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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Hi ..Can i have fruits like watermelon nd jackfruit on 5th n 6th day ..?
And i saw in another plan tat 1cup of rice s alowed on day 6 itself is tat relevant? And if rice is allowed wat shall i have with it !
Hi Deepika,
as i mentioned in the article itself that day 6 calls for rice in lot of plans available online , but bcoz it is a protein day , i do not recommend having rice on 6th day. water melon and jackfruit is allowed.
Hi,
1 more query..
Can I have veg wheat Dalia wid mix herbs n Lil schezwan sauce from day 2 onwards?
Hi Pradnya,
although daliya is healthy and otherwise i would have allowed you to have it while on weight loss diet , but i am afraid gm diet has a flow , and it does not allow carbs everyday , and hence it will not be the same if you have it day 2 onwards.
Hi Payal,
A few questionsโ
1. Can I have curd, puffed rice(murmure), sweet corn, buttermilk, sprouts all 7 days?
2. How much olive oil n black rock salt is allowed on all 7 days?
3. Substitute for tomatoes โฆ I hated it last time
4. Need to shed 25kgs? M 28yrs.. So how much time span on 2 diets?
Pls help โฆIโm on day 1 n last time I lose 2kgs wid ur help but was very confused โฆ Wish to b clear Dis time n hope to lose a few more KGS wid Lil walk (my ankle is twisted)
Hi ,
1] nope. you can protein foods like curd, buttermilk, sprouts on protein days , i.e. 5 th and 6th day. murmure instead of rice on 7th day and corn on vegetable days.
2] 1-2 tsp of olive oil , and 1 tsp of rock salt
3] lemon , grapefruit
4] follow gm diet only once a month .
could u pls tell me how many mangoes on day 4..m bit confuse….i dnt lyk bananas
4-5 big mangoes.
Hi ma’am,
[1] Is fruits allowed on 5th n 6th day?
[2] Could you pls tell me whether we can take only banana and milk on the 4th day or that we cn have it along with other fruits?
[3] is thr any substitute for milk on 4th day? Can we avoid milk on 4th day?
Hi,
1] Yes
2] other fruits in little quantity is ok to have.
3] sorry … no substitute really , but you can change its form like have curd , mix flavours , make smoothies etc.
whai can i substitute fr raw tomatoes…i hate them….pls gv me ur suggestion asap
you can have lemon or grape fruits or oranges
My query is in moderation pls help
Hi Payal,
Am on my 3rd day of GM diet, I started the diet based on one other site and stumbled upon this site today only.
[1] Am I suppose to use only banana n milk for the 4th day?
[2] Can I take the soup more than once on day 4 or just during 1 meal? Can I take other fruits if I am taking the soup??
[3] On day 5, do i have to take the tomato raw or can i add it to the paneer mix or soup to take it?? I really hate eating raw tomatoes.
Does it affect the end result???
[4] Can u suggest a diet for 6th and 7th days?? I am not clear on what to take on those days. Please help.
Thank you
Hi Niranjana,
1] yes , if you still are hungry , have melons and some more fruits.
2] make it fat free and have as many times as you wish too, dont starve yourself.
3] wherever mentioned raw, you must have it raw.
4] 6th day is same as day 5th . just that you can have a little more quantity of everything . and day 7 th is agin all fruits and veggies and for dinner you can have brown rice.
On 7 th day what all are substitute to brown rice?
you can have oats , or broken wheat daliya too
Hie can i.add little salt on my frst day
use rock salt .
hi….i am 21yrs….whether this gm plan is working and can i try?? any side effect at this age!!
Hi Sumathu,
i feel at your age you should choose healthier ways to lose weight.
can v substitue milk with something else on day 4…i dont like plain milk at all..or can v add bournvita to change its taste?
you can use yogurt instead . dont add bournvita, it has a lot of sugar , you can add other fruits or make a smoothie too .
Hi Payal, Vivek here.I AM 42 Yrs Male Vegetarian.Please mention the quantity of fruits n vegetables and if possible time table for that.Also If after GM Diet I want to have regular meals what should I do to maintain my weight.That is how much and which exercise.Or shall I follow it with 1200 calories North indian diet plan for a month.
Can i have a glass of Toned milk everyday with GM diet.
Hi Vivek ,
yes we are planning on that to have a well planned diet chart for the same , it will be up on our website soon. after the GM diet you can follow the 1200 calorie diet chart for maintaining the lost weight. any 30 – 45 mins workout will be helpful too.
Can i eat litchis on day 3,5,6,7
yes you can , but go a little low on the quantity.
Hi,
How often can we do this diet.
once a month .
Hi Payal, for day 5, can i just have soya milk unsweetened and curd instead of paneer? i dont like raw paneer ! i am a pure veg . if yes how much quantity can i have? also please elabore day 6 diet.
Hi Sonia ,
yes you can do that , also you can make panner bhurji with lots of veggies with very little oil. day 6 is same as day 5 , you can have little more quantity than mentioned for day 5 .
On day 5 in replacement of paneer.. how many egg whites can we have??
up to 8 egg whites /
hello i am very hAppy with this diet plan i followed it n i hv lost 5 kgs apprx….. bt now its been 1 week n again i hv put on 1 kgs
what to do
n in how many days we can again start it??? plz reply ASAP
thanx in advance
Hi Ruchi ,
as mentioned several times earlier , you can follow the chart only once a week, and after finifhing with it , follow the 1200 calorie chart on dietburrp to maintain the lost weight .
Hi The non Indian version of g. m diet has a sample daily Menu. Could you please have a similar menu for the Indian version too.
Thanks
sure , working on it .
Hey payal,
I jst had sme queries abt d pln…
I need a quick weight loss, so cn i cntinue d diet smltnsly?
I need sme really quick tips
Please help
Hi Sana,
sorry , it is not advisable to follow the plan for more than once a week . that too because we have a modified version which is healthier than the regular one. i wish there was any quick and permanent way to weight loss. if you want to go the healthy way, we are alwas there to help you.
Can I eat 500gms paneer on both 6th and 7th days…also is it just paneer and tomatoes or can we add vegetables and fruits in those days?
it is 5th and 6th day … yes you can have 500 gms paneer . you can add other veggies and fruit too . no issues.
Hi Payal, Can I have combination of banana , cheeku and mango on 4 th day or should I have any one through out the day…??
you can have combination . 3 banana , 4 chikku, and 2 mango.
Payal, Can I have combination of banana , mango and cheeku on day 4 th along with milk or any one fruit..?
combination is good too.
You hve mentioned tht you can follow only once in a month after that how to maintain???? Suggest diet during tht period
you can follow the 1200 diet plan on dietburrp to maintain the lost weight .
Hi
Its my 5th day…. Bt on 4th day night i hve ate some mung bean sbji…. Can it affect my diet program?
its ok .. dont think so much now because it is already done. just follow the coming days as it is .
Hi Payal , Today is my day 2. But due to unavoidable situations I had take meals(lite meals ) during lunch. Can I continue my day 2 still or shd I start from first again.
Please do reply and also help me in getting out of moderation.My msg reads “awaiting moderation”..
Hi Sangeetha ,
if you are not on an urgent run , start over with day 1 again for better result .
Hi I m on day 5 and when I check my weight in the morning it’s less but in the evening it’s like the same as before . I am worried if I am loosing some kgs or not . Does weight varies whole day ?? And will this diet give me the result at the end or not ?
Hi Tanya ,
yes the weight varies during all times of the day . its best to check your dry weight , that is early morning weight after clearing your bowel and on empty stomach . dont stress so much , if you have followed the diet well , weight loss is assured. the rate of weight loss varies though ..
Hi Payal ,
Can you tell me a veggie plan for day 5 ,6 and 7 avoiding brown rice
Hi Sangeetha ,
yes we can plan a proper diet chart with a healthy twist for you that can help you losing good weight . please see this page – https://www.dietburrp.com/diet-services/
What to eat after day 7th of GM Diet?
Thanks
follow the 1200 calorie diet plan on dietburrp to maintain the lost weight .
I followed the plan for 3 days but have a diner out on 4th day:(( what to do ? Follow 4th day plan till day or keep it lightduring day n party at diner with moderations,ofcourse;))
lol … of course you can do that , but im not sure of what results to expect then . :)
Can I eat boiled arvi on day 2 cooked with tomatoes and red chilli power and other spices but without oils.
you can replace potato with arbi if that is what you are asking.
hi payal
i have a question :can i have a cup of my fav masala chai ;as i can’t do without it.
yes you can dear.
i m 15 and my height 5.8″ and my weight is 75 kg.My thighs, hips and stomach is so fatty.can i do gm diet to lose my thighs,hips and stomach weight
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.
I am in 4th day. I hv no habit to milk. Still I continue this. Feeling great.
Now I am 87 kgs & 5’2″. After completion my GM7 diet, what should I do for my regular diet.
follow the 1200 calorie weight loss plan on dietburrp to maintain the lost weight.
Hello Dr.
i want to reduce weight.. i m 65kg.. my height is 160cm… I want to reduce 10 kg atleast in next 2months as its my friend’s wedding… Can i continue this diet for two months ?
Hi Prachi ,
i am afraid you cant. it will not be healthy . you cn follow thbis routine only once in a month .
Hi, can u please share a blast lunch dinner diet for day 6 & 7
Hi Divya,
yes we are woeking on a detailed menu for GM diet , it will be up on our website soon.
Hi,
I could only loose only 1.5 kilos though I followed what you had mentioned.
Can I try this again after 15 days?
Thanks.
Santosh
Hi Santhosh , rate of weight loss is different for different individuals . losing 1.5 kgs in a week is not a bad loss. so dont lose hope. follow if after 25 days.
Hi priyanka,
On Day 4 can we have vegetables, stir fired in 1 -2 tsp olive oil with one pineapple slice along with banana and mango.
yes
Can i have little salt on second day of my gm diet plan
a little , yes . you can also have rock salt instead of regular sodium salt.
Hi i hate raw tomatoes with what can i substitue it plz cud u gv me ur suggestion asap
you can have oranges, grapefruit , or lemons .
Can I eat chicken and egg white during the last 3 days?
you can have chicken and egg whites on 5th and 6th day.
hi
on day 6
can I have oats with slim milk for bf with sugar free
lunch French beans and carrot boiled and a cup of wondersoup
dinner a cup of wondersoup and sprouts
snacks chickpea boiled
yes you can , sounds like a good menu . just use very little oats .
Hello,
I am on my day 3 of GM Diet plan
I wanted to ask you few things like
1. Can we eat avacado on day 4 as it contains potassium?
2. Can we eat soya beans on day 5 and 6 as they contain proteins?
3. Can we eat dates?
Thanks in advance,
Santosh
1] yes
2] yes
3] better avoid.
hi payal
can u plz tell me roti n white rice allowed in this diet
if allowed then on which day and in how many quantity
plz reply asap
Hi Reha ,
white rice is a no . roti if you wish you can have whole wheat flour roti on the last day for lunch.
Can i follow this diet plan continously
no , only once a month.
HI,
I am on my day 2 of this diet plan. I have few queries, please answer them.
For Day 4 can we eat Avocado and Soya Bean as they are high in Potassium?
For Day 5 can we have any item which is High in proteins. how much of Protien should we intake that day.
For Day 7 which are the fruits and Vegetables to avoid?
Thank you.
day 4 – yes
day 7 – you can have any citrus / watery fruit , avoid starchy ones like banana, chikku , mango .
Hi Payal, my name is vidya I have just found your site. I have thyroid and it is under control. I am planning to follow this diet and I have few questions. Can I have Subway salad on the days veggies are advised to eat and on protein day can I add paneer to salad. Please advice. Thank you
My comments are in moderation.pls. help
Hi Sreevidya,
yes you can have it.
Hi Payal,
I have just got to know about your website through a friend and it’s very good. Need your suggestion. I have thyroid and it’s under control.I have put on lot of weight recently and planing to do GM diet for a week. Can I have Subway Salad on the days I can eat veggies and on protein day can I have salad with paneer. Thank you
yes you can
Hi
Just wanted to ask that what can be substituted for soup for dinner on day 7…also if can I eat paneer on day 7 ??
no paneer on that day, you can replace soup with salads and fruits ,
hi….sure this gm diet plan will work?? because from tomorrow i am going to do….
i am sorry , but i cant assure you if it wil work for you.
Hi Payal,
Till day 4 followed religiously. But day 5 yest I had to work outdoor and couldn’t say no to client for lunch or explain I’m dieting. Had half a dosa and Some namkeen. Do I continue today or let it be and start again on Monday?
Thank you so much in advance !
Priyanka
Hi Priyanka , you can continue , just manage a little with allowed calories.
I am 62 yrs old. I have been following GM diet from February but I was eating rice on 5,6,7tth day I happen to see your diet plan today. Today is my fourth day of GM diet of this month .I was happy to know that there is option of mango and chikki. Pls tell me if I can only milk or curd or I can have milk in the morning and curd or butter milk in afternoon and milk at night.
Again I can have all three options of fruit for the day or stick to one option.
On fifth day I can have panner and curd only or can have some dal and soup? I am happy with GM diet but I have lost only three kg in all this months . Inches wise I see some differences .
Pls kindly reply as early as possible .
Thank you
HI yOGINI ,
Yes you can follow all the changes you mentioned in your comment. slow weight loss can be a result of age related slow metabolism.