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).
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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 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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Thank you for the Indian version. I am 23, 5 feet tall weighing 63kgs.I started gaining weight around 8kgs in last 2 years after my miscarriage.I do follow a strict diet and jogging for a month or so and lose motivation or get too busy with work and discontinue.Apart from that, I don’t eat junk or aerated drinks and have switched to a vegetarian diet a month ago. I have been reading about GM and plan to start tomorrow.My question is that after GM for 7 days, can I switch to keto diet for next 3-4 weeks?
yes you can do that .
Can we have coffee/tea during the 7 days
yes you allowed to have 1 cup 1 time a day , or 1/2 cup 2 times a day . in my version of Gm diet
what should do after 7 days want to continue this diet
folow our 1200 calorie diet plan for weight loss.
Hi Payal. On day 4 can we drink full fat milk ?? If yes, then how many glasses. Also can we add vegetables on this day or only bananas and milk
no , please use low fat milk or skimmed milk . 4 glasses yes you can add veggies too
hi payal ,
I want to go with this GM diet plan from coming Tues 28th March. I would be on Navratris for this 9 days… want to know what can be the subsitute for day 5,6,7, & 8 coz i wont be able to eat brown rice , sprouts , rajma and all…
please suggest
Can we have besan chilla on day 6 with homemade pudina chutney ?
yes
Hi can i have boiled sprouts instead of Red Kidney Beans on ( 5 & 6 ) days??
yes
Can we not have boiled rajma or boiled chole on day 5 and day 6?
yes you can
Hi ,
Am 24yrs and my weight is 75kg , also am suffering from PCOD wherein my doctor said to walk everyday for one hour but still nothing is working out
Could you pls help me out how can i lose at least 8kgs in 2 months
follow the above mentioned diet and get in touch with me
Is it OK if you drink some hot water as well? Are we allowed to eat salt with spices when you eat vegetables?
hot water yes. spices yes , salt – no .. use rock salt but nor regular salt
Hello
I am starting GM diet today.
Is the non veg better for weight loss or veg better for weight loss
both have same effect … try whichever
for those who do not like paneer: i have made panner tikkis with mashed paneer, cabbage, onions, coriander, green chillies and a dash of carrots. they taste very nice with a nice spicy green chutney.
or you can make sandesh with some sweetener , kesar, cardomoms. enjoy iy chilled
thank you so much for your input manju .. i am sure it will help many readers .
My husband is having hypothyroidism, high uric acid levels and high cholesterol. Can he do GM diet?
yes , avoid palak and tomatoes .
I had Oats for first 3 days in dinners with fruits or veggies. Is that ok?
nope … you were not supposed to eat any cereal at all ..
I am on 4th day of GM diet and I had suffola masala oats in dinner on 2nd and 3rd day. What to do now?
not allowed ya .. please restart
Hai I am just going to start the diet I am 45 age and I am weighing 104 kg I want to loose 10 kg in I month is it possible and healthier if it so what should I do
Hi ,
I will not advice you to do so .. you can follow this diet for a week , then follow our 1200 calorie diet plan for weight loss for 2-3 weeks before repeating the gm diet . you can lose around 5 gs weight with this
Hi mam.. wanted to know can i have sprouts on day 2?? Have started th gm diet from today.pls hlp
Hi Purvi,
sprouts are allowed only on day 5 and 6
Hello,
This is chaitali jagani, Im about to start my Gm diet but need to gain clarity on few things like is it okay if i can start my day with cornflakes or oats along with milk & honey as my breakfast? And other thing i have lot of confusion in day 5 diet about the whole day plan as its mentioned only paneer,curd & soy milk ..
pls get clarity on the same
Hi Chaitali ,
sorry , you cannot have the mentioned breakfast . GM diet is about eating only the prescribed food group each day .. like day 1 is only for fruits , day 2 only veggies .. every thing is clearly mentioned n the article . and yes day 5 being a protein day , you need to eat only these protein otems .
Dear Payal, Today is my 3 rd day of the plan and I had avacado fod my breakfast. Is it ok??
yes its ok
Hello Payal,
I have started on GM diet today. Just wanted to know when I eat vegetables, I can use rock salt, correct ? I can try without that also. Let me know if adding rock salt will make any difference to the benefits.
yes you can use rock salt .
HI,
Day 2- can we consume Boiled Sweet Potatoes along with Veggies.
yes
Hi mam. I really liked the way you explain things.
I have started the GM diet today. Just wanted to ask if I can add a little salt on my fruits.
use rock salt only .. avoid regular salt
Hi Payal,
M in Day 5.. Had Lentil and Kodo millet pongal without ghee with tomato, palak and paneer sabji.. Planning to have chickpea, Soya beans, Red kidney beans sundal with onion and tomato and green gram sprouts for rest of the day..
Can i add green chilly?? Is there anything i need to replace or change? Pls advice.. Will highly appreciate a quick response
. Thanks
yes green chilly sounds good .. you an go ahead
I ate dates of 4 pieces on first day plan..is it ok
actually not ok , but you can go ahead.
Hi,
I am on the third day of diet and am feeling light already :)
can i have any sugar to the milk on the 4th day ? if not at least honey ?
little honey would do
Respected payal Mam, from tommorow i am going to join a gym again. i am a pure vegetarian. can you plz suggest me a best diet plan with meal plan….coz i am too confuse. i am searching for keto but i found your article about GM plan but still i am confuse. plz help..my age is 30,weight-93,height-6ft. i am waiting for your mail with plan at tanmay.mhaskar11@gmail.com
https://www.dietburrp.com/indian-version-of-ketogenic-diet/
Hi Payal,
Thank you very much for your valuable suggestions. I completed my GM diet yesterday i.e on sunday and i reduced 2.5 to 3 kg.
Post GM lunch my diet is as follows:
Morning : 4 idli/2 dosa/etc.
Lunch : 3 or 4 Rotis (Without oil) (With Curry, dal etc)
Snacks: Sprouts with lemon and salt added.
Dinner : 2 or 3 chapatis (With curry, dal etc.) and fruits (No banana)
Is it okay if i followed this diet with little excercise, As a stay in a Paying Guest accomadation it may not possible for me to eat 1200 calorie diet as suggsted by Dietburp (Andhra Cuisine).
Please suggest??
reduce the quantity intake … take only 2 idli or 1 dosa , unch 2 roti , snack is ok and dinner should be light .. may be soup or salad , or only 1 roti with lots of sabji and salad and dal or only fruits
Hi Payal,
Today is 3rd day on my GM diet.
Unknowigly, i had CUOSCUOS salad (WIth out sauces) for lunch …is that fine??
And moreover can i have Plain VEG sandwich (With brown bread, no cheese, no mayonnise) in the evening (If feeling hungry even afetr eating fruits, vegetables). Please suggest ???
hi ,
if you already had it , then let be .. but dont have any sandwich .. eat only prescribed foods for that day
Hi payal,
I m on the 3rd day of GM Diet.
Can i eat VEG plain sandwinch (With brown bread, no cheese, no mayonnise) for lunch.
nope
mam can i eat ssabji with low oil ? on 2nd and third day >>
yes you can
Hi Payal,
Can I add salt & lemon on veggies on day 2?
Can I drink black tea with littlebit of sugar throughout the diet?
black tea without sugar will do , lemon will do too .. instead of regular salt use rock salt
Today is my first day of GM diet so I want to know I ate half katori kichadi Is it ok.
no .. please start a fresh from tomorrow
Hey Payal, i like dry fruits like walnuts, cashews, almonds etc. What do you suggest about incorporating in the GM diet? Or should they be completely avoided?
they need to be avoided
Dear Payal I am on the 5 th day of gm diet now the situation is lost 3 kg i am unable to control my hunger i am having tomatoes and brown rice
Nalini
hmm … now that you have come his far , its ok … dont give up on hunger , eat salads and fruits … or vegetable soups are really filling
I wanted to know one more thing.
What can we eat on 4th day instead of banana, mango and cheeku?
custard apple will do too.
Hello,
Loved your take on GM diet!!
I wanted to know what can be eaten instead of brown rice on the 7th day?
Thank you.
you can have oats , or 2 small fatless phulka with any vegetable cooked in less oil .
Hi Payal
Can I have half a cup of coffee with no sugar every day when doing GM diet
yes you can
Hello
I am got to start the diet from tomorrow. I don’t milk right from my childhood. What can be the best alternative?
I am 34 years old and weigh 90kg and am 165 cms tall.
you can use curd of made from th mentioned amount of milk
Hi Payal,
Thanks for sharing such a detailed article. Need some clarification, can I have Indian corn (bhutta) for lunch on day 2 ?
yes you can
Hi,
Thank you for detailed description.
What are the alternatives for Brown rice? I do nt want to eat them. I am strict vegetarian.
Regards,
Vaibhav
Hi Vaibhav ,
Brown rice is as vegetarian as it gets , it is the same rice only with the husk on .. you can replace it with oooats or 1 phulka
Hi
I am not clear about the day 7th. Also i cannot eat brown rice. Can you suggest any substitute for it.
Thanks
you can have oats , or 1 phulka with any sabji in place of brown rice . have this for lunch .. other than this you can have all the allowed veggies and fruits that you had during the entore week on day 7 .
Dear Madam, thank you for sharing such valuable information on Indian vetarian GM diet. I have to ask some doubts from you. I am 62 years old. Maintaining very good health, doing brisk walking daily 7 KMs besides some floor exercises and Yoga. I don’t have sugar, BP, eye sight or any other problem. My problem is little bit fat belly, though I am maintaining good food habits, i.e not taking any fat food like ice creams, cool drinks, non-vegetarian, biryani or any street food. What is the reason. This belly came during recent months. During last 1 year I use to sleep 1 hour after taking lunch after sitting 1 hour. Please suggest me what to do. Now I am on Vegetarian GM diet. For regular habits what care has to be taken by me to stop excess belly. Regards, K V Subba Rao.
Dear sir ,
Thank you for reading at dietburrp . people like you really motivate me . even at this age you are o fit and worried about the little paunch .. its ok sir , yoga, specifically surya namaskar will help you in getting it doen , you can read these articles on your query ..
https://www.dietburrp.com/how-to-lose-tummy-fat/
https://www.dietburrp.com/tips-to-lose-belly-fat/
Hi mam I m n 5 th day gm diet plan bcoz I m ate the chappthi of 1 1/2 for daily itz k
Hi Niraj ,
not ok dear .. it is a protein day .. but anywayz , you have come so far so please complete the diet as it is ..
Mam, I followed GM diet and I got the proper results. But in order to not gain weight which diet would you recommend to follow?
follow any of this –
https://www.dietburrp.com/?s=1200+calorie
Mam I m milking myone year baby .Can Ifollow this diet.can I drink milk daily along with this diet chart
Hi Sona ,
plz dont follow this diet while lactating , trust me , your milk suppy will go down horribly after this .. have simple low fat diet .. check out our 1200 calorie diets , they will help you in all possible ways . without affecting milk supply
https://www.dietburrp.com/?s=1200+calorie
Hi Payal,
I am kireet 22 years old
weight 86 kgs height 5′ 11″.
I have started my gym from last week , 1 – 1 hour 15 min cardio session.For following GM Diet plan, what should be the frequency of eating as I want to reduce around 10 kgs of weight. and for how long should this diet be continued ?
eat every 2 hours .. dont wait to feel hunfry , keep yourself full all the time to avoi cravings and to lose good weight.
follow it only once a motnth , other 3 wees follow a simple low cal diet – https://www.dietburrp.com/?s=1200+calorie
I tried following the GM motors plan . It did not work.
My fat is very stubborn.
What to do?
please let me know your height and weight
Hi Payal ,
i dont like milk (the smell ) and never had it from childhood , what are my other options
Regards,
Appy
you can have curd of the same quantity of milk
During this diet,is it ok to have tea twice a day ?
And what to eat after 1 week of gm diet is over ?
you can have 1 cup tea in my version , but if your are addicted to having 2 times than have half a cup each time . you can have any of our 1200 calorie diet plan ,
https://www.dietburrp.com/?s=1200+calorie
Can we use vinegar or soya sauce in soups? Instead of cabbage soup can we use spinach or other vegetables? Can salt be used on boiled vegetables or sprouts or salad?
yes you can , yes you can , you can use rock salt on sprouts and salad or boiled veggies