7 days GM diet plan is something everyone wants to follow for quick weight loss. GM Diet is very popular all over the world for the fact that it leads to very fast weight loss. There comes a time in the life of every overweight person, when they are ready to follow any hardship to lose some quick kgs. GM diet is the rescuer. The original diet is full of nonveg food items and stuff you would find hard to assemble. Hence, we have worked on an easy to follow Indian vegetarian version of 7 days GM diet. Read on for more info.
Benefits of GM diet:
This GM diet was assembled by General motor company for its employees. This is why it is named as General motor diet or GM diet. This 7 days Diet plan has many benefits because of the way it is designed.
- Quick weight loss: The biggest benefit of the GM diet is that it helps in quick weight loss. Most people drop around 3-6 kgs weight in just 1 week. Miraculous isn’t it?
- 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: 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.
Do’s 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.
Don’ts 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, it’s time now to take a look at the actual Indian vegetarian GM diet plan.
Day 1:
On the first day of this plan, you are required to eat only fruits. The quantity of intake is not defined, and hence you can eat till you feel full.
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My Take:
To make this healthier, I would suggest you to –
- Include a huge variety of fruits. Involve all colors of fruit to get maximum benefits of the antioxidants. Red, yellow and green eat them all.
- Wherever possible eat fruits with the peel, this will help in increasing your fiber intake. Like in case of apple and pear. This fiber will help you keep away from hunger pangs and will make you feel full.
- Citrus fruits like pineapple, orange, lemon, sweet lime, strawberries will provide you with a lot of Vitamin C. This will help you in flushing off the wastes and keep a good shine on your face and hair.
- Eat all melon fruits – Melon fruits are high in water content. They will lead to increased urination, helping you flush the toxins and also water weight. This is specifically helpful in cases of water retention.
Day 2:
This is your vegetable day. This function is similar to fruits. The variety ensures that most micronutrients are provided to the body. You can boil them, steam them, have it raw or make a soup out of it. You can have 1 cup of baked or boiled potato too.
My Take
- Have the boiled/baked potato for breakfast. This will ensure a good and energetic start to your day. If you don’t like only potatoes, you can try this apple and potato salad.
- Use 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. 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 don’t like eating plain paneer, I mean it is bland and I doubt if anyone really could eat it plain. So I suggest you grate some carrots and lots of chopped Bell pepper (very good for weight loss), onion and tomatoes. Make paneer bhurji (something like scrambled egg) out of it in 1 tsp olive oil. I used a lot of spices like cardamom, cinnamon, cloves for taste.
- If you like soups, you can make a vegetable soup as well as add small paneer cubes to it along with some chopped veggies on top.
- If you are an eggitarian, you could replace paneer with egg whites.
- Some websites suggest eating Brown rice on this day. I found it irrelevant. Brown rice is not protein for sure.
- 6 tomatoes can be easily used in diets or as a juice along with other veggies.
Day 6:
This day is more or less like your day 5. You can incorporate similar foodstuff in an increased quantity if needed.
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Day 7:
On the last day, you can continue to eat the vegetables as well as fruits of your choice (avoid the high carbs ones) along with a cup of brown rice at lunch.
If you have done it all, at the end of the week you would find yourself weighing lighter than before. I observed that every time I fought hunger while following the plan, I was full of demotivation and moreover, I wanted to give up instantly. But I tried to control that emotion by telling myself that 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 the book.
Learn More:
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Can I eat cheese on day 5
yes . a little
hi
i have done this diet once and planning to do it again.
i did not lose fat around my stomach then.
what should i do in order to reduce fat around my stomach in this diet.
Hi Chaitanya ,
diet plan alone cannot help you for spot reduction . you need to work the muscles of that region out . anyways 7 days are not enough to burn belly fat . check this – https://www.dietburrp.com/?s=belly+fat+
Can we eat vegetables and fruits along with protien on day 5 ?
yes . unlimited.
Hi …today is my 5th day and I haven’t lost any wait….I’m following the diet very seriously. …pls help.
are you on medications or your periods near by ?
Hi Payal,i haven’t any medication but I have knee problem so I can’t walk speedily or everyday but I do some exercise.only I take one tablet of cholesterol nd for knee aur vedic new cart oa.v r jain I want to keep jain upvas what I must eat after this please suggest me.nd what further to do.ok.thanx for reply.mManju
hi , you can follow any of our 1200 calorie diet plan according to your cuisine. this will help you maintain the lost weight and lose further weight
Hello Payal,
Today z my 3rd day of GM diet n I hv lost 2.3kgs already.
Tomorrow z milk n banana day,
Can i add roohafza in milk z I cannot drink plain milk.
Also I used to eat soaked almonds in morning everyday which now I hv discontinued in GM diet.
Z it OK if I hv soaked almonds during GM diet?
hI sHELLY , YOU CAN HAVE SOAKED ALMONDS , AND ADD VERY LITTLE ROHAFZA , AS IT HAS SUGARS .
Hi Paul I m58year old height5’7,weight 81kg it’s my6th day of g m diet but I don’t loose half kg,i strictly follow ur plan ,what could I do next.please suggest me.
Hi Manju ji , are you on any medications ? do you have any physical ailments ?
Hi
I am on 4th day of my GM plan, This morning I ate 3 bananas but with full cream milk. Is it okay to have full cream milk or should I start with day one again.
oops … full cream milk will d more harm . please check your weight . if you lose you are lucky and can continue to follow . if not then restart
hi my name anita & i hv one qus..that Blood Group Also matter to reduce wieght
ya there are some studies that suggest that it does .
Hi payal
This is my day 1 to this diet . I have some queries can i put salt in my vegetables tomorro and whn when can i have salt in the diet and also i have acidity which leads to headache and severe consitpation issues and i workout everyday for about 2-3hrs . What changes shall i do in the diet so i can workout as well as no acidity problem.i am having inch loss by my workout but the weight loss is too slow so i want to do this diet. Thanks in advance.
1] you can use rock salt / black salt instead of regular salt on all days.
2] for acidity , try to eat something every 2 hours this will keep your acids low.
3] 3 hours workout with GM diet will give weakness. just workout for 1 hours that to medium pace.
Hi….can i have skimmed curd instead of milk on banana day?
yes you can
Hello payal..thanx for guiding us.. I just want to know about 7thday of this diet plan. Can u suggest me some recipies for day 7.. And can i have juice on this day.? Will be very much thankful to u.
Hi Irfan , My pleasure . you can have fruits , veggies , and salads along with buttermilk , and other fluids . these things can be eaten the entire day . lunch menu has to be brown rice + a little dal / sambar . receipe of broen rice is same as vegetable pulav / vegetable daliya , only you need to add a little extra water .
Hi Payal,
I am on my day 3 of the Plan, i could follow the plan but i feel that am consuming little more quantities. I doubt is this because of fullness or really consuming more…
by any way this affects the outcome
Thank you.
if you stick to the prescribed items of the given day , then it should not affect the weight loss
I ate raw tomatoes on 6th day of my GM diet plan.Does it going to impact my diet plan and will make me gain more weight ?
What are the side effects of eating tomatoes on day 6?
Hi Tripti ,
dont worry ,
no side efects at all. tomato on that day is allowed
What should be the diet after 7th day.. I need to loose 25kgs… How to follow GM diet to loose 25kilos.??
Hi Prerna ,
repeat GM diet plan only after 2 weeks gap , not before this . meanwhile you can follow any of our 1200 calorie diet plan
Can I consume meat free substitute like Quorn on the protein day?
yes you can
Dear Payal, I followed this plan a few minths ago and found it effective. I’m now ready to start it all over again. A few doubts…can tomatoes be included on day 2 and 3? Can I have almond milk on day 4? For day 5, I tried to make paneer out of skimmed milk at home but it didnt turn out good. I only get full fat paneer where I live. Can I substitute paneer with low fat cheese like halloumi or feta?
Hi Sv ,
1] tomatoes on day 2 and 3 is ok .
2] almond milk on day 4 is also ok
3] yes you can have low fat cheese , but not entirely .. have 1 serve paneer and 1 serve feta cheese
Hii Payal,
TOday is my 2nd day of diet…yesterday i had fever and taking medicines..Can i continue the diet plan?
if you are on antibiotics , please discontinue the diet . antibiotics will require you to have proper foods , or else they will cause acidity and your fever will worsen . you can re start the diet once you are better
Hi Payal
l am following ur version of GM diet dis week..I lost about 3kgs
I have done dis diet before but found it very hard..ur version of dis diet has made it all d more interesting n easy…Thanks once again for simplifying dis diet
oh wow ,
i am glad i could help you . :) thank you for giving me this wonderful feeling !
Hi Payal,
Can you suggest and help me to lost my weight, Once I was in GM diet plan it will reduce around 3.5kg, then It will nicely increase around 2.5 kgs! I need to lose almost 10 – 15 kgs. So can you please suggest any tning? apart from 1200 cal diet and GM diet. I lost my confidence actually!
Hi ,
Dont lose tour confidence dear , there are so many other diet plans that you can try ,
– liquid diet
– low carb diet
– atkins diet
– intermittent fasting diet
–
–
Hello mam..I started my GM diet today..m a banker..I mistakenly took 1 chapati in my breakfast..whereas the day included 1 Apple,1 cucumber,half papaya and half melon. Do I have to start all over again?
yes plz , because is just 1 st day , there is no har m in restartin
After completing this plan. Then started again this plan
please maintain 2-3 weeks gap between following GM diet
Hi payal
I am 5.2 and 59 KGS in weight. Can I have boiled corn on day 1 or 2 of the diet plan
Thanks
Preeti
Hi ,
you can have it on vegetable day , but not fruit day
Hi Payal,
Kindly also note that i am doing brisk walk of 2-3 hours a day since the start of the diet including today. feel energatic
Hi Payal,
I am on my 4th day of the diet plan and had 1 small cup Mango juice on day 2 & 3 and also eat melons & vegetables in good quantity whenever i was hungry on the first 3days. on 4th day had Banana shake and cabbage soup only. Pls advise should I continue or not
My weight is 82,Height is 5.8 Age is 41. and what to eat after 7th day onwards
Hi ,
have you seen any weight loss ? if yes , then you should definitely continue following the diet
Hi Payal it’s my 3rd day and I had subway veggie delight salad with fat free sauces. It is ok or should I discontinue and start again?
its ok .. :) dont worry
Hi Payal, I have started the GM diet plan 5 years back and couldn’t continue due to no much guidelines. I am really happy to find your version of the GM diet plan, which has elaborated steps as how to follow each day. I have followed this once 3 months back and got good results of losing 3kgs.
My question is today I am on the second day of the plan and I have consumed 1 cup of sprouted green gram dhal salad(with onion, lemon and little salt). Will it effect my diet plan.
Also pls let me know can I have sprouted beans like kidney beans, green gram dhal, horse gram etc. if yes, which days I can have.
Is it ok to have fruits and vegetables during 3rd day onwards along the other mentioned chart?
Can I have tea with milk during all the days (without sugar)?
Thanks,
Shailet
you can have sprouted salads on day 5 and 6 th but not on other days . dont worry about this one , if the quantitry wasnt much .
day 3rd- yes you can have fruits and veggies
if you are addicted to tea , you can have 1/2 cup 2 times or 1 cup 1 time of the day , everyday . with as little sugar as possible , and without sugar is much better
Hi payal
On 4th day can I add dry fruits like dates and almond in milk
you can add a few almonds . but not dates
Hi Payal,
I am 26,weight 89 kgs, height 5’8″.. I am on 6th day on gmdiet. I am following strictly as mentioned in gm diet. i didn’t do any workouts, but walked around 40 mins day. when i checked there is only 0.6kg diff from first day. i donno why…. can you help… Does gmdiet not work for everyone.
Hi Sandeep,
GM doiet works in 95 % cases . the remaining 5 % is mpstly due to hormonal imbalance or medications.
Hi, I am ayesha, I am age is 25 ,but my weight is 85, height is154cm, fast weight loss please help you , what time in sleeping hours?
Hi Ayesha ,
sorry i dindt understand your question
Hi,Iam ayesha, Iam 25 years in age,but my weight is 85, height 154cm what kg weight loss in week ,what followed the diet fastly weight loss please help you
Hi Payal,
One more question are we not supposed to have mangoes on Day 1? Please also let me know the days where mangoes can be taken. Additionally please advise on the fruits allowed on Day 1.
Thank you.
Hi Diana ,
you can have all juicy fruits and citrus fruits like melons , orange , pineapple , apple , grapes , and any other .. just avid banana, mango , custard apple , chikku on day 1 . you can have mangoes on day 4 in place of banana
Hi Payal,
I am Ankit. I am 26, Height 5.9″, Weight 82 Kg. I want to lose belly fat. I go to Gym daily. I do cardio for 3 days including of one day of aerobics & 1 day for Zumba & body building exercise for 3 days. Can suggest me a good diet plan by which i can lose belly fast fast first & can consume the adequate amount of protein , carbs & Fiber.
check out this page – https://www.dietburrp.com/?s=1200+calories+
Hi m on 3rd day of this plan.But I had upma & 1 cup of tea in d morning..does it will affect my plan?plz reply
Hi Mansi ,
upma if eaten more than 100 gms will affect your weight loss a bit (500 – 800 gms). if that is ok with you , you can continue .
Hi i m amna , age 28 ,weight 90, height 5’2 i want to loose 30 kgs how can i loose thru this diet plan plzhelp me mein boht pareshan hoon
Hi Amna ,
you can follow this diet plan and lose 2 – 3 kgs of weight in a week . then follow any of our 1200 calories diet plan for 2-3 weeks and then repeat the same cycle.
my self sadiq malik in jammu my
height5:10
age20yr
weight… 97
bhout work krta ho but loss nhe ho rha ha yr
you can consider following the above mentioned diet
Can this diet work at the time of expecting periods or during periods.
yes it works , but you will not get a cleare picture of how mych weight you lost . so if you havent started yet, wait till your cycles get over
can I hv knorr or ching’s veg soups on day 2?
home made s oups are best .. you can find some easy soup recipe here .. https://www.dietburrp.com/category/health-recipes/page/3/
Hi,
I have a doubt that on Day 4 we can take 4 glasses of milk and if I am adding 1.5 t-spoon sugar in 1 glass of milk or in banana shake then will it be ok? Also can I add any flavour like chocolate or rose in milk ?
Hi Payal ,
you can add flavours , no issues , but please avoid adding sugar , as it will gove you too many empty cals . u can use sugar free.
I am 27 year female, height is 5 ,3 and weight is 67 kg. i do daily minimum exercise half an hour (its almost 1 year practice) . I still over weight. so if i follow this diet plan i can reduce 5 to 6 kgs ?
yes you can. increase your exercise to 45 mins.
Is it Okay to have Chikku on Day1?
no dear ..
Hi.. Today was my third day of GM diet and i am feeling kind of demptivated as my weight hasnt even dropped by a gram. I have followed the diet strictly with no deviations. I have read it at a lot of places that most of the weight loss occurs in the first 3-4 days. Could u please help me understand why i didnt lose any weight.
Hi Khushboo.
Are you on any medications ? expecting your periods ? do you have any medical ailments ?
Hi, payal
I m 34 years old, my weight is 80 kg, heigjt is 5 ft. 6 inches.,i had thyroid 4 years back, but now its normal, had done regular blood check up for tsh, and foundno thyroid, only my weight has increased
Actually, i want weight loss on day 5 u said to have banana, but i cant eat banana, bcos the time i eat banana i have got stiffyness in my legs, so can u suggest other fruit
you can have mango or chikku instead of banana
Hi for day 1 can you eat coconut too?
nope , but you can have coconut water
Hii payal,
I m Tanushree, I m 18 yrs old n my weight is 63 Kgs n height is 5 inches. I m nt having thyroid BT wanted to lose 8 kgs,being a dancer it’s very difficult fr me to dance with heavy body ,so could u plzz suggest me how to lose weight.
Hi Tanushree,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – 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. – 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.
Oops… I have just completed day 3…and I think I made a mistake… I have included mangoes in fruits group and hence ate a lot of them in day 1 and day 3…It was particularly asked to avoid bananas, but nobody said anything about mangoes… Now only did I read that mangoes can be eaten only on day 4…
o0 please repeat the diet again .
i am 22yrs ols, 51 kilos. ht 160cms…my bmi is ok..but im heavy around the waist..i have a very punjabi look……will gm diet help???
you are in your right weight . i wont recommend gm diet to you , but if you feel that you need to lose inch wise , exercises are a better option , they will tone you up and give you fabtastic results with a great looking body
Can we add salt and pepper to salads and potatoes?
Hi ,
pepper yes , and use rock salt instead of regular salts.
Hi Payal,
One more doubt
On day5,can we take listed protien prescribed foods throughout the day or only for lunch?
Thanks
hey ,
you need to eat protein foods through out the day . make sure the proteins you consume sum up to provide you atleast 50 – 55 gms.
Hi payal,
Am on my day4.so far 1kg down.will it go down further??
On day 5, can we eat 3 tomatos+3 oranges instead of 6 tomatos.
Can we eat boiled r raw chickpeas?
Thanks
Hi Padmini ,
yes , yes and yes :)