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).
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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 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.
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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.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, i’m Raghuram
can we have nuts or raisins during the diet?
and can we use honey in green tea during the diet?
Hi Raghuram ,
yes you can use 1/2 – 1 tsp honey in a day. but im afraid , raisins are a strict no no. and nuts you can have a handful on 5th and 6th day. but please limit the intake.
Hi..
Thanks for it.
I am pure veggie and I dont like paneer to. Is it fine to go for dals on Day 5?
yes you can .
Hi Payal , I am in the 7th day of this diet, can I eat a soya roti for lunch with a veggie maybe? Also how soon can I repeat the diet?
Hi Tasneem,
Yes you can have it . you can repeat the diet once in a month .
can i have besan on 5th and 6th day
yes , you may .
hi can i have instant soup
nope . they have sodium preservatives , nulify the effect of you restraining sodium through out the diet week .
Hi Payal,
Can I do this diet twice a month?
Hi ,
only once a month dear . :)
hi payal m on my 2nd day i lost 1.2 kg….
i want to ask u that in what quantiti dal is take on 5th and 6th day
1 soup bowl . make thin dal .
On 5day can I have tomato poha in breakfast.
Lunch scramble egg with onion green chilly n tomatoes n brown bread.
Nite same as lunch.
On 6 day can I have baked chicken with herbs n other veggies n brown break
On 7 day brown rice watermelon juice n veggies.
Can I mix veg n non veg both
One day veg n other day non veg..
hi ,
poha in breakfast – no . lunch is fine , but no bread please. same on day 6 – no bread . chicken is fine. day 7 is good. mixing of veg and non veg is good. just make sure you meet the mentioned protein requirement.
Maam how much time it takes to enter in first phase of ketosis
depends upon your body reservoirs of nutrients like glucose , glycogen and fat . but mostly 2-3 days
Hi complete my fourth day today and its pretty good..
I just have few question for 5 6 days..
1. On 5 day can I have poha..in breakfast only and den baked chicken and tomatoes.
2.as on 5th I m taking non veg.. 6 days can be veg with sprouts vegetables and brown rice.
hi ,
1. no poha . chicken and tomatoes are ood.
2. day 6 . all is good but no brown rice . day 5 and 6 are supposed to be protein days , so no carbs,
During 5th day of my diet can i eat cooked tomato for rice
hey .. rice is not allowed on day 5
Can I have protein supplements on day 5, Actually I am used to having protein supplements daily. Should I continue with it during the diet days. Also, can I have “makke ki roti” (corn roti) during the diet days.
Hi shyam ,
you can have makke ki roti on day 7 , in place of brown rice. yes you can take protein on day 5 and 6 . but not on other days.
Hi payal,
Please let me know the amount of salt allowed on each day of 7days gm plan.
Thanks.
Hi Deepa,
if you are having regular table salt , have 1/2 tsp a day . or the best way is have rock salt / black salt . 1- 1.5 tsp a day .
Hi payal,we eat double polish brown rice every day.we r from andhra.so we do.today iam on 6th day of GM diet.after completing this what can b added to brown rice?any other items for lunch?and also in dinner?every day same thing to eat ll b difficult.so pls suggest 2or3 items for lunch and for dinner phulka can b taken,other than that what can b?pls suggest so that i can change items everyday.pls mention perticularly.
Hi Gayatri ,
you can follow this diet plan – https://www.dietburrp.com/1200-calories-andhra-diet-plan-for-weight-loss/
this is a 1200 calorie andhra diet plan , will help you in maintaining the lost weight and lose further.
Hi payal,i mentioned on 5th day of GMdiet that i reduced no weight.but after 7th day today i checked my weight there is loss of only 1kg! Many people loosed more than 3kg,thrn hw come i lost only 1kg.bt am happy too,its better than nothing! Can i take double polished rice instead of dampudu biyyam? R they both same?
Hi Gayatri ,
good to see you are happy . it is best to not compare your weight loss with any one elses . as the body type and body response is different in all individuals.
Dampuddu biyam is brown rice. and double polished rice is nothing but all starch . they are 2 different things . please eat brown rice only .
On 3rd can I have brown bread sandwich(green chutney, tomatoes and cumcumber)
oops .. sorry no bread dear/
Hi, today is my 3rd day.. Nor fruits n vegetables I can eat.. If possible can I eat brown bread sandwich(green chutney, tomatoes and potatoes).. Is it ok
Hi area,
Sorry dear cereals r nt allowed on day 3. Only veggies n fruits
Hi Payal,
For Day 5 could I subsitute string cheese instead of Paneer for Protein intake.
Thanks
yes , just mind the quantity
Hi Payal,
thanks for this diet plan. I have put on almost 10kgs after coming to US. I want get back to my original shape again. I want to try this, I just had doubt if we can do this diet during periods as I get severe stomach ache and back ache during my periods.
Hi Mangala ,
There is no harm in following this diet during your cycles. the only hitch is that you will not get your accurate weight status . as the bloating and hormonal changes during the cycles makes weight loss difficult and the weight lost will not be revealed until your cycles get over.
The title says its vegetarian when on day 5 thereis beef in it
It says it will take. Lot of protein in order to get as much as beef
Hi Ibrahim ,
we have done all the calculations and mentioned it in the article for you .
please read the day 5 part carefully … if you still have any queries or confusion , we would like to help you in understanding it better.
Hello Mam,
can i know around how much weight will be lost after this doet plan coz i need to loose 20 kgs asap so it will be really helpful if u can tell me that
You can lose around 2 to 4 kgs of weight. there is no set weight loss figure for this plan , every body has a different response. however , i would not advce you to follow this diet plan on continuous basis as it is a crash diet at the end of the day … plz follow this routine only once a month . and the remaing weeks follow the 1200 calorie diet plans on dietburrp.
Hi payal..pls suggest me wat to take on day 5 and 6,7.we dont eat paneer in our home.am really confused.pls do suggest can i have idli or upma all days?i think they dont contain calories..i completed 2day.confused with 5,6 Days.and 7th day should i have brown rice only once?and wat can b added to this rice?
for day 5 and 6 , check out the protein options mentioned here – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
you can choose your protein food accordingly. 7th day , brown rice is only for lunch . you cn have a little sambar , or rasam with minimum oil. so idlis and upama on all days not allowed.
Can I have oats in this 7 days
yes you can replace brown rice with oats
Hi,
I got my period on day 4. Can I continue the diet or not ?
yes you can . just dont be too dependent on weighing scale . you’ll know the actual weight lost on day 5 of your chums .
Can I have suffola masala oats, in this 7 days
yes you can replace the mentioned lunch with masala oats
Hellow mam..
I want to ask you that how many weeks should i follow it in 1 month ??
once in a month
Hello Madam. On day 2 can i have boiled corn.
vegetable day , yes !
Hey :) Im 17 years old and can I follow this diet plan ?
:) please dont . you are too young to go into such complex diets . eat healthy and workout more , is the funda for anyone whose age is less than 18 – 19 years .
Hi Payal, I am 46 years old. my height is 5.5 but I weigh 77kgs. I have put on 4kgs weight in the past 3 months. can I follow the gm diet to reduce my weight and then maintain by following your diet plan. what actually should be my weight? kindly suggest ways for me to reduce.
Hi Uma,
yes you can follow GM diet plan; however, at your age its better to go a healthy way.
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 – https://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. โ https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://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 Payal, thanks for your quick reply. i went through your top 10 weight loss tips. will start following it. I also need you guidance in this. i understand from your website that your services starts from feb 2016. shall i contact you by the first week of february.
after 20 th feb please . :)
Hello mam i wanted to ask that when we have to eat curd n paneer can we add some black salt in that ?
yes you can dear
Hello Madam,
My first day of GM diet. Going on okk. Had an aplle, Manderine and now stuffing myself with watermelon..
Just wanted to know about mix veggie soup( Cabbage Soup). Do we need to have that soup from day one or from day 4 onwards..?? bit confused.
Thank you
Hi Savitha,
you can have the soup from day 3 onwards
I am 39 years old, my height is 5.5 and i weigh 63 kgs. I want to drop 3 kgs of weight so starting on gm diet from today. I have hypothyroid and pcos and i have observed that i put on weight when i increase my water intake. Is this diet suitsble for me?
Hi Gayathri ,
increase of weight on high intake of water is only temporary effect . the moment you flush down the water thrpough urination , the weight would come down again . even if your body has a tendency to hold water and get bloated , it is temporary and on the long run it will help you in losing more weight. so dont worry . you can go right ahead. however how much weight you would lose is hard to predict as it is variable.
Hello,y is that my question is not been answered?am 70kgs after 2nd delivery.height is 5′,hw many times shoukd i do this diet to loose atleast 15kg?am abt to start in 2days.i have pcod and asthematic.any problem if i consume fruits much on 1st day?
answered just now :) . sorry for the delay
Hello payal,thanx for ur reply,today was my 1st day of GM diet which i successfully completed with fruits.as am south indian,vegetarian iam not able to decide wat to eat on day 5 and 6,7.pls do suggest.wat can i replace with paneer on day 5?
hi gayatri,
please check the protein table mentioned under day 5 in this article. you need to eat around 50 – 55 gms of protein on day 5 . this chart will help you choose your protein food accordingly.
https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
hi payal,i forgot to tell u that i have asthma..can i follow this fruit diet on 1st day?even i catch cold frequently.
ooh,
in that case avoid fruits that may cause cough and mucus. like pineapple . you can have apples
Hi payal,after my 2nd delivery i became much fatty.i think am 70kg and height is 5′.i feel so shy when i go out with my hubby as he is tall and lean.pls do suggest diet for me and how many times in a month should i do?i already started yoga too.
Hi Gayatri ,
you can follow GM diet once every month and then follow our 1200 calorie diet plans (we have it available in most indian cuisine , you can check out for yours ). for the remaining 3 weeks. yoga will help intially , later you can change to power yoga or aerobics or anything faster
hi…..i tried many diet plans….but it did’nt work……
r u sure that gm diet plan will help me lose my weight
Hi Abhinav ,
sorry, but how can anyone be sure of what diet can work on a person . you need to try it to know it . When we do personal consultations , we gather all possible information from the person on the basis of which we plan a diet that would help them lose weight . weight loss is a trial and error method . one diet never works in the same way on all.. and set diet patterns like GM diet are hit because they work well on an average individual with weight problem. but still the amount of weight each person loses differes in every case. so how can any one be sure :)
I am on day 4, started with 2 banana’s shake, lunch – vegetables soup (consists of mushroom, spring onions, onions, capsicum, tomatoes, used half table spn olive oil as well), evening snack 2 banana’s shake, dinner – tomatoes soup (approximately 4-5).
No added sugar used in any of the meals.
Can you please bifurcate the day meals like what can I have in breakfast, lunch and so forth. I can consider a combination of paneer-soya-curd, however do I need to have this much only throughout the day?
TIA
Tarun
I am referring to day 5 and 6 for the bifurcation.
Hi Tarun,
to make it simple . please refer to the protein day (day 5) in this article – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
the food items with quantity and protein is mentioned which will help you plan your day ut positively and with variety in dishes
Mam I lost 3.2 kg in 7 days. Nd now I wl take breakfaat= fruits nd double tonned milk lunch = 2 brown bread nd sabji (available in mess, I m in hostel) thn at night vegetable salad. Nd m drinking 2 lt water, morning and at night taking hot water/ green tea. Can I take all this for 5 days and thn start gm diet again? Actually I want to loose till 14 feb. Nd the w8 I lost eill be stable for atleast 1 month or not?
Hi Archana,
congratulations. the diet you have mentioned is even harder than GM diet. please dont troll your body . take it easy . include more fruits , salads and 1 proper meal atleast . i will not suggest to repeat GM diet before 3 more weeks . this will lead to under nutrition . you may become deficient in some nutrients and start experiencing hair fall, acne / pimples / dry and rough skin. dark circles. which may steal the beauty from you .
can i have a glass of milk everyday with breakfast while doing GMdiet?
and can i have 1 roti instead of rice?
yes if the glass of milk is very essential you can have it , it mite affect your weight loss a bit . 1 roti instead of rice on the 7th day is ok.
Hie Payal,
I am 23 years old and my weight is 80kgs. In how many months with both diets(GM veg diet and 1200 calorie diet), can I lose my weight?
Hi Pinky ,
you ‘ll have to follow it to know it . you can approximately lose 4 kgs of weight in a month .
Hi Payal
I read about the side effects of GM Diet plan on one of the websites. Effects were such as decrease in protein level, decrease in metabolism.
Are these effects real?
yes the mentioned side effects are true . hence the Gm version of Dietburrp is modified to make it healthier. the original GM diet is much stricter and hard to follow .
Hi Payal I am following this plan with full dedication first and second was okay for me but on third day i was not able to control my hunger pangs and so i prepared some bottle gourd with spices but in 2 spoons of oil … is that harmful ?? i ate cooked bottle gourd that too it was cooked in two spoons of oil .. will this ruin my three day hard work
Hi Mokshi ,
dont worry , cooked veggies are allowed . just make sure that hence forth the amount of oil you use should be less .
hi i am 43 and wa 81 i need to loss 20kg i relay need u advice for how long i can do gm diet for to get there.
Hi Deepa ,
you can follow GM diet only once a month. after this , follow the 1200 calorie diet plan on dietburrp for the next 2-3 weeks , before you follow GM again.
Hi Payal I am getting married on 17 th of feb 2016. I need to loose 5 kg-6 kg will GM diet help me to reduce the said amount of weight. Request you to give some of your suggestion.
thanks
Hi Sayali ,
yes it will. just fllow 1 round , as this might make your skin dry , so please take extra care of your skin while you follow this diet
I’m planning to start my gm diet from today,however wanted to know can I have a cup of tea in morning.
yes you can
Hey payal,
I was wondering if it is ok to drink tea (Matcha, grean tea and wild berries) while on this diet?
yes you can
Can I follow this diet on periods time
yes you can . only thing is weight status might not be clea as many women gain weight due to bloating and hormonal changes during the cycles. this effect comes down after the 5th day of cycle/
Just want to check whether we can have fresh fruit juices on day1 and fresh vegetable juices like carrot, tomato and beetroot on day2.
yes you can , however , whole fruits are always more advantageous to have in comparison to real fruit juice . avoid any added sugar in the juice.
Hello mam, could you suggest a substitute for milk as I am lactic intolerant.
you can have soya milk . nestle also has new lactose free milk on stands in market you can check that as well.
I am 53 years old and a avid weightlifter. I stopped training because I was a full time student and also working a full time medication nurse. I completed my Bachelor’s degree in health care administration and wanted to start training very soon. Is this diet safe to do for about a month? I am 1.67 meters tall and weigh 99.34 kg and want to lose down to 68.03 kg. What is your opinion?
Hi ,
just wanted to recheck if you have entered your age correctly. i do not recommend following this diet on a continous basis. it is hazardous and will ave a lot of side effects on health . you can however follow it for once in a month .
As u have explained the diet here.. Apart from mentioned food to b taken on particular days.. If xtra veg n fruits are taken on each day from 4th day onwards.. Then will that also give same results or that will b cheating???
Hi Prachi , quantity is no issue, as long as you atick with the mentioned food item for the particular days .