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.
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.
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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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Sorry I mean to say can I have both eggs and chickpeas in limited quantities on day 5 and 6?
yes you can
OK ….and one more question… Can I have eggs and peas both in limited quantities on day 5 and 6?
Hi Payal,
Can we have 3 chapathi’s on Day 7 instead of Brown rice?
Thanks,
Monika
Hi ,
you can have 2 chapati withou any fat
Hi..
Thanks for u r reply.. U told not to have brown rice can i have whole day with egg whites + Palak Paneer and Oranges..
If yes please specify the quantity of eggs,paneer,oranges. so that i can be calculative
yes you can have the above mentioned protein products. to do the exact calculation , please refer the table pf protein content of foods mentioned here under day 5 – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/ . you need to eat 50 -55 gms of protein on this day , so you can decide the menu based on the foods and quantity mentioned here.
Hi Payel
On day 4 can I substitute banana for dates?if yes then how many dates can I consume?and can u please tell me a substitute of cabbage soup as I don’t like cabbbage.
Hi ananya ,
actually banana can be replaced with chikku , mango , custard apple , but not dates . and cabbage soup can be replaced with regular vegetable soup you can check our soup recipe
Hi Payal,
Right now i am in day 4,
for day 5 can i have 2 eggwhites for break fast andfor lunch a cup of brown rice with palak paneer w/o oil,and for dinner can i have veg soup with some fruits.
i dont like tomatoes can i replace it with any thing else.
hi ,
egg whites for breakfast , yes . my version of GM diet does not all ow brown rice on day 5 and 6 as these are protein days. please avoid brown rice on 5th day if you are following my version. palak paneer is yes , and dinner is ok too , but include some more protein for dinner. tomatoes can be replaced with oranges
Hello Payal,
I am on my 2nd day of GM diet. can i include daals on my 2nd day diet??
hi tejaswini,
i am sorry but daals are allowed only on day 5 and 6 which are supposed to be the protein days
Hi payal i like raw mangoes can i eat 2 day diet
Hi Chandana ,
sorry but mango can be eaten only on day 4 th
Hi Payal- I am used to coffee everyday. Can I have a cup of black coffee with 3 teaspoons of milk and 1/2 spoon of honey everyday with this plan? Please suggest. Thanks
yes you can
Hi,
Please tell me, Can i eat sweet/american corns on 2nd and 3rd day.
yes you can . 1 corn a day
Hi Payal,
I on my 6th day of GM diet but there was no sign of losing of single kg weight. I started on 27 March and going to end on 2 April.
I am even exercising since February but no result in losing weight.
However they same thing I did in February 2015 which helped me to lose 5 kgs.
hi ,
if you lost 5 kgs in the previous month .what are your current height and weight . and age .
Hi Payal,
Today s my 3rd day of GM diet plan and i followed it strictly as it is instructed. But, to my surprise,today,when i weighed myself my weight has increased instead of reducing.
What went wrong,i seriously don’t know?
are your periods approachin ? did you trake any medicine ? i hope you did not starve yourself in these 3 days , and ate prescribed food at frequent intervals.
Hi payel,
Can I have chickpeas on day 5 and 6 of GM diet?please reply
Hi Ananya ,
yes yoyu can have chickpeas on day 5 and 6
Can I have chhole on day 5 and day 6 of GM diet with a cup of brown rice?
brown rice is not allowed on day 5 and 6 in my version of GM diet plan .
ok..
thank u very much…
thanx for ur valuable advice.. just one more thing if I do it twice a month like alternate week, n continue with my gym. will it lead to weight gain? Actually my concern is that I had done this diet one. then I stopped bt later I had increased my weight. So is it because I stopped it? or there might be some other reason for weight gain?
yes you will gain weight if you come back to regular food. hence once you are done with gm diet , follow any of our 1200 calorie diet plan , and this will help you in maintaining athe lost weight and losing further weight
hey payal I have a doubt. If I continue this diet for one mnth along with my regular gym and after one month I stop this diet will it have an adverse effect on me? Like will it lead to a weight gain?
Hi Rahul ,
sorry but i do not advice anyone on repeating this diet more than once a month. it is a crash diet and can cause severe deficiency of nutrients if followed more than 1 week a month. also intense workouts are not advised as you may feel weak and may black out while exercising . oly do moderate exercises while following this diet
Hi Payal
i m 29 years old, height -5.9″ and weight -94 kg, i used normal diet avoiding oily food ,rice etc and than GM DIET for a week and lost about 3 kg .( earlier weight was 97kg ) n during this time , i didn’t worked out at all.
but since i want to start work out as well, can you please suggest me some diet plan as i want to loose 4-5 kg weight per month n dont starve myself.
Hi Ravi ,
You can use any of our 1200 calorie diet plan , based on your cuisine . https://www.dietburrp.com/?s=1200+calories
Hello Payal Ma’am ..!!
My weight is 84 Kgs and my Height is 5″11 Inches . I like to eat veggies ,But with any of its complementary eatable such as bread or roti or something like that …!!
So could u plz suggest that can I eat like raw vegetable sandwiches or poha or anything like that , to include it in 2nd day of GM diet plan ..!! And my second ques. was , can I include Cornflakes with hot milk and honey in my GM diet plan …???
Hi Parth ,
really sorry but no carbs with the veggies on day 2 . just for this one day , you will have to manage with alads , boiled veggies or cooked veggies. :( . cornflakes is also not allowed . it is all carb .
Hi payal
My daughter age 15 weighs 72kg height 160cms can I do gm diet for her.
Suggest her a diet plan. Thanks.
Hi Sindhu ,
15 years is too young to go on a gm diet. please get her to join sports like skatting / swimming / lawn tennis , this summer , and let her lose weight naturally . just avoid junk and fried food . let her eat healthy . include salads and fruits . and let her have regular food in limited amount. it will help her in the long run .
Hi Payal, I have a habit of having milk in morning as well as night. Can I have milk during 7 days of GM diet plan. pl advise.
yes one glass a day is fine
Hi,
I Am 117 Kgs, My Height Is 5.11
How Much Weight Can I Loose In A 1 Week Diet Programme,
How Long Can We Repeat This Diet Regime,
What If I Continue This Diet Programme For 2 Month Strict,
Since I Am Getting Married In June,
And Want To Be 90 Before That,
As i Put On My Weight From 87 To 117 In 15 Months,
Due To My Knee Surgery, I Was Bed Rested For 3 Months,
Will This Work For Me To Reduce 30 Kgs In 2 Month If I Follow It Strict
Hi ,
you can lose 2-3 kgs in a week if this diet is followed religiously. we do not cater crash goals. 30 kgs in 2 month is too crash for the body to handle. also i must warn you that this plan should be followed only once a month or serious consequences on health will be seen
you can follow any of our 1200 clorie diet plan after this diet gets over.
Hi Payal,
Thanks for your efforts put on GM Diet guidance for public.
I am currently on fifth day of 7 day GM Diet(Veg), can we have fruits on 5th & 6th Day?
If yes, which fruits to have & which fruits to avoid.
Also on which other days can we have fruits?
Hi Yugi ,
in my version , you can have fruits on any day except the only vegetable day. (day 2). avoid starchy fruits like chikku , banana, custard apple . have it onlt on day 4 . have lots of melons , and fruits with ore water content
Hi, I M planning to start gm diet before I could want to clarify few things
1 . can tender coconut water b Consumed on AL days along with the inner pulp
2. Can u suggest some protein rich food other than meat n brown rice
3.how much quantity of green tea can b consumed on each day
4.can sugar n salt can b added to enhance taste on AL days..
1. yes water is fine , but no malai plz .
2. milk , curd , panner , egg whites , fish . P.S brown rice is not protein source.
3. 3 cups
4. nope. us e minimum or no sugar if possible. use rock salt instead of regular table salt
Hello Payal, this is my first day. I have a habit of drinking luke warm water with lime and salt which I already consumed today morning. Is that okay? Can I continue drinking lime salt luke warm water daily during this diet plan? I am going to eat apple, strawberry, red grapes, Kiwi, plum.
Hi Namita,
you can have luke warm water with lemon , but avoid salt . if you cnt aoid it , then use rock salt instead of table salt .
Hai Payal, I read in GM diet we can lose 5-8kg in a week…. Is tat true..? I badly want to lose 20kg…. Plz suggest a way to lose 20kg
Hi ,
check this – https://www.dietburrp.com/how-to-lose-weight-effectively/
Hi payal i like this diet i followed this diet i lost 2.5 kg but with in 3 days i gained 1 kg , mam please give me advice after this diet how to maintain my weight. I have to lose my weight. My age 28 , my height 5.5, my weight 70kg. How much weight should i lose
Hi Chandu , you have to follow a 1200 calorie diet plan after this diet so that you maintain the lost weight and lose further weight.
please see this – https://www.dietburrp.com/?s=1200+calorie
Hello payel
Please mention the sideeffects of GM diet.
I tried to follow the diet but i felt so much weak.and fatigued. had muscle cramp and headache also.
I have heared that GM diet cause muscle weakness and muscle breakdown.hair loss and skin problem.
Im 28 years old.5 feet .my current weight is now 105kg.
Please mention on this topic.
Hi Jamanah ,
side effects are mentioned , and if you read my article , i have modified the original gm diet and made it healthier , so that some of these side effect can be ruled out . also please follow this diet only once a month , crash diets are not gud for the body . it is ok to follow it once to break your plateau .
Hi…my weight is 88 kg, age 35 and height is 5′ 11″. I am pure vegetarian.. I daily spend 2 hrs in gym….like 30 min cardio…45 min weight training… and alternate days sides and abs. I am not loosing on weight..but gaining muscles…..I was weighing 107 kg in 2010… After that I lost weight….now I want to tone the body….my trainer is suggesting to follow your diet plan for one week….
I have the following queries…
1. Can I take protein powder daily two times.. With your diet plan?
2. I have very loose lower tummy…will this help in that?
3. Is this diet sufficient…considering my gym workout?
4. What plan to follow…after this one week diet?
Thanks for your great effort.
Regards
Sanjeev goyal
Hi Sanjeev ,
first please confirm which of my diet plan do you mean . if you are reffering to the above mentioned gm diet plan , i must inform you that intensive workouts during this diet will lead to weakness and blackouts. its best to do moderate exercises only while following this plan. rather you can follow this 1200 calorie diet plan along with your gym workout. this will really help .
https://www.dietburrp.com/?s=1200+calorie (select based on your cuisine.)
Hi Payal
I dont like tomatoes and cant eat raw tomatoes… is there any alternative for that on Day 5?
have oranges instead
hi i am 27 yrs ,and my weight is 73 kgs….I wanna to loose weight as soon as possible.I am Feeling Ugly why i see myself in the mirror..I dint prefer bananas and milk in my routine life..i dint even smell it..can u tell alternative for the 4th day other than bananas and Milk
you can replace banana with mango, chikku .. n milk with equal quantity of curd
Hi Payal!
Can we have dark chocolate, Honey in GM diet. and can I eat brown rice with tomatto curry on day 5th.
hi,
actually in mu version of gm diet, you cant have brown rice on 5th day. you can have it on 7th day.tomato curry on 7th ay is fine .unsweetned dark chocolate will do. but avoid too much honey
Hi mam,
This is subasri. Today is my third of GM diet. Can u pls suggest me a proper veg diet on day 6 of GM diet plan. Also pls clarify me can I take my regular medicines along with this diet?
Thanks and regards,
subasri
yes you can take medicines . hope you are not diabetic.
I HAVE DONE THIS DIET PLAN ONE WEEK. CAN I REPEAT THIS DIET PLAN NEXT WEEK…..
PLZ GIVE ME A ANS SOON…. TODAY IS MAY 6TH DAY……
Hi Ashish ,
we do not recommend on following this diet in continuation . t his is a crash diet and can have detrimental effects on heath in the long run . it is best to follow this diet plan only once a month to get good weight loss results without affecting health negatively
HI Maam,
i am a vegetarian following this diet plan. I am on day 3. I had followed first two days as follows:
Day 1 ) all day fruits + 2 cup lemon tea + 5-10 waffers of banana baked chips.
Day 2) All veggies + 2cup of sweet lemon tea+ 2 biscuits.
Day 3) All fruits and veggies + 1 cup tea +3 biscuits.
Will there be results? as i cheated diet with lemon tea and biscuits? should i continue?
yes you can continue , a little bit here and ther will not affect weight loss much . lemon tea is actually good , so dont worry about it .
hiee.. i m 25 yr old and my ht is 5’2.5 and my weight is 54.7 kgs can i try this gm diet
you are in your right weight , but yes you can try it once . to be frank exercise will help you in losing the extra 2 kgs , more than diet
Hi payal
completed GM diet .yesterday was my last day and I ate brown rice and some fruits and my 7 days was good . Today morning I feel constipation and I lost only 2 Kgs . But I feel very light
Hi Chavi,
2 kgs is a good loss. dont worry , may be due to constipation , otherwise the weight would have gone done by another 500 gms. anyways , if the constipation is still troubling you , have a glass of warm milk with q/2 tsp ghee in it , and you would clear your bowels the next morning.
i am planning to follow this diet plan. i have a question. can i have lemon n honey with warm water in the morning while following gm diet plan.
Hi ,
yes you can . :) al the best
Hello Payal ji
I am 19+ years old and 5ft 4inches tall weighing 70 kgs at the end of the 5th day of GM diet plan.
I lost only 2.5 kilos till now. But i am not satisfied much coz i still do have a craving for other foods which are prohibited in this diet and do feel a lot of hunger.
Plz suggest me whether i should stop the diet today itself or continue the last 2 days??
Plzz rply asap .
Hi ,
2.5 kgs is a good weight loss. by the way ,you are too young to be following such a crash diet. now that you are almost done, please complete what you have started and consider 1200 calorie diet plan on dietburrp for furthr weight reduction in a healthy way . i must warn you , if you do not control your urges and eat you might gain back whatever you have lost.
Can wonder soup be had on all days? Starting from da 1 to 7?
yes , have on all days. except fruit day
Hii payalji.
I am Alkesh Patel. I wan to know that I like butter milk. On which dat we can have it in our diet plan. Also in Gujarat we use Tuver dal instead of rajma. Car we replace with dal instead of Rajma ???
Hi, ” yes you can replace tur dal. buttermilk can be taken 5th day onwards.
Hi payal i lost only 2 kgs at the end of 5th day, give me advices , i want to lose weight for my marriage
Hi Priya,
2 kgs weigt loss in 5 days is a good loss. please dont be upset. you need to workout those muscles too.
Hi Payal
Can we drink coconut water in GM diet .
And really great work to explaine each and every point about diet .
Thanks for sharing .
thanks chhavi ,
yes you can have coconut water on any day in any amount.
hii i am aisha i wana ask can i loose upto 3 kg in 7 days by this plan ??
yes . on an average , people lose around 2- 3 kgs in a week with this diet.
Hello Payal ji, I am on 3rd day of gm dite..on first day I reduse 2 pound and on second day I put on 1 pound I don’t no why? Is it happen or not.. I am upset why I put on whight plz reply me
Hi Rashmi ,
the weight loss and gain is all water weight . so dont worry about it . keep following the diet as instructed and check the final status.
Hii payal
I m 80kgs ht 5.3 27 yrs female. My parents r searching matches. Plz let me knw how many day should I continue this GMdiet
Hi Jyotsana,
This plan can be followed only once a month for health and fitness reasons. but if you ollow our 1200 calorie diet plan after this week, you will continue to lose weight . dont forget to add 45 mins of intense workout . this will help in good weight loss.
i am 100 Kg, this diet is helpful?
yes you can definitely try it
i lost only 3kg and stuked with 67 kg. very depressing can please tell me any other day to lose some wait. this is my last day of diet. and plzz reply i have received reply to my previous questions also
thanx for your suggestions i’vent read previous comments. i am really depressed with my weight loss do suggested my some gud diet plan
what is your height ?
you can try one of these plans as well – https://www.dietburrp.com/indian-low-carb-diet-for-weight-loss/
abd – https://www.dietburrp.com/indian-version-of-atkins-diet/
my height is 5′ 3′ and i weigh 70 kg before diet. now i am 67.23 exactly.
can i try this diet plan again after a week? i my weight lose stuck due to intake of curd i took curd on 5,6,7 day of diet. and used 1 tsp of mustard oil in dal and palak preparation.
Hi ,
sorry but i am not in the favor of following this diet more than once a month.
2.8 kgs in a week is a good loss. why are you upset ?
hi, its my last day of diet can i eat oats or daliya instead of brown rice? can i use salt now??
yes you can have
Hi Payal,
I m Mrs.Suresh I have been following the diet for past two days. On 1st day of diet I had water melon for breakfast and lunch and night 2 chapathi. On 2nd day boiled potato’s with curd and for lunch combo of cabbage carrot and peas in night had two chapathi. Is it fine taking chapathi for diet in the night?
Hi ,
no dear , please avoid rotis during this diet . specially hat you eat for dinner is very important.