A 7-day GM diet plan is something everyone wants to follow for quick weight loss. The 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 face any hardship to lose some quick kgs. GM diet is the rescuer. The original diet is full of non-vegetarian food items and stuff you would find hard to assemble. Hence, we have worked on an easy-to-follow Indian vegetarian version of the 7-day GM diet. Read on for more info.
Benefits of the GM diet:ย
This GM diet was assembled by General Motors for its employees. This is why it is named as General Motors diet or GM diet. This 7-day 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 in just 1 week. Miraculous, isn’t it?
- Detoxification: The 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 the 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. The GM diet has a strict diet regimen. 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 vegetables as well as fruits. 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-minute 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 the GM diet:
Avoid Alcohol – Alcohol provides a hell lot of calories, let alone the toxins it introduces in your system. The 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 – non-vegetarian, check this Indian Non-Vegetarian GM Diet Plan for Weight Loss for a detailed 7-day GM diet plan for weight loss.
The Indian Version of the vegetarian GM diet plan for weight loss:
Watch this comprehensive video on the Indian vegetarian version of the 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 the 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 the 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, and 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 potatoes 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 spices 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 ensure 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-carb 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 (a total 4), 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 requires you to eat 10 oz of beef, which provides around 60 – 70 g of protein. To meet this, you need to eat either 500 g of paneer, or you can also have 250 g of paneer + 20 g 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, and 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-carb ones) along with a cup of brown rice at lunch.
If you have done it all, at the end of the week, you will find yourself weighing less 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 the Detailed Indian Vegetarian version of the GM Diet Plan (7-day GM Diet with Recipes )
You can buy a detailed 7-day 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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Hello madam , I am on the 4th day of gm diet …and have not lost any weight yet ..:( I had stickly followed the plan but still …and I have add little bit of salt in day 2 and day 3 for taste. …is it the reason for no weight loss yet ….what to do plz guide …Thank u …
Hi Pameli ,
dont worry , are you expecting your periods ? are you on any medications ?
Thanks a lot for replying madam …..no ..not expecting period and not any medication ….can u plz help me out ….
strange as this generally doesnt happen , ill advise you to finish it whole heartedley and wait to see if you lose weight by the end of the week
Hi I start my gm diet is my 2 day can I eat green moong with my veg soup
No moong on day 2nd . only veggies dear ..
Hi no moong on 3 day and also on 5 day insisted off rice can I have a quinoa
you can have moong on protein day . yes you can have quinoa instead of rice
Hi Payal,
I am on my third day . After eating an orange in the evening , I had a glass of fresh orange juice as well. I later realised fruit juices were to be had on the 7th day. Should I continue with the diet or restart it from day 1 after few days ?
hi Sachin .
no its ok , you can continue with it still … dont worry so much dear..
Hi , I’m pulkit my height is 5.6 my weight 94 kg want to reduce weight pls help me aid diet plan
Hi Pulkit ,
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. 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.
Hi Payal..
Can I take protein shake along with this diet…
hmm .. not really ..
Hi mam,
First of all I thank u so much for all this wonderful posts and helping us .
I want to lose 15 kg wt I’m 150cm ht and 77kg
Is this GM diet is compulsory or optional to start weight loss??
Or we can start weight loss with making changes as u mentioned in article of 10 to 15 kg weight loss with 45 min walking each day.
How many months it will take to lose 15 kg of wt.?
Hoping for early reply,
Thank u.
hI aRSH , THIS GM diet can be followed to break your weight loss plateau or to shed the few difficult kilos , but dont start with it if you have a 15 kg goal . gradually decrease on your calories. see the 1200 calorie diet plan we have and follow that , it has helped people in losing 14 kgs in 2 months time. when followed with 45 mins walk
R thier chances of hair loss following this diet
there can be if it followed for more than once a month .
hi payal i have hypothyroid can i follow gm diet?
yes dear you can
Hi Payal
Today is my 5th day of GM diet. I have lost 2 kg. I’m very happy .
Is it possible to reduce 2 more kilos during next 3 days.
lol .. too much is too bad .. 1 kg i suppose.
hi
is there any substitution for tomatoes?
oranges .
I take Corofer-zip tablet daily after lunch as my ferritin level as well as HB level s very low Will this affect my weight loss through this plan as usually iron tabs increase weight
One more thing I don’t consume underground growing food so what can be replaced with potatoes(breakfast)
Hi minal , not really , but you may find difficulty in passing motions . you can replace potatoes with sabudanna if you eat that ..
I have started gm diet today but had bread hamlet and banana apart from that had full fruits is ok can I continue or should I have to start from beginning
i am afraid you will have to restart
Hi Payal!
Can I take ragi ball( chikku sized) on 7th day for lunch
yes you can dear
Hi Payal,
I want to know about 2nd day diet , will i take all vegetables , raw or boiled let me know..
Hi ,
you can take it in any form , raw or boiled or steamed is no problem.
Hi Payal
Thanks for the vegetarian GM diet plan.
Can I add a spoon of honey for green tea (all 7 days)
Hi Kripa ,
yes you can !
Hi,
I would be starting the GM diet plan soon and also I have started going to gym since last 3 weeks. So, once I finish my 1 week diet, can I continue next week again starting from Day 1 (as per schedule) or I should follow the 1200 calorie diet. My height is 5.5 and wight is 79.
Hi Bharat ,
no , i wont suggest you to do it in continuous cycles. its unhealthy .. just follow it once every month .
Hi Payal,
Could you please guide me food chart which i need to follow after 7 days GM diet to maintain the weight.
Thanks
Dipthy
Hi Dipthy,
you can follow this – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Can I have roasted green chickpeas on day 4
yes
Hi today is my first day of gm diet but my periods cycle start can I continue the diet plan?
Hi Kavitha , yes you can still follow the diet.
Hi Payal,
I just want to know about the diet plan after this 7 days of GM Diet to maintain the lost weight? In general i do 500 skipping and 10 mins of jogging with 9 kmph speed and my intake is limited to 1200 Calories.
Hi Janvi , what you are doing exercise wise is ok , but you will have to strech the timings to 45 mins and fit exercises in this frame.
after you finish following GM diet , you can follow the 1200 calorie diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Hi payal
I have periods on next month thats 10/3.Today i started my 7 days diet plan can do this because i am nearer to my periods
Hi Vidya,
yes you can do it anytime , only thing is , just before you get your cycles, the body gains upto 3 kgs weight due to water retention and hormonal changes . this is normal , but it may become a hurdle in recording your weight loss success.
Dear payal,
Thanks for your reply.
As i have the habit of drinking buttermilk with salt and lemon daily during night can i continue this in this 7 day diet plan.
its not allowed , but if you have a habit , i dont see anything wrong with that .. you can try with it .
Hi payal, can we have normal tea on day 1 as I am edicted to tea. Can I have it complete week in this dieting
yes you can
Hello,
I am 32yrs old. I weigh 54kgs n my height is 151cm. I wanted to lose pregnancy weight after 2yrs. I started the diet and today is day 3. But i haven’t lost any weight. Please advice.
are you expecting your cycles ? are you exercising ?
hi payal,
can i have chicken along with brown rice on day 6&7?
if yes then how much quantity?
its best to avaoid chicken ..
Hi,
I just want to know that whil GM Diet can I have Panmasala And Zarda.
Hi Abhay ,
zarda is definetely no no …
hi..for some reasons i cant eat bananas and this is not season for mangoes. so which fruit can i eat instead of banana?
you can go for same no. of chikkus that is sapota and / or custard apple . if any of these fruits dot work out , you can have potatoes .
Hi,
I am on Day 3…So far, Going gud!!!
Can I have boiled legumes/dal like horsegram, rajma, toor dal etc in Veggies day??
Hi Anu , no .. legumes can be eaten but only on protein day .. none other ..
Ohhhkk.. Thz u so mchhh Payal Ji…
Successful Day 4…
HI,
I am on RA medication with omnacortel 5mg and some other necessary medicines and pain killers. I am having lot of water retention also because of these medication.
Will this diet be of any help to me. If yes then how much can I expect to loose in a week :)
Hi Vaishali ji ,
this is a steroidal medicine , and its better if you do not go for this strict diet right now. you can manage your weight with low cal diets.
Another question , Can we start our a day with a cup of green tea / normal tea as long as its without sugar?
green tea is your guilt free drink … and regular tea is allowed in my version of gm. :)
Hi, I am planning to start this diet next week. What all veggies can we take on second and third day? are beans allowed? and in what form (raw/boiled/salad)? Can you give a detailed description of this diet like what to eat on what time of the day and gap between meals, etc?
Hi Sony yes i can provide you with a properly formed diet chart with variety of salads , veggies and recipes for foods , you can subscribe to our diet consultation and get the plan . see this page – https://www.dietburrp.com/diet-services/
I have tried GM Diet plan 2-3 times strictly, but I didnt loose weight. I don’t have any physical activities also.
there must be something you arent doing right .. or are you taking any medicines ?
Can I have chicken and soup for 5day???
yes
Hi Payal,
Can you please tell me how many egg whites can I eat instead of paneer on protein day?
I don’t get paneer in my place..
you can make paneer at home , just boil milk , and add 1- 2 tsp lemon juice , and stir , when the water and paneer seperates, just strain the water off and use paneer.
you can have 8 egg whites instead of paneer .
Madam,
Can I eat fruits on 5th day of diet plan.
With regards
Rajagopal
yes you can
Hi. I am not very clear about the Day 6 & 7 plan. Kindly advice about the meal plan.
Hi Ruchika ,
have you understood day 5 ? day 6 is same like day 5 , just that you can eat a little more quantity of food . day 7 is brown rice with veggies for lunch and the remaining time you can have soups, salads , fruits and liquids .
Hii,
I am on the 5th day of diet….but I have not seen any weight difference not even a gram…… Can you suggest how to go for last 2 day so that I can see some results
Shilpa
are you on medications ? or expecting your cycles ?
Hi , I want to ask along with gm diet can I include salt on these day
in little quantity for taste is ok .
hey ,
you can replace paneer easily with egg whites . if its only egg whites , you can have 12 in that day , if you have soyachunks , then have 100 gms soya chunks in total on that day along with 5 boiled egg white
First of all , it was a wonderful blog Payal , I have tried the usual GM Diet plan and I have lost 3 kgs max so far.And yes I do it atleast 2 months once.This time I am planning to follow your version and having fingers crossed for a better results.
From Day 5 , I used to have brown rice which I am going to avoid this time. Please do give me “My Take” plan for Day 5 and Day 6 (excluding paneer).
Hi Sangeetha , i am glad you like the blog .. day 5 is the protein day and you can have what is mentioned .. if you are looking for a yummy option , have paneer tikka , marinate paneer in spices and curd and add veggies and paneer to a skewer and grill it .
Hi Payal
Can paneer tikka made in very very less oil be taken on day 5 ?
Regards
Ekta
Yes …. you can take that … why you need oil , just marinate it in curds and spices and them grill them directly with other veggies on a skewer
Hello
I have a question. After this plan how we maintain our weight. How frequent we follow this plan.
Plz reply soon.
Thanks
Hi ,
to maintain your weight after this plan, you need to follow the 1200 calorie diet plan of your cuisine . we have all cuisines on dietburrp. you can follow this diet once in a month .
Hi
Can I juice my fruit and veg along with eating raw / cooked. Also for protein day can you have egg including yolk? On some gm web sites, they comment that you can have an egg sandwich. Is bread allowed on protein day?
Thank you
Hi Mandi,
yes you can have fruits and veggies in any form , but raw and cheweable form are healthier as they have fiber. you can have only egg whites . no bread is nt allowed on the protein day
Hi Payal ,
Just wanted a bit of advice on the 4th day . I would majorly struggle to have plain milk , so what can be added , obviously something that is healthy ? Happy to have smoothies , but wanted to know other options ? I read some people have asked about buttermilk as well .
would be great if you can give your advice . thanks.
Hi Neha,
yes buttermilk , salted lassi are good , along with smoothies , you can also have flavored milk cold or hot .
thanks for your reply Payal , appreciate it . Sounds silly , but flavoured milk , does that mean I can add bournvita , milo ?or is that a No?
thanks
Yes you can add 1 tsp of it . :P
Ah , thanks a lot Payal , now need to get on it and start the diet .
What spices can i add for paneer tikka?? Is salt ok?? Masala powders??
Hi Bharathi ,
yes all the needed spices can be added without guilt … :) just go easy on salt .. take minimum required quantity
Hi Payal,
Went through the article & other questions… thanks for your post..!
Some 5 of us (colleauges) plan to start it from Thursday this week..!
All would be around early 40’s and a bit bulky.. (80+ kgs).. We normally have a typical south indian dish for lunch with rice / curries etc.. (vegetarians) in between the day we do have some junk foods as well.. we have very minimum or no exercise due to whatever reasons.. These are our routines..
Just want to know what is the science behind this diet.. is it like if we stop the junk food and just stick on to this routine it works? Nowhere you had mentioned about sweets or snacks are these need to be totally avoided?
is it like only that exercise portion (45 minutes) helps in achieving the result?
Any particular reason for having it only once during a month?
can we include pulses / cereals / spices etc ?
Deep fry with oil need to be avoided on all days?
Exercise, can this be just brisk walk alone? should it be continous or can be broken to 20 minutes in the day and 20 minutes in the evening etc?
Your response to the above would be of great help to our team. :)
Thanks
Rajan.
Hi Rajan ,
I am glad you found it useful , please find your answers inline . ..
1] is it like if we stop the junk food and just stick on to this routine it works?
– yes , that is the point , when you follow GM diet, you are completely off any carb providing food , and hence the crashing weight loss. but as i have mentioned , at the end of the day , this is a crash diet and not healthy to follow it for long time , so just use this routine once a month.
2] Nowhere you had mentioned about sweets or snacks are these need to be totally avoided?
– Lol , sorry to disappoint you , but yes these are to be completely avoided
3] is it like only that exercise portion (45 minutes) helps in achieving the result?
– nope , its also the food you are eating , but if you can get double the effect / results with just 45 mins o workout in your routine then y not. moreover , exercises will assure that the weight you lose is the fat weight and not water weight .
4] Any particular reason for having it only once during a month?
– Yes it is a crash diet .. with little or no carb and may cause deficiencies if followed for long , hence its wise to follow it only once a month.
5] can we include pulses / cereals / spices etc ?
– no cereals , spices yes (anything to add taste to the boring salads), pulses can be added on the protein day only.
6] Deep fry with oil need to be avoided on all days?
yes
7] Exercise, can this be just brisk walk alone? should it be continous or can be broken to 20 minutes in the day and 20 minutes in the evening etc?
– something is always better than nothing , if you cannot contribute 45 mins in a single strech , then divide it in 2 parts . if you want to know the science behind a 45 mins work out read this – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
All the best .. do let me know the results … :)
Thanks Payal for the response..
Can we have all kind of dry fruits / nuts daily..?
Thanks,
Rajan.
Also, could you please let me know.. if bananas are allowed on first day..? some websites say no to it…
no they are not .
you can have 5 soaked almonds every morning
Hi,
Today my 2 day readymade soup is allowed
Hi CHHAVI,
no dear , ready made soups have a lot of corn starch , please make soup at home if possible.
Hi, i’ve been adding a little bit of ice cream to make fruit smoothies on day 1, should i start over or continue on?
Hey ,
i am afraid it woldnt work well with icecreams .
Hi
can i eat almonds everyday during my diet??
Hi Pavan,
yes if you are following my version of GM diet, you can take almonds everyday.
Hi payal
I am from Indian my age is 19 years my weight is 55 I want to loss weight speed GM is best to me
what is your height ?
Hi Payal,
I am very excited,for the 1st time this year I will be going on a Diet plan.
Monday morning I will be starting, just wanted to know any suggestion or any preparation before starting like less eating today(Saturday) or tomorrow (Sunday)
Hi Dipti ,
no nothing … just dont give up till you finish it … all the best .
I m on 5 th day of my diet and strictly following it but hv not lost even half kg of my weight.what cd be d reason though my face is looking thinner .pls advice.
Are you expecting your cycles ? or are you taking any medicines along with this ?
Hi , After 7 days what should we do?
do we need to do it once in a every month or how do i continue this diet plan ? please reply?
Hi Murli,
After this , you can follow any 1200 calorie diet plan to maintain the lost weight. you can refer the 1200 calories diet charts on dietburrp . we have in all cuisines , check what matches your requirement.
Hi Payal,
I am planning to start the GM diet. I want to know if I can have green tea with honey instead of sugar. I simply cannot have green tea without some amount of sweetness in it. Also I would like to know if i can have normal tea also with honey during the plan duration.
Shubaga
hI sHUBAGA,
Thanks for reading at Dietburrp , yes you can have green tea with a little honey and you can also have a cup of regular tea if you are addicted to it.
hii payal
m 23 of age nd m 72 kgs ryt nw. i wantd to knw if i follow dis diet two weeks regularly dn it will wrk to reduce upto 10 kgs???
Hi Shivangi ,
at the end of the day , this is a crash diet and i will not advice you to follow it in continuation for 2 weeks . also the faster you lose weight . the faster you will regain it all back after coming to regulr routine , so its better to follow it once a month , lose some weight then follow the 1200 calorie diet mentioned on dietburrp and maintain the lost weight , then follow the gm plan for q week in the next month …