Healthy Shakes Support Guide

HMR Healthy Shakes®
SUPPORT GUIDE

Your Health Table of Contents
Is Our Priority
PHASE 1 4
Please read this guide The Basics: Understanding the Healthy Shakes Plan 6
carefully before getting started. What to Eat: A Detailed Review of Your Phase 1 Diet 16
Getting Started: How to Prepare for Your First Day and Beyond 30
Consult your physician before starting any diet or exercise plan, especially if you Program Support: Winning Strategies to Lose the Most Weight
have medical conditions such as diabetes, hypertension, or any other medical
condition or medication that would be affected by diet, exercise, or weight loss. PHASE 2 36
Inside, you will find detailed information to share with your physician (HMR The Basics: Understanding Long-Term Weight Management 38
Diet Information to Share with Your Primary Care Provider). This program, and Calorie Balancing: Learning to Manage Your Weekly Budget 40
the materials associated with it, do not in any way constitute medical advice or The Triple Imperative: 3 Behaviors to Maintain Weight Loss 50
substitute for medical treatment of obesity and related issues. Category Shifts: Continuing to Choose Healthier Foods 58
Practice Environmental Control
© 2017 HMR Weight Management Services Corp. (HMR), Boston, MA. HMR is a subsidiary of Merck.
US/HMR/0217/1398 FAQs: Answers to Frequently Asked Questions 60
Reference Lists 74

Welcome!

We're excited that you've
decided to lose weight with us.

You’ve chosen a program that focuses from day one
on the lifestyle skills that are necessary to manage your
weight successfully long term.

All HMR at Home® Programs have two phases. One you will begin now, and the second
starts once you are ready for less structure in your diet.

PHASE 1 PHASE 2

The goal in Phase 1 is to lose weight as quickly The goal in Phase 2 is to work on keeping off
as possible by following the Healthy Shakes the weight that you have lost. This comes once
Diet and adding more physical activity to you have reached your goal weight or want less
your routine. Your Healthy Shakes kit contains structure than Phase 1 of the Healthy Shakes plan
enough HMR® Shakes for your first two weeks provides. You will support your long-term success
on the diet as well as all the information you by continuing the lifestyle changes that you
will need to get a successful start. You will still practiced in Phase 1. This includes continuing to
need to provide your own fruits and vegetables, use HMR foods strategically, maintaining vegetable
along with the lean proteins and grains that and fruit intake, continuing daily physical activity,
make up your daily healthy meal. To continue and learning easy changes you can make in your
the diet, make sure you are signed up for food choices to support weight management.
Healthy Shakes Auto Delivery. Phase 2 is key to your long-term success.

1

Phase 1

Your guide to losing the most weight

The Basics: Understanding How to Lose the Most Weight
the Healthy Shakes Plan
COMMIT TO STAYING 100% ON THE DIET
Overview of the Healthy Shakes Plan: 3+5+1 Seeing meaningful weight loss at the beginning of a diet is one of the best predictors of
how much you will lose and is also associated with how much you will keep off longer
The Healthy Shakes Diet plan is based on a simple 3+5+1 structure. You’ll eat a minimum term. That success will come from staying completely on the diet from day one. You can
of 3 HMR Shakes, a minimum of 5 full-cup servings of fruits and vegetables, and 1 healthy start doing three things right away to lose the most weight quickly and stay motivated to
meal every day. keep going!
• 3 HMR Shakes
• 5 full-cup servings of fruits and vegetables 3 steps to lose the most weight
• 1 healthy meal
Plus, drink 8 eight-ounce glasses of water or other noncaloric beverages. EAT 3+5+1 EVERY DAY
This is a simple plan, but it offers endless variety. By adding different fruit or low-calorie Eat at least 3 HMR Shakes, at least 5 servings of fruits and vegetables, and 1 healthy meal
flavorings to your HMR Shakes, you never have to have the same shake twice. Exploring every day. This is your minimum daily diet plan and will provide you with all your daily
different combinations of fruits and vegetables with your proteins, grains, and HMR® Entrees nutrition. The structure is simple and easy to repeat day after day.
(if you choose to use them) will prevent boredom and help you stay on the diet longer.
PRACTICE MORE IS BETTER™
Physical activity is a key part of your program If you’re feeling hungry, you’re more likely to break your diet. More Is Better means you
can have extra HMR Shakes and fruits and vegetables if you’re hungry or struggling to stay
Physical activity accelerates weight loss, can make you feel better, and helps you to stick on the diet. Even if you exceed your daily minimums of 3 shakes and 5 servings of fruits
even more closely to the eating plan. Doing more physical activity also has many health and vegetables, they are so low in calories that you can eat more of them and still lose
benefits and will play a key role in helping you to manage your weight long term (p. 20). weight. Read more on p. 30.

4 The Basics: Understanding the Healthy Shakes Weight Loss Plan MAKE YOUR ENVIRONMENTS MORE SUPPORTIVE
A supportive environment can make or break your diet. Make sure your HMR Shakes and
fruits and vegetables are always available everywhere you go. It sounds simple, but if your
weight-loss foods aren’t around, you can’t eat them. It’s also important to reduce or even
eliminate your access to tempting foods. If they’re around, chances are you’ll eventually
eat them. Read more on p. 32.

The Basics: Understanding the Healthy Shakes Weight Loss Plan 5

What to Eat: A Detailed
Review of Your Phase 1 Diet

Have at Least 3 Shakes a Day Try different preparation methods

HMR Shakes/Cereal are essential parts of the diet. They taste great and are very filling for so few You can prepare your HMR Shakes many different ways. With so many flavorings and add-ins
calories. That’s why you can have more than three any day to help you stay on the diet and keep up available, you will surely find a combination that will keep you motivated and help you avoid
your weight loss. HMR Shakes also provide important nutrition your body needs while losing weight. boredom. Here are some different ways you can enjoy your HMR Shakes every day.

HMR Shakes shown with added fruit WHAT COUNTS AS A SHAKE? • Blended with ice
• Made with water in a shaker bottle
• A scoop of HMR® 120 • Blended with fruit to make a smoothie
• A packet of HMR® Multigrain Hot Cereal • Whipped in a food processor to make soft-serve “ice cream”
• A packet of HMR® 70 Plus blended as a • Prepared with warm water as a hot drink
• HMR 70 Plus prepared as a pudding
shake or mixed as a pudding • HMR 70 Plus as a pudding with fruit
• A packet of HMR® 500 Chicken Soup • HMR Multigrain Hot Cereal
• HMR Multigrain Hot Cereal with fruit
We recommend preparing most of your • HMR Multigrain Hot Cereal chilled in the refrigerator
daily HMR Shakes in a blender with ice. • HMR 500 Chicken Soup
This provides a high-volume meal or • HMR 500 Chicken Soup prepared as a sauce or gravy
snack that will leave you feeling full and
satisfied. Just follow the instructions on You can create hundreds of delicious shake and cereal recipes by adding low-calorie
the canister or box for best results. flavorings or your favorite fruits. See p. 74 for a complete list of low-calorie add-ins.

Consult the recipe book in your kit for step-by-step instructions on how to prepare all of the
items shown above.

6 What to Eat: A Detailed Review of Your Phase 1 Diet *If you ordered a lactose-free kit and are using the HMR 70 Plus Shakes for your three shakes per day, take
the vitamin/mineral tablets as directed on the product box, unless your doctor recommends otherwise.

What to Eat: A Detailed Review of Your Phase 1 Diet 7

Eat at Least 5 Servings of Fresh, frozen, or canned—they’re all good for you!
Fruits and Vegetables a Day
It doesn’t matter how your produce is packaged. Fresh, frozen, or canned all
Just like HMR Shakes, fruits and vegetables are ideal weight-loss and weight-management count as a serving. Just be sure to avoid any added sugars, fats, or sauces.
foods. They are among the healthiest foods you can eat! Since they are so low in calories,
you can enjoy a lot of them and still lose weight. Note: Dried fruit and fruit juice are generally not
Your goal is to eat at least five servings of fruits and vegetables every day. But don’t limit included in the Phase 1 diet plan. Fruit juice only counts
yourself. Eat as many as you need to feel full and stay on the diet. as a serving if it is made in a high-powered blender
that incorporates the whole fruit or vegetable.
1 SERVING =
LOW-CALORIE WAYS TO PREPARE YOUR FRUITS AND VEGETABLES
1 Full Cup of 1 Medium • Stir-fried or sauteed on the stove (with nonstick cooking spray or stock)
Fruits or Vegetables Piece of Fruit • Steamed in a pot with a little bit of water
• Cooked in the microwave
• Roasted in the oven (with nonstick cooking spray or stock)
• Charred on the grill
• Raw as a snack or salad
See p. 76 for a complete list of vegetables and fruits you can have in Phase 1.

Exceptions: these count as 1 serving

• ½ cup of beans, legumes, or avocado (cubed or sliced)
• 2 cups of raw dark, leafy greens (e.g., spinach, kale)
• 3 cups of lettuce

What to Eat: A Detailed Review of Your Phase 1 Diet 9

Eat 1 Healthy Meal a Day Personalize your meal to your needs and preferences

Your healthy meal is the third part of the Healthy Shakes diet. It includes a measured portion With this diet, flexibility means that you can enjoy your healthy meal at any time of the
of lean protein, a measured grain or starchy vegetable, and at least two cups of vegetables or day. If you would prefer to eat your healthy meal at lunchtime or even breakfast, that is
fruits. Not only does this meal help you learn more about portion sizes, it teaches you how completely okay. You also have the option of eating different parts of your healthy meal
to shop and cook in a healthier way for when you are ready to enter Phase 2. at different times of the day (as long as you keep the same portions).

Build your healthy meal in 3 sections Here is an example of how you might break it up

HAVE YOUR GRAIN FOR BREAKFAST HAVE YOUR PROTEIN FOR DINNER

GRAINS OR STARCHY LEAN PROTEIN
VEGETABLES
Lean proteins are
Whole grains and an essential part of
starchy vegetables a healthy diet.
can be an
important part of
a healthy diet.

See pp. 75–77 for a list of lean proteins, fruits, VEGETABLES OR FRUIT Adding full-cup servings of vegetables and/or fruits
vegetables, and grains/starchy vegetables. with your proteins and grains is one of the easiest
Fill half of your plate (at least 2 cups) with ways to be full without adding a lot of extra calories.
vegetables to keep your meals filling and lower
in calories. These count toward your minimum What to Eat: A Detailed Review of Your Phase 1 Diet 11
of 5 servings for the day.

Adding Flavor to Your Meals Create your healthy meals using HMR Entrees

There are lots of different condiments and add-ins like hot sauce, salsa, seasoning mixes, If you are too busy to cook or just want a more convenient option, you can use
and fat-free sour cream that you can use to add flavor to your meals without adding a lot HMR Entrees as part of your heathy meal. HMR Entrees are portion-controlled
of calories. See p. 74 for a list of low-calorie options that you can use in your Phase 1 plan. meals that can be prepared in minutes and go great with a wide variety of
vegetables and fruits. One entree can replace either the protein or grain of your
Cooking Healthier healthy meal. You can even replace both by eating two HMR Entrees!

Many proteins and grains are typically prepared in ways that add a lot of calories by cooking Reasons to include HMR Entrees in your next order:
in butter, margarine, or oil. Instead, try these low-calorie cooking methods that are easy ways
to make healthy and delicious meals: E ASY: They take a lot of the work out of preparing your healthy meal—
• Bake, broil, braise, or roast with nonstick cooking spray and fat-free broth no need to shop, prepare, or portion out your proteins and grains.
• Saute or grill with nonstick cooking spray instead of frying Q U I C K A N D CO N V E N I E N T: They take just one minute to heat up.
• Steam or microwave so no cooking spray or oil is needed G R E AT TAS T E : There is a wide variety of delicious meals to choose from.
F I L L I N G : Many HMR Entrees are exceptionally high in protein. They also go
HMR Entree shown with added vegetables great with a variety of vegetables and fruits and can help you create a wide
12 What to Eat: A Detailed Review of Your Phase 1 Diet selection of satisfying meals. Check your recipe book for inspiration!
P O RTA B L E : They don’t require refrigeration, so you can keep them anywhere:
in your cupboard, at work, in your car, or right in your handbag.

An HMR Entree sample is included in your kit!
The HMR Recipe Book also included in your kit has
lots of great-tasting ideas to try. If you like them, you
can order more HMR Entrees in your next delivery.

What to Eat: A Detailed Review of Your Phase 1 Diet 13

Smarter Snacking BeneFit Bars are available in four great flavors:

Today, food situations are more challenging than ever before, and snacking • Chocolate Peanut Butter Flavored Crunch: A tasty treat that blends delicious peanuts,
is at an all-time high. Without lower-calorie options available, it can be very peanut butter, and a drizzle of milk chocolate with a satisfying crunch.
easy to settle for high-calorie snacks that can sabotage your weight loss.
The key is being prepared. Here are some easy-to-grab snack suggestions • Double Chocolate Chip: This bar is a chocolate-lover's dream that combines chocolate,
that can help you stay on track whether you are in a long work meeting, chocolate chips, and an added drizzle of even more chocolate.
traveling, out running errands, or just relaxing at home.
• HMR BeneFit® Bars • Iced Oatmeal Flavored Crunch: Our take on your favorite crunchy oatmeal raisin cookie,
• HMR 70 Plus pudding with or without fruit complete with a sweet yogurt drizzle for an added treat.
• HMR Shake frozen in advance
• HMR Shake in a travel mug or as hot chocolate • L emon Flavored Crisp: A refreshing bar with the tangy flavor of lemons and a sweet
• HMR Shake made in a handheld shaker bottle yogurt drizzle that can be a great snacking solution any time of the day.
• Fresh fruit such as apples, bananas, oranges, berries, and grapes
• Pop-top fruit cups such as mixed fruit, mandarin oranges, or applesauce What to Eat: A Detailed Review of Your Phase 1 Diet 15

(no sugar added)
• F resh vegetables such as baby carrots, cherry tomatoes, bell pepper

strips, or celery (or other easy-to-eat vegetables)

HMR BeneFit Bars

HMR BeneFit Bars can be a delicious part of your weight-management
plan. They are an easy resource to help you stay on track when you start
craving something crunchy and sweet. BeneFit Bars are perfect to keep in
your car or your desk at work.

Note: HMR BeneFit Bars are not a part
of the standard Healthy Shakes kit but
may be added to your order.

14 What to Eat: A Detailed Review of Your Phase 1 Diet

Getting Started: How to Prepare Step One: Plan and Prepare Your Diet
for Your First Day and Beyond
Preparing to start the diet
Step One
G etting the best possible start to your diet means having everything prepared
PLAN AND PREPARE YOUR DIET for you to begin.
• Look at your calendar and pick the day you will start the diet. Make sure you
Make a commitment to do the diet “by the book.”
Staying on the diet every day will help you to have no commitments in the first two weeks that might tempt you to go off
continue to lose weight, week after week. the diet, such as business trips, vacations, or parties.
• G o through your refrigerator and cupboards and remove any foods that you
Step Two might find especially tempting.
• Tell family, and when necessary, tell friends that you’re on this diet. Their
ADD PHYSICAL ACTIVITY understanding and support can go a long way.
• Make sure you won't run out of food and will have enough to stay on the
Physical activity helps you lose weight faster diet until your next order arrives. You may also consider adding HMR 70 Plus
and provides a variety of health benefits. Shakes, HMR Multigrain Hot Cereal, HMR 500 Chicken Soup, HMR Entrees,
and HMR BeneFit Bars to your order if they are not already included.
Step Three
M ake sure to go shopping for your
TRACK YOUR PROGRESS fruits, vegetables, lean proteins, grains,
and condiments.
Keeping daily records helps you stay focused on
the skills you’ll need to lose weight and keep it off
in Phase 2—and it takes less than a minute a day.

To continue the diet beyond two weeks, ask about our Auto Delivery option.
16 Getting Started: How to Prepare for your First Day and Beyond

Planning your first day 3+5+1 Day “More Is Better” Day

To help you stick to the diet, make sure to eat at least 3+5+1 each day, but don’t limit yourself! BREAKFAST BREAKFAST
Eat as many shakes, fruits, and vegetables as you need to stay full and satisfied. HMR Multigrain Hot Cereal
Vanilla Raspberry Delight
Planning your first few days on the diet in detail is highly recommended. Making on-the-spot
decisions about what to eat can lead to unhealthy food choices. Use our sample plan as a HMR vanilla shake made with
guide and think about exactly what you will eat and when you will eat it before the day begins. 1 tsp. sugar-free raspberry gelatin

Remember: Start early, eat frequently, and drink plenty of SNACK SNACK
noncaloric fluids to avoid feeling hungry.
Piece of Fruit Chocolate Banana Smash

Fresh, frozen, or canned—no sugar added HMR Chocolate 70 Plus Shake
(1 F/V serving) made as a pudding mixed with 1 banana
cut into bite-sized pieces (1 F/V serving)

Many people find it helpful to The diet is flexible and you can LUNCH LUNCH
follow this simple structure (and should) create your own meal
for their daily eating plan: and snack plan in whatever way Strawberry Smoothie Large Salad
works best for you. Don’t forget,
Breakfast you can also order delicious HMR HMR vanilla shake with 1 cup of strawberries 3 cups of salad greens, some tomatoes,
Snack Entrees to make your healthy meal (1 F/V serving) cucumbers, ½ cup of beans, and fat-free
Lunch preparation quick and easy. They take
Snack only one minute to heat up and go salad dressing (3 F/V servings)
Dinner well with lots of different vegetables.
Snack SNACK SNACK
DON’T RUN OUT OF FOOD
Baby Carrots with Fat-Free Salad Dressing Orchard Hot Cereal
The standard order allows for three
shakes per day. If you plan to have See p. 76 for a list of fruit and vegetable ideas HMR Multigrain Hot Cereal combined
more than that, make sure to order (1 F/V serving) with one diced, cooked apple and seasoned
extra so you don’t run out. Also
consider using HMR 70 Plus, HMR with cinnamon (1 F/V serving)
Multigrain Hot Cereal, HMR 500
Chicken Soup, HMR Entrees, and DINNER DINNER
HMR BeneFit Bars for more variety. Healthy Meal Healthy Meal

2/3 cup of pasta, ½ cup of low-fat marinara 4 oz. of baked chicken with 2/3 cup of rice
sauce, 4 oz. cooked ground turkey (93% lean), and 2 cups of vegetables (2 F/V servings)

and 2 cups of vegetables (2 F/V servings)

SNACK SNACK

Butterscotch Shake Black Forest Soft-Serve “Ice Cream”

HMR vanilla shake made with 1 tbsp. of sugar- HMR chocolate shake with 1 cup frozen cherries
free, fat-free butterscotch instant pudding mix prepared in a food processor (1 F/V serving)

DAILY SUMMARY DAILY SUMMARY
3 Shakes + 5 Fruits & Vegetables 4 Shakes + 8 Fruits & Vegetables

+ 1 Healthy Meal + 1 Healthy Meal

Look for these shake recipes and many more
in the HMR Recipe Book included in your kit.

18 Step One: Plan and Prepare Your Diet

Step Two: Add Physical Activity Physical Hundreds of studies show that physical activity lowers the
activity risk of health problems more effectively than any other health
Physical activity (PA) is the second step in beginning the Healthy Shakes protects habit. For example, a study reported in the New England
Diet Plan. Your goal is to build up to burning 2,000 calories or more each your health Journal of Medicine* found fitness to be a more powerful
week (unless your doctor has advised otherwise). This section provides predictor of mortality than any other established risk factors
PA strategies designed to fit your lifestyle, and help you estimate the for heart disease. These included smoking, high blood pressure,
calories you burn. diabetes, high cholesterol, and even existing heart disease.
(And of course it always helps to manage your weight.)
PHYSICAL ACTIVITY HELPS YOU LOSE WEIGHT EVEN FASTER
Every time you move your body, you burn calories. The more calories you *N Engl J Med 2002; 346: 793–801.
burn, the more weight you will lose. By adding just a little physical activity
each day, you can work up to doing more than you ever imagined. Step Two: Add Physical Activity 21

YOU DON’T HAVE TO DO IT ALL AT ONCE
Studies show that when people spread out their physical activity during the
day, they’re more likely to reach 2,000 calories every week. For example, take
a walk before your day starts, during breaks at work, or after dinner—any time
you have an extra 5 or 10 minutes to spare.

IT DOESN’T HAVE TO BE HIGH-INTENSITY EXERCISE
You can do moderate-intensity exercises such as walking, swimming,
dancing, or using a piece of exercise equipment such as an elliptical machine,
at a moderate pace. This way physical activity can be something to look
forward to and you’ll be more likely to make it a part of your lifestyle.

Your goal is to burn at least 2,000 calories per
week. Reaching it may be easier than you think!

Always consult your physician before beginning any exercise program.

20 Step Two: Add Physical Activity

Simple strategies for getting more physical activity Quick Facts

CHOOSE THE ONES THAT WILL WORK THE BEST FOR YOU Track Your Physical Short Walks Can Exercise Improves
• Start by adding 10 minutes each day to what you are currently doing. Activity in Minutes Have Big Results Cognitive Function
• Get up a few minutes earlier and take a 10-minute walk. You’ll start the day with a feeling
People who do more In a study of 7,500 Regular physical
of accomplishment and the calories you burn will add up. physical activity burn women, those who activity has shown
• Take a walking break for 15 minutes. Remember, you don’t have to do your physical activity more calories each to be effective at
increased their reducing depression,
all at once. Short bouts throughout the day are just as effective. week, tend to lose physical activity
• S chedule a weekend walk with a family member or friend. Your commitment will make the more weight, and are levels to an average which can limit
more successful at of 8.2 miles per week potential side
walk more likely to happen. You might even develop a new routine for spending quality (20–25 minutes of effects and costs of
time together. keeping weight off walking per day) treatment. Recent
• Round out your day with a short walk after dinner. The hardest part may be getting out the long term. You can had a 48% lower risk studies also show
door, but once you do, you’ll be surprised at how easy it is, how many calories you burn, use the chart on of death from all exercise reduces
and how good it makes you feel. p. 24 to convert your causes compared to risk for dementia,
• Take a walk indoors at the mall so the weather doesn’t get in the way. Malls are warm in minutes of physical those who remained including Alzheimer’s
the winter, cool in the summer, and dry when it’s raining. (This is a great strategy when the activity to calories
weather isn’t cooperating.) sedentary.1 disease.2 ,3
• When you go to the grocery store or mall, make a special point to walk for 10 minutes burned.
before you begin shopping.
• Watch TV or a movie while exercising on a treadmill or other piece of exercise equipment— WALKING IS THE #1 EXERCISE
at home or at the gym. Most HMR dieters burn their weekly calories by walking. It’s the perfect exercise.
• Establish a routine. Make physical activity an automatic part of your day. If exercise is part No matter if you take many short walks every day, or just a couple of long ones
of your daily routine, you’re much more likely to do it. every week, it’s amazing how fast the calories add up. Make the commitment
to walk every day for the first week. You might be surprised how quickly it can
We’ve yet to find a disease state become a habit. Don’t forget: all physical activity is great, but the best exercise
where exercise isn’t helpful. is the kind you enjoy the most.

— Miriam Nelson, PhD 1 JAMA 2003; 289: 2379–2386. 2Am J Prev Med 2013; 45(5): 649–657. 3 Clin Interv Aging 2014; 9: 51–62.

Former Director of the JOHN HANCOCK RESEARCH CENTER 23
on Physical Activity, Nutrition, and Obesity Prevention at Tufts University

22 Step Two: Add Physical Activity

How to estimate the To find out how many calories you burn for ANY Calories you burn can add up
calories you burn activity, use the chart below. Find your weight range
in the left column first, then find the activity that is EXAMPLE:
most similar to what you’re doing. A 225 lb. woman starts the day by walking
10 minutes out and 10 minutes back, at
YOUR WEIGHT Low Medium High Very High an average walking pace. Later in the day,
IN LBS. Intensity Intensity Intensity Intensity she takes another walk—10 minutes out
and 10 minutes back.
100–120 raking, active gardening, walking, mowing, tennis, moderate running, stair running, stair climbing,
121–140 recreational sports (e.g., biking, light aerobics, machine, racquetball, cross-country skiing, From the chart on the left, you’ll see she
141–160 softball, golf—no cart) vigorous swimming burns 8 calories per minute for walking.
161–180 swimming, weight lifting jumping rope
181–200 8 calories/min. x 40 min. = 320 calories
201–220 1 cal/min 3 cal/min 7 cal/min 10 cal/min
221–240 1 cal/min 5 cal/min 9 cal/min 12 cal/min This amount of walking done every day,
241–260 2 cal/min 5 cal/min 10 cal/min 13 cal/min (assuming no changes) adds up to almost
261–280 2 cal/min 6 cal/min 11 cal/min 14 cal/min 2,240 calories of physical activity in the week,
281–300 2 cal/min 7 cal/min 12 cal/min 15 cal/min or approximately a 30 lb. weight loss in a year.
301–320 2 cal/min 7 cal/min 13 cal/min 17 cal/min
321–340 3 cal/min 8 cal/min 14 cal/min 18 cal/min
341–360 3 cal/min 9 cal/min 15 cal/min 19 cal/min
361–380 3 cal/min 9 cal/min 16 cal/min 20 cal/min
381–400 3 cal/min 10 cal/min 17 cal/min 21 cal/min
Over 400 4 cal/min 11 cal/min 18 cal/min 23 cal/min
4 cal/min 11 cal/min 19 cal/min 24 cal/min
4 cal/min 12 cal/min 20 cal/min 24 cal/min
4 cal/min 13 cal/min 20 cal/min 26 cal/min
4 cal/min 13 cal/min 21 cal/min 27 cal/min
5 cal/min 14 cal/min 22 cal/min 28 cal/min

The HMR mobile app includes a tool that automatically calculates
your PA calories for you. Download it from the app store.

The above calorie values are approximate, and can vary depending on the intensity of the activity.
You can also use the calorie count from an exercise machine, providing you entered your weight.

24

Step Three: Track Your Progress Some foods fit into more than one category but you Check this box if you had no
should only count them once. See details on next page. other foods or beverages.
Tracking your progress is essential to your success on the Healthy Shakes Plan. Start by using
the record-keeping pad included in your kit. If you are choosing You can eat two entrees in place of both a
vegetarian proteins, eat two lean protein and a grain/starchy vegetable.
The magic of record-keeping servings to meet your protein

Keeping daily records of your weight-loss behaviors will help you to do more of them by requirement for the day.
providing positive reinforcement. This will help you lose more weight and stay motivated
Record-keeping is fast and easy—it takes only about a minute a day. If you eat an entree in place of a lean 27
protein or grain/starchy vegetable,
The best way to keep records
check an entree box instead.
CHECK OFF YOUR SUCCESSES THROUGHOUT THE DAY
Check off the boxes on your Weekly Progress Chart as soon as you’ve eaten or exercised. It
only takes a second, and it keeps you connected to the program. Writing immediately can
become a habit very quickly, so keep your Weekly Progress Chart handy throughout the day.

ADD UP YOUR PROGRESS HALFWAY THROUGH THE WEEK
Add up your numbers after the first three days of the week. This will help you assess your
progress and give you a chance to plan for the rest of the week.

SUMMARIZE AT THE END OF EACH WEEK
At the bottom of your Weekly Progress Chart, add up your numbers for the entire week.
This provides a clear way to see if you’ve met or exceeded your minimum diet and physical
activity goals.

WEIGH YOURSELF WEEKLY
Weigh yourself weekly using the same scale. Write your weight at the beginning of the week
and at the end of the week on your Weekly Progress Chart.

26 Step Three: Track Your Progress

Only count your foods in one category

Starchy vegetables, beans (legumes), and HMR Multigrain Hot Cereal
fall into more than one category on the diet plan. When you eat one,
only check one box in each row on your Weekly Progress Chart.

CATEGORIES

Shakes/Cereal Fruits/ Lean Protein Grain/Starchy
Starchy Vegetables Vegetable
Vegetable
FOODS Beans
(Legumes)
Multigrain
Hot Cereal

For example: If you eat a potato, you can
either count it in the fruit/vegetable category
or in the grain/starchy vegetable category.
Don’t count it twice!

28 Step Three: Track Your Progress HMR food shown with added fruits and vegetables

Program Support: Winning If you’re hungry, eat more within the diet
Strategies to Lose the Most Weight
HMR foods, along with fruits and vegetables, are low in calories. Look how much
More Is Better: Strategies to Stay more you can eat for nearly the same calories as a single baked good.
Feeling Full While You Lose Weight
Healthy Shakes Breakfast Typical Breakfast Item
Why practice More Is Better with
HMR Shakes and fruits and vegetables? TWO BLENDED SHAKES COFFEE CAKE MUFFIN
24 oz. of food for 240 calories 5 oz. of food for 590 calories
• T o prevent hunger and boredom
• T o get through the tough times without breaking the diet MULT IGRAIN HOT CE R E AL
• To stay on the diet longer and lose more weight 8 oz. of food for 220 calories
With HMR Shakes and fruits and vegetables, you always have food you can say “Yes” to!
CUP OF FRUIT
How much more can I eat? 6 oz. of food for 75 calories

Here are two examples of how many extra shakes and fruits and vegetables a person on the Total = 3 8 oz. of food for Total = 5 oz. of food for
Healthy Shakes Diet would have to eat, along with their lean proteins and grains, before he or 535 calories 590 calories
she stops losing weight.
With a Healthy Shakes breakfast you can eat more than 38 oz. (more than 2 lbs.)
225 lb. person: of food compared to a single 5 oz. muffin. You could even eat half as much (19 oz.)
for half the calories and still have substantially more (and healthier) food!
• 10 shakes and 10 full-cup servings of fruits and vegetables every day, on average
Program Support: Winning Strategies to Lose the Most Weight 31
160 lb. person:

• 7 shakes and 7 full-cup servings of fruits and vegetables every day, on average

30 Program Support: Winning Strategies to Lose the Most Weight

Make your environments Tips for creating a supportive environment
more supportive
Set up a blender for your shakes at Enlist support from others to help
It’s important to have your HMR Shakes/ home and at work. you stay on track.
Cereal, fruits, and vegetables always
available—at home, at work, and Keep your shakes, cereal, fruits, Create a shelf or designate a part
everywhere you go. It sounds simple, but if and vegetables within easy reach— of your refrigerator and freezer just
your weight-loss foods aren’t around, you at home, at work, in the car. for your weight-loss foods.
can’t eat them.
Purchase a large cup, 20 oz. Maintain a variety of lean proteins
It’s also important to reduce or even or larger, so you can drink and grains and divide them into
eliminate your access to tempting foods. high-volume, filling shakes. single-serving portions.
If they’re around, chances are you’ll
eventually eat them. Avoiding temptations Use a thermos to keep your Have HMR Entrees on hand for
reduces the need for willpower, makes blended shake cold and thick for preparing quick and easy healthy
staying on the diet much easier, and can hours. Also, a wide-mouth thermos meals. (HMR Entrees require no
lead to greater overall weight loss. is easy to eat out of and will keep refrigeration, so you can bring
cereal and other food warm. them anywhere.)
How to avoid an
unsupportive environment Buy noncaloric beverages and Shop for fruits and vegetables
add-in flavorings for your shakes, frequently (fresh, frozen, or canned;
• C heck your home and work environment and low-calorie condiments for see p. 76).
to identify foods that won’t support you your healthy meals (see p. 74).
on the diet. Get rid of them, if possible.
If not, ask others to make them less
accessible by keeping them out of sight.

• Identify your most tempting foods and
don’t buy them in the first place.

• If you have to go to a restaurant, choose
one that serves vegetables, fruits, and
lean protein options. Go online and check
the menu before you go. See Frequently
Asked Questions on p. 66 for how to stay
on the diet at a restaurant or social event.

• C onsider temporarily opting out of some
of your social activities that involve high-
calorie, tempting foods.

Program Support: Winning Strategies to Lose the Most Weight 33

Phase 2

Your guide to long-term weight management

The Basics: Understanding How to Keep Off the Most Weight
Long-Term Weight Management
The basic principles of weight management are easy to understand, but not always as
How to Make a Successful Transition to Phase 2 easy to stick with. Maintaining weight loss can often be harder than losing the weight in
the first place. Phase 2 makes it easier by breaking long-term maintenance down to key
The transition from Phase 1 to Phase 2 should be a slow one. Adding too many new food behaviors that represent the skills you need to practice to keep the weight off.
choices at once can often increase your overall calorie intake and can cause weight gain.
As you start Phase 2, it’s important to keep a high level of the Phase 1 structure in place Key behaviors to keep off the most weight
while you begin adding more healthy meals and snacks to your day. This will help you be
more successful at expanding your food choices while still keeping your calories low. BALANCING YOUR CALORIES
Your minimum weekly goals for fruits, vegetables, and physical activity (PA) will remain the It is important to determine your average daily calorie budget at your current weight.
same as in Phase 1. You’ll continue to work to eat at least 35 full-cup servings of fruits and Your daily calorie budget is an estimate of the number of calories you can eat in a day
vegetables, and burn at least 2,000 calories in PA, each week. and not gain or lose weight. Balancing your calories around that budget over time can
During your transition, we recommend keeping your HMR Shakes at or near 21 per week. help you maintain your weight long term.
Eventually you can reduce the number of HMR foods you use depending on your personal
goals and preferences. PRACTICING THE TRIPLE IMPERATIVE®
SWITCH TO PHASE 2 AUTO DELIVERY Structure was an important part of losing weight in Phase 1. The 3+5+1 diet plan helped
Since HMR foods can be helpful for maintaining your weight, we continue to offer an auto- you know what to eat every day. Phase 2 is much more flexible, but The Triple Imperative
delivery service in Phase 2. This allows you to receive all of your HMR foods once a month allows you to keep some structure as you expand your food choices.
instead of every other week.
If you’re ready to sign up for Phase 2, contact your HMR Program Representative to switch to CONTINUING TO CHOOSE HEALTHIER FOODS
a monthly auto-delivery order. As you increase your food options, it can be easy to fall back into old habits. Knowing
which foods are higher in calories and which foods are lower means you can make more
36 The Basics: Understanding Long-Term Weight Management informed and healthier choices.

MAINTAINING A SUPPORTIVE ENVIRONMENT
Temptation is everywhere. It can be hard to keep your distance from high-calorie meals
and snacks. Sustaining a supportive environment will still be important as you work to
maintain your weight long term.

The Basics: Understanding Long-Term Weight Management 37

Calorie Balancing: Learning to An effective way to have lower-calorie days in Phase 2 is to practice the same
Manage Your Weekly Budget behaviors you used in Phase 1 (i.e., increased physical activity, more fruits and
vegetables, and continued use of some HMR foods).
Having more food choices in Phase 2 means that some days you will end up eating more
calories, some days less. Maintaining your weight over time is all about balancing those days. The chart below illustrates how your calorie intake may look over time. To protect
your weight loss, you need to offset your higher-calorie days (Days 2, 4, 6, 8) with
Finding Your Daily Calorie Budget lower-calorie days (Days 1, 3, 5, 7).

Your daily calorie budget (maintenance calories) is an estimate of the number of calories you Day 8
can eat in a day and not gain or lose weight.
Use one of the simple equations below to estimate your daily calorie budget. The resulting Day 2 Day 4
number is approximately the number of calories you can eat in a day to remain at your Higher-Calorie Days
current weight. Day 6
WO M E N : Current Weight x 10 calories/lb. = Daily Calorie Budget
M E N : Current Weight x 11 calories/lb. = Daily Calorie Budget Daily Calorie Budget

To not gain weight, you have to offset days that are with Physical Activity
above your calorie budget with days that are below.
With physical activity, the higher-calorie days aren’t Daily Calorie Budget
as high and the lower-calorie days are even lower.
Day 3 Day 7
38 Calorie Balancing: Learning to Manage Your Weekly Budget Lower-Calorie Days
Day 1

Day 5

Calorie Balancing: Learning to Manage Your Weekly Budget 39

The Triple Imperative: Eat at least 35 servings of fruits and vegetables per week
3 Behaviors to Maintain Weight Loss
Fruits and vegetables are among the most nutritious foods available. They allow you to eat a
The same behaviors that helped you lose weight in Phase 1 can also help you during Phase 2 high volume of food to stay full without adding a lot of calories.
to lose more weight or keep off the weight you’ve already lost. We consider three behaviors to
be the most important for consistently maintaining your weight loss. Together, we call them • C ontinue to fill at least half of your plate with vegetables and/or fruits as often as possible.
The Triple Imperative. • Choosing fruits or vegetables for your snacks is also a powerful weight-management strategy.
• Fruit can also make great tasting, low-calorie desserts.
The Triple Imperative

• Eat at least 35 servings of fruits and vegetables per week.
• Burn at least 2,000 calories of physical activity per week.
• Use at least 14 HMR foods per week as snacks or meal replacements.

WHY KEEP UP THE TRIPLE IMPERATIVE?
Without the day-to-day structure of Phase 1, it can be very easy to
abandon the healthy behaviors you practiced and start regaining weight
as you start eating more foods. The Triple Imperative provides a simple
structure that helps you set goals, manage calories, avoid hunger, and
offset the inevitable higher-calorie days.

40 The Triple Imperative: 3 Behaviors to Maintain Weight Loss

Burn at least 2,000 calories of
physical activity per week

Physical activity is part of any healthy lifestyle
and it’s more important now because you’re
introducing other foods into your diet.

• E very minute of PA increases your daily
maintenance calorie budget, so the more you
do, the more you can eat.

• Exercise can support you to make healthier,
lower-calorie food choices.

• P A can improve your quality of life. For
example, it can give you more energy, better
mood, less stress, and more self-confidence.

• P A lowers the risk of health problems more
effectively than any other health habit.

Physical activity increases
your calorie budget example

A 180 lb. man has a daily maintenance calorie
budget of 1,980. If he typically burns 300 calories
doing physical activity, his daily budget is 2,280.

180 lbs. x 11 calories/lb. 1,980 calories

Physical activity + 300 calories

2,280 calories

On a day that he pushes his physical activity and
burns 600 calories, he increases his maintenance
calorie budget to 2,580.

180 lbs. x 11 calories/lb. 1,980 calories

Physical activity + 600 calories

2,580 calories

Use at least 14 HMR foods per week

Eating HMR Shakes, Multigrain Hot Cereal, or HMR Entrees as snacks
or meal replacements can save you hundreds of calories every day,
especially when you combine them with a cup or more of fruits or
vegetables. Just making two easy changes each week like the ones
below could result in approximately a 25 lb. weight loss over the
course of a year.

Typical Foods BREAKFAST DINNER
HMR Foods
Calorie Savings Coffee Cake Muffin Restaurant1 Dinner and Dessert2
590 calories 1,875 calories

HMR Blended Shake HMR Entree with 2 Cups of
120 calories Vegetables and a Cup of Fruit

~470 CALORIES 575 calories

~1,300 CALORIES

• U se HMR Foods to prepare filling meals and snacks in just a HMR Entree shown with added vegetables
minute or two. They can provide you with a powerful calorie
management shortcut.

• F ind the routines that work best for you and allow you to use HMR
foods strategically.

• Start Phase 2 by eating at least 2 or 3 HMR foods per day (shakes,
cereal, or entrees). Over time, determine the minimum number per
week that works for you and your weight-management goals.

1JAMA Intern Med 2013; 173: 1292-1299.
2JAMA Intern Med 2013; 173: 1373–1374.

44 The Triple Imperative: 3 Behaviors to Maintain Weight Loss

Start Using Phase 2 Weekly Progress Charts The sum of Shakes/Cereal, Check a box if you eat a
HMR Entrees, and BeneFit® lean protein or grain in the
Keeping records in Phase 2 is just as important as in Phase 1. Records reinforce your Bars eaten throughout the day. recommended portion sizes.
positive health behaviors and help you to do more of them. Over time, you will determine
how important each behavior is to your personal weight and health management. The Check if you had at least 14 HMR Foods,
Phase 2 Weekly Progress Chart is similar to Phase 1, and will only take about a minute a day 35 servings of Fruits/Vegetables, and
to complete. The Phase 2 Weekly Progress Charts are located on the same pad behind the 2000 calories of Physical Activity.
Phase 1 Charts. Don't forget to change your settings to Phase 2 if you are using the
HMR app to keep records.

The best way to keep records

CHECK OFF YOUR SUCCESSES THROUGHOUT THE DAY
Check off the boxes on your Weekly Progress Chart as soon as you’ve eaten or exercised. It
only takes a second, and it keeps you connected to the program. Writing immediately can
become a habit very quickly, so keep your Weekly Progress Chart handy throughout the day.

ADD UP YOUR PROGRESS HALFWAY THROUGH THE WEEK
Add up your numbers after the first three days of the week. This will help you assess your
progress and give you a chance to plan for the rest of the week.

SUMMARIZE AT THE END OF EACH WEEK
At the bottom of your Weekly Progress Chart, add up your numbers for the entire week.
This provides a clear way to see if you’ve met or exceeded your minimum diet and physical
activity goals.

WEIGH YOURSELF WEEKLY
Weigh yourself weekly using the same scale. Write your weight at the beginning of the week
and at the end of the week on your Weekly Progress Chart.

OPTIONAL TRACKING
You may find it helpful to continue to track your measured portions of lean proteins and
grains. These foods are an important part of a healthy diet. Continuing to combine these
foods with fruits and vegetables will be key to successfully managing your weight long term.

46 The Triple Imperative: 3 Behaviors to Maintain Weight Loss

Find Your Personal Triple Imperative Pamela

For many people, the weekly minimums of The Triple Imperative may not be enough to Her weekly personal Triple Imperative now includes:
prevent you from having high-calorie days that can lead to weight gain. Finding your own • 14 HMR foods per week
personal Triple Imperative is key to managing your weight long term. • More than 60 fruits and vegetables per week
• 2,350 physical activity calories per week
To find your personal “Triple,” track your behaviors and weight over time using your Phase 2 Some of her lower-calorie food choices (category shifts) are now: selecting spinach and
Weekly Progress Chart. Compare weeks when you may have gained weight to weeks when egg whites for breakfast sandwiches instead of sausage, egg, and cheese; having a salad
you either lost or maintained weight. This should help you identify the levels of the “Triple” with tuna and fat-free dressing for lunch at the office instead of Chinese takeout; making
that are key to your success. shrimp or scallops with vegetables for dinner instead of a fried fish sandwich.

Here are three examples of HMR clients who have learned over time what Triple Imperative The Triple Imperative: 3 Behaviors to Maintain Weight Loss 49
levels they need to be most successful, along with lower-calorie, healthy food choices
called “Category Shifts.” You’ll learn more about category shifts on p. 50.

Alan

His weekly personal Triple Imperative now includes:

• 14 HMR foods per week
• 50 fruits and vegetables per week
• 2,500 physical activity calories per week
Some of his lower-calorie food choices (category shifts) are now: eating fish instead
of red meat, having fruit instead of ice cream, and ordering baked sweet potatoes
instead of french fries.

Kathleen

Her weekly personal Triple Imperative now includes:

• 23 HMR foods per week
• 40 fruits and vegetables per week
• 2,500 physical activity calories per week
Some of her lower-calorie food choices (category shifts) are now: choosing chicken/veggie
burgers instead of ground beef, seeking low-calorie dip with vegetables instead of potato
chips, and having HMR Shakes or yogurt with fruit instead of ice cream.

48

Category Shifts: Continuing ALL FOODS ARE DIVIDED INTO THREE CATEGORIES
to Choose Healthier Foods
• The 1s, 2s, and 3s are low-calorie foods (white).
Making healthier food choices or “category shifts” means replacing a higher-calorie food • The 4s, 5s, and 6s are medium-calorie foods (blue).
with a lower-calorie food in a way that will actually work for you and your tastes. • T he 7s, 8s, 9s, and 10s are high-calorie foods (red).
In Phase 1, you learned to incorporate lean proteins and measured portions of grains to
create healthy meals. Now in Phase 2, you will build and expand those skills with strategies Shifting food choices to the left saves calories!
you can apply to all foods and all eating situations.
This section will show you how to use the HMR Calorie GuideSM provided in your kit. The HMR Calorie GuideSM for Weight ManageMent
It will help you identify additional food choices you can make to save calories and better
manage your weight. LOW CALORIE 3 MEDIUM CALORIE HIGH CALORIE

The HMR Calorie Guide and Category Shifts 12 45 6 7 8 9 10

The foods on the Calorie Guide are assigned a value from 1 to 10. The higher the number, MEATS, White fish Skinless white Dark fish Lean red meat Hamburger Red meat Sausage Bacon
the higher the calories, and therefore, the more these foods can contribute to weight gain. POULTRY, Shellfish meat chicken Poultry (e.g. tenderloin) Pork (e.g. sirloin, prime rib)
FISH Egg substitute Lean cold cuts Veggie burger Fried fish, Fried chicken
Category shifts you made in Phase 1 (e.g. turkey) High-fat cold cuts (e.g. salami)
Eggs
In Phase 1 you lost weight by shifting your food choices to the left. You may have been eating
from the higher-calorie category (7–10s) before beginning the diet, but by eating only HMR DAIRY Skim/1% milk Low-fat Whole milk Frozen yogurt Regular ice cream Cheese
Shakes, Cereal, fruits, vegetables, lean proteins, and grains, you shifted to the lower-calorie Nonfat, cottage cheese Sweetened yogurt Light cream
categories (1–3s and 4–6s). Along with physical activity, this helped ensure weight loss. sugar-free yogurt

Category shifts in Phase 2 GRAINS & Oatmeal Cereal Corn tortillas Pasta White Pretzels Flour Pancakes Cakes Chips Nuts
BAKED GOODS Low-fat microwave with 100% Whole bread Theater tortillas Granola Cookies Chocolate
In Phase 2, you will need work to balance your calories at a lower body weight. The more popcorn skim/1% grain bread popcorn Pastries
category shifts you are able to make, the more calories you will save, making it easier to PREPARED milk Brown rice White rice Muffins
manage your weight. Some shifts will be easier for you to make than others. Take advantage FOODS Stir-fry vegetables Crackers Fried rice
of all of these “easy wins” and try to build on them. Remember, the more category shifts (no oil)
you make, the more calories you’ll save. BEVERAGES Broth Water-based soups Tomato-based soups Vegetarian chili Cream- Chili Fast food Fried food
(meatless) Turkey sandwich Pasta w/low-fat based with meat Burger with fries
50 Category Shifts: Continuing to Choose Healthier Foods CONDIMENTS with mustard marinara sauce soups Pizza Pasta w/high-fat sauces
Potato salad
FRUITS Stir-fry chicken (e.g. oil, meat, Alfredo)
VEGETABLES with vegetables
(no oil) Cole slaw Sweet and sour pork
Tuna salad or chicken

Noncaloric Vegetable Sweetened sports 100% Sweetened Wine Liquor, Liqueurs
beverages juice drinks fruit fruit juice
juice Soda

Beer

Soy sauce Light sour cream Low-calorie salad Sour Sugar Salad dressing Mayonnaise Oil
Salsa Ketchup dressing cream Cream cheese Butter
Mustard Low-fat gravy Jelly Cream sauce Peanut butter
Sugar-free syrups High-fat gravy

Melon Most Fruit Bananas Avocado Apple sauce Dried fruit
Unsweetened
apple sauce

Leafy greens Most Starchy Beans Mashed potatoes Baked beans French fries
Vegetables vegetables (e.g. black, kidney)

HMR WEIGHT HMR mousse Blended Entrees HMR pudding BeneFit®
LOSS FOODS Shakes Chicken Multigrain Bars

Soup Hot Cereal

17 CALS/OZ. AVG. 50 CALS/OZ. AVG. 100+ CALS/OZ. AVG.

WEIGHT LOSS WEIGHT GAIN

(More food and higher volume for fewer calories) (Less food and lower volume for more calories)

© Copyright 2012–2015 hMr Weight Management Services Corp., Boston, Ma

Category Shifts: Continuing to Choose Healthier Foods 51

Category Shifts 405 Calories

Eat the same amount of food for fewer calories 1½ CUPS PASTA MARINARA
1½ CUPS VEGETABLES
To successfully manage a lower body weight, you have to eat fewer
calories, but you don’t have to eat less food. When you make Pasta Marinara
category shifts you can eat the same amount of food or even more with Vegetables
(weight/volume) for fewer calories.
Strategies like this can keep you from feeling hungry. When you are
not hungry you will be less likely to be tempted by high-calorie foods.

Fettucini Alfredo: 1,350 Calories

3 CUPS FETTUCINI ALFREDO

*Estimates based on The HMR Calorie SystemSM

Making a category shift from Fettucini Alfredo to Pasta Marinara
with Vegetables allows you to eat the same amount of food for
much fewer calories!

These two category shifts can save you 945 calories:

• Shift from a high-calorie alfredo sauce (7–10) to a medium-calorie
marinara sauce (4–6).

• Replace some of the medium-calorie pasta (4–6) with low-calorie
vegetables (1–3).

52 Category Shifts: Continuing to Choose Healthier Foods

Category Shifts 550 Calories

Eat more food for fewer calories 6 OZ. GRILLED CHICKEN
3 CUPS VEGETABLES
While every category shift you make saves calories, shifting more 2 TBSP. LIGHT SOUR CREAM
of your food choices to the low-calorie (1–3s) allows you to eat more
food for fewer calories. The example on the right shows you don’t
have to eat less to weigh less.

Strategies like this can keep you from feeling hungry. And if you are
not hungry, you’ll be less likely to eat other higher-calorie foods.

Steak with Mashed Potatoes: 1,500 Calories

12 OZ. STEAK
1 CUP MASHED POTATOES

*Estimates based on The HMR Calorie SystemSM

Making a category shift from Steak with Mashed Potatoes to Grilled Chicken
Grilled Chicken with Vegetables allows you to eat more food for with Vegetables
a lot fewer calories!

These two category shifts can save you 950 calories:

• S hift from a high-calorie steak (7–10) to a medium-calorie grilled,
baked, or broiled chicken (4–6).

• S hift from high-calorie mashed potatoes (7–10) to low-calorie
sweet potato, green beans, and summer squash (1–3).

54 Category Shifts: Continuing to Choose Healthier Foods

CHOOSE THESE INSTEAD OF THESE

Fish, Chicken, or Turkey Fatty Red Meats Save 50–75% of
calories with the
4–6s 7–10s same amount of

PROTEINS Baked, Grilled, or Broiled Fried Chicken or Fish food.
Chicken, or Fish Cut calories up
PREPARED 7–10s
FOODS 4–6s to 70% with
low-fat cooking.

Pasta with Low-fat Pasta with Cut calories in
Marinara, and Vegetables High-Fat Sauces half without
eating less food.
4–6s 7–10s

Steamed Rice Fried Rice Steamed rice
with Vegetables saves 200 calories
7–10s
4–6s for every cup.

BEVERAGES Diet Soda, Water, Regular Soda, Juice, Save hundreds of
Low-fat/Nonfat Milk, Whole Milk, or Alcohol empty calories.

or Calorie-Free 7–10s
Flavored Drinks

1–3s

Look for more “easy wins” CONDIMENTS Mustard, Ketchup, Mayonnaise, Oil, Lots of flavor for
Vinegar, Nonfat Salad Salad Dressings, fewer calories.
“Easy wins” are category shifts that may be easy to make, like replacing mayonnaise SNACKS & Sour Cream, Margarine, Keep the crunch,
with mustard or replacing regular soda with diet soda. Just a few category shifts like DESSERTS Dressings, Salsa,
this can save you hundreds of calories a day. See some examples to the right. Low-fat/Nonfat Sour or Butter lower the
calories.
Look at your HMR Calorie Guide and decide where you can make doable shifts to Cream or Yogurt 7–10s This shift can
save calories and manage your weight. dramatically cut
1–3s Potato Chips, Corn fat and calories.
Chips, or Crackers
Low-fat
Microwave Popcorn 7–10s

1–3s Regular Ice Cream,
Cake, Cookies, Donuts,
Fruit Salad, Nonfat
Frozen Yogurt, Sorbet, Pastries, or Pie

HMR Smoothie, 7–10s
Mousse, or Soft-Serve

“Ice Cream”

1–3s

Practice How to avoid an unsupportive environment
Environmental Control
• Make it easier on yourself by removing foods in your home that tempt you—if it’s
In our current food culture, successful Environmental Control is a necessary part of there you’ll eventually eat it. Better yet, don’t purchase these foods in the first place;
long-term weight management. With so many tempting high-calorie foods everywhere if it’s not there, you can’t eat it.
you go, you can’t rely on willpower alone.
• Identify the food environments that are particularly challenging to you and avoid
How to create a supportive environment them as much as possible. Gaining weight in these environments is easy and it can
take a lot of extra work to lose it again.
• Keep shakes, cereals, entrees, and/or bars available—at home, at work, and in the car.
• Shop frequently for fruits and vegetables and other lower-calorie foods you enjoy.
• Designate part of a cupboard or shelf, at home or work, for supportive foods.
• H ave fruits and vegetables prepped and ready to eat (e.g., prepare a big fruit salad and

keep it in the fridge).
• B ring easy-to-grab veggies, fruits, or HMR BeneFit Bars with you when you’re “on the go.”
• Create a list of restaurants that provide low-calorie options you enjoy.
• Bring veggies and fruits to work that are easy to prepare (e.g., steam-in-the-bag

vegetables, potatoes, canned fruit or veggies, frozen fruit for shakes).
• Bring low-calorie food with you when you have to go into a challenging food

environment. Also consider eating before you go; being hungry makes it harder to
make lower-calorie choices.

Without Environmental Control, high-calorie days can
easily happen. Continuing to make your environments
supportive is key to your success long term.

58 Practice Environmental Control

FAQs: Answers to
Frequently Asked Questions

What beverages can I drink? What if I don’t have a blender at home or at work?

It’s important to drink at least 8 eight-ounce glasses of water or other noncaloric beverages Shakes made in a blender are the most filling. Purchase a blender if you don't already have
each day, unless your doctor has told you otherwise. Staying well hydrated is important to one (it doesn’t have to be expensive). You should also consider buying a blender to keep
keep you feeling well, especially when dieting. Noncaloric beverages include diet sodas, at work, which will provide you with a lot more flexibility with your meal planning. If you are
flavored waters, Crystal Light®, tea, and even black coffee. Make sure to read labels carefully unable to have a blender at work, try:
because many beverages today are high in sugar and calories.
• Mixing your shakes in the blender at home and bringing them to work in a thermos
What can I add to my coffee or tea? • Purchasing a shaker bottle to prepare your shakes
• Using a microwave to make HMR Multigrain Hot Cereal
The goal in Phase 1 is to begin to build skills with lower-calorie, lower-fat foods for long-term • Preparing HMR 70 Plus as a pudding
success, including low-fat dairy. The items below meet these criteria, but 2% milk, whole milk,
half and half, and light cream do not. If you drink a lot of coffee or tea, the calories from Can I drink alcohol on the diet?
cream and sugar can add up quickly.
Alcohol is not part of the diet. When trying to lose weight, it’s important to avoid beverages
• Any HMR Shake mix • 1% milk (6½ cals/tbsp.) that have calories, and alcohol has a lot of calories. Even just one drink a day can slow down
• Nondairy creamer (less than 15 cals/tbsp.) • Low-fat soy milk (5-6 cals/tbsp.) your weight loss.
• Skim milk (5 cals/tbsp.) • Almond milk (4 calories per tbsp.)
What if I don’t feel well?

The most common “side effect” people report on the Healthy Shakes Diet is feeling great
and having more energy. However, if you are ill or don’t feel well, see your doctor. Unless your
doctor says otherwise, you should be able to continue on the diet. If you have headaches,
feel dizzy, or experience constipation, it is likely that you are not drinking enough water. It’s
important to drink at least eight 8-ounce glasses of water or other noncaloric fluids daily.

Important: Drink at least 8
eight-ounce glasses of water or
noncaloric beverages each day.

FAQs: Answers to Frequently Asked Questions 61

How do I get in 3+5+1 on a really busy day?

Extra-busy days can be the most challenging for people who
are on a diet. Here are some different strategies and preparation
methods you can try to make sure you get your daily 3+5+1
when you are on the go.

• Eat something before you leave the house in the morning: a shake and/or a piece of fruit.
These are great to take on the road as well.

• M ake a shake ahead of time and freeze it. It will defrost throughout the day and allow you to
have a shake without taking the time to prepare it in a blender.

• Make a Multigrain Hot Cereal with or without fruit and keep it warm in a thermos.
• Keep HMR 70 Plus, a bowl, a spoon, and a bottle of water with you at all times for

making pudding.
• Prepare your protein and/or grain/starchy vegetable for your healthy meal ahead of time

and put them in a thermos. Use an HMR Entree to save even more time.
• B ring easy-to-grab vegetables and fruits such as bananas, grapes, cherry tomatoes, apples,

carrots, snap peas, and edamame. Pop-top cans of fruits and vegetables are easy options
when you are especially busy.
• Have something already prepared to eat waiting for you when you get home, such as:
○ Fruit salad
○ HMR 70 Plus pudding mixed with fruit
○ A healthy meal that’s quick and easy to heat up, prepared and in the refrigerator
○ A healthy meal in a crockpot so it’s warm and ready when you get home
○ A n HMR Multigrain Hot Cereal made ahead of time and chilled in the fridge

(it tastes like bread pudding!)

62 FAQs: Answers to Frequently Asked Questions

What if I break the diet?

D on’t get discouraged! If you eat off the diet, just eat something that is on the diet as soon
as possible: a shake or cereal, fruit or vegetables, or any combination—then check it off on
your Weekly Progress Chart. No matter what, still get in all of your 3+5+1 for the day. Even
though it may seem like you’re eating extra calories, it’s more important to stick to the
structure of the diet. It will also make it easier to get back on track.

A void what happens to most people after eating food that isn’t part of the diet. Many decide
the rest of the day doesn’t matter and just eat more foods off the diet. This can turn one day
into a week of breaking the diet. And before long, your weight loss can stop altogether.

Do I have to eat all of the food if I’m feeling too full?

Some people are not volume eaters and can find it challenging to eat 3 shakes, 5 servings
of fruits and vegetables, plus a healthy meal each day. It can be a lot of food! It is very
important to eat these minimums every day to ensure you’re achieving complete nutrition.
The minimums are designed to give you the right amount of protein, carbohydrates, and
fat. Getting in the minimums is also the first step to staying on the diet every day. Here are
some of the most popular ways to solve this issue:

• Make your shakes with less volume. Try some of these lower-volume alternatives:
○ Hot cocoa using HMR Chocolate Shake mix
○ HMR Multigrain Hot Cereal
○ HMR 70 Plus as a pudding
○ HMR 500 Chicken Soup
○ H MR Shake prepared in a shaker bottle

• Start early and eat throughout the day to spread out your shakes, fruits, vegetables, and
your healthy meal. By planning out your day, you can avoid having to eat most of your
foods in the evening.

• If you can’t finish your meal, save the rest to eat later as a snack.
• E at more beans. A half a cup of beans counts as a full serving instead of the more typical

full-cup measure for other vegetables. See pp. 8-9 for what counts as a “serving.”

FAQs: Answers to Frequently Asked Questions 65

How do I stay on the diet when I’m at a restaurant or social event?

Going to restaurants, parties, and social events can be one of the biggest challenges for a dieter.
The fewer restaurants or events you go to, especially during Phase 1 of the program, the easier it
will be to stay on the diet and lose more weight. One of the challenges of going to restaurants will
be larger serving sizes and high-calorie preparation methods. If you do have to go, it is possible
to stay on the diet but it takes planning. Here are some suggestions.
• Make sure you still have your daily 3+5+1. By getting in all of your shakes, fruits, vegetables,

and a healthy meal (even if you eat off the diet), you can maintain your momentum for the
next day and eat fewer calories over time.
• If you can, pick a restaurant that provides plenty of vegetable side dishes to fill up your plate.
Go online and check the menu first. Many restaurants will prepare your meal without added fat
or butter; just ask when you order. See p. 12 for preparation suggestions.
• E at foods from the diet before you go to the restaurant. Try a shake, a double shake, a hot
cereal, or some fruit. You’ll be more full and less likely to eat off the diet. Even small nibbles
of typical foods in restaurants and social settings can add up very quickly and slow down
your weight loss.
• O rder smaller portions of protein and grains. The appetizer choices often have smaller protein
and grain choices. Side dishes can also offer additional low-calorie vegetable choices.
• A sk to split a larger portion with someone else so that you can keep portion size under control.
• B ring food with you. At a social gathering, bring a vegetable platter with low-fat dip, a fruit
salad, or your protein or grain. You can also bring an HMR Entree to combine with vegetables
or a packet of HMR 70 Plus and make a pudding for dessert.

Never feel embarrassed about
living a healthier lifestyle!

66 FAQs: Answers to Frequently Asked Questions

How do I stay on the diet when I travel?

Much like going to restaurants, this takes preparation and planning. If your travel schedule
can’t be rearranged, here are the top strategies for staying on the diet while on the road.
BRING YOUR FOOD WITH YOU
It is important that you have your 3+5+1 every day no matter what. If you’re flying, you
may need to pack an extra carry-on bag for shakes and cereal or you can ship them to
your destination ahead of time. HMR foods are safe at high altitude and can be packed
into your checked baggage. The TSA will likely allow you to pack them in your carry-on
luggage as well. In terms of fruits and vegetables, bring ones that are easy to grab
(e.g., baby carrots, apples, bananas, pears, grapes, edamame) and find the closest
supermarket once you’re at your destination.
EAT FREQUENTLY
While you’re traveling, you’re likely to be bombarded with many opportunities to break your
diet in places like airports and restaurants. Avoid these foods by having easy access to your
HMR Shakes, cereal, fruits, vegetables, proteins, and grains. Ask about the availability of a
blender where you’re staying or bring your own portable blender or shaker bottle. You can
make HMR 70 Plus puddings with or without fruit or the Multigrain Hot Cereal with hot water
and no microwave.
KEEP YOUR RECORDS
Record-keeping is a very effective way to stay connected to your diet. Every time you have
a shake, vegetable, fruit, protein, or grain/starchy vegetable, check it off. And when you do
physical activity, write it down right away. You’ll see your positive behaviors build, which can
reinforce your commitment to stay on the program.

FAQs: Answers to Frequently Asked Questions 69

How do I increase my weight loss? HMR Entree shown with added vegetables

It’s important to know that you will generally lose more weight in the first couple of weeks of a
diet because you lose water weight. In later weeks, some of that water weight may be regained
and you may see little or no weight loss on the scale, even though you’ve lost body fat. While
the body can retain water for many different reasons, “water weight gain” is never permanent.

However, if you experience a consistent slow-down
in weight loss, here are five things you can do:

• Recommit to staying on the diet every day. When you stick to the diet every day, you will lose
the most weight. The best way to do that is to get in at least 3 shakes and cereals, 5 servings of
fruits and vegetables, and your measured lean protein and grain every day. Many people find
they need to eat extra shakes, fruits, and vegetables to make it easier to stick to the plan.

• Consider using HMR Entrees instead of some of your proteins and grains (p. 13).
It adds more structure to your diet, which makes it easier to manage calories.

• Increase the volume of your meals and snacks—but not the calories. Using high-volume
preparation methods helps you limit your calories without limiting how much food you’re
eating. The top strategies for increasing volume without increasing calories include:

○ Preparing your shakes in a blender or food processor with ice
○ Having at least two servings of vegetables with every healthy meal
○ M ake sure you’re eating a variety of fruits and vegetables. You will save more calories

by eating fewer starchy vegetables.

• B e mindful of the portion sizes and preparation methods of your proteins and grains.
Weighing and measuring these foods only takes a moment and can save you a lot of calories.
Follow the guidelines on pp. 75 & 77.

○ A nother easy way to save calories is to follow the recommended preparation methods
on p. 12 and choose all of your condiments and add-ins from the list on p. 74.

• Increase your PA. The extra calories you burn will add up, and doing more physical activity
reinforces your commitment to stay on the diet. See p. 22 for simple strategies to increase
your exercise.

The weight-loss phase of the program is time-limited. If you find that your weight loss continues
to slow down, or you’re looking for even more variety in your diet, we recommend transitioning
to Phase 2 of the program. In Phase 2, you can lose weight more slowly and work to keep off the
weight you’ve already lost. See the Phase 2 Section of this Support Guide for more information.

70 FAQs: Answers to Frequently Asked Questions

What is the difference between Phase 1 and Phase 2? When is it time to transition to Phase 2?

The main difference is that in Phase 2 you’ll begin to add a wider selection of lower-calorie It’s time to transition to Phase 2 when:
foods while enjoying even more flexibility with your choices. • You reach your goal weight
But to keep building the skills for managing your weight long term, you’ll continue to do • You want less structure than Phase 1
many of the same things you were doing in Phase 1: • Your weight loss has stopped
• Keep records The goal is to work on keeping off the weight you’ve just lost. And if you have more
• Maintain a high level of physical activity weight you want to lose, you can return to Phase 1 when you’re ready to stick to the
• Eat lots of fruits and vegetables along with measured portions of lean proteins and grains full structure of the Healthy Shakes diet. For complete details on Phase 2, see the
• Continue to practice the routines with HMR foods that work best for you Phase 2 Section of this Support Guide (p. 35).
Doing these things in Phase 2 will help you to keep off the weight you’ve lost or even lose
more weight at a slower place. When does it make sense to go back into Phase 1?

72 FAQs: Answers to Frequently Asked Questions As you’re continuing to build skills for a healthy lifestyle, it’s normal to experience ups and
downs in your weight.
The best response to weight gain is to increase the level at which you’re practicing The
Triple Imperative. This is a positive way to limit your calorie intake while you re-establish
your routines with other healthy foods or develop entirely new routines.
Practicing More Is Better can also provide you with more momentum and motivation to
make changes to your environment to reduce food temptations. If tempting food is there,
chances are you’ll eventually eat it.
There are times, however, when you may need the added structure of the Phase 1 diet to
limit your food decisions and reduce calorie intake.

FOR EXAMPLE:
• If you’ve gained some weight, or
• You have more weight you want to lose
In either case, going back into Phase 1 for a period of time is an appropriate option for
continued long-term success with your weight and health.

FAQs: Answers to Frequently Asked Questions 73

Reference
Lists

Flavor Your HMR Shakes Season Your Healthy Meals Lean Proteins

Diet sodas 15 calories/tbsp. or less Choose one of the following options to meet your lean protein requirement:
Extracts (mint, coconut, etc.) Broth (fat-free and low-sodium)
Flavored waters Butter flavorings (powdered or spray) 5 oz. white fish or shellfish 5 oz. lean cold cuts—turkey/ham
(fewer than 10 calories per serving) Fat-free mayonnaise and sour cream 5 oz. salmon, tuna, or other dark fish (3 g of fat or less per oz.)
Instant coffee (limit to 3 tbsp. per day) 5 oz. lean ground beef/turkey
Lemon/lime juice Fat-free salad dressing* (90% or higher lean)
Noncaloric sweeteners Horseradish (no oil, no mayonnaise)
Noncaloric syrups Hot sauce 5 oz. canned tuna or salmon, packed in water 5 oz. pork tenderloin
(search for sugar-free syrups online) Ketchup* (limit to 3 tbsp. per day)
Nonfat, nondairy whipped topping Low-fat marinara sauce (70 calories or fewer 5 oz. skinless chicken or turkey Any HMR Entree
(maximum 2 tbsp./shake) per ½ cup; limit to ½ cup per day)
Peanut butter powder (maximum 1 tbsp./shake) Mustard (limit to 3 tbsp. per day) OR
Spices Salsa
Sugar-free drink mix Salt* (in moderation) Choose any two of the following vegetarian options to meet your lean protein requirement:
(e.g., Crystal Light) Seasoning mixes (salt-free varieties are better)
Sugar-free gelatin powder Soy sauce* (low-sodium) 1 “veggie” burger (3 oz.) 2/3 cup (6 oz.) plain nonfat Greek yogurt
Sugar-free maple syrup Spices/herbs/salt-free seasoning
(maximum 2 tbsp./shake) Vinegar (plain, flavored, or balsamic) 1 cup tofu 4 egg whites
Sugar-free pudding powder* Worcestershire sauce*
(maximum 1 tbsp./shake) ½ cup beans/lentils 2 whole eggs
Unsweetened cocoa
½ cup low-fat cottage cheese
*Item is higher in sodium
Note: To ensure you eat the recommended portion sizes above, measure what you plan to eat ahead of time.
74 Reference Lists

Fruits Vegetables Grains/Starchy Vegetables

Apples Acorn squash Leeks Choose one of the following options to meet your grain/starchy vegetable requirement:
Apricots Artichokes Lentils
Bananas Arugula Lettuce Grains Starchy Vegetables
Blackberries Asparagus Lima beans
Blueberries Avocado Mushrooms 2 slices (2 oz.) 100% whole-grain bread ½ cup beans/lentils
Boysenberries Beet greens Navy beans
Cantaloupe Beets Okra (2) 6-inch corn tortillas 1 cup corn (or 1 large cob)
Cherries Black beans Onions
Clementines Black-eyed peas Parsnips 2/3 cup barley 1 cup peas
Grapefruit Bok choy Peas
Grapes Broccoli Peppers 1 cup bulgur 6 oz. potato
Guava Brussels sprouts Pigeon peas
Honeydew melon Butternut squash Pinto beans 1 cup cooked oatmeal 6 oz. sweet potato/yam
Kiwi fruit Cabbage Plantain
Kumquats Carrots Potatoes 2/3 cup cooked pasta, regular or whole-wheat 1 cup winter squash
Mango Cauliflower Pumpkin
Nectarines Celery Rutabaga 2/3 cup cooked white or brown rice
Oranges Collard greens Soybeans
Papaya Corn Spaghetti squash 2/3 cup couscous
Passion fruit Cucumber Spinach
Peaches Eggplant Summer squash 2/3 cup quinoa
Pears Endive Sweet potato
Persimmon Garbanzo beans Swiss chard 2/3 cup other whole grain
Pineapple Green beans Tomato
Plums Green onions Turnips Any HMR Entree
Pomegranate Jicama Watercress
Raspberries Kale Yams 1 packet HMR Multigrain Hot Cereal
Star fruit Kidney beans Yellow wax beans
Strawberries Kohlrabi Zucchini Whole Grains Protect Your Health
Tangerines
Watermelon Diets rich in whole-grain foods can
reduce the risk of heart disease,
76 Reference Lists promote good digestive health, and
play an important role in managing
diabetes. There is also evidence that
people who eat more whole grains
tend to have lower body weights and
gain less weight over time than those
who don’t.1 So choose whole-grain
foods whenever you can!

See pp. 8-9 for appropriate serving sizes. 1J Nutr. 2011; 141: 1011S-1022S.

Reference Lists 77

Thank you for About HMR
choosing HMR!
HMR Weight Management Services Corp., a subsidiary of Merck,
We are always here to help you with is a national company specializing in weight loss and weight
your weight and health management. management. HMR Programs combine a structured diet, physical
activity, and behavioral lifestyle-change coaching, and are designed
HMR, Health Management Resources, HMR at Home, HMR Healthy Shakes, Healthy Solutions, to help people lose weight while learning the skills they need to
Quick Start, BeneFit, and Triple Imperative are registered trademarks of, and HMR Program for keep it off. HMR Programs are available in a clinic location or as an
Weight Management and More Is Better are trademarks of, and the HMR Calorie Guide for Weight at-home option.
Management is a service mark of HMR Weight Management Services Corp., Boston, MA. When HMR first began, the goal was to offer dieters a sensible,
© 2017 HMR Weight Management Services Corp. (HMR), Boston, MA. HMR is a subsidiary of Merck. healthy way to lose weight without gimmicks or fads. Today, that
US/HMR/0217/1398 commitment continues through an even greater range of programs
that enable fast, maximum weight loss.

Founded in 1983 and headquartered in Boston, MA,
HMR provides medically based programs and support
services to clinics, hospitals, and major medical centers
throughout the country.

We hope you will Contact Information
continue to be a part
of our community. HMR Weight Management Services Corp.
99 Summer Street, Suite 1200
Boston, MA 02110
www.hmrprogram.com

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support with your ongoing
weight management:

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