7 days GM diet plan is something everyone wants to follow for quick weight loss. GM Diet is very popular all over the world for the fact that it leads to very fast weight loss. There comes a time in the life of every overweight person, when they are ready to follow any hardship to lose some quick kgs. GM diet is the rescuer. The original diet is full of nonveg food items and stuff you would find hard to assemble. Hence, we have worked on an easy to follow Indian vegetarian version of 7 days GM diet. Read on for more info.
Benefits of GM diet:
This GM diet was assembled by General motor company for its employees. This is why it is named as General motor diet or GM diet. This 7 days Diet plan has many benefits because of the way it is designed.
- Quick weight loss: The biggest benefit of the GM diet is that it helps in quick weight loss. Most people drop around 3-6 kgs weight in just 1 week. Miraculous isn’t it?
- Detoxification: Gm diet helps in Flushing off the toxins from your system. It mostly involves eating loads and loads of fruits and vegetables every day. This helps in providing micronutrients to the body.
- Rest to the gut: The food items prescribed in this diet do not crowd the gut, and hence provide rest to your entire digestive system. This also helps in better elimination of wastes and toxins.
- 7 day period is so small that you would remain determined and motivated to carry on with the plan.
Do’s GM diet:
Increased Water intake
While on a GM diet, you need to ensure that you consume at least 10 glasses of water every day. Gm diet has a strict diet regime. It may often lead to headaches, malaise, profound sweating, and weakness. These side effects can increase in cases of dehydration. Hence maintaining proper hydration will keep you off these side effects. It also helps in better cleansing of the body system.
Eat a variety of vegetables and fruits
The GM diet basically comprises of vegetable as well as fruits intake. If you are keen on following it for the week, make sure you buy a huge variety of fruits and vegetables beforehand. Including different varieties of fruits and vegetables will ensure the availability of all micronutrients to your body. This will help you sustain the monotony and keep the side effects away.
Exercise
Although this diet plan is good for quick weight loss, it is preferable to follow a 45 minutes exercise/walking routine for 7 days. This will ensure that your muscles are toned as well as you lose weight from the right areas. Learn more about burning fat for weight loss.
Don’ts of GM diet:
Avoid Alcohol – Alcohol provides a hell lot of calories, leave apart the toxins it inserts in your system. Gm diet is a very low-calorie diet plan. If you intake Alcohol while following this diet, it may lead to hypoglycemia (low blood sugar) episodes. It can cause blackouts, drowsiness, and fainting.
If you are a Non – vegetarian, check this Indian Non-Vegetarian GM Diet Plan for Weight Loss for detailed 7 days gm diet plan for weight loss.
The Indian Version of vegetarian GM diet plan for weight loss:
Watch this comprehensive video on Indian vegetarian version of GM diet plan
The vegetarian GM Diet plan:
All said and done, it’s time now to take a look at the actual Indian vegetarian GM diet plan.
Day 1:
On the first day of this plan, you are required to eat only fruits. The quantity of intake is not defined, and hence you can eat till you feel full.
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My Take:
To make this healthier, I would suggest you to –
- Include a huge variety of fruits. Involve all colors of fruit to get maximum benefits of the antioxidants. Red, yellow and green eat them all.
- Wherever possible eat fruits with the peel, this will help in increasing your fiber intake. Like in case of apple and pear. This fiber will help you keep away from hunger pangs and will make you feel full.
- Citrus fruits like pineapple, orange, lemon, sweet lime, strawberries will provide you with a lot of Vitamin C. This will help you in flushing off the wastes and keep a good shine on your face and hair.
- Eat all melon fruits – Melon fruits are high in water content. They will lead to increased urination, helping you flush the toxins and also water weight. This is specifically helpful in cases of water retention.
Day 2:
This is your vegetable day. This function is similar to fruits. The variety ensures that most micronutrients are provided to the body. You can boil them, steam them, have it raw or make a soup out of it. You can have 1 cup of baked or boiled potato too.
My Take
- Have the boiled/baked potato for breakfast. This will ensure a good and energetic start to your day. If you don’t like only potatoes, you can try this apple and potato salad.
- Use spice to make your boiled/steamed vegetables taste good. No point eating them bland and then losing your motivation to move ahead.
- Squeezing lemon on your veggies will not only add taste but also provide Vitamin C to assure that glowing face.
- If you are fond of salads, here is a good recipe.
- Add some green tea to your day to ensure detoxification. (without sugar)
Day 3:
The third day is a blend of the first 2 days. On this day you can have all the veggies and fruits you ate on the previous days. You need to avoid potatoes and bananas on this day.
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My Take:
Day 4:
This is a high potassium and high carbs day. This will help in replenishing your energy stores. You are allowed to eat up to 8 bananas and 4 glasses of milk on this day. you can spend the rest of the time eating fruits and vegetables or even vegetable soup (no cream).
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My Take:
The Smoothie day, as I call it is a blessing in disguise, after the 3 days of munching on veggies and fruits, your taste buds would love the change. Just blend a smoothie out of 2 bananas and a glass of milk.
- In a small personal experiment, I changed the bananas to mangoes (total 4 .no) and I saw the same effect. Mangoes are equally high in potassium as well as in carbs. Plus the combination is irresistible for me. You can try it too. This made me recharge my motivation to finish up the pending days.
- Recipe for simple, low-calorie vegetable soup. (Fast to cook too).
Day 5:
This is protein day. You need to include paneer, curd, soy milk, soya chunks along with 6 tomatoes. The original GM diet needs you to eat 10 oz of beef, which provides around 60 – 70 gms of protein. To meet this, you need to eat either 500 Gms of paneer or you can also have 250 Gms of paneer + 20 gms of soya chunks + 150 ml curd.
If you have any confusion regarding what food to choose for this day, check the protein table under day 5 of our Indian Non-Vegetarian GM Diet Plan for Weight Loss.
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My Take:
I observed a good drop in weight on this day.
- I don’t like eating plain paneer, I mean it is bland and I doubt if anyone really could eat it plain. So I suggest you grate some carrots and lots of chopped Bell pepper (very good for weight loss), onion and tomatoes. Make paneer bhurji (something like scrambled egg) out of it in 1 tsp olive oil. I used a lot of spices like cardamom, cinnamon, cloves for taste.
- If you like soups, you can make a vegetable soup as well as add small paneer cubes to it along with some chopped veggies on top.
- If you are an eggitarian, you could replace paneer with egg whites.
- Some websites suggest eating Brown rice on this day. I found it irrelevant. Brown rice is not protein for sure.
- 6 tomatoes can be easily used in diets or as a juice along with other veggies.
Day 6:
This day is more or less like your day 5. You can incorporate similar foodstuff in an increased quantity if needed.
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Day 7:
On the last day, you can continue to eat the vegetables as well as fruits of your choice (avoid the high carbs ones) along with a cup of brown rice at lunch.
If you have done it all, at the end of the week you would find yourself weighing lighter than before. I observed that every time I fought hunger while following the plan, I was full of demotivation and moreover, I wanted to give up instantly. But I tried to control that emotion by telling myself that the GM diet is about restricting food groups on particular days and not about remaining hungry. So I went on to eat what was allowed until I felt my stomach was full. This at least helped me in finishing what I started.
Note – I may have modified the GM diet plan a bit here and there in the best nutritional interest of the readers.
Buy Detailed Indian Vegetarian version of GM Diet Plan ( 7 days GM Diet with Recipes )
You can buy a detailed 7 days Indian Vegetarian version of the GM Diet Plan.
- This GM diet is planned on the same principle mentioned above in the article.
- It has detailed recipes. Simple to make as well as easily available ingredients. Now you don’t need to spend your week eating only sliced cucumber and tomatoes in the name of salads.
- Read More about the book.
Learn More:
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Hey! One question I cannot do without my cup in daily morning coffee (milky +sugar) so if I follow the diet along with coffee will it still work?
i allow it to my clients … basically if that 1 cup of tea / coffee allows you to be on point with the diet for the rest of the day , then I definitely say yes to it … and I have see that the results are good in such cases also … however , if you are doing it for a detox , any kind of tea / coffee is avoided in detox … so you decide based on your goal.
Hi
I’m on my day 5 of diet and wanted to know if I could replace paneer with any pulse
Thank you
you can , but paneer is a better way to lose more weight. you can replace it with tofu though.
Hi Payal
Going to try this plan next week.
How are you ?
Usha Balu
Hi Usha ,
How have you been ? long time, hope you are fine… im doing good too.
Hi Payal,
Going through your blog i thought of asking you some help for me. I have lost 13 kgs in past and I am struggling with my weight now….its now stuck around 62kg, Height is 5.3″ and age is 36. I have low sugar problem too and thyroid too. i regularly workout for 45 mins to 1 hour daily. still am not able to manage my targeted weight as am unable to cut out my food (low sugar). i start feeling weak and dizzy.
Please help me……
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!
Diet wise – Change your food pattern and eating timings. for ex . you can change the type of food you eat. if you were eating rotis , you can now change that , and introduce millets , sprouts and rice in your meals , and vice versa . change from eating wheat roti to bajra , jowar etc … this way the body will take time to adjust to the new routine and will start losing weight again.
Human
Can plz mention the timing wen eat plzzz
you can adjust timings according your routine. start from early morning when you wake up , and then have something every 3-4 hourly
Hi,
My name is Hetvi and Im 5’9 and weigh 85 kgs. I have read all your blogs and they seem to be really effective. the only concern is once these 7 days diet is completed, what are we expected to eat?
Thank you.
https://www.dietburrp.com/how-to-maintain-weight-after-7-days-of-gm-diet-what-to-eat-after-gm-diet/ check this
On day 4, can I substitute skimmed milk with unsweetened Almond Milk?
yes you can
Can we take protien from another sources which are not mentioned in the above table like vegetable dal etc?
the mentioned sources are better and preferred
Hi Payal
I find your blog extremely informative. On day 5 and 6 can I have vegetables like cucumber, onion to add to sprouts and boiled grams? Will the following day 5 diet suffice for the amount of protein required for the day?
9:00 – 3-4 egg white omlette
12:00 – 1 soup bowl green gram sprouts salad
Lunch and dinner – 125 gms(each) chicken with sautéed vegetables.
Evening – 1 very small katori boiled black channa
1] ye you can use cucumber and tomato and onion with your sprouts on day 5 and 6 . menu looks good
Hi payal,
Love all of your recipes 🙂
I read in your article that this diet reduces water weight and muscle weight first and then burns fat. Why do you recommend this diet if this is the case?
Thank you.
Anisha
Hi Anisha ,
I believe in utilizing th available information by modifying it and making it nutritious. i have done the same here . on my website you will find me taking about all western diet plans , which i have modified to make it wholesome nutritionally and at the same time to helpyou lose weight . whether it is keto , atkins , intermittant fasting , fodmaps or GM. no matter which diet you follow for weight loss, you always first lose the water weight. even with a balanced meal plan.
i have personally observed a lot of my clients who were stuck with their weight at some point in their journey , could break the lateau and move ahead with weight loss. and when this GM was followed along with a proper post Gm diet the weight they lost never came back and further continued to lose more weight. Hence i wanted to break this prejuidice. i have clearly mentoned that this plan is not a long time pln, but can be followed once in a while just to speed up your weight loss or break the plateau.
I am unable to buy the diet plan book because I am in US. Please suggest
Hi Praveena , we can email the book to you and you can make the payment using paypal. it will cost you 10 dollars . let us know . you can comment here or write back at care@dietburrp.com
Hi
This is Priya.. I like to know a it good to have chappathi instead of brown rice.. if yes,how many chappathi should I take ?
yes you can have 2 small phulka , fatless.
hey, Payal,
your articles are too good and full of doubt clarifying points.
my height is 5’2 and 72 kg and I am 23 years old so can you suggest me what would be the best for me to lose weight.
thanks
Hi Ashita ,
Thanks for the motivation and Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi in 7th day instead of brown rice can we add chappathi without oil.. if yes, how many should i take
yes yoy can add 2 small phulka , fatless.
Can we add honey instead of suger to the fruit jucies in this diet…
Hello,
On day 5, can i consume 500gms of curd or 250gms each of curd and paneer for the protein intake?
Also, can i use honey to sweeten the milk? And also on the fruits?
for protein , you can calculate based on the protein table mentioned in day 5 . avoid honey.
Hi, I am a Jain and can you please suggest an alternative to potatoes on Day 3? Thank you very much.
Hi Winshe,
You can have 1 katori cooked rice in form of pulav .
Thank you so much
Hello Payal,
Iam on the 4th day of the GM diet. Can I have the large kerala banana for this day?
yes you can 🙂 all the best !
Hello Payal mam, i am 31yrs, my weight is 85 kg and my hight is 5.3, I am suffering with PCOD and Thyroid, can u please guide for proper diet n exercise.
Thank you
Hi Gauri ,
sure , please check this – https://www.dietburrp.com/diet-services/
Hi….it is my very first day of diet plan…
Just one query… Can I add little salt on fruit to make them tasty….
add rock salt , not the regular cooking salt.
Hi
My height is 5’2″ nd weight 73 kg
My baby is 14 month old..
Wat is d alternate of soya milk…
you can use regular milk , or almond milk
I am on GM diet 4.for 5th day we can have chapati or other alternatives or for brown rice we can have any curry.
nope. its a protein day , all the mentioned items are carbs.
Hi Payal,
Sugar level is below 300 mg/dl. Could you please send me the link or diet plan to follow (diabetes vegetarian friendly plan). Thank you.
https://www.dietburrp.com/indian-diet-plan-for-diabetes/ check this
Hi, I am a diabetic and high cholesterol. I am interested in doing this GM vegetarian diet. Please advise if it is okay for me to follow the GM diet.
Hi Chhaya ,
cholesterol is no issues , rather GM will help you in reducing Cholesterol . but because you are a diabetic , you need to keep a close watch on your sugar levels . check every day . then you can follow this diet. if your sugar levels are beyond 300mg/ dl , then this diet should be avoided.
Hi Payal,
Hope you are doing well!
I had a doubt since few days while following the GM diet can I take my isolate protein shake post workout?
Which has only protein of 27grms no carbs nothing.
Hi Vishal,
Thank you for reading at Dietburrp. you can take the protein shakes from 5 day to 7 th day . but not on the first 4 days .
I would like to congratulate you for this awesome post on diet plan for weight loss. Really inspiring post!
Hi payal
Can we have white kabuli chana on day 2.
Hi Shweta ,
No yaa , day 2 is only veggies , nothing else is allowed .
hi , whether salt can be added during all 7 days.
please suggest
Hi Ravi , dont use the regular salt , yoiu can use any pottassium based salt like pink salt , black salt , or sendha namak .
Hello Payal,
I am 27 year old my weight is 61 and do the workout almost daily I loose inches but my weight is constant. From today I have started GM diet and I have some questions Can I have normal tea during this diet? Can have Tank during my workout? Please reply.
Hi Archa ,
basically tea is not allowed in the Gm diet plan , But if you are following my version , you can take 1 cup of tea 1 time a day , or 1/2 cups 2 time a day . this is better without sugar . you can use a sweetner instead.
tang has a lot of sugar , it is better avoided .
Is this diet preferable for me as I’m 15and a female and my height is 5’5 and weight is 63 kgs I want to lose 10kgs at least in 2months
Hi ,
well, you are too young to be following this diet . i would recommend you to follow other balanced diet plans . check thsi – https://www.dietburrp.com/?s=1200+calories
Hi mam,
On the 5 th day can we take protien from only one source..like 500 gms curd..please reply
Hi Payal, For day 4 can we replace milk with curd?
yes , take glasses milk on the previous day and form curd from it , then on the 4th day , use this curd .
Hi,
I m 30 yrs old my weight is 90kg and height is 4.11 just want to loose my weight to at least 60 kg can u suggest any deit plann…
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi I m 59kgs and height is just 5’1 just want to lose belly n hip fat have been doing GM diet every 2months what else do I need to do for loosing that bulg
Hi Kausha,
check this – https://www.dietburrp.com/tips-to-lose-belly-fat/
Hi Payal
In diet plan nothing mentioned about nuts. Is it ok to eat nuts?
Hi anil ,
Nuts are not allowed while on GM diet . hence there is no mention about it. however , you can consume a tsp or 2 of nuts on the 5 th day , which happens to be the protein day.
Hello I’m Sangeeta kedia and I’m 43 years old. Please tell me if I should follow the Gm diet plan or any other plan. My weight is 59 kgs. And I want to loose about 5-6 kgs weight in 1-2 months
Hi Sangeeta ,
If you are free from diabetes , you can definitely follow the diet plan as mentioned . this will help you in acheiving your target weight in the given duration . If you face any issues while following the diet plan , please comment here and we will be happy to help .
Hello, Im Swetha, 22 yrs old n 5′ 4″ weighing 62.5. I want to reduce to 52 in 2 month. Cn i use dis diet once a month or shud i increase it more?
Hi Swetha ,
once a month is recommended . twice in a month can lead to nutritional deficiency and hair fall
Hi,
Im a 24 years old. My height is about 5’7 and weight is 58kgs approx… mainly got belly fat and chubby arms and face… these are the main areas i want to lose weight in… would this diet plan of yours help me?? And how fast will i lose the belly fat?? Also how many times a month can i follow this diet??
Hi Trisha ,
to lose belly fat you need to do core strengthing exercises , diet alone cannot help you lose belly fat . check this – https://www.dietburrp.com/tips-to-lose-belly-fat/ and https://www.dietburrp.com/how-to-lose-tummy-fat/
Hi Payal,
I follow your blog a lot and let me tell you its very useful.
I have done GM diet many times but when today I was on my 5th day and one of friend invited and insisted me to have protein shake (Herbal life) with milk 1 cup . I too fell into the trap considering its protein only
She mentioned it does not have sugar and fructose is very minimum.
please let me know if its going to disturb my loss whatever I achieved.
Thanks and Regards,
Shruti
Hi Shruti , luckily you were on 5th day . so its ok now , what is done is done . you can restart from day 1
Can I use millet rice instead of brown rice and moreover the rock salt available here is non iodised can I use the regular salt instead . I have hypothyroid ? Pls advice
Hi Rekha ,
yes you can use millet rice. and use the rock salt ( sendha namak / fasting salt ) . 7 days ke liye non iodized salt will not make much difference . it is ok .
Hello Payal, I am trying hard to loose fat around my belly post delivery(its more than an year). Although my body weight is back to pre-pregnancy weight(61 kg, 154 cm) the abs area looks ugly. It didn’t shrinked in. Seeing some of your responses to people on diet suggestion, I appreciated your diet plans and hold on subject. Do you have some food/diet plan for me? Thank you!
Ho Dolly ,
check this – https://www.dietburrp.com/how-to-lose-tummy-fat/ and https://www.dietburrp.com/tips-to-lose-belly-fat/
Hi Payal,
I heard that we can have soup on any day for any meal during GM diet days. Is that ok to have soup in between the meals?
yes absolutely … just avoid soup on day 1 which is supposed to be the fruits day .
Thanks for reply Payal,
My height – 5.8
Weight – 85
Hi Rudra ,
in that case you should have lost more .. any wayz . complete this cycle and we cancheck what can be done after this
Hi,
I have completed my 4th day of Gm diet and out of curiosity checked out my weight and i am really depressed on looking into result( I.e I lost just 1.2Kgs).
I have seen some where in online that only on first 4 days we would loose more weight than remaining days.Looking for your suggestion on this.
Hi Rudra,
yes that is some how true in reality . what is your weight and height ?