocessed carbs, in smaller portions, along with encouragement to exercise.

One reviewer noted that the program suggests cooking a week’s worth of food ahead of time, which may be unrealistic for some. A handful of customers praise the simple meal plans, but one noted that the lack of an app for tracking presented a challenge.

Several stated that they did not lose weight. But to be fair, it’s not clear how many of these folks were carefully following the plan, or if they utilized the GOLO membership, which includes access to online coaches.

Should you try GOLO?

Bottom line: There is a lot of unknown info. The GOLO plan is difficult to evaluate without third-party, peer-reviewed research on both the diet itself and the Release supplement. Also, you have to purchase the plan to know the exact parameters of the diet. What’s allowed and not allowed, as well as the nutritional composition of suggested meal plans, are not clear because this information not found on the company’s website.

Without independent data on Release, it’s difficult to say if it indeed leads to better results, and if it’s safe for all. But here’s what we do know: Many people have successfully lost weight and kept it off by simply consuming more whole food-based, balanced meals, eating mindfully, garnering support, and being active. These healthy habits don’t require pills, booklets, or memberships.

Before deciding if GOLO is right for you, check out the Amazon reviews for yourself, and talk to your doctor about the appropriateness of the ingredients in Release based on your current health and medications. And and consider other options backed by published studies, such as the DASH diet and the MIND diet.

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Want to Lose Belly Fat Try these Simple Ways

 Want to Lose Belly Fat

Try these Simple Ways

Excess weight in your midsection can be annoying—not only because it’s so darn tough to ditch, but because it also has an impact on your overall health. Extra belly fat ups your risk of issues such as heart disease and diabetes, and, according to certified strength and condition specialist Michele Olson, PhD, life is filled with sneaky little saboteurs that make putting on the pounds in this area way too easy.

“Due to changes in hormones, daily stresses, lack of sleep, coupled with possibly pregnancies, the fat women gain is often stored increasingly in the belly area,” explains Olson, also a senior clinical professor at Huntington College in Montgomery, Alabama.

And while you can’t exactly spot reduce, you can make lifestyle changes that can help you lose belly fat—and fast. Here, healthy-living pros offer their best science-backed strategies for winning the battle of the bulge.

Clean up your diet

If you’ve heard it once, you’ve heard it a million times: Abs are made in the kitchen. Unfortunately, if you regularly eat ultra-processed foods (think chips, store-bought baked goods, and candy), you won’t be able to see yours. “These foods are produced using sweeteners like high fructose corn syrup, which in high amounts has been shown to promote visceral fat accumulation in the liver, leading to weight gain, inflammation, and related diseases,” explains Rachel Fine, RD, owner of To The Points Nutrition.

Instead, opt for eats that have healthy amounts of soluble fiber such as oatmeal, sweet potatoes, avocado, and citrus fruits. Research reveals that an increase in these foods is linked to a decrease in visceral—aka belly—fat.

Slow down on spirits

Reducing alcohol intake can also help, says Fine. Alcohol contains about seven calories per gram—"just under fat, which equates to nine calories per gram.” And because alcohol is absorbed quickly, “when over-consumed, alcohol metabolism impairs metabolism of other macro nutrients, such as carbs and fat, promoting…fat storage rather than breakdown,” she says.

While you’re rethinking your drinks, limit your consumption of carbonated beverages as well, advises Vanessa Volitional, RD, a New York City-based registered dietitian, noting that those fizzy drinks, though yummy, can cause belly bloat. (Sorry LaCroix!)

Instead, stick to water, which Emily Incledon, RD says can act as an appetite suppressant, as well as help flush out your body to decrease the feeling of being bloated.

Make sure you exercise

Great news: Working out is good for more than just adding years to your life, boosting your brain health, and reducing stress levels—it can also help you rein in your gut. In fact, research in the journal Cell Metabolism reveals that exercise specifically helps reduce visceral fat.

The key to losing belly fat with exercise, though, is making sure your sweat session is intense. You’ll want to be working at 85% of your max heart rate at least, says Olson. “The higher your heart rate, the higher the release of epinephrine into the bloodstream and cells,” she explains. “A positive side effect of epinephrine is that it also activates greater release of abdominal fat into the bloodstream to be used for energy.”

So what type of exercise is best when it comes to burning belly fat? Olson recommends intense weight training, Tabatha interval training, sprint-style cardio, and kettle bell exercises. Of course, a little ab work won’t hurt either—especially moves (like dead bug) that target the transverse abdominal, the deep core muscles that act like a girdle for the waist, cinching you in all over.

Don't skimp on sleep

Falling short on zzz’s is also a surefire way to put your waistline in jeopardy. That’s because sleep deprivation knocks your hunger hormones out of whack, leading to an increase in ghrelin, which stimulates appetite, and a decrease in lepton, which signals when you are satiated. What’s more, research has shown that when you aren’t well-rested, you’re also more likely to reach for junk food (hello Ben & Jerry’s!)—and it may even become harder for you to build muscle mass.

To help keep belly fat in check, aim to cuddle with your pillow for at least seven to eight hours each night. And if possible, hit the hay at the same time each night—one study found that women who did so and clocked around eight hours of sleep per night had lower body fat.

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Top Shops Of The World: The DASH Diet Is Great For Weight Loss, But No On...

Top Shops Of The World: The DASH Diet Is Great For Weight Loss, But No On...: The DASH Diet Is Great For Weight Loss, But  No One Following It,Case Study.... The DASH diet often flies under the radar, especially...

The DASH Diet Is Great For Weight Loss, But  No One Following It,Case Study....

The DASH diet often flies under the radar, especially when compared to buzzy diets such as the Keto diet, but it’s one of the most widely-respected diets out there. U.S. News & World Report has named it the “Best Diet Overall” for eight consecutive years in its annual diet rankings, and it’s recommended by the American Heart Association, who used it to develop their 2010 Dietary Guidelines.

With virtually no food groups as off-limits, DASH offers much more flexibility than other popular diet plans. It can also aid in weight loss and weight maintenance, given its emphasis on overall health. With all its praiseworthy qualities, you’d think everyone would be following a DASH diet plan. But here’s the surprising truth—less than 2 percent of the population actually follows the DASH diet.

How could this be? Let’s take a closer look at the DASH diet to find out for ourselves.

What Is the DASH Diet?

DASH stands for "Dietary Approaches to Stop Hypertension." The diet was developed out of a study by the National Institutes of Health after researchers noticed that vegetarians tended to have lower rates of high blood pressure. Understanding that sodium intake affected blood pressure, researchers also believed that these levels may also be impacted by other nutrients in plant-based diets.

Enter the DASH diet. When individuals followed this eating plan, researchers saw dramatic reductions in blood pressure levels. Today, the eating plan is recommended for preventing and treating hypertension and heart disease—and it has been linked to decreased bone deterioration, improved insulin sensitivity, and possible risk reduction for some cancers.How to Follow a DASH Diet Plan:

The DASH diet plan focus on increasing vegetables, fruits, whole grains, and legumes; choosing lean meats, low-fat dairy, nuts and healthy fats; and limiting added sugars, trans fats, added salt, and processed foods. Serving sizes from each food group are based on individual calorie needs (see below for a 1600-calorie plan), and you’ll likely find that the plan looks pretty close to the MyPlate plan, as well as another consistently rated “top diet,” the Mediterranean Diet. Here’s a breakdown of the recommended nutrients in a typical day and week on the DASH diet:

Nutrients Per Day:

• Grains: 6 servings
• Vegetables: 3-4 servings
• Fruits: 4 servings
• Low-Fat or Fat-Free Dairy: 2-3 servings
• Lean Meat, Poultry, or Fish: 4 ounces or less
• Fat/oils: 2 servings
• Sodium: 2300 mg or less

Nutrients Per Week:

• Nuts, seeds, and legumes: 3-4 times per week
• Sweets and added sugars: 3 servings or less

The secret to DASH’s success is its emphasis on increasing vegetables, fruits, and whole foods that are naturally low in sodium and high in potassium. While most know that reducing sodium is essential, many don’t realize that getting adequate potassium intake is just as key for regulating blood pressure.

When foods are processed, their potassium levels actually decrease. So, choosing whole or minimally processed foods can improve blood pressure regulation from both a sodium and a potassium perspective. In addition, you’ll usually decrease your intake of saturated fat, added sugars, and overall calories—all of which can help you lose weight, and keep it off for good.

So—Why Does DASH Have So Few Followers?

DASH's lack of followers seems to come down to misconceptions that people have about it. Here are some common perceptions about the DASH diet, including what is—and what isn’t—true.

The DASH diet was created when researchers were looking for ways to effectively reduce hypertension, but this was over 20 years ago! Though it’s still often marketed as a treatment for high blood pressure, the DASH eating plan is really an ideal way to eat for overall health, weight maintenance, and chronic disease prevention. In fact, studies suggest that DASH lowers risk for heart disease, type 2 diabetes and metabolic syndrome, and some cancers.

Also, people with high blood pressure aren’t the only ones who need to worry about sodium intake. Data suggests that 90 percent of Americans exceed sodium’s max limit (3500mg) daily. Regularly going over this amount takes a toll on your body—even healthy bodies—over time.

Sodium reduction is part of the DASH equation, but it’s not the only focus. Eating by DASH recommendations also increases your intake of potassium, calcium, magnesium and fiber—all nutrients that play a role in cardiovascular health, as well as the prevention of other chronic diseases. It’s thought to be the combination of increasing your intake of these nutrients and decreasing your intake of added sugar, salt, sodium and unhealthy fats that leads to lower blood pressure and a laundry list of other long-term health benefits.

Also, reducing sodium doesn’t restrict you to boring, bland food, nor does it mean you have to toss out the salt shaker. Yes, reducing the amount of salt you use and choosing lower-sodium products are key, but opting for fresh foods or whole foods instead of boxed, canned, and ready-to-heat items makes a big enough impact. Experiment with spices and herbs, and use a little salt to enhance flavor. Salt should never be the sole flavoring or seasoning in any in dish.

Many equate healthy eating, particularly lower-sodium eating such as DASH, with the idea that all meals have to be cooked from scratch. This is overwhelming for many (myself included), but there are plenty of tricks and tips to help you. First, understand that “whole foods” doesn’t exclusively mean fresh produce. Take advantage of time-saving, minimally processed foods like unseasoned frozen vegetables and no-salt-added canned veggies.

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