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:
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.
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. 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.
Don’ts 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, 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 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 don’t 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. 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 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, 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. 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-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. 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 the book.
Learn More:
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This is my first day, I have had only fruits the entire day . Dinner time, I am tired. Can I have one glass of ragi malt for dinner?
Hi Spurthy,
not really dear .
Hi will having a banana milkshake hamper the diet …should banana and milk be taken seperatly …can you give the recipe of the smoothy you mentioned we can have on that day
Hi Neeraj ,
no you can have the milkshake , it will not hamper the diet . receipe , i have mentioned in your other comment .
Hi Payal,
I am on my 5th day of GM diet. I checked my weight on the 3rd day and I was very excited to see that I have lost 3.5kgs. But unfortunately when I checked my weight this morning (5th day) I have gained 1kg again. I am following this diet without any cheats and also going for my regular walks morning and evening for 30-45mins.
I have hypothyrodism and PCOS. Is this the reason for weight gain. Please advise.
Thank you
Hi Pk ,
yes it may be that or it may be if your cycles are close by. but dont worry , just complete what you have started and you would be happy at the end.
Hi Payal.
i wanted to know how much egg is allowed on protein day..can i avoid paneer completly and use only egg whites that day?.
Also wanted to know is there any diet plans available specially for peoples suffering from pcos.
Thank you.
Anu.
Hi Anu ,
you can have around 8 egg whites in the entire day if you skip paneer completely. if you wish to get a personalized diet plan for your requirement you could visit our diet service page.
Hi Payal , I plan to start the diet soon but the only thing that keeps me away is milk and banana day … though i can have smoothies as you mentioned but a friend told me i will not loose weight because of the smoothy and should take banana and milk …please do advice
Thanks
Neeraj
Hi Neeraj ,
this smoothie does not contain any other item , just milk and banana blended together with a tsp of honey . it will not affect in a negative way , carb loading is the goal of milk and banana day . so weight would go up a bit on that day .
Can I start GM diet again after a gap of 4 days?
I have lost 2 inches tummy till today, I am on 5th day now.
Hi Mk ,
no i think you should weight . even if you continue to lose weight with continued GM diet, the weight loss will not be permanent. the best way is to follow the diet for a week , and for the next 3 weeks follow the 1200 calorie plan on our website. then repeat GM again .
Hi mam,
I started the GM diet today and ate only watermelon. Tomorrow planning to have veg salad from subway so can I have olives and jalapeños or just onion and capsicum? And can sauce be added?
you can have olives and jalepenos. add sauses to a minimum , but avoid mayonaise.
Hello mam , i m kz 15 yrs old .. But omg my weight is 96kg … Sice lst 4 daus i hv lst 3 kg ie 93 nd 2day i hv 2 eat tomotoes mam .. In ol d sites specially official site of GM it is suggested to tk rice nd i m also tking dat .. Wat do u think is it fine !! Mam cn u pls contact me through my email id mentioned above …. Pls …. Nd yes mam i m in 10class …. I really need help … Earlier 1yr ago .. I took 1cup of rice only on day 5 and 6 along with fruits and tomots as suggested nd den alsp loosd weight … Mam pls tell nd guide me through email
…….. Hape u serve ur help to me !! Ty soo much zz
Hi Kz ,
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. – 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. please dont follow too much of GM diet . its really not advisable at your age.
Hi Payal, this is Mugdha.. I am on Day 6 of GM diet.. Wanted to ask if i can eat just raw veggies or salads on this day including veggies soups?
Hi Mugdha,
yes you can
Hi Payal,
This is my Day 3.I ate red grape along with Apple, Orange, Watermelon and Pears on Day 1 . Is it OK?
I ate Sprouted Moong on Day 2 along with Vegetable soup [ By grinding vegetables in mixie]
Can I have this soup 2/3 times on Day 3 & 4
I saw mention of Paneer Burji for Day 5. Is it OK ???
Vinayak
Hi ,
yes , every thing you mentioned is fine. you can have as much soup as you like if you make it completely fat free
Hi Payal,
You have not clarified whether I can eat Paneer Burji on Day 5, as I hate Paneer in any other form.
Kamath
Hi Vinayak ,
yes you can , just use very very little oil .
Hello mam tommorow is my 5th day can i take in lunch subway chicken salad.and at night chicken and brown rice.
Hi Savy ,
actually you can have the mentioned food for lunch on 7 th day . 5 th and 6 th day are protein only days , no carbs , so chicken is fine , but no rice / roti , you can have chicken soup
Hi Payal,
Thanks for sharing indian version of GM diet plan. I am on my Day 2 now. For Day2, I used a veg mix, and added 2 table spoon of Tuar(or masoor) dal, and 1 table spoon of sambhar masala, and then boiled this mixture in pressure cooker. In sum, I made sambhar with very less dal. I didn’t eat potatoes as I added 2 table spoon of dal in my sambhar.
Is this ok for Day 2? Please suggest, as I am planning to eat the same on day 3 also.
Thanks
Piya
Hi Piya ,
because you substituted , we are good with it. yes you can have this .
Hi Payal, Today is my 7th day of GM diet and guess what I lost 3 kgs. I was 64 and now I am 61 kgs but my target is 55 kgs . I am 5’4″ tall and i guess my correct weight should be 55 kgs. I want to start this diet again so shall I start immediately or do I have to wait. Can you please suggest me how can I maintain my weight. Thank you. Aastha
You can follow the 1200 calorie diet plan at dietburrp to maintain your weight. you can start the GM diet again after 3 weeks . do not repeat it immediately.
Hi adopted GM diet and lost around 6/7 pounds.. ur post helped a lot.. thank you.. :)
Hi
I like ur post. I have some qnsts. I have hypothyroidism and pcod. If i follow ur diet plan r u sure my weight will reduce? Other than this suggest me for lose weight.
Hi ,
dear nothing is really sure shot .. every one has different metabolism and different bodies . all you can do is put your foot ahead to try and be healthy and your efforts shall be paid sooner or later ..
Hi
I am done with my 4th day.
Tomorrow is my 5th day.
wat should be best to eat? Panner or brown rice?
I am really confused all gm diet site is different..
Can u tell me d proper plan wat to eat?
Hi Priti ,
5 th day is protein day .. so no brown rice . its paneer and other protein stuff mentioned in the article.
Hi Payal,
I’m on my 4th day of this plan.
Can take chicken leg on my 5th day?
And yes than what should be the amount
Hi Zeba,
yes you can take 2 leg pieces.
Dear Payal,
Whether GM Vegetarian Diet reduces tummy ?
yes it might if you do some tummy related exercises during the week .
Hi am sang
going to start GM veg diet tomorrow
I need day 1 Diet Chart
hi i am sang
i going to start my GM diet from tomorrow.am bit afraid whether i could follow it or not.and i need day 1 instruction(veg diet), pls help me to start
Hi Sang ,
day 1 includes all fruits. all the needed information is already present in the article above.
Hi Payal,
I completed my day 1 yesterday, ate only fruits all through the day largely melons and oranges..however, at night, as I developed headache, I ate a very small quantity of rice with chhole(perhaps around 5 teaspoons). However, I intend to strictly follow my diet for the coming days..My question is whether those morsels of rice had would render the whole thing ineffective and if I would have to start it all over again? Also suggest if there is something that I do to counter its impact
I am following the diet to shed the few extra kilos that I have gained in the past and I am also expecting that with a rigorous 7 days diet of this kind, I would develop a taste for healthy foods..Kindly advise..
Hi ,
no dont worry it would nt hamper your plan if you ate onlyt the mentioned quantity .. plz continue
Hi payal,
I was waiting for my answers.
done
Hi
Hi ,
is there anythiung you want to ask us ?
Hi Payal,
Please clarify following:
a]Can I boil the vegetables with salt and other spices ?
b] Day 4 indicates Bananas and Milk. Can I use Yogurt or Butter milk with mint leaves or any other form. I presume can eat fruit and boiled vegetables on this day and u have mentioned Mango also.
Kamath
Hi Vinayak ,
a] yes
b] yes
m on my 5th day…..i lost 2.5 kg…..is this good result……on tth day 1 cup brown rice 1 time or 3 time
Hi roshni ,
yes its good .. brown rice is one time at lunch
Hi payal,
I am suffering from thyroid. Is there any particular diet regime i need to follow while on gm diet? Also can I have grapes while having fruits? Which fruits are to be avoided in gm diet? Can I add suji in my diet?
Thanks
Hi Neha ,
Foods to avoid: Eat less of broccoli, Lima beans, cabbage, peanuts, sweet potato, mustard, kale, kohlrabi, linseed and soy products. These foods may interfere with iodine uptake in the body. Don’t cut these foods out completely, just keep these to a minimum
grapes are ok but limited quantity intake. you can have suji in place of brown rice.
Hi payal,
I have thyroid. Is there any particular diet regime I need to follow while on gm diet? Also can I have grapes in gm diet? What fruits needs to be avoided during diet? Also I cannot digest milk so can I have only curd during 5 day with bananas?
Hi ,
yes you can have curd instead of milk if you cannot digest . use the mentiuoned amount of milk to make curd and use that curd .
I am on my first day of plan.really excited to complete it.i had melons throughout day but in late affrnoon one coconut water along with coconut meat.is it olryt???
yes , its ok .
Hi Payal,
I am inspired by your post and going to start the GM Diet from tomorrow. Out of curiosity, just want to know how much we will reduce in the first attempt. Please reply.
h i ,
thanks for reading at Dietburrp . you can lose anywhere between 1 kg – 4kg . its really hard to say .
Hi Payal
In all 7 days we can have tea coffee n milk and how many times is good in a day while doing gm diet. I take usually 4 TIMES IN A DAY
H i Pushpa,
you can have 2 times . but 4 is too much .. if you want to have all 4 times, have 1/2 cup only and take it 4 times.
Can we take coconut water and orange juice everyday of gm deit plan???
coconut water yes , orange juice have on first 2 days .
Hello Ms. Payal,
I’m on the 3rd day of GM Diet.
I don’t like milk, even milk flavoured drink. So can you please advise me a substitute drink for day 4 ?
you can use curd instead.
Hi…
I finally made through day 2!!! Lol!
For day 3 can i make my veg soups spicy?? Or is there a restriction in the amount of salt/spices I should use?? Thanks in advance!! And great job on giving such clear instructions!!!
Hi Shiv ,
you can use as much as chilly spice you want .. actually it raises BMR and helps in weight loss. so please go ahead without any doubt .
Hi payal
Yday I started my diet I had fruits for morning and afternoon but in the evening I started having severe headache so I had one cup of samba wheat rava..Is that OK?
Can I take honey in this diet plan?
Hi Dhikri,
no actually its not ok … are you used to drinking tea ? coffee ? if yes plz continue with that to avoid headaches. yes a little honey is ok in this plan .
i would very much like to start this diet program. my problem is Coffee. can i have my first cup of coffee everyday at least?
Hi Meena,
yes you can dear.
Hi Payal,
I have started GM diet. Today is day 1 fruits. Is carrots and beans are allowed for day 2?
one more question is there any substitute for banana because I don’t like banana.
Thank you
Hi Aastha,
yes beans and carrots are allowed. you can substitute banana with mango , chikku , custard apple or potatoes.
hii payal.. m in a huge conundrum. i have been trying to loose weight sine a year. the only things i lack are motivation determination and consistency.. after i loose 5 kgs i start over eating because i get carried away by the appraisals i get. and since i stay with my family i always cheat during this diet plan.. i always keep postponing and eat whatever is cooked at home. like too much rice n too many chapatis and oily foods. i cant resist them since its readily avaulable at home.. and i hate working out.. do you think you can help me? :(
well nobody has ever been able to.. m 5’3″ and m 63kgs:(
Hi Panchami ,
the best i can do for you is , if you subscribe with us for the diet service, we can keep you motivated with daily follow ups and mails . i think that has kept a lot of our clients motivated and c an help you too.
can i eat grapes on first day?
yes , a little wont harm .
Hi Payal,
Would this diet help me in reducing abdominal fat(obliques) ?
Thanks!!!
Hi Dinesh ,
abdomen is a tough fat region , you will have to exercise along with any diet you follow to be able to lose tummy fat .
Dear Payal
After 7 days completed how to proceed? do we have to continue with day 1 again ?
kindly explain
Rgds
Vidya
Hi Vidya ,
you must follow this diet only once a month . after the diet is done , you can maintain the lost weight with this diet – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
can u please send me the vegetarian version of 3 day military diet plan ….please….please…. please…..reply
Hi Riya ,
sorry , but i dont have that ready
Hi payal…I think I may have made a mistake n I am very upset thinking about it.today was day 3 for me and I realized I have been taking the seven seas fish cod liver oil capsules daily at night.Does it render my diet plan ineffective? Its been difficult resisting temptation these 3 days… :( would appreciate your response. .. thanks. .nidhi
Hi ,
no no , please dont worry about it , that should hardly make any difference .. just continue with the plan with the same spirit !
Hi Payal,
Forgot to mention, can I take egg yolk as well or is it only the white is allowed?
Thanks
only white .
Hi Payal,
I am on day 4 gm diet. For day 5, am thinking to take egg and panneer. How much quantity should I take..pls suggest.
Thanks
you can take 4 egg whites and 150 gms paneer
Hi Payal,
Am on day 4 of GM diet
1. Can i have tomato curry made with coriander, cumin, and pepper, salt along with rice.
2. Can i continue the above for day 6 and 7 along with some soups and fruits/veggies.
Hi Madan,
1] you can have the curry but on day 7 , as rice is to be eaten on this day .
2] yes you can have the soups and salads on any day ..
Hi,
I have started my diet today being fruti day… i had lukewarm water with lemon, then after 30 min black tea as i get headache without tea and 1 musk melon. Can i have soup today? and continue with fruits too!!
yes you can dear..
Hi Payal,
Thanks for the great post!
I am on my 5th day of diet, I had a few questions:
1. On day 4, I ate only 3 bananas and 3 cups of tea with milk and one cup of vegetable soup, Is that alright?
2. I have a small appetite for non-spicy food so , I eat what is expected to eat but not in the mentioned quantity. Should that affect my diet? Also, I noticed a decrease in appetite I.e., I feel full very quick.
3. I’m planning to repeat the diet again right after this completes, is that advisable? I haven’t taken any measures this time but I’m sure I lost at least 2 kgs off me.
4. Is there a way to focus the loss of weight on the belly fat?
Hi Priytanka,
1] actually this is a carb day , and you are supposed to be eating these carbs , as fat cannot be broken down completely without carbs , hence this day .. also aftewr the 3 day only fruit and vegetable intake , the body would feel deprived . eating less will not help in losing good weight.
2] that is ok .
3] no , please follow it only once a month .
4] yes , do abs related exercises andf this will help ou toning the muscles in that area.
Hi, im in 5th day and i reduced 2 kg as of now. I ate curd rice for lunch, morning and night i ate cucumber carrot salad wit tomatoes. Is that fine????
on 4th day, can I make smoothie with Skimmed Milk adding 2 pillets of sugar free in it.
yes
Hi Payal
I am going to start diet from tomorrow and I have couple of questions.
1)can I drink milk in the morning? if yes then how much?
2) my hand Is fat then my body so it can be reduce?
Hi ,
1] yes you can
2] for spot reduction , you should be exercising to workout the muscles of the concerned area to tone them .
On the 5,6&7 day can we eat fruits and vegtables
yes you can