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:ย
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:ย 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:ย 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.
Doโs 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.
Donโts 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, itโs 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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ย 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 andย 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 shineย 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 donโt 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.ย you can spend the rest of the time eating fruits and vegetables or even vegetable soup (no cream).
Image : Copyright: samotrebizan / 123RF Stock Photo
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.
Image :Copyright: nikitos77 / 123RF Stock Photo
My Take:
I observed a good drop in weight on this day.
- I donโt 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.ย Brown rice is not protein for sure.
- 6 tomatoes can be easilyย used in diets or as aย 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.
Image :Copyright: yuliya29 / 123RF Stock Photo
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.ย 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 theย book.
Learn More:
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Hi..payal
I’m ann my age is 14 and my height is 5ft5inches n my weight is 80..I just wanna ask u that can I use this diet.if not then tell me what to do so that I can lose my weight…I want to lose 10 kg within a week…please tell me…
you are too young to be following this plan dear . just start jogging / walking for 45 mins to 1 hour a day to lose healthy weight.
Im hypothyroid patient so use this diet weight loss help this diet
yes you can
hi payal,
can i use salt or black pepper to veggies for taste and how to make vegetable soup
black pepper yes , you can use rock salt in stead of regular salt
how to make vegetable soup, and can i add salt or black pepper to veggies for taste
yes you can . you will find many soups recipes in our recipe session .
hi payal i want to ask that i can take any multivitamins oills during my diet
not oils . you can have multi vitamin tabs /supplements.
Hiii…
Did diet plan can b continued for a mth
nope . only once a month
Respected Mam m on my 6th day of GM diet plan. I had completed my first four days wt full enthusiasm bt on the day5 due to family circumstances m unable to carry it . I aten oatmeals twice on day5 n a cup if rice too. N m really feeling guilty. So this is my 6th day so wht should i do ?? Should i continue or not??? Plz reply asap
you should finish this cyucle . dont worry . at the max you ll lose less weight. but dont give up in between
Can I take any multivitamins pills during my Gm diet
Multivitamin pills will do . but not oil based
Hi Payal, I have one question. I am on day 3 today. Tomorrow is my day 4 and I have to go for my work. It is not possible for me to have 8 glasses of milk and 8 bananas throughout the day because I work in childcare and i’ll have to move around. Is there any substitute for that.Thank you Aastha
Hi Aastha,
you can have only curds in place of milk .
Is there any substitute instead of milk on day 4
curd .
Hi Payal, Its my 6 th day . i have reduced only 2 kgs 78.5-76.5kg. i strictly followed the diet, no cheatings. from 3 rd day i did walking too for 1 hour daily. whats wrong ?? but measurements of my waist line, tummy, hips, arms ,bust& thys each lost sbout 3-4 cms.. pls give ur views. where it went wrong ,my friend also done the same n reduced 6 kgs. why am unable to loose much. awiting for your feedback. Thanks in Advance.
Priyadarshini
Hi Priyadarshini,
please dont compare your weight loss with anyone . just think , you lost 2 kgs in 5 – 6 days , what more can you ask for . 3 cms less in measurements all over from body means a good loss. why are you upset ? please dont be. just continue to eat healthy and exercise even after the diet gets over so that you can maintain the lost weight and lose further weight .
hi payal kindly tell me one thing iam taking a diet tea ,which contains one cup of water , one pinch of nigella seeds ,one pich of fenugreek seeds ,half tea spon of carom seeds , green tea half tea spon garlic ginger paste and cinemum one small stick . kindly tell me it is good or not and it is helpful in fat burning iam taking this 3 times a day
Hi Aqsa ,
the ingredients in the tea are all natural fat busters . and hence it should help . however if you are completly dependent on just this tea and think it will make you lose weight , than i shall add that you need a proper low cal diet and exercise regime to be able to lose good fat.
thank u somuch for reply iam following gm diet plan
Hi,
i’m on my 4th day of GM diet…so far going gud…on day 5th and 6th can i take combination of red kidney beans/chickpeas,6 tomatoes,sprouts,paneer,curd and veg soup….
thanks
yes you can
Hi Payal, many thanks for the great healthy idea to loose weight so easily !
I need to ask if Pineapple can be consumed as other normal fruits & if is it ok to eat all fruits during night time also ?
Hi Manish ,
yes you can have regular pineapple too . but control the quantity. scientifically there is nothing wrong in eating fruits at night as long as it is not an every day act. but there are cases where a particular fruit doesnt suit somebody when consumed at a particular time of day or night. that is a personalized case and its hard to predict for me or anyone else
Can I consume boiled sprout on day two?
In vegetables day which vegetables are preferable to eat?especially if one is working on that day
no. sprouts are allowed on protein days . that is day 5 and 6 . all veggies are allowed based on what suits you personally. potato and other starchy foods shoulld be consumed inquantity mentioned on that particular day.
hi madam,
can we drink jeera warm water with lemon and honey on early mornings of 7 days diet plan and also shall we drink green tea on these days please tell me .
drink green teas . they are better .
Hello.. How much chicken can i have on day 5 & 6 ?
Some gm diets says fruit juice on day 7 some says no.. Can u tell me please can i have or not ? Thanku
Hi Komal ,
200 gms of chicken in a day . according to my version of GM diet , having fruits is bettter than having fruit juices on any day .
Hi Komal ,
200 gms of chicken in a day . according to my version of GM diet , having fruits is better than having fruit juices on any day .
I followed the gm diet strictly til day 4.on my 5th day I took 200gm of paneer bhurji cooked with tomatoes, 250 gms of beef soup cooked with tomatoes. I drank 13 glasses of water. Til now I hv lost only 1 kg .is my fifth day diet perfect or I hv over eaten.plz guide me 4 my 6th n 7th day .I want 2 include chicken n moong sprouts along with curd.
Hi Asiya ,
no you have eaten right . just that beef is not allowed . lean meats like chicken is ok . less weight loss could be due to many other reasons.
Hi Payal ,
First , you are doing a fantastic job by giving a way to get relief from obesity.
I have some queries which are as below :
1. Can you suggest me that what vegetable can i have and in what form . Please in detail.
Also will i take boiled sprouts chat or like this with spices…
2. What are the intervals to follow this diet plan everyday , like breakfast around 8-9 am then after how much time i will eat again.
Thanks
Vishnu
Hi Vishnu ,
Thanks for appreciating our work .
you can have all veggies except potatoes and arbi in any form , baked , boiled raw or cooked in very little oil . you can have boiled sprouts chat on day 5th and 6th only. spices are allowed on all days .
2. eat every 2-3 hourly to avoid feeling week .,
Hi Payal,
Can I make any gravy for brown rice…
Hi Indu ,
no yaa , just cook brown rice with a little more water . add any veggies. at the max you can have soups with it .
Mam,
I am on day 1 of gm diet. I would like to know if it is ok.to have custard apple as they are in season.
nope . you can have them on day 4 instead of banana
Hi…
Thank u so much for d immediate reply
.. One more doubt …tomorrow is my day5 so can I take chapattis or brown bread with the panned bhurji .. If not do I have to eat it like DAT??
2. What should I have on day 6 its written DAT d same food which is taken on day 5 but quantity should be more… So could u plz suggest me what should I have 4 my breakfast , lunch and dinner
3. And for day 7 is it okay if I have a khichdi made white rice with some buttermilk… For lunch n fruits and veggies for d breakfast and dinner…??
I know there many questions but I really want you to guide me as I’m really confused and I really wanna lose my weight
Thanks..
hi ,
1. bo chapati , have brown rice / broken wheat daliya / quinoa
2. you can include paneer , milk , curd , sprouts , soyabean , chicken , fish
3. rest is fine , but no khichadi . use any item as in point 1
Hello mam . I am Tanmay and I am on 5th day of my Diet plan schedule ..
I would like to ask a question that on 5th day can i replace rice with Idli and coconut chatni ?
there is no rice in my version on 5th day . sorry .
thx so much for immediate response..you are doing a great job. <3 :)
1.One more quick doubt . can i take GM veg soup all seven days.
2.Is sweet corn, peas n
beans allowed in that
soup
3. How much olive oil allowed per day.
4. can i replace normal banana to Red banana(Sevvaazhai) or small country banana.
thx .. :)
Priyadarshini
1. yes
2. yes , use sweetcorn and peas in very limited amount
3. 1 tsp
4. yes
On first day with fruits also can we take gm veg soup??
its better if you start from 2nd day .
Dear Payal,
Its my 1 st day.. some quick doubts. can i take watermelon all day. i love melons.
And instead of soup i half boiled all veggies, like broccoli,bell pepper, carrot, cabbage, beatroot n tossed with Half teaspoon of olive oil with mustard seeds n added basil, salt, pepper,oregano,tyme, garlic for seasoning. i drank the stock water separately . Is that ok dear. pls suggest.Thanks
1. yes , watermelons are good.
2 yes salads and stock is good too .
Thx for the Excellent GM veg version Payal. I am planning to start by next week before that I have few doubts.
1. Can i do this GM diet on my mensutural cycle
2. i take daily tomato juice n milk with honey n Nutmeg at night for sleep. can i take this all seven days.
3.Is shredded coconut allowed on alldays like can i use a littel shredded coconut on boiled veg . like cabbage,beans,peas carrot poriyal seasoned in mustard ,urad dhall n coconut.its difficult to stay without coconut.
4. Can i use coconut or groundnut oil instead of olive oil to saute veg ..very little bit
5 . can i take horsegram cooked like sundal on 5th ,6th n 7 th day, instead of rice.
Thanks in Advance :)
Priyadarshini
Hi ,
1. if your cycles are not painful and regular flow , you can do it
2. yes
3. avoid urad dal on all days . only protein days you can go for it . coconut is ok in limited amount
4. groundnut oil will do , but just a little
5. you can take sundal on 5th and 6 th day . 7 th day is more of a getting back to your carbs day . so you need to eat oats , or brown rice.
Hi,
Can I have a corn salad with onions n tomatoes with some salt and chilli on day2 n is it compulsory to take 6 tomatoes on day5 coz I really hate tomatoes , so could u plz tell with what should I replace tomatoes with
yes you can have . replace tomatoes with oranges .
You say brown rice is not protein, please look up your facts !
Hi Nk ,
yes brown rice is not a protein source . whoever told you that it is protein , please ask them to check their facts. I could have deleted your comment in moderation , but i still approved it and i am replying back to you to clear your misunderstanding . if at all you are using it as protein source, it is my responsibility to tell you that it is not.
hi,
I’m a regular green tea user. Can i have green tea on all days ?
yes .
Hai mam,
Am on my day 5, can i have curd today???????wat can I have for my day 6 n 7????
yes you can have curd today. day 6 is same like day 5 , with a little extra quantity. day 7 as mentioned is a regular day , where in you can have all fruits and veggies , with brown rice for lunch .
Mama one week finushed after starting next diet plan who many day gap mam
Hi Saranya ,
you can follow this diet once a month .
If on 3rd day of this diet. In evening I’ve ate one jalebi in request of my relatives. What she I do? Is this harmful?
Hi Senjuti ,
dont worry dear , just continue following the diet as it is . in case if you happen to eat anything outside the chart , try to burn out the cals by walking or working out.
Hi Payal, Can I have chapati during these 7 days, if YES then on WHICH DAY?
Thanks
Pooja
you can have it only on day 7.
Hi Payal,
Can I have Wheat bread in between my diet.
Thank you.
Suja
Hi Suja ,
sorry dear , i dont think that can be done .
hi madam,
i am gonna start this diet from monday give me your wishes and blessings
Hi Payal,
I’m on 1st day of diet. Almost to come to an end. I couldn’t help but ate two small pieces of potato bhajiya. Will this affect my whole day diet. Can I eat stirred fried vegetables in very little oil with sprinkled oregano? Please advise.
Thanks
Sneha.
Hi Sneha ,
yes you can have stirred veggies in a little oil. but make sure little is little. flavouring your food is no problem , you can use whatever seasoning you like. try to not deviate from the plan .
Hi Payal my weight is 70kg 5.2 ft i really want to lose my weight but i have gastric problem can u suggest me that i can follow the same GM diet plan or some thing else will follow for my same problem
Hi AArti ,
you can first try to follow a 1200 calorie diet plan on dietburrp.
I am getting married in 3 months from now and plan to start with this diet from tomorrow. I am a vegetarian and really liked the way you have simplified the Indian Version of GM diet. I have few questions and would appreciate if you could answer them at your earliest convenience –
1. Soup recipe which you have mentioned can be consumed on all 7 days, that too in unlimited quantity?
2. On day 2, can I stir fry the boiled vegetables in little olive oil or butter?
3. On day 4, can bananas and mangoes both be taken together alongwith milk? Like banana shake and mango shake? Can sugar free be added to the shakes if required?
4. On Day 5, when paneer and curd is to be included, am I supposed to eat only 500 gm of paneer and 150 ml of curd? nothing else? can I also take that vegetable soup any time during the day, whenever I feel hungry?
Lastly, I would like to know that honestly, how much weight loss can I expect in one week? Please tell me from your experience.
Thanks
Hi Neha ,
please find your answers below –
1. Soup recipe which you have mentioned can be consumed on all 7 days, that too in unlimited quantity?
– yes
2. On day 2, can I stir fry the boiled vegetables in little olive oil or butter?
– olive oil is gud , use as little as possible
3. On day 4, can bananas and mangoes both be taken together alongwith milk? Like banana shake and mango shake? Can sugar free be added to the shakes if required?
– yes , divide th total quantity between both the fruits. yes sugar free is ok .
4. On Day 5, when paneer and curd is to be included, am I supposed to eat only 500 gm of paneer and 150 ml of curd? nothing else? can I also take that vegetable soup any time during the day, whenever I feel hungry?
– yes you can have veggies and fruits and soup apart from it .
– effect is different in diffrent individual . weight loss can be anywhere between 2-3 kgs .
Lastly, I would like to know that honestly, how much weight loss can I expect in one week? Please tell me from your experience.
Hi,
I am taking Himalaya ayur slim pills for a month and i managed to loose 1 kg. I saw your GM plan and planning to start from tomorrow. Can i take the pills along with the plan or just cut it and follow diet plan alone
Hi Thirumaran ,
you can try doing the plan along with the pills. but i normally do not recommed pills or any medications for weight loss.
Hello payal, it’s my 2nd day in the morning I had 3 spoons moong sprouts in a mushroom spinach soup is it ok to have sprouts in the 2nd day
Hi Ridhi ,
no its not allowed . but you had only 3 tsps , so its ok .
Hi Payal,
I am attempting this diet 2nd time. First time i couldn’t go for even 2 nd day. This time I completed 2 days, today bejng the second day. I wanted to ask you is it ok if I have 2-3 bites of namkeen as couldn’t control :(. also I have a body which doesn’t loose weight easily. i tried full liquid diet alsi and gained 2 kgs. I hope this one works for me.
all the best . please avoid namkeen .
Hi,
One more to ask is it ok to follow the diet plan 6 months postpartum while i am actively nursing a baby ? Or are there any changes in the?
Thanks a ton
Puja
Hi Puja ,
following this plan is not recommended while nursing . you need to follow a healthier , better diet
Hi,
I have two queries about the diet:
1- is caffeine intake allowed during the diet plan ;if yes how much?
2-can i use honey as sugar substitute to sweeten things up; is there a limitation per day ?
Thanks a ton
Puja
1- if you are used to having a cup of tea or coffee as a habit , you can have that , if not habituated , then its better avoided.
2- you can use 2-3 tsp honey in a day.
Hi Payal,
I have done GM diet twice, earlier few months back and had lost few kgs as well, but once I completed and resumed,I have gained back. Now I’m doing it again. Please guide me on how to maintain after I finish the diet.
What amount proteins carb etc can be consumed after finishing
you can follow the 1200 calorie diet chart from dietburrp , on completion of your gm diet week . this will help in maintenance.
Hi, Can I take apple cider veniger with warm water during this diet.heard that it promotes weight loss
yes you can
Hi paual this is the second day of gm diet plan. Instead of taking raw tomatoes what can I have
you can have equal number of oranges
Hi i have few questions :-)
1 On protein day can i have my protein powder with water.??
2 Or can i take it daily as i go to gym?
3 can i make banana shake with milk without sugar on day 4
4 can i have green tea on all day three times?
5 can i eat paneer or tofu directly?
1] yes . make sure the total required protein is met.
2] its best to avoid excessive exercise or intense workout whilke on GM diet . please avoid the powder if you continue to workout , except for protein days.
3] yes
4] yes . use decaff variety of green tea
5] yes . if you like the taste .
Hi, Thanks for sharing the valuable diet plan. Just want to ask a few queries
Shall I have to do it regularly?
What about morning Tea (Chai)?
What about butter milk?
What about Chapati (Wheat) when have to eat Paneer bhurji, etc?
I have started GM diet yesterday,today is day 2…just felt that you become some what tired and have a nausea feeling while u r in the diet ., specially when i have to go out for work and gym!
what to to about that?
yesterday i ate some almonds after gym when i was feeling a bit drizzy
was it ok ?
and what should be done if we had to go out for work?
Hi ,
please avoid intense exercise while on this diet . over exerting is not good and will give you weakness and dizziness.
Hi mam. I am jhuma .my weight is 58kg and heigh 5 fit. I have a slim figar. So I want lose weight 8 to 10within 1 month. I am nonvegitarian. Please give me a easy diet charts as possible.
sure ,
please see this page – https://www.dietburrp.com/diet-services/
Can I have stir fried veggies in olive oil on day six
yes . use minimum oil