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).
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.
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Day 7:
On the last day, you can continue to eat the vegetables as well as fruits of your choice (avoid the high carbs ones) along with a cup of brown rice at lunch.
If you have done it all, at the end of the week you would find yourself weighing lighter than before.ย I observed that every time I fought hunger while following the plan, I was full of demotivation and moreover, I wanted to give up instantly. But I tried to control that emotion by telling myself that the GM diet is about restricting food groups on particular days and not about remaining hungry. So I went on to eat what was allowed until I felt my stomach was full. This at least helped me in finishing what I started.
Note – I may have modified the GM diet plan a bit here and there in the best nutritional interest of the readers.
Buy Detailed Indian Vegetarian version of GM Diet Plan ( 7 days GM Diet with Recipes )
You can buy a detailed 7 days Indian Vegetarian version of the GM Diet Plan.
- This GM diet is planned on the same principle mentioned above in the article.
- It has detailed recipes. Simple to make as well as easily available ingredients. Now you don’t need to spend your week eating only sliced cucumber and tomatoes in the name of salads.
- Read More about theย book.
Learn More:
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Hi,
Can I add milk or fruit on second day?
Pl suggest
nope , you can have soups
Hi Payal,
Thanks for your earliest reply.I can have milk and paneer both in my fast. Tell me the quantity which i have to intake to fulfill the diet plan. Also for 7th day i can take the same?
Please respond asap.
Thanks
nope , 7 th day is carb day , ypou can have fruits and veggies for the rest of the day .. and you can have 3-4 glasses of milk and 250 gms paneer
Hi Payal,
Awaiting your reply . Please reply soon.
Thanks
Hi Payal,
I am on 5th day of this diet plan. My concern is from tomorrow Navratri occasion is starting. And for whole 9 days i do fasting. Can you please suggest me the food which i can replace with the GM Diet plan for 6th and & 7th day so that it would not affect my dieting plan. Can i take fruits only for both days like watermelon , melon , apple and orange?
Please respond me at the earliest.
Thanks
Hi ,
I am afraid , but 6th day is protein day .. can you have milk and paneer in your fast ? rest of the time you can take the mentioned fruits
HI Mam, Let me thank u first for your Great Help.. It means a lot for all of us!!
Im on 5th day.. I made Pesarattu(1cup Moong dal+Coriander+GInger+1Tsp Rice) with combination of 1 capsicum & 8 Tomato chutney.. i can make 8 pesarattu out of that batter..
I had 2 in the morning had 3 liters of water.. & gonna have 2 pesarattu with cucumber & tomato chutney for lunch.. Im really confused about evening snacks & dinner & even water content.. Plzzz help
you can have 2 oesarattu for sinner as well … water intake should be 3 iter an above ..
Mam,
I am a male aged 36 years currently obese with 96 Kgs and 169 cms. I am currently with truncal obesity and acquired BP. Currently on medication. Please help me to increase confidence loosing weight.
I am a non vegeteraian. I will start with the above 7 days diet and respond.
Is there any benefit avoiding rice in form of dosa, idly, or rice? If so can we substitute it with other cereals?
regards,
Kanthaswamy
Hi ,
you cn follow the above mentioned diet for a week , and then follow the 1200 calorie south indian diet plan on dietburrp . this will help you . and all your rice and dosa related questions are answered there
Hi…i have started following the GM Diet plan..its my 3rd day today…the plan suggests to have banana on 4th day. However, I am allergic to Banana..it gives me severe stomach ache..plz suggest if i cud replace banana with any other fruit. Thanks!
You can replace banana with other hi carb fruits like chikku , custard apple and even mango if available
Hi Payal,
I am following this DIET plan and today is my Day 5. (total this is my 6th time).
Its a good and healthy DIET plan. I lost 2.1 Kgs in First 4 days so feeling motivated.
On Day 5 I had
i. Paneer bhurji in Breakfast
ii. A Bowl of BROWN RICE in lunch + a bowl of curd (small size)
iii. Planning to have small BOWL of BROWN RICE in dinner + Small ball of RAW Paneer.
IS THIS FINE ??
Any suggestion for Day 6 OR Can Day 5 be repeated as-is on Day 6 ?
[waiting for a quick response. :) Thanks in advance]
Hi,
I m sorry but brown rice is not allowed on day 5 and 6 in my version of GM diet . Day 5 and 6 are protein days .but if you are following the general versions available on net then you can repeat thesame items that you have mentioned. just dont have brown rice for dinner `
hi i dont take mild or dairy products is this ok .or is there a subsitute
It is ok .. you can have soy milk if at all ..
I am on my 4th session’s 7th day. I hv been undertaking this over the last five years yo shed extra kilos gained during the year and happy to have lost 3.5 kg from my earlier frame of 82.5 kgs and am sure by tomorrow I will be lighter by another half kg.
Thanks Payal Banka.
Thanks GM diet.
Hi payal. I m deepshikha.
I m not clear about how much salt we can take n on which days should we take.
I m trying to lose weight for past 1 year but get demotivated very soon without results.
I want kickstart results with this plan so to have high motivation
no salt on any day … if you really really wish to add some , you can use rock salt in limited amout ..
Hi! Im on day 6. I ate half cup of rice for breakfast, half cup and veggies for lunch, jicama as snack. Can i have an egg for dinner?? Thanks a lot!
yes you can
Hi Payal, waiting for the reply!
Hi payal
I am 22 years old. Today is third day for till now I can’t feel any change. In day one I had 4 badam by mistake and a cup of butter milk. I feeling demotivated. I have doubt can I take this diet back to back because I want to reduce my weight soon as my marriage is on November 6 . and another thing I am taking bed rest as I have leg fracture whether this is affecting my weight lose.
Waiting for your reply thanks in advance
Hi Lavanya ,
are you taking pain kilers ? they interuppt the weight loss process..
Can v eat besan ka chilla on 5, 6 or 7 th day?
day 5 and 6 yes …
Hello Payal, yes my dates are nearing. 25th is my date. Thank you for the encouragement.
Will I be allowed to eat roti Sabzi on 8th?
Also in general I want to know, is besan healthy? Is it good for weight loss?
yes it is ..
Hi Payal, many thank for ur earlier query reply.
I’m on day 2nd. I haven’t lost a bit. Can’t find any changes also. Is it normal? Just feeling little de motivated. I followed the diet exactly the same but I’m having half cup tea in the evening. Shall I stop tea? Kindly Let me know. Thanks!
Hi Neha ,
you have done it for just 1 day as yet , and you are already demotivated ?? please dont be .. it will happen slowly … just keep on doing as it is required . 1 cup tea is allowed so dont worry .. i hope your chums are not close by , as you will not get exact weiht statius in that case .. also if you are on medications , results will not be clear .
Hello Payal,
It looks like a wonderful plan. Thanks a lot for all the efforts you put in by researching and testing on what will work and how it will work.
Just had one question. Can I have a cup of black tea with normal amount of sugar all the 7 days.
Regards
Hi ,
thank you so much for your encouraging words . it really motivate me to do better each time.yes you can have the cup of black tea .. if possible add sugar free instead of regular sugar
Hi Payal,
My name is BK(Male 30) 100+KGs and want to start the Diet what would be the best diet to reduce weight in safer way without effecting anything…
Please reply
a11balakrishna@gmail.com
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. โ https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Right now i am in day 4 but, For Day 5 i am little confuse.
Can you please reply likewise, what to take in Breakfast, Lunch and Dinner?
replied your email
Hi Payal
Can i have soya milk instead of slim milk??
Thanks
Swati
yes you can
HI Payal,
can i have brown / white rice along with Paneer on Day 5?
no rice … on protein day
Can I do SHANK PRAKSHALANA (VARISARA DHAUTI) after 5th day of GM diet plan?
yes you can
Hi Payal, ur modified plan is v helpful. I’m planning to start the diet from tomo. Can I continue this first back to back week means 2 weeks continuously? I really wish to loose 5 kgs in 15 days. Is it advisable? Pls reply soon.
Is nariyal pani allowed all 7 days? Almonds?
nariyal pani is allowed , almonds i allow too.. but it is really not advisable to follow this diet for 2 continous weeks .
Hi Payal,
I am anish, 34yr old, weight 83kg. I am following your diet plan and today is the second day. I am feeling really high and dedicated to finish entire plan. My question is, can i keep continue eating veggies and fuits on day 5 & 6 as well?
yes you can .
For day 2, Can i take packaged vegetable soup? Currently i am in day 2 diet plan. Need urgent suggestions.
replied on your email
Hi Payal,
I am planning to suggest this diet to my Dad who is 57 years now and height is 5.7″ and 90kgs. He is having regular BP medication and BP is under control. Will it be good to go forward with this diet ? Please suggest what to do. Also if not GM diet what else can be suggested for him?
Hi Govind ,
yes he can use this chart .
Hello mam.. can i eat sprouts on day 2 with vegetables
Hi vaibhavi ,
no dear , sprouts are allowed only on day 5 and 6
My age is 52 years and weight 90 Kg. I am a pure vegetarian. I wish to start GM diet. I have few questions.
1. I eat Oats with skimmed milk along with Walnuts every morning. Can I eat Oats during the plan?
2. I wish to rapidly reduce my weight hence thinking to follow plan 2 times per month. Is it advisable to follow 2 times per month.
3. What precautions should I take to maintain the reduced weight. I am a very foodie nature person and can’t control myself.
4. At time I feel weakness and shievering in hands when I am extremely hungry. Should I follow plan in succh situation as I understand that I shall be under tremendous pressure to eat anything when hungry.
5. I drive car at more than 120 Km/hour speed on daily basis. I understand that I may miscalculate the speed and loss of sense while dieting. What do you advise?
Hi Deepak ji ,
1] you can eat oats only on day 7 for lunch . buf no on any other day .
2] it is best to follow the plan only one time in a month.
3] you can follow our 1200 calorie diet plan for weight loss , after finidhing this week . it helps in maintaining the lost weight and losing firther weight too.
4] when hungry eat unlimited amount of prescribed food for that day … say for example if you are on day 2 .. have lots of soup when hungry . but if the weakness and shivering still persist , then its best to not follow this plan and chose other healthy ways of weight loss.
5] driving above 120 km / hour with or without dieting is really risky .. please drive safe . it is best to avoid such high concentration work while following this diet . and of that is unavoidable , then please do not follow gm diet choose other healthy diets for weight loss.
Hi Payal,
Can Prunes be included in the GM Diet on the first day?
Regards
Varsha
nope
Hi ,
I am on GM diet and today is my 5th day. Just wanted to know instead of paneer can i eat “Louki” with boiled musur daal with 4 tomatoes ?
Also for dinner can i have roasted brinjal ?
yes you can
Can i have 2 cup of tea with sugarcane jaggery and a tender coconut water in all seven days?
no dear . you can just have plain tea 1 cup a day .
Can i have small quantity of Boiled Rajma on the second day of this diet plan?
nope .. rajma is allowed on 5th and 6th day only
Hello madam,
I m following this GM diet plan. Please suggest me alternative items for paneer in Veg.. On 5 or 6 days..
check the protein food item chart in this link under day 5 – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Hello,
i am 5’9.5” with 85 kgs of weight..would it be helpful to follow this diet for weightloss; as in one of the comments you mentioned to a reader below- that in his case, weight loss might not be there and some weight gain also may happen later.
yes you can follow the diet plan for weight loss. his case is diff .
Hi second day I got my periods will it effect my weight loss
Hi Anjali ,
you can follow GM even while menstruating , but the only thing is you will not really get your exact weight loss satus .. i mean weight wise .. as every women gains some weight at the time of menstruation which comes back to normal only after the bleeding stops completly .. o can decide accordingly ..
Can I hv corn at D first day..I dnt like swt fruits much
no dear … 1 st day is detox day and fruits will help you best
Hi Payal, Thanks for such amazing recommendations. I am very fascinated with this plan and I am following it religiously. Had a couple of questions if you can help me with:
1. Can I have my regular multivitamin Supplements every day and protein powder on the protein days?
2. I am a vegan and prefer gluten free products; so, can I replace milk with almond milk and brown rice with quinoa?
Also, on the fifth day, I prepared some fresh hummus with tomato basil puree, can I have this on the 5th day going forward?
Would appreciate your advice, Thanks in advance!!
-Priya
Hi Priya ,
Thanks for your kind words ..
1] yes you can have your multitamins supplements and protein powder on protein days of GM diet plan .
2] ye you can have almond milk instead of milk and quinoa instead of brown rice . you can have any other millet as well as a replacement .
3] yes you can have hummus on 5th and 6th day of GM diet plan . avoid having this on 7th day .
can we eat almonds and can you give good recipes for non veg on 5th 6th and 7th
you can have almonds on protein days. and check the non veg GM diet version on dietburrp for ideas on what to eat on 5th day
Hi payal
can i take prenatal multivitamins and calcium during gm diet?
thanks
Rajani
yes you can take prenatal supplements with GM diet in my version .
Hi I am on GM diet. Can I eat fruits and vegetables on two five. Also the details of chikku shall we use.
Thanks
yes you can have fruits and veggies too on the 5h day . chikku is not really allowed . but you can replace it with banana on day 4th if you like it
Hallo Mam,
I’m 52 years of age, weighing 69/70 kgs. at 5’5″ height.
I am suffering from knee joint pain since few months and thought of reducing my weight by dieting and reduced from 75kgs. to the current weight. This I’ve done in the last 2 months.
My question is…if I go for the GM Dietplan…will there be reduction of 4/5 kgs. in a week or the reduction will be as it ia going since last 2 months.
Hi Kamakhya ,
the results of GM diet are purely individual based . every person loses different amount of weight wwby following the chart . it is hard to predict how much you can ose with it . do it to know it .
Hi payal I am a big tea addict,I am following this diet from last 3 days with tea with milk almost 3 cups a day, is it not going to work for me? Although mot taking sugar n milk is less n skimmed
Hi Sonal ,
i strongly believe iif a cup of tea can help you follow the diet through out the entire day then there is no harm in taking it . it wont affect your weight loss much as you are having sugarless tea . so dont worry . its allowed in my version atleast .
HI there I’m 15 and weigh 88kg my height is 172cm. I was wondering what excerises I can do to lose weight and is there a fruits free diet plan you can suggest. Thanks
you can do walking , jogging , running , power yoa , swimming , skating , dancin and zumba . are you allergic to fruits ?
Hi am Hema,
My weight is 69kgs..I had a plan of starting this diet plan.. Am a Hypothyroid patient and am having 75mg eltroxin now.. can I have this diet and any hopes of reducing my weight..
Suggestions pls…
yes you can try it .
hello…i have tried following the diet last week,but unable to continue…and today started again,but i had 2 fulkas and masoor daal at dinner…can i continue with the diet?what effect it have on the final result?
Hi Garima ,
im afraid you will have to restart the diet
hi Payal,
I want to know cn we have nariyal pani and it’s malai during GM diet.
on 7th day cn we have panner any soyabeans.
you can have paani , but avoid malai ya . nope , paneer and soyabean allowed on day 5 and 6 only
Hi Payal,
can i drink nariyal pani n it’s malai and corns on day 1.
Kavita
nariya;l paani is ok , but not malai and corn on day 1
Hi,
Can you share the diet plan that need to be followed after GM diet so that weight does not get hiked exponentially?
Thanks
SG
Hi , you can check any of our 1200 calorie diet plan based on your cuisine .. see this link – https://www.dietburrp.com/?s=1200+calorie
I am following GM diet word by word and currently on Day 4. I have not lost even 100 gms weight till now. Though I am drinking minimum 12 glasses of water everyday. What could be the reason. Last time I followed the regime, I had lost 4 kgs after completing the plan. But now at day 4..nothing :(…Please advise what am I doing wrong
are you on any medications ? / menstrual cycle ? hormonal disbalance ?