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.
1] 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?
2] 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.
3] 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.
4] 7 day period is so small that you would remain determined and motivated to carry on with the plan.
Do’s And Don’ts of GM diet:
Do’s of GM Diet –
1] 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.
2] 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.
3] 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’t of GM Diet –
1] 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 spices to make you 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 the 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 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.
Read –
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Praveena
April 20, 2019 at 4:00 amI am unable to buy the diet plan book because I am in US. Please suggest
Payal Banka
April 20, 2019 at 7:55 amHi 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
Priya
February 8, 2019 at 10:13 pmHi
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 ?
Payal Banka
February 20, 2019 at 5:16 pmyes you can have 2 small phulka , fatless.
ashita agarwal
February 8, 2019 at 1:43 pmhey, 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
Payal Banka
February 20, 2019 at 5:34 pmHi 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.
Priya
February 7, 2019 at 10:24 amHi in 7th day instead of brown rice can we add chappathi without oil.. if yes, how many should i take
Payal Banka
February 20, 2019 at 5:40 pmyes yoy can add 2 small phulka , fatless.
Thanuja
October 26, 2018 at 6:29 pmCan we add honey instead of suger to the fruit jucies in this diet…
Caroline
October 19, 2018 at 9:09 pmHello,
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?
Payal Banka
November 26, 2018 at 6:54 pmfor protein , you can calculate based on the protein table mentioned in day 5 . avoid honey.
Winshe
October 2, 2018 at 7:08 amHi, I am a Jain and can you please suggest an alternative to potatoes on Day 3? Thank you very much.
Payal Banka
October 2, 2018 at 1:11 pmHi Winshe,
You can have 1 katori cooked rice in form of pulav .
Caroline
September 21, 2018 at 9:07 pmThank you so much
Caroline
September 21, 2018 at 10:23 amHello Payal,
Iam on the 4th day of the GM diet. Can I have the large kerala banana for this day?
Payal Banka
September 21, 2018 at 11:50 amyes you can 🙂 all the best !
Gauri Lavande
June 28, 2018 at 3:18 pmHello 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
Payal Banka
June 28, 2018 at 3:30 pmHi Gauri ,
sure , please check this – https://www.dietburrp.com/diet-services/
Pritee
June 13, 2018 at 11:00 amHi….it is my very first day of diet plan…
Just one query… Can I add little salt on fruit to make them tasty….
Payal Banka
June 28, 2018 at 3:30 pmadd rock salt , not the regular cooking salt.
Shweta
June 7, 2018 at 8:19 pmHi
My height is 5’2″ nd weight 73 kg
My baby is 14 month old..
Wat is d alternate of soya milk…
Payal Banka
June 7, 2018 at 11:11 pmyou can use regular milk , or almond milk
Cynics. K
June 4, 2018 at 7:34 pmI am on GM diet 4.for 5th day we can have chapati or other alternatives or for brown rice we can have any curry.
Payal Banka
June 6, 2018 at 12:36 pmnope. its a protein day , all the mentioned items are carbs.
Chhaya
May 15, 2018 at 7:30 pmHi 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.
Payal Banka
May 16, 2018 at 2:03 pmhttps://www.dietburrp.com/indian-diet-plan-for-diabetes/ check this
Chhaya
May 10, 2018 at 9:33 pmHi, 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.
Payal Banka
May 11, 2018 at 9:19 amHi 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.
Vishal Molugu
May 7, 2018 at 7:02 amHi 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.
Payal Banka
May 7, 2018 at 11:05 pmHi 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 .
PalakNotes
May 6, 2018 at 3:49 pmI would like to congratulate you for this awesome post on diet plan for weight loss. Really inspiring post!
Shweta
April 29, 2018 at 11:17 pmHi payal
Can we have white kabuli chana on day 2.
Payal Banka
April 29, 2018 at 11:32 pmHi Shweta ,
No yaa , day 2 is only veggies , nothing else is allowed .
ravi mishra
April 26, 2018 at 5:22 pmhi , whether salt can be added during all 7 days.
please suggest
Payal Banka
April 26, 2018 at 5:27 pmHi Ravi , dont use the regular salt , yoiu can use any pottassium based salt like pink salt , black salt , or sendha namak .
Archa
April 2, 2018 at 9:50 amHello 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.
Payal Banka
April 2, 2018 at 11:33 amHi 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 .
Concerned
March 21, 2018 at 4:49 pmIs 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
Payal Banka
March 21, 2018 at 10:51 pmHi ,
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
Seema R.Vishal
March 21, 2018 at 10:20 amHi Payal, For day 4 can we replace milk with curd?
Payal Banka
March 21, 2018 at 10:55 pmyes , take glasses milk on the previous day and form curd from it , then on the 4th day , use this curd .
Veni
March 11, 2018 at 12:11 amHi,
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…
Payal Banka
March 11, 2018 at 3:37 pmThank 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.
Kausha
March 6, 2018 at 9:28 pmHi 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
Payal Banka
March 7, 2018 at 4:33 pmHi Kausha,
check this – https://www.dietburrp.com/tips-to-lose-belly-fat/
Anil
February 28, 2018 at 12:25 amHi Payal
In diet plan nothing mentioned about nuts. Is it ok to eat nuts?
Payal Banka
February 28, 2018 at 12:39 pmHi 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.
Sangeeta Kedia
February 19, 2018 at 12:45 amHello 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
Payal Banka
February 19, 2018 at 11:42 amHi 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 .
Swetha
February 15, 2018 at 9:57 amHello, 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?
Payal Banka
February 18, 2018 at 12:18 amHi Swetha ,
once a month is recommended . twice in a month can lead to nutritional deficiency and hair fall
Trisha Reilly
February 5, 2018 at 2:34 amHi,
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??
Payal Banka
February 5, 2018 at 4:53 pmHi 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/
Shruti
February 1, 2018 at 8:22 pmHi 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
Payal Banka
February 4, 2018 at 5:35 pmHi Shruti , luckily you were on 5th day . so its ok now , what is done is done . you can restart from day 1
Rekha
January 30, 2018 at 9:45 amCan 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
Payal Banka
February 4, 2018 at 5:45 pmHi 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 .
Dolly
January 27, 2018 at 11:15 pmHello 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!
Payal Banka
January 29, 2018 at 11:44 pmHo Dolly ,
check this – https://www.dietburrp.com/how-to-lose-tummy-fat/ and https://www.dietburrp.com/tips-to-lose-belly-fat/
Bharathi
January 17, 2018 at 2:50 pmHi 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?
Payal Banka
January 17, 2018 at 10:46 pmyes absolutely … just avoid soup on day 1 which is supposed to be the fruits day .
Rudra pavan
December 28, 2017 at 7:15 pmThanks for reply Payal,
My height – 5.8
Weight – 85
Payal Banka
December 28, 2017 at 9:12 pmHi Rudra ,
in that case you should have lost more .. any wayz . complete this cycle and we cancheck what can be done after this
Rudra
December 27, 2017 at 9:28 pmHi,
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.
Payal Banka
December 28, 2017 at 11:54 amHi Rudra,
yes that is some how true in reality . what is your weight and height ?