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).
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 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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hiii payal
fine i will started 1400kcal diet plan so how many time loss my weight
when achive my ideal body weight…
i started today i eat properly breakfast and skiping lunch afterthis 2 chapati with salad so now how many time??? i do 50 min yoga (kapalbhti,suryanamskar) sikkping n walking when i am going for office n comeback in room n distance almost 1km so it is sufficient ???
plz tell me actuly i already tried lots of product of weight loss like green coffee,sona belt etc
n i am suffering frm thyroid n intake 25mg tablt so may i use lemon in morning (lemon ,honey in water)
what yo doing is enough . dnt use sona belt and all , green tea and coffee are good for fat loss.
hii payal
i am 25 years old and my weight 90kg i want to lose my weight loss faster n i started gm diet yesterday today my 2nd day but i didn’t continew bcoz i feel not satisfy mns my stomuch totly full bt i want to eat some chapati vegitable and i am working girl so nt to possibal
so tell me now what i do n how to loss suggest me
i eat in morning breakfast bhajiya so may i cntinew tis
Hi ,
no dear , dont follow this any more , you can follow our 1400 calorie diet plan for weight loss along with 45 mins exercises
Hi Payal,
I am 41 years and weigh 63.5kgs for last 2 years. Muy problem is i am unable to break through this weight irrespective what i do or eat. I have tried GM diet as well but to my surprise not lost weight.
I am pure vegetarian and height is 5.3inch.
Please suggest what will help as i am desperate to break this weight and loose
Hi Nidhi ,
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi
I am on day 5. Observing sum weight loss. Please suggest if tea with skimmed milk without sugar.
Thanks.
yes you can have 1/2 cup 2 times a day , or 1 cup in a day
Hello Madam,
All your post a very informative
I am 35years married working female ..wt 70kg and height 5’1 . I am pure vegetarian…I ve daughter of 6 yrs…having clerical office job + 30 min exercise (suryanamaskar + skipping+stairs climbing) but weight is constant …please suggest diet plan for weight loss…no medication now.
Your body must have gotten used to the exercises you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi Mam,
I need to burn my pregnancy weight I am 72 now , I was 55 before pregnancy. My kid is 11 month old and still i am feeding her in night time. will it be okay to follow same diet plan.
Kindly guide me
wait for another 2- 3 months .. your milk suppl will horribly go down if you follow this diet
Hi
What can I substitute instead of tomatoes on day 2 5 6
you can have oranges
Can i eat plain paneer on :3rd day ??
nope. you can have it on 5th and 6th day
Hi Payal,
I wish to shed around 20 kgs. I am a hyper thyroid patient, age: 33 yrs. What should be the minimum gap between two sets of 1 week GM diet plan?
Thanks
3 weeks gap .
Hi payal ji I wanted to ask if we can have salt from day 2
you can have rock salt / black salt / fasting salt
Hi Payal,
Can I do this on my mencess days?
yes , no harm in doing it , but you will not get ypour correct weight status , as weight increase before cycles and decreases only after the cycles are done
Can almonds and flax seeds be consumed while following this plan?
you can have it in my version of GM diet .
Hi mam, this post is really useful for indian vegetarians. I am breastfeeding my 7 months old baby. When can i start this plan to loose my postpartum weight? And how to maintain the lost weight? Also i want to reduce my bellyfat. Kindly help me. Thanks in advance.
you can start this plan after your baby is on semisolids . not before that . you can start exercising now
Hi Payal…. I am thinking of starting the diet from nov 1st. And would like to know how many times in a month we can do this diet.
Thank you so much
Zee
Hi ZEE ,
You can do it only once a month . i do not recommend following this diet for more than 1 time in a month
I have started my 7 days diet and today is 5 th day. Today my mensuration cycle started.Whether i can continue the diet or not?.What is your advise.
yes you can continue , you week is almost done :P
Hi !
Thanks for the chart ! Planning to start from tomorow !
How often can I repeat this gm diet in a month .
only once a month
Hi..can u suggest something else instead of boiled vegetables bcoz I have never eaten boiled veg.??or something to make.them tastier?
you can use spices , italian seasonings .
hello mam .. Have a nice day to u .. I am 23 year old, height- 5.4 and with weight of 70. From last 4 days i try to loss weight with few things.. green tea with empty stomach ,30 mints workout (aerobic,belly and yoga ).. M a vegetarian and working girl. Please suggest me a diet plan for me cause i feel hungry after each hour . Please guide me. I want to loss 20 kgs
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.
Hello, actually I’m in second day but I took meal in afternoon. can I continue the diet with second day r do I need to start from first day .. Pls reply me
please restart the diet
hi Payal,
Thank u very much for GM diet and good diet recipe
IN GM diet can we intake 3 to 4 litres of water everyday or only fruits and vegetables
yes water is unlimited .. the more you drink the better it will be
Hi payal
Can i eat salt 1st day with fruits..
Can i take green tea on all d days …. will it boost the effect?
yes green tea ypu can take , but no table salt . you can have rock salt
4th day today
HI Payal,
Thanks for sharing the GM diet Indian version. I have tried this diet before and have also seen the good effects.
Rt now , I am doing it again but this time , some how couldnt follow it properly,
I took 1 cup tea , also ate almonds, ate 1/2 dosa 3rd day and 1/4th today.
But I am also drinking lemon water 2-3 times a day also have green tea.
I am also doing exercise regulaerly.
do you think it will show effects?
Looking forward for your opinion.
Regards,
Shruti
yes , this will showo effects .. may be not dramatic effects ut ypou have been eating low cal diet anyways so weight loss should be evident
Hi Payal.
I want to know Am on day2 of the diet Can I consume baby corm in my salads
yes you can
What after 7days? Should this diet be continued for how much period of time? Can I resume to normal food intake like chapati and subzi after this 7 week diet?
after this week is over , you can follow any of our 1200 calorie diet plan in your cuisine . this plan can be followed only 1 time a onth
Hi payal, I want to ask on frst day of gm diet can I hv green tea in noon….
yes you can
Hey i am breastfeeding mother is it ok with this diet?
nope … i am sorry , ypou should not follow this diet while breast feeding . dont even think about it
Hi Payal,
Can grapes be eaten on the first day?
nope
Hello mam thanx for previous advice I just want to ask in how many days I can repeat this 7 day diet plan. I had completed last on 7th October2016
you can do this once in a month
can I take KNOR Soups on day 1 & 2..
nope . only home made soups
Hi ,
I’m following the GM diet ( the veg one by you) , I lost 1.5kgs in my first week. 3 weeks later I decided to do it again and lost 1.5kg and then after 1 day’s break did it again and actually haven’t lost much ( only about 500 gms) and on day 5 my weight is just stuck at 60Kg. I intend take a week’s break and start again for a week. Do you think I’ll see positive results? I’m also exercising for 45 to 60 mins a day.
Sorry , i dont recommend on following this diet more than once in a month . if you do , you will not lose much weight , and secondly all the lost weight will bounce back .. most importantly it will adversly affect your health and you will lose hair , and skin will become dull and patchy
Hi. Really appreciate you for guiding on health. I am having pcod and have to loose 15kg. I am on medication right now. I find it very difficult to loose weight even after dieting and moderate exercise. Can you please guide if there is any special diet for pcod.
check this – https://www.dietburrp.com/diet-for-pcos/
I am on dis diet plan since 4 days n after following it strictly I have not even lost half kg till now…
Dont know what to do
Payal can u plz suggest??
are you taking any medoicines ? exercising ? not eating eanough ? having your chums ?
Hi,
Am taking the plunge with this diet as i am a foodie & hence my weight ( 90 +) .
Would be grateful of you could clarify a couple of my queries –
(a) QUANTITY – In certain places you have mentioned the quantity – Day 4 bananas / Day 5&6 paneer , soya , tomotoes – what about fruits / vegies / salads – can i eat to hearts content or is there a limit. Also Day 5 & 6 – the quantity seems less – can we continue with vegies salads / soup
(b) TEA – I generally have 3-4 cups of black (green / lemon / ginger/ etc) tea without sugar. Do i stop that during the diet.
(c) NUMBER OF MEALS – Off late I try to take five smaller meals so that i do not get very hungry and then over eat. It seems to help – Can I do the same.
(d) Is Sprouts as snacks OK.
Regards
Alex
Hi Alex –
(a) QUANTITY – In certain places you have mentioned the quantity – Day 4 bananas / Day 5&6 paneer , soya , tomotoes – what about fruits / vegies / salads – can i eat to hearts content or is there a limit. Also Day 5 & 6 – the quantity seems less – can we continue with vegies salads / soup
– – yes , the quantity for fruits , veggies , salads and soup is unlimited. follow quantity limits only where mentioned . yes 5th and 6th day you can have fruits and veggies after prescribed food is eaten
(b) TEA – I generally have 3-4 cups of black (green / lemon / ginger/ etc) tea without sugar. Do i stop that during the diet.
– green tea is ok to have
(c) NUMBER OF MEALS – Off late I try to take five smaller meals so that i do not get very hungry and then over eat. It seems to help – Can I do the same.
– eat every 2 hourly
(d) Is Sprouts as snacks OK.-
– only on day 5 and 6
Hi Payal,
Many thanks for the advise. I followed the plan (2 Oct – 8 Oct 2016) exactly as prescribed and lost 3.1 Kg. The results are amazing and one of my trousers is now fitting perfect.
I wish to achieve 65 Kg target weight which as per the calculation may take 8 to 12 months. As advised by you to follow the plan once/month, can you now tell me 1200 Cal. plan. Kindly note that I am pure vegan (no egg at all). I am afraid that I may gain the weight soon as I have invested and suffered heavily to achieve 3.1 Kg weight loss.
My current weight is now 88.9 Kg, 5’6″, 52 years age.
Kindly advise accordingly
see this – https://www.dietburrp.com/?s=1200+cal
Hello payal, i want to ask that i cant eat banana. So wht can I substitute… plz reply
you can have chikku or mango in place of banana
Hello, I am 150 pounds and 5 feet in height. I have hypothyroid but in control.
I did yoga and 1200 calories and lost 15 pounds in March but now i am not losing even one pound.
1. Can i do GM diet with hypothyroid medicines?
2. How can I lose 20 pounds in one month?
Plz help.
1] yes you can
2 ] sorry i am not in favor of crash goals and crash diets . i can help you if you want to lose in a healthy way .
Hi i wish to ask that i am taking sone ayurvadic medicine with honey in thr morning and evening .can i continue tha during GM diet. . regards Dinesh
Hi Dinesh ,
yes please … medicl conditions and medications are not to be ignored , no matter what … at the max you will lose 1/2 kg less .. so dont worry
I am a vegan. So on protein day what can I have instead of milk and paneer
you can have sprouts and legumes … you can have soya milk and tofu as well
Hi payal ji can i eat boiled corn(not sweet corn) in this diet
you can have on day 2 and 3
Hi Payal,
Although I’ve lost 20 kgs in the last 8 months, after month 5 my weight has been stuck in the same place. At present I am 75 kgs. I am going to start this diet, hoping it will help me get off the plateu. Could you please tell me if I can have whole fruit/vegetable (with peel) made at home juices on Day 1 and 2 instead of raw fruits and veggies?
Please let me know.. Thank you! :)
Hi Surabhi ,
wow , that a lot of weight … congrats .. GM diets are best for plateau effects .. so this will surely work if you follow well … yes you can consume fruits and veggies in any form raw or juiced ..
Hi,
First of all let me express my heart felt thanks for advising and showing us how to ramain healthy. .well I have started my diet plan and it is 5th day today..However I am little confused regarding day 6..I just wanted to make clear here weather I can have chickpeas on day 6th?????can I add salt in it????
Your response will be highly appreciated
Thank you
Hi Pabitra ,
Thank ypu for your kind words and appreciation . day 6 is similar to day 5 .. you can just increase the quantity intake a little bit if required . say if you had 2 eggs on day 5 , you can have 3 eggs on 6th day ..
yes boiled chickpea can be taken , just add rocksalt or lona salt instead of regua;l cooking salt
Hi payal ji, can i eat boiled corn(not sweet corn) in this diet
yes
Dt. 05 oct. 2016.
Dear Payal,
Thank you very much for the advise. I have started the diet plan on 02 Oct 2016. Till date I have lost 2 Kgs and hoping I will achieve 3 to 4 Kgs loss by the time I finish the plan.
I noticed that on day 1 and 2, only fruits and veg. are to be eaten. I ate only fruits and veg on both days as suggested by you. However I was thinking if I can replace fruits on day 2 by multigrain bread which I can eat with veg. Its difficult for me to eat fruits as my tounge demands something spicy and salty. Kindly advise if multigrain / brown bread can also be eaten in the place of other items.
Further is it ok to eat steamed sprouted grains to have the feeling of eating Dal and vegetables?
I wish to continue the diet plan each month untill I achieve 70 Kgs weight which is for the next 2 years, I believe.
Hi ,
im afraid , brown bread is not alloed in GM dIET , SPROUTS CAN BE INCLUDED ON DAY 5 AND 6 .
pleas prvoide in pdf formate
You can check this – https://www.dietburrp.com/diet-services/
Hi,
Can i have a cup of tea with little milk and no sugar everyday. I find it helpful to start my day routine?
yes you can have in my version of GM diet
Hii I m 5.4 with around 73 kg age 28 years I m on day 4 i have Navaratri fast what can I eat on day 7 instead of brown rice
you can have sabodana khichadi – 1 medium bowl
Hi
I wanted to find out for day 2 of only veggies…is butternut, spinach, broccoli, sweetcorn fine?
Thanks so much
yes
Is this Diet good for Diabetic Patient? If yes please suggest the changes that needs to be done in the diet plan ….
Hi Pinky ,
sorry this diet should not be followed by a diabetic person . You should try a more balanced approach towards weight loss.
Is this Diet good for Diabetic Patient?
no
Mam
Pls reply to my earlier mails
Thank so much..
Manimegalai