For years, the DASH (Dietary Approaches to Stop Hypertension), and Mediterranean diets have consistently topped the charts for being recognized as some of the healthiest ways of eating. And for good reason; they provide a host of health benefits. These diets recommend lots of fruits and vegetables, and a balance of lean proteins, grains, and healthy fats. And when it comes to health benefits, both the Mediterranean and DASH diets can contribute to lowering blood pressure and cholesterol, reducing risk of type 2 diabetes and risk of heart attack, increasing longevity, and supporting weight loss.
Here at HMR, we’ve always recognized the health and weight management benefits of these diets, which is why we encourage and coach individuals in Phase 2, the healthy lifestyle phase of the HMR Program, to eat in a similar fashion. Where Phase 1 of the HMR Program focuses on fast, healthy weight loss (which we help members achieve by using meal replacements and unlimited fruits and vegetables), Phase 2 is where members develop the skills needed to experience lasting lifestyle change.
So why not just help people lose weight and then send them off on their way to do one of these diets for the benefits of long-term health and weight management? For the very same reason that we don’t just tell people that the secret to weight loss is reducing calories.
Let’s take a deeper dive into what makes the Mediterranean and DASH diets so healthy, and how we can help you turn this healthy approach to eating into a way of life.
The DASH diet was originally designed to help treat or prevent hypertension (high blood pressure). The diet includes foods low in saturated fats, lots of fruit, vegetables, and whole grains, while limiting sweets, sugary drinks, and red meat. Protein sources should come from low-fat dairy, poultry, and nuts. This dietary pattern is great for those with hypertension but is also beneficial for the general population as it promotes overall health.
This diet is based on the eating habits of long-lived individuals from 16 countries that boarder the Mediterranean Sea. The main foods on this diet include minimally processed whole grains, lots of fruits, vegetables, nuts, healthy oils, herbs, spices, seeds, and seafood. Just like the DASH diet, this diet limits red meats and sweets. Some of the many health benefits from following this diet include protecting heart and brain health, and cancer prevention.
The goal of HMR's Phase 2 plan, is to help you developing a healthier lifestyle for long-term success. The goal is to turn healthy actions into habits, so you can better manage your weight and overall health long term. Where Phase 1 (the weight-loss phase) uses HMR foods to help you lose a lot of weight in a fast, simple, and healthy way, Phase 2 encourages you to reduce your reliance on HMR foods, and start to build an eating pattern similar to the DASH and Mediterranean diets.
In Phase 2, the focus is on eating lots of colorful fruits and vegetables, measured portions of lean proteins and whole grains, and small portions of healthy fats, while limiting higher calorie sweets and saturated fats.
From eating well-balanced meals and snacks, to moving your body each day, our goal in Phase 2 of the program is to guide, motivate, and inspire you to have a healthier, happier body and mind.
In Phase 2 of the HMR Program, you can lose weight, while also turning healthy choices into a healthier lifestyle that you can stick with. From eating well-balanced meals and snacks, to moving your body each day, our goal in Phase 2 of the program is to guide, motivate, and inspire you to have a healthier, happier body and mind. Learn more about HMR plans, including Phase 2, including how you can join.
You can use our Phase 2 Healthy Eating Guide tool to help you find healthy, lower calorie choices across all the food categories, from proteins and grains, to dairy and condiments, and more.
