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.
Image :Copyright: alex20222 / 123RF Stock Photo
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.
Image :Copyright: cukmen / 123RF Stock Photo
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:
Image : Copyright (c) vesnacvorovic / 123RF Stock Photo
Thanks for the info. few more questions please
For day 4,5,6,7 can we still have large quantities of veg and fruitS along with that days prescibed food.
Hi Karthik ,
yes
Can the Panner on the protein day can be roasted a bit with oil spilled along with other veggeies in a kadai?
yes , use very little oil and if possible use olive oil.
I am pure vegeterian!
Hi Payal,
Yes Im following your diet. Please tell me, I already go-through your diet plan, you mentioned for day 5 and 6 it is protein day, now I am in day 1. so please tell me for day 5 and day 6 some easy chart to follow. I am working.
1, Can I take wheat bread on that day or if it is wrong!. Please suggest me what to prepare on that day!
2, Can I take keerai using sambar dhall? if it is wrong please correct.
Hi Subhangi ,
no carbs on day 5 and 6 , hence no chapati or wheat bread. please see this table of protein foods allowed on day 5 and 6 . check the day 5 of this link here – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Hi ma’am
I m 18 and my current weight is 70 I m 5’3
I m suffering from thyroid from about last 4 years
I want to lose 14 kgs
So who long should I continue this deit ??
and can I have protein shake with this diet plan ?
Hi Tulika ,
do this diet for 1 week , then follo 1200 calorie diet from dietburrp for the next 3 weeks then repeat this gm diet again. it wil tke some time but the weight loss will be permanent and you will lose in a healthy way. you can have protein shaves from day 5 onwards while on this diet.
not to forget a 45 mins exercise / workout / walking session is of utmost importance in your case.
Hi
please tell me protein vegetables for 5th day.
check day 5 protein food chart here- https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Hi Payal,
I would be starting this diet today.
My daily liquid intake also includes tender coconut water at the time of breakfast. Is it ok to continue with this?
Also, can black tea / coffee be substituted with ice tea (with stevia)?
Hi Abhishek ,
yes you can take both the mentioned items.
I regularly have green tea with a tablespoon of honey and one lemon whole squeezed everyday. Can i continue this routine for my GM diet plan?
yes you can . although it will be best if you could avoid honey .
Hi Payal,
Thanks for sharing this . I had a doubt about Day 2. I live in a hostel so getting vegetables is extremely difficult, so is it ok if I replace the Day 2 components with Day 1, i.e. vegetables with fruits?
Hi Lori ,
dont replace it , you can use veggies like ucumber , tomatoes , onion , eat cooked veggies that are available in your mess / hostel canteen .
Hi Payal,
This is Dr Harshita.. Height 5’5” weight-66 kg Due to my hectic schedule i have been eating lots of junk in last 2 years and have put on extra 10 kgs… M wiiling to go with gm diet plan but as i have continuous working hours and reside in hostel can u suggest some modifications .. also i have severe gastitis problem so can u suggest some alternative for tomatoes and oranges..will i be able to work equally efficiently with no c/o lethargy etc…
Kindly suggest me a proper diet plan to shed off these xtra 10 kgs i have gained
Hi Harshita ,
actually if your routine involves a lot of stress and physical strain , i would rather ask you to avoid this diet . it will lead to severe weakness. you can instead try the atkins diet . here – https://www.dietburrp.com/indian-version-of-atkins-diet/
Hi payal,
From 3rd day i started tea with small amount of sugar and milk because i had a headache and i eat green chili with my veggies. Is it OK?
yes no problem in taking these .
Hi Payal,
From 3rd day i started having half cup of tea with small amount of sugar and milk because i had a headache. I eat green chili with my veggies. Is it ok?
yes it is ok .
I read on day 5 – one cup of rice with 6 tomatoes, I am confused, how it can be full through out the day!. So I had one cup of rice with large number of tomatoes – tomato thokku. So is it correct or 1, can you please suggest me on day can I take chappati or idly or wheat bread with side dish combination? 2, Can I take onion chutty 3, Can i have juice on day 5
hi shubhangi ,
if you read my plan , i do not advice any carb on day 5 as it is a protein day. if you are following my version , let me know , and ill tell you hat to eat .
I read on day 5 – one cup of rice with 6 tomatoes, I am confused, how it can be full through out the day!. So I had one cup of rice with large number of tomatoes – tomato thokku. So is it correct or
1, can you please suggest me on day can I take chappati or idly or wheat bread with side dish combination?
2, Can I take onion chutty
3, Can i have juice on day 5
4, using this can you please tell me or day 6 and day 7 instead of rice. I can have tiffin instead of taking rice, thats why!
hi , day 5 and 6 are protein days , and its better to avoid any carb on these days . you can have carb for lunch on day 7 .
Hello Payal, I am on Day 5 Today and strictly following the plan along with the exercise, but today when i checked my weight, i found that i just loose 1 kg. My height is 5’11” and 90kg weight. What i have to do further ? Today i had paneer bhurji (panneer fried in 1 TP of olive oil along with 1 onion & 2 tomatoes) as per the list.
On 3rd i had oats along with the veggies, is that because of the oats its effected on my result ? shall continue and weight for 7 days ?
Hi Aditya,
1 kg in 5 days is also good loss. dont worry , every ones body reacts differently . if diet isnt getting enuf results for you , you should take a healthier way , pick up exercises and healthier diet .
Can I replace curd with milk on 5day or 2 glass n 2cup curd
yes you can
hi payal
I am in day 5 tomorrow can I eat palak panner from resturant
yes you cn have palak paneer , but home made ones are preffered . please see if that is possible
Dear Mam, I am 33 years old , and height is 163, weight is 72. I started this diet plan on this Monday , my 3 day I got my periods , what can I do.. Actually my weight is 72 in Monday, 2 nd day I reduce 1kg, next 3 rd day I was 70.4 but now it was increased it is 72 again , .but I was strict on my diet, what’s the reason, I think my periods.
Please reply Mam, give me a advices.
Hi Sharmi ,
yes weight goes up during periods . that is definitel the reason . you can wait for the periods to get over and then start th diet again
On day 6 tomatoes should not be eaten as in day 5 right? But you did not mention here..please do mention.
Hi Sowmya ,
you can have tomatoes on this day as well.
Hi..how much quantity of panner should br taken on 5 n 6 day.n on the last day one cup brown rice refers to boiled one cup or we can take raw one cup brown rice boil n have it through the sday
Hi Neha ,
1 cup ready to eat brown rice. and paneer quantoty you have to adjust acording to total prtein intake on that day . you needto eat around 55 gms protein a day . refer the protein day diet in this plan here , you can calculate accordingly. – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Hi,
I had lost around 3 kgs by the end of Day 4, but gained around 0.8 kgs at the end of Day 5? Is it normal ?
yes . dont worry, you are still at 2.2 kgs weight loss, which is good
On Day4 – Can I have Cold Coffee (without sugar) instead of plain milk as I don’t like plain milk? Pl. let me know. Thanks!
yes you can have a fruit smoothie instead of coffee. this plan works like a detox for your system , why add caffeine and ruin the agenda.
Hi Payal,
Thank you for all your advise on the plan.
I completed the 7 day GM diet and lost 4 KGs. Please let me know if i can restart the gm Diet after 1 day gap or do i go with the 1200 calorie diet.
Hi Kabir ,
I am not in the favor of repeatin GM diet before 3 weeks now . too much of any thing is not good . this diet is already too crash . plus second time around the result will not be this good if followed in continuation . its best to go for 1200 cal diet plan on dietburrp for nextr 3 weeks , then move to repppppeat GM diet again.
Hi,
After day 5 i observed little gain in weight. Is it ok?
yes , happens . dont worry .
Hi,
Can you suggest an ideal vegetarian meal plan for day 5
you can check the protein table under day 5 here – just make simple calculations. you need to eat 50 – 55 gms of protein on t his daqy – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Hi , on 5th and 6thday can we have boiled chole.
yes you can
Hi Payal
Can we use fresh coconut on day 5 & 6.
yes you can
Today is my 5th day can I have boiled chole on this day.
yes you can
Hi ,
This is a real good adaptation of GM diet with Indian staple vegies and fruits..
Can we take ‘Carrots’ as part of veg diet on day 2 and 3?
Hi ,
yes you can .
Thank you Payal for helping people loose weight correct way … Kindly guide me that on day five , can I have sprouted mung math and rasam along with brown rice for lunch ?
Hi Chetna ,
day 5 doesnt have brown rice in my version . it is a protein day . you can have all the mentioned items in your query , except brown rice.
Hi,
Please suggest alternatives to brown rice. Can they be taken on Day 5?
Hi Aj,
sorry in my version , you cant have brown rice on day 5 th . it is supposed to be a protein day , and brown rice is carb . you can have it on day 7.you can replace it with 1 roti or oats
Can we have chapati on Day 5,6 and 7 for lunch or dinner? If yes, then how many are advised?
you can have chapati only on day 7 th . day 5 and 6 are protein days . have 1 chapati
Hi Payal I am going through hormonal changes due to perimenaoupose since some time and none of the diet or excercise are working for me for weight loss … after following them correctly also . Kindly help .. I am 5’3 height and weight is 70 kg and I am 45 years old
Hi Chetna ,
because your weight is hormone related , you need to exercise / workout for 45 mins every day to be able to lose weight. while doing so , follow the above mentioned diet plan .
Can we have tomatoes on Day 2?
yes
Hi Payal ,
As I read that we can have chickpeas on day 5 and 6 …so can it be taken with curd in form of chat , with rock salt n jeera powder . Also can paneer be raken along with chole.
Thanks
Hi ,
yes you can use the above mentioned food item . :)
Hi,
After this diet, due to our regular diet weight will bounce back. To avoid it, for Men which diet we should follow?
Can you please share the diet plan for me.? I want to loose weight from 85Kg to 68Kg.
https://www.dietburrp.com/?s=1200+calorie
ypou can follow any of the diet plans mentioned here , based on your cuisine
Can I take boiled dal on day 5 and 6.k means how much quantity I have to take
yes you can. quantity will depen on other protein food intake in your diet. chech the day 5, protein table here – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/ your total protein intake should be 50 – 55 gms . based on this you can decide your protein foods by simple calculations after refering the table .
Can I have fruits on day 5 & day 6..i just cannot eat vegetables for the whole day
yes you can have fruits . hope you are having other protein foods as mentioned in the plan
Can a person with diabetes follow this diet?
Hi Pallavi , it is not advisable . but we do have other weight loss diet charts specially made for diabetics . please check which one suits you and your medicine dosage – https://www.dietburrp.com/?s=diabetes+
Is there any substitute for brown rice?
Hi Shivi ,
you can have oats / 2 small roti in place pf brown rice also
Can this diet be done while nursing?
Hi Shelly,
sorry dear , this cant be done while nursing . you will have to wait . o you can try our 1400 calorie diet plan . it will help
Hiii
I just wanted to knw dat today was my 5th day i was ok the whole day but by the end of the day there was dizziness nd i was feeling like vomiting so i had hammus and falafel sandwich i wanted to knw shud i continue the diet or not
Did it wasted my all the 4 days
Hi Aditi ,
you can continue. dont worry .now as the days proceed , anyways the calorie intake wil go on increasing so its fine , it wont harm your health
hi everyone,
i am 24. i was 78 kgs when i decided to follow this plan about one and a half month ago and lost 4 kgs in 7 days i was super excited and followed healthy diet plan and lost a total of 11 kgs since my start . i started GM again from today and my goal is to reach 57 kg. hopefully i will achieve it soon. i am writing this here to motivate all the beginners. yes, you can do it.
is there any after effects after GM diet? what precautions we should consider?
Hi Nisha ,
Yes the weight might bounce back . you can do any of our 1200 calorie diet plan that suits your cuisine. this will help you in maintaing the lost weight and refilling the nutrient stores of your body .. helping you in losing further weight.
https://www.dietburrp.com/?s=1200+calorie
Can i have paneer with normal salt sprinkled on it and i dont like raw tomatoes ao any other alternative for that and can i have sprouts on day 5 and day 6
Thnk you
Hi Aditi ,
Yes you can have sprouts on day 5 and 6 . you can sprinkle rock alt on paneer.. and replace raw tomatoes with oranges.
Hi Payal,
Me n my wife are following gm diet n we r in to day 3 now. Pls can u suggest after this 7 day routine how can we keep in loosing weight and maintain it.
Thanks
Hi ,
you can follow the 1200 calorie diet plan on dietburrp , based on your cuisine . check this link – https://www.dietburrp.com/?s=1200+calorie
i hv one queries that from which day i can take salt.
Hi Pallavi,
you can take rock salt on all days. and regular salt from 7th day .
Thank u payal for ur reply
:)
Can I have a normal cup of tea daily as I m addict of this.
yes you can have 1 cup of tea once a day , or half cup of tea twice a day in my version of Gm diet plan
Hi Maam,
I had 4 egg whites, 200 gm panner fried with one onion and tomato and chat masala in a spoon of oil , and 5 oranges on day 5 .
is this ok..
Can i continue the same on day 6.
yes its fine , you can increase the quantity of intake. on 6th day