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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I’m allergic to bananas. So what can I substitute for day 4?
you can have mangoes / chikkus
Mam, can I have Luke warm water with lemon and honey in empty stomach every morning while following this diet chart?
yes you can , it is best to avoid honey , or add in very little amount
Can I have cooked veggies and milk on day 1. Or only fruits . Can it be in any form as juice
no veggies and milk on day 1 . it is only fruit day . you can have fruits in any form . but without added sugar
Can Day 1 be fruits and vegetables?
nope only fruits
Hey there! I underwent this GM diet and have seen a noticeable weight loss & today is my 7th day of the diet. I would like to know if i can repeat this diet and start it by tomorrow itself coz I’m looking forward to a leaner body on an occasion which is just 8 days from today.Please guide me with this. Will I be able to lose same kgs as much I lost in the first week?
Hi ,
as i told you earlier , following this diet for more than a week in 1 month will lead to serious malnourishment issues . what is the point if you look thin in the function but your face looks lifeless, pale and tired . Rather follow our 1200 calorie diet plan for rest of the month and maintain the lost weight . you can even lose further weight with this. after the function get over you can repeat the diet and lose further weight .
Hi Payal, your article is very helpful and encouraging to loose weight. I am currently doing GM diet in 4th day and on second day I had one wheat bread, do you think it will work or should I restart again. Thank you very much
how much weight have you lost ? if you havent lost any weight yet, please do start again .
Hi Mam,
I am following this diet from few weeks but i reduced only few kgs weight, i want to reduce belly fat and breast sizes.
Can please give me suggestion for reducing belly and breast size.
https://www.dietburrp.com/?s=tummy check this
Hi mam , I m 57kgs 5 3′ and 22 years old . I am gonna start up with 1200 calorie plan . I jus have a few queries before that . I get hungry after every 3 hours , so what shd I eat at such times ? Secondly, I step out early in the morning and so skip my breakfast at times . So can I have honey corn flakes which I generally do hav ? And thirdly , I do eat chicken at times and it’s not mentioned in the plan , so do I need to stop ? Or when can I eat if I can eat it ? Plz revert mam , as it will be very much useful
1] you need to eat the allowed item of the day every 3 hours . if you want we can plan a proper schedule for you . you can refer to this page here – https://www.dietburrp.com/diet-services/
2] cornflakes and honey is not allowed every day while on GM. you havr to eat the type of food prescribed for that particular day . if this doesnt suit your routine , then please dont strain your bidy by following such difficult diets . you can just follow a low calorie high fiber diet for weight loss.
3] chicken is not mentioned in the plan because it is a vegetarian diet plan you can refer this link for non – veg version of this diet – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Today is my last day of the GM diet. I underwent this diet to reduce weight for a function which is just 8 days from today. I saw a noticeable reduction in my weight. Can I repeat it tomorrow itself to lose more weight before the function?
Hi ,
it is really not advisable to follow this routine back to back . it will give more side effects than weight loss. please follow the 1200 calorie diet plan we have on diet burrp to maintain this lost weight . and look fresh and healthy for your function
I forgot to have 6 tomatoes on day 5, can i have ’em on day 6 instead?
yes you can
I am 5.1 and almost 7o kgs, am on 3 day of GM diet, but no finding much difference in my weight.
you will not se much difference if you are in your menses or epecting your cycle. you will not see weight changes if you are on medications …
Ok thnk u so much mam .. For u guided .. I won’t follow GM diet plan .. Can u help me out with some other diet plan ? Which will help me in a bit of weight reduction .. !!
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.
Hi Mam,
I am veena, 34 years old weighing about 59 kgs & height about 4.9 feet. I am a veggetatian Can I start GM diet ? will it help me to loose weight as well as my tummy fat? will be there any side effects? please revert
hi veena ,
GM diet has some side effects they are mentioned above. this diet will not help you in spot reduction. for spot reduction you will have to do tummy specific exercises. GM diet will help you in over all weight loss.
I forgot to have 6 tomatoes on day 5, can i have ’em on day 6 instead?
yes you can
Hi mam.. I would like to start this GM diet plan .. I m 22 yrs old weight 57 and height 5 3′ .. Will it help me to reduce belly fat and weight loss ? Also there won’t be any side effects na ? :) plz revert ..
Hi Devyani ,
you have just 3-4 kgs extra , instead of going on GM diet , you can rather start exercising . this will help in spot reduction , losing belly fat . you can target any specific area where you think fat is accumulated . GM diet will lead to over all weight gain , and this will nt be much effectinve in tummy reduction . side effect are there . you miht even gain back the lost weight. healthy is anyday better . GM diet is for different slot of people . you are young and just overweight by a few kgs . so i would suggest you otherwise ../
Hi
Thank you for your reply. and one more doubt can i use chilli powder, salt and spices in boiled vegetables.
yes . just use rock salt / bacl salt instead of regular salt. spices are ok
Thanks a lot Dear Payal for responding me out of your precocious time and motivate people.
As I am a mother of 2.5 year old baby girl and I had undergone to C-section delivery. My height is 5 feet and weight is 68 kg so would the plan can help me to reduce weight without exercise.
your quick response would be appreciable.
Hi Kamna,
thanks for your kind words. yes it will help . but ofcourse i need to mention that when the same diet followed with some sort of exercises, will give much much better result and faster results.
Is it okay to eat avacado’s as a vegetable?
its is actually a fruit . you can have it on fruit day . just avoid on day 2 , other wise you can have on all days . but in limitated quantity.
Hi
Can i have lemon water on every day morning.
Can i have green tea every day.
yes and yes :)
Hi, I have started GM diet today and craving for coffee as I am doing job.so can I have a little amount of coffee
yes 1 cup is ok if you are addicted to it . anything that allows you to follow the plan perfecly for the whole day is ok /.
Hi
Can i have lemon with hot water on everyday morning and Green Tea
yes you can
I’m on my 4th day of this diet… instead of vegetable soup is it OK to have saffola oats ??
nope dear . you cN HAVE oats on 7 th day in place of brown rice .
Hello mam…thanks soo much for ur timely suggestions and advices. It’s my 5th day of the diet. So far I have reduced 2 Kgs. Will it drop more by the end of 7th day?
it can drop .
Madam,
Please advise me whether I can follow GM Diet Plan since I am on medication for acidity and vertigo and some vitamin tablets using. Please advise me in this regard.
Hi ,
if you have acidity issue , it is best to avoid such crash dies and follow an healthy diet instead.
Can dal be considered in this diet….without butter or ghee tadka
yes , you can have it on day 5 and 6
Can I include mangoes on first day??
nope
Hi Payel,I have a query,along with all your suggestions can I have tender coconut water daily and tender coconut flesh-malai?
yes you can have
Can I include Red Plums?
yes you can . just dont eat too many . eat in limited amounts only
Hello there!! Can I include Red plums on fruit day & even on remaining days when fruits are to be opted?
yes you can , avoid too much of any sour fruit including plum . this will make your teeth sour and you will not be able to consume much of other fruits. hence eat in limited amount
Hi Payal, iam on 5th day of the GM diet and have lost 4 kilos, once i finish 7 days. when can i repeat this diet again. I have a target of wanting to lose 30 kilos
wow devina ,
congratulations. i am against the idea of following this plan back to back . it causes malnutrition and health will be at stake. please follow this diet pnly once or at the max 2 times in a month. to make sure your e=weight loss is permanent .
Can we substitute bananas for other fruits on day 4 …as bananas don’t suit me
you can have mangoes or chikkus.
Hi Payal…can we follow this diet plan while breastfeeding?
Hi Robin ,
no dear , this will affect your bab’s nutrition adversly . please let the little one be . follow our `1200 / 1400 calorie diet plan for weight loss . this will not affect your milk supply and at the same time help you in losing weight
Hi, Thank you Ma’m for suggest this.
I am 22 year old (Boy), weight: 60KG , Height : 5’8″.
Can I start this diet!?
I don’t want to reduce weight, I just want to restart my system of body.
I have constipation problem, This diet is helpful in it?
Hi Abhi ,
please dont follow this diet . this is not a solution to your problem. please see this – https://www.dietburrp.com/how-to-get-rid-of-constipation/
Hi payal..
I am on my 5th day…. is it ok to make burji with paneer and egg with bell pepper, onion n tomstoes?
yes . you can actually make egg bhurji and paneer burji as seperate dish instead of mixing them both
Hello Mam, can we take musk melon , few grapes and pomegranate on first day of this diet plan?and one cup of skimmed milk?
everything else you mentioned is ok , just avoid milk on day 1
Hi Payal,
Today is my 4th day. Can I add some sugar in milk on day 4 ?
a little will do . its best to ass sugar free
Hi..I am breast feeding my 6 Month old who is taKing solids already. ..Wii this diet affect my baby adversely?
if you are feeding more than 3 times a day , please wait before starting this diet .
Hi payal
I am on my day 4. N have 2 go out for dinner due 2 some urgent plans. What can i have dre
you can have milkshake . sorry nothing else allowed
Thank you payal
Can I use low calorie sugar during the diet
do you mean suar free ? sugar substitute ? yes you can
Hi
Payal,I am on 2nd day of the diet.As my overies removed due to PCOD problem,i am taking estrogen and calcium substitutes .Can I continue it during the diet
Hi Jyothi ,
ofcourse you can
I am on gm diet plan. This is my second day from morning I had only vegetables. Evening I had rice with curry. Can I continue with gm diet or should I restart.
I am afraid you will no get much results . please restart dear .
Thanks Payal for posting this helpful vegetarian diet plan. I followed this few months back and had very good results. I am now doing this for second time (after 3 months gap) and I had some questions –
1. Can we include Sprouts from Day 2?
2. Can we have Curd from Day 2? or should Curd be avoided at all
Hi Pavan ,
I am glad my plans helped you. sprouts are not allowed on day 2 . you can have them on day 5 and day 6 . curd again is protein and can be had from day 5th . on day 4th you can replace milk with curd if you wish .
vegetable soups are allowed on which days of GM diet?
you can have them day 2 onwards .. every day
Hello, today is my first day of gm diet plan.i just want to clear that can i use cucumber and tomato in diet as they both come under fruit category.
Hello ma’am, I’m 20 (5’5″, 73kgs)
When can I have dal in the entire diet scheme?
And could you suggest an alternative for brown rice?
Hi Rhea ,
You can have dal on day 5 and 6 . ypou can replace brown rice with daliya . or 2 whole wheat flour phulka without ghee
Hi Payal
A quick question, I am on medication after my spine surgery. Can i follow this diet? If not can you suggest any other diet??
Hi Manu ,
nope . please dont follow this , this is very low calorie and because you are on medications , it will make you acidic and will not give results as well. you can follow our 1400 cqalorie diet plan for weight loss
Hi,
I have PCOD and my weight is 69 kg. I am 23 years old. I have started the diet today. Can I lose weight by following this diet? Will my PCOD affect weight loss?
Hi Sonam ,
yes you can start , dont worry. pcod may make you lose lesser weight in comparison with others , but that not true in all pcod cases . so trust your bosy and follow properly. do let me know the results . all the best !
Hi….no I’m not on any medications and I’ve already attained menopause for the last 7 years. I’m 53 yrs old.
ok , age can be a factor . i am really not sure in your case , this rarely happens . you should try our other healthy versions of diet sometimes , some people do not react well to low calorie diets .
Hi Payal ,I m some hope after 7days I loose 1kg now I follow this I had 1st two glass water than lemon then whey protein,than green tea without sugar two cup with 25 gm murmurs than9 .30am fruit any melon 250gm 11am some salad,in between 1-2 pm v take some salad with one chapati or galiya nd green veggies some time long whole grain dal,at 5pm one cup coffee nd7 pm one mango rice green veggies or dal.whag changeiI required.
diet is ok .. do 45 mins workout too.