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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Hii,
Im starting day 4 tomorrow and had a few questions for day 5,6,7.
1. Can I have both daal and paneer on Day 5 meeting the 50g requirement?
2. Can you please elaborate more on Day6? Is it necessary to have same quantity of protein and tomatoes?
3. On day 7 can i have daal with the rice?
Hi Archana ,
1. Can I have both daal and paneer on Day 5 meeting the 50g requirement?
– yes you can
2. Can you please elaborate more on Day6? Is it necessary to have same quantity of protein and tomatoes?
– same as day 5 . you can eat everything the same way you eat on day 5
3. On day 7 can i have daal with the rice?
– yes you can . and it is brown rice .
Hi Mam,
1. Can we drink full fat milk or skimmed milk?
2. Can you pls clarify in detail about day 5 & day 6? Is it on day 5 we should eat all milk products and on day 6 all pulses??? pls clarify.
3. Also pls let us know the days when we can eat rice. Can normal white rice will do or should we eat brown rice only? If brown rice is not available, what is the substitute to it.
4. Can you pls share the receipe of wonder soup which can be taken any day.
Hi ,
1. Can we drink full fat milk or skimmed milk?
– skimmed milk
2. Can you pls clarify in detail about day 5 & day 6? Is it on day 5 we should eat all milk products and on day 6 all pulses??? pls clarify.
– no you can have a mix of milk products and pulses on day 5 and 6 both . total protein intake should be 50 gms , source can be any . you can refer the protein value of food table in the mentioned link .
3. Also pls let us know the days when we can eat rice. Can normal white rice will do or should we eat brown rice only? If brown rice is not available, what is the substitute to it.
– brown rice is better to have , if not you can have daliya or oats
4. Can you pls share the receipe of wonder soup which can be taken any day.
– see the wonder soup recipe in the end of this article – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Hi Payal. Should we drink full fat milk or skimmed milk. Also can you pls clarify more on day 6. Does it means eating only sprouts? As it is said day 5 & day 6 are same, but i can see day 5 having all milk items. Pls give more clarification on day 6.
Hi Meghna ,
1 ] have skimmed milk or low fat milk .
2] yes day 5 and 6 are same , you can have milk and all other foods mentioned under day 5
I have hyperthyroidism problem. My TSH remains quiet high. I am taking medicine for that. Can i go for gm diet? Please suggest
yes you can do gm diet . avoid using cabbage in salads and soup .
I am on day 4 of gm diet but I have fast today so I cannot having any food and no water also so can I continue mg diet kn next day by having food of day 4?
Hi Khushboo, no dear the purpose of the diet will be lost . you need to restart it from day 1
I am on Day 5 – so far have lost 3.5 Kgs
For day 5 can I have a protein whey drink with Milk?
yes ypu can .. remember the total intake of proteins should be 50 – 55 gms
Hi,
Can I ad do salt or lemon to the fruits on day 1?
lemon is ok to add , dont add the regular salt , add rock salt instead.
Hi Payal,
1. I am vegetarian. So I guess, I can get protein mainly from Lentils & Milk products. Today I am on 4th day of GM diet. But I m little confused about protein content in lentils. Your site mentioned 9-10 gm Protein/100gm(1/2 cup) of Lentils. Few days back when I googled it, it says, 1 cup Lentils = 50 gram protein. Can you please confirm on it? so I can plan for 5th & 6th day and take appropriate amount of protein.
2. Can I have coconut on 5th & 6th day? I was planning to make coconut chutney (instead of tomato chutney as you mentioned we should have tomato raw), to have it with moong dal dosa or Mix Lentils Idli.
Hi Reshma ,
I have checked my facts before writing the article .. and i still tried finding .. i reall int understand where you read this info .. please copy paste the line so i know what you are talking about;
2] make green corriender chutney instead pf coconut chutney
Hi Payal,
I generally avoid Banana and Milk as I have often seen that these two are the reason for my acidity. I have seen that you have mentioned Mangoes in stead Banana, what should be the quantity? Also is there any alternate of milk? Thanks in advance.
4 mangoes . you can replace milk with equal quantity of home made curd
Hi Payal,
Today, I am on 2nd day of GM Diet. However, I have few Q about Day 5,6,7.
1. Day 5 , We have to eat 6-7 tomatoes. Should it be raw or can we cook them?
2. Day 6 GM diet says, No Tomatoes? But You have mentioned, Day 6 will be same as Day 5. should I have to eat 6-7 tomatoes on Day 6 as well?
3. Day 7, Can I have dal with Brown rice(dal khichdi)? Or I should avoid lentils on Day 7? Also the carbs(brown rice/quinoa/2 fulka) only can be eaten one time(lunch probably) and other time just veggie & fruits?
4. Can curd be consumed only on 4th day or 4/5/6/7 day?
5. Protein days : Can we eat lentils, sprouts in unlimited Qty?
Thanks in advance.. !! :-)
Hi Reshma ,
1. Day 5 , We have to eat 6-7 tomatoes. Should it be raw or can we cook them?
– have raw
2. Day 6 GM diet says, No Tomatoes? But You have mentioned, Day 6 will be same as Day 5. should I have to eat 6-7 tomatoes on Day 6 as well?
-yes you can have tomatoes on day 6 . tomatoes help in detoxifying , you can have it on all days.
3. Day 7, Can I have dal with Brown rice(dal khichdi)? Or I should avoid lentils on Day 7? Also the carbs(brown rice/quinoa/2 fulka) only can be eaten one time(lunch probably) and other time just veggie & fruits?
– you can have , no issue .. just have 1 soup bowl full.
yes other time have veggie and fruits
4. Can curd be consumed only on 4th day or 4/5/6/7 day?
4th onwards all days . 7 th day , you can avoid , or you can have.
5. Protein days : Can we eat lentils, sprouts in unlimited Qty?
– not unlimited , you should calxulate to consume 50 gms of protein on that day . check the 5th day protein table in this article – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Sorry mam iam a vegetarian I also eat egg now I started the diet and iam in the 4th day I want veg recipe for the 5,6 days I can eat egg and stuff but I don’t want any panner or soya chunks iam not fond of them so please help me to continue my diet.
you can choose your protein food from day 5 in this article – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Hi Payal plz tell me if I start periods at the time of dieting should I leave the plan or continue the same. Today is my 6th day of plan.
please continue as you have already crossed the hard days
Can I have lemon rice on the last day?
yes , but make with brown rice
Please let me know if I can take jaggery with plain buttermilk. Thanks
no
Dhanyawad Payal for your prompt reply. My height is about 156cm and my weight fluctuates between 56kg to 58kg. i want to go back to 50 – 52kg. Could you please suggest a good diet to reduce those extra 4 to 5 kg? I havent started any work out… i will start that also then it may benefit too.
https://www.dietburrp.com/indian-version-of-ketogenic-diet/
Hi Payal, Thanks for your reply.
One more thing I would like to know that on which day of diet I can take mango and grapes.
4th day
Hi Payal I’m not interested in eating planner,soya etc what is the alternative for that can I use egg instead if yes what was the quantity of egg intake??
if you are a non vegetarian , you dont need to use these options. check this – https://www.dietburrp.com/indian-non-vegetarian-gm-diet-plan-for-weight-loss/
Dear Ms. Payal, I intend to commence this GM diet and had some queries on this
1. In Vegetables, what all can be had? Can I have boiled/Roasted corn?
2. Can I include foods like Corn flakes, Idli, Biscuits or Poha?
3. Any restriction on curd/ Butter milk/ Dal?
4. Can I have tea and Sprouts in these 7 days?
1. In Vegetables, what all can be had? Can I have boiled/Roasted corn?
– yes you can have corn .. avoid starchy veggies like potato . have them only when prescribed.
2. Can I include foods like Corn flakes, Idli, Biscuits or Poha?
– none .
3. Any restriction on curd/ Butter milk/ Dal?
– you can have these from 4th day onwards
4. Can I have tea and Sprouts in these 7 days?
– i allow 1 cup tea once a day or half cup tea 2 times a day in my version of GM diet. you can have sprouts on day 5 and 6 which are protein days
Namaste, Today is my 6th day.
I followed this diet till now. could you please suggest if there is any thing to be corrected or improved as i donot see much of weight loss (have to check the weight though).
Day 1: had lots of fruits…1 apple, 2 guavas, bowl of watermelon, papaya,lots of grapes, 1 sapota, 1 mango, 1 orange.
Day 2: boiled potato for breakfast, boiled cabbage sauted in bit of ghee & sprinkled curryleaf powder, boiled vegetables (bottle gaurd, sweet potato, tomato, onion), boiled beans in the night
Day3: breakfast: boiled bottle gaurd, boiled beans, midday: grapes, lunch: boiled potato, muli sauted in olive oil seasoned with origano, mid day afternoon snack: 1 mango, dinner: boiled potato + beans sauted in ghee
Day 4: 4 bananas and 3 glasses milk altogher, cabbage soup/stew for lunch & dinner
Day 5: breakfast: boiled chikpeas, moongdal & red kidney beans, lunch: chole (boiled hte same sprouts in tomato gravy) & boiled vegetables & sprouts and prepared like sambar (with out toor dal), dinner: tofu burji with green pepper & onion and a bit of veg sambar (with out toor dal). for sambar i added little bit tamarind juice and sambar powder. Is this ok?
Day 6: today i planned to eat again sprouts boiled with veg and prepared as sambar. can i eat fruits today?
Please let me know.
Dhanyawad.
you should have avoided chikki and mango on day 1 . rest looks ok . but you need to check your weight to check the progress. also weight loss depends on how much extra weight you are carrying . those who are obese lose more weight on this diet than those who are mildly over weight.
Can we have lemon rice on day 5 and 6 for lunch?
Sorry , no rice on day 5 and 6 as these are protein days .
Hi payal, I also wants to know that can we take buttermilk every day while following diet plan plz suggest.
you can take from 4th day onwards
Hi payal, I m on my 2nd day can I take tomato on this day
yes you can .
Hey i wanna noe on day 2 can we add hung curd also in salad???
nope.
Hi mam
Posting on my husbands behalf. He is in services his weIght is 89 his hight 5.6 age 30. But bcz of slip disc problem he can’t work out. Bit now as per orders from higher authorities he have to loose his weights as soon as possible and as much as he can. We tried many things but now tired of. He is too frustrate from all the product and disappoint from himself. Plz mam help us out.
Thank you
he can usee this diet
N cn we add sugar free in tea or coffee if allowed??
yes
Hi dear! Thnx fr replyin!! Also cn we hv tea on day 1 n 2??
in my version , i allow 1 cup tea / coffee a day .
Hi dear!! I will b startin d gm diet frm tmrw!! Is dis diet salt free!! In any of d days can we add salt to d food we make or no?!
Be it fruits, veggies. Protein or anythn!!
Hi Sonam , this is basically a salt free plan .. but if you are following my version , you can use rock salt or sendha salt . these are pottasiumm based salt and do nit interrupt weight loss.
Can we have nuts like almonds(badam) during gm diet on each day?
you can have 4-6 soaked badam from day 4 onwards
my weight increase after day 5 diet. what i should do for day6
a little weight increases on day 5 in most cases .. dont worry .
Hello payal
Can I have 4 dry almonds with 4 pistas on day 4.
almonds yes , but not pista , they are salted .
Hello payal,
I am in day 4 today..Want to know that can I have brown rice on day 5 too… And please kindly tell me is this diet chart for day 5 is okay..
Breakfast: mixed boiled sprouts and two tomatoes
Lunch : 1 cup of cooked brown rice..100gm paneer and one tomato
Evening snacks: boiled sprouts with two tomato
Dinner : two tomato and 150ml curd
Hi Kartik ,
all that you mentioned is ok , except brown rice …. if you are following my version of GM diet , then day 5 is protein diet and brown rice is complex carb. please avoid.
I am going to start gm diet plan from tommorow
I am using 1200 calories plan from 2 weeks and regularly going to gym for 1-2 hours
Can i go to gym when i follow this diet?
yes you can o , but workout easily .. intensive workouts might lead to black outs .
I have kidney in my stone .tomatoes are prohibited .
What should I take instead of tomatoes ?
you can have oranges
Can we have sweet corn on day 3?
yes
can we have boiled american corn on Day 2 nd Day 3
yes
Hi Payal,
i tried GM diet twice before but i couldnot continue after 3 day in one occasion as i get heavy headache. in another occasion i completed but i hardly had 1kg weight loss. what am i doing wrong? I am 42 years female with 75 Kgs weight, height 5’3.
a lot of factors contribute to weight loss. do you have any hormonal problem ? medical issue ? were you on any medications ?
can we smoke during these 7 days
It ois better avoided
Hi..My weight is 75kg nd want to get back to 55kg..but m kinda breastfeeding my 8 mnth old son..Will above diet plan affect my baby’s diet?
yes . please do not follow this diet of you are breastfeeding . This will hamper your milk supply and the baby will suffer .
Hi Payal, I am on my 2nd day of GM Diet, Can I have Sweet corns /Coconut water today?
yes you can
Hi Payal
My name is jobanpreet Singh.
My age is 29 yrs @ height 5’4′.
My Wight on 22 march is 80 kg. I changed my diet & life style .My weight on 31 march is 77 kg. The I started up on diet plan from 4 April and now today 10 April is my weight is 75 kg. My goal is 62 kg.
So what should I do for this goal ?
Do the needful. Thanx
Hi Joban preet ,
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.
Hi Payal,
I am going to start your GM diet today. I wonder in between the week when is the best day to weigh to stay motivated.
weight on the 3rd day morning and 7th day morning
Hi Payal,
I rigorously followed the GM diet for the past 3 days. Though i havent taken the weitght, but i can feel some change. However, on the 4th day, i drank soy milk in the morning – tetra pack. But when i looked at the ingredients chart it had 21 gms of sugar. Is that fine? I have taken one banana until now.In the afternoon, i would be taking one glass of Amul buttermilk and two bananas, and in the night two bananas and 1 bowl of vegetable soup. Please let me know if this is ok.
yes its ok .
Can we eat peanuts on day 5 and 6 for protein intake
no ya … peanuts wdnt do .
Hello Payal,
I am on my 4th day today . For 5th day can I have sprouts with tomato soup and marinated paneer
yes you can
Can I add jaggery to my green tea & other stuff (lemon water) as a sweetener?
its better avoided .. but if you are anywaz going to add sugar , then jaggery would be a better option .
Hi Payal, is it fine to saute veggies especially Spinach, Methi, cabbage in 1/4 spoon of desi ghee and then consume it just to add some taste. I did it on third day.
its ok .. use olive oil instead of ghee if possible .
Hi there!! Can I add natural jaggery ( desi gud ) in my morning cup of green tea instead of honey??… and am I allowed to have green tea ( (with jaggery) on all 7 days??
green tea is allowed but without honey or jaggery oe sugar
Hi Payal
I am Alkesh Patel. Thanks for nice tips. Can we take fruit infused detox water during all 7 days diet schedule ?? I am 58 years old, people advise not to do such diet schedule at this age. I do not have any problem of Diabetes or Blood presser but i want reduce my wight. So please advice.
yes you can take fruits infused detox water during gm diet . there is no harm in trying it if you are free of medical issues and not taking any medicines. once in a while does not harm
Hi
After GM Diet i loose 3 kg.
thanks to dietburrp
Plz. suggest how to maintain loose weight
what diet plan to use for daily basis.
Hi Sumit , congratulations. we are happy that our GM diet helped you in losing good weight . you can follow our 1200 cqalorie diet plan for weight loss , this will help in maintaining the lost weight as well as losing further weight .
Hi!
I am 24 with 5 feet 5 inches weighing 61 kgs.
I would like to have inch loss with 15 days. what should I be following after this 7 day GM diet?
Also how much weight reduction will it prove along with a 45 minutes walk daily?
how much weight you would lose , cant be predicted as the results are different in all the cases. you can follow any of our 1200 calorie diet plan for weight loss. inch loss is best visible at your age when you indulge in a good exercise along with diet .. so follow both .