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 Payal,
Some doubt:
1)which all days can i eat some handful of nuts.
2)also which all type bananas are you mentioning.
3)also about the potato intake in the 2nd day,can i use sweet potatoes?
Arathi
1] you can have nuts on protein day.
2] the regular big ones.
3] yes you can , just mind the mentioned quantity
Hey Payal,
thanks a ton…I was really keen to have mre options in this diet…as I am strict vegetarian..so was looking for mre options on day 5…..thnk u soo much…will update u soon about my result….:)
Hi, I noticed that on 3rd day I reduced 1.5 kg of my total weight,, but on 4 th day after having 4 bananas and two glasses of milk I gained700gm again,, it’s very disappointing ,…… Plz suggest
Hi Rina ,
the gain is because 4th day is for carb loading , and this will lead to some weight gain , but you will lose that weight going further. also please do not weigh yourself every day .
Hi Madam,
I had successfully completed GM diet once and lost about 6.1kgs in a weeks time and I have managed to maintain the weight since then. Now I’m planning to repeat again, but now I hit Gym for workout daily and have protein shake… Can I continue to with Protein shake while in GM diet plan.. Please guide..Thanks
Hi Ravi ,
yes you can try , but if you feel weak or dizzy while exercising , you ll have to either take it easy on the exercise part or follow a normal healthy low calorie diet routine . i am more in favor of a normal low calorie diet routine with hard core workout . GM diet might make you feel weak when clubbed with gym.
Hi maam, I am on day 4. I would like to know if I can have chicken instead of paneer on day 5. If yes then, what would be the quantity and could u also suggest a recipe please.
Hi ruby ,
yes you can have chicken . around 300 – 400 gms of chicken would do .
Hi,
Think I can have grilled fish as an alternate? I understand it is high on protein..
you can have in little quantity on 5th day
Hi, I have prepared my mind and body to strt the diet from Monday. Wish me luck!!!
Hi Roghini,
all the best dear
hi,
i am going to start my day 1 tomorrow. Can i add salt,sugar & water in Juices?
water yes , but plz mind on the quantity of salt and sugar . use very little or negligible .. best is to avoid.
Hi payal,
I am following this GM diet and today is my 3rd day. I had corn with veggies and fruits.
SO is it ok or we should not have corn on 3rd day and only recommended on 7th day.
you can have corn .
Hi,
Can I have banana with mango on 4th day of gm diet.
What should be the quantity for both.please advise.
Thank u.
Hi Kavita , you can have 3-4 banana and 3 mango medium sized.
can i have sprouts and broken wheat daliya on 7th day
yes
On 4th day, Is there any substitute for milk as I don’t like milk.
You CAN HAVE CURD INSTEAD.
Hi Payal
I m 27yrs old and planning for a baby , is this diet situable for it.
what is your weight and height ?
Hey there. I am a 19-year old, 5″1′ and weigh 75 kgs :( I am desperate to loose weight in one week so that I can get a kickstart and then start with regular exercising. I have read different versions, so am a little confused. I am on day two, so please help :
1. Is it okay to drink a home-made vegetarian soup for the 7 days ? It has some additions to the cabbage soup like carrots, ghiya etc.
2. Is it okay if I eat chicken on day 5 but eggs/paneer on day 6? I can’t combine, like eggs in the morning and paneer in the evening?
3. I am a coffee/tea addict. When can I have coffee?
I want the best results in a week so please give me tips.
Thanks in advance :)
1] yes . no issues . these extra veggies are healthy .
2] yes
3] once a day , have at a time that you are used to having . if you take it twice a day , then divide 1 cup into 2 parts and have twice.
can i eat kidney beans on day 3 ?
Hi Karan ,
you can have it on day 5 .
can we have ladies finger on day 2? cooked in oven without oil? just with some green chillies and salt?
yes
Hi I am vegan. What can be replaced with milk on day 4 diet? Also can paneer be replaced with Tofu and curds with any soy/peanut curd?
yes . you can use these food in place of milk as well.
hello mam ,
day 2 and 3 can i eat eggs white
no yaa. egg white only on protein day . you said you are a vegan right .. then egg ?
Is itokay to have khichdi on day 5 ? Made of pulses and brown rice
nope . dal is ok , but not brown rice . you can have plain mung dal pancake / chilla instead.
Hi…. Can I have Corn and Sprouts on Day 2 of the diet Plan.
you can have corn , but not sprouts on 2nd day
Hi i am 17 years old. I’m 5’8″ and my wieght is 87 kgs….i really want to lose weight quickly so can i follow this plan i mean does this plan work for people of my age group? And can this have some side effects specifically for people of my age?
Also if i exercise daily for about 30-45 mins then would the effect increase?
Hi Deepak ,
you are too youn\g to be be following this diet. sorry i dont recommend it for you . you can try the 1200 calorie diet chart on dietburrp for weight loss. a 45 mins workout session will definitely be very helpful . so please go ahead for that.
Hey on 4th day, can I drink simple cow’s milk instead of skimmed milk?
Hi ,
yes you can have cow’s milk , skimming is nothing but removal of cream layer .
Hi,
Could you please see if what I am following for 5 & 6 day is fine :-
Day 5:-
Breakfast : 2 egg whites
Lunch & dinner (combined) 125 gm Paneer + soya beans/lentils + 1/2 cup brown rice + little curd + raw tomatoes
Day 6:-
Lunch & Dinner : 1/2 cup brown rice + mixed vegetables (beans,mutter,gobhi) + salads
Can paneer/soya beans/ lentils/ fruits be added to our diet on day 6
rest all seems fine , avoid brown rice on day 6 . have oit on day 7 . yes all the mentioned foods can be used on day 6
Hey, today ws first day of mine with this plan. It ws quite hard as felt hungry and hence I ate various fruits(peer, watermelon, muskmelon,pomegranate and few blackberries ) in huge quantity.. :D and 2 cups of green tea and lot of plain water. Is it ok?? I have some questions:
1. Can I eat boiled sprouts in second day?
2. Can I eat onion by second day?
3. Can I drink warm water with honey and lemon juice by everyday morning?
4. Can I use simple cow’s milk instead of skewed milk on 4th day?
5. If der r ny restrictions on quantity of eating fruits or veggies?
Huhhhh… Thanks :D :*
N yeahhh… m 21 yr old.. is dis plan advisable fr me?
Hi ,
yes its ok , fruits can be eaten in unlimited quantity , please find your other answers below .
1 ] no , you can have it on 5th day
2] yes
3] yes
4] yes , just remove the cream layer. this process is called skimming .
5] not really , atleast in my version .
6] not really :) you are too young to do such crash diets. you should chjoose a healthier way .
Do you think this diet is ideal for people suffering with Hypothyroidism. I always feel I put on more kgs within 30 days of following this plan & it severely affects one’s metabolic rate. Your thots?
Hi Tanya ,
yes , if you follow the originbal GM diet , you are sure to put on the weight back in some days. what i advocate is , use the funda of GM diet and turn it in to something healthier, once you are done with this , dont go point blank , follow a proper 1200 – 1300 calorie diet to lose further weight. or a 1400 calorie diet to maintain the lost weight. what you do after this week is very important.
Hi
How frequently this diet can be done nd upto what age we can follow this nd which patients are not allowed to do this diet?
Hi Harsha , if you let me know about your age , medical constraints, ill let you know if it will suit you. or any other particular person .
Can i add sugar free to make smoothie or shake on day 4??
yes
hey
I’m at the end of my day 4
on day 5 instead of beef can I take chickpeas, egg white, curd each in kne meal or should I select one and ear in all the meals ?
Hi Geethika ,
you can select all three and divide them through the day in your meals.
Hi…today is my 4th day…im lil bit worried coz…i lost only one kg in past 3 days..wat shud i do to lose weight fast???
Hi Blessy ,
1 kg is not bad . please dont over stress your body . this is good
Can I have blackgram rice on day 6 for lunch and panner and sprouts for dinner … pls reply
yes
Hi ma’m
I just want to ask whether i can use black olives in my salads.. now I’m on my 2nd day of gm diet..
yes , you can
Hi Payal,
I am on 4th day of the diet…can i hv boiled pulses on my 5th and 6th day.
regs
yes you can ,
Hi Payal,
This is the second time i am following GM diet plan of your version and i m on 4 of the day of my diet tomorrow is my 5 th day…..can eat chapati with panner on 5th day
regards
vidya
Hi Vidya ,
no yaa .. chapati wont help .
Hi, i am not very much fond of milk, for day 4, i can have one glass of milk but can i also eat one katori curd???
hi pooja ,
you can boil 4 glass of milk and form curd out of it. use this curd instead of milk .
hi
i am on day 2 of gm diet can i have mushrooms for dinner today and if yes can i have it tomorrow as well
thanks
yes you can , but mind the quantity
Hi, Today I am on day 5. Second day I had few btes of pizza as I was visiting some body. Fourth day I had few 5-7 pieces of pistachew and 4 little pieces of paneer along with 4 banans, two glasses of skimed milk, and a up of yogurt. Is it going to impact weight loss?
Not really . basically the 4th day is carb loading , so with some paneer , pistachio and yogurt , you made up for the 2 glass of milk you missed . although some more banana would have done better. but its ok .
Hi,
I am on way to GM diet plan.I am Vegetarian.I would request to please design a day 5 diet plan for a day.Please guide taking sprouts salad in morning followed by tomato rice in lunch and panner bhurji for dinner would be ok?
Secondly,What can be in between diet(Mid Meal Snacks)
Hi Jyoti ,
yes it would be fine , mid snack can be some roasted channa . or any fruit / salad item .
A few more queries again..
1. Can I have palak Paneer (1tsp) oil on day 6 and 7? Is Paneer advisable on day 6 and 7?
2. U suggested egg whites on day 5,6,7 but how much in quantity overall?
3. Is soy sauce, tomato sauce or ketchup, red n green chillies sauce advisable to mix in veg soup or stir fry vegetables on day 2,3,4,5,6,7?
Hi ,
1. day 6 is fine , but avoid paneer on day 7.
2. quantity depends on how much of other protein food you plan to eat . you can have upto 6-7 egg whites in a day . and its not for day 7 , its for day 5 and 6.
3. a little bit of flavoring never killed anyone , so you can add these things , but plz dont overdo them , it is not allowed in the original GM diet format. ketchup actually has preservatives , and we are also avoiding salt . so please dont use these if possible , but if you really really really need , just go on to add some ketchup . avoid soy sauce, and red and green chilly sauce , you can add chilly or pepper powder for the zing instead of the sauces.
Hi, tomorrow will be my fifth day and I was wondering about the Day 5 Plan. The paneer, won’t it have too many calories? Worked so hard, I don’t want it all to go to waste. Has this plan worked out for any one else? Sorry, just being cautious.
yes dear , Gm diet is all about its pattern of nutrient consumption . day 5th is all protein and it is all calculated. so dont worry , just go on and follow it
Can we take moong daal on protein date i.e. On fifth & sixth day
yes
Cn we add salt to our vegetables and soup
yes , you can add rock salt
I am 30 and weighing 97height 6ft how can frequently can I put it to use
you can follow this once a week .
How can we prepare paneer for 5th day?
You can make paneer bhurji with very little oil .
Day 5 — I believe we can have maximum of 500gm of Panner or as mentioned 250 Gms of paneer + 20 gms of soya chunks + 150 ml curd. Can we have the wonder soup along with this for lunch and dinner ?
yes you can .
Day 5, Can you please provide a detail diet plan (Breakfast, Lunch and Dinner)
the food item that are mentioned can be distributed as your wish for the whole day long .
i don’t like paneer, can i substitute with beans or lentils.
yes , you can . you can also use tofu
Can I have shitakes instead of paneer or soy?
Hi Cecilia,
shitake does not really provide the amount of protein required. its better to stick with paneer or tofu , if not go for sprouts and legumes
Hi can we follow gm diet after gap 2 days every time for few months
I am 80 kg an 5ft desperately wanna lose weight as want plan for baby
Can give some tips to lose weight
Hi Bhavna ,
sorry , but i would not advice you to do so. it is a crash diet after all . and is not good when followed for long . it will lead to severe effects in your body . you need to follow a more balanced approach . take healthy low calorie diet and workout for an hour everyday to make your body strong and to keep your nutrient stores intact for future pregnancy planning.
Hi I m minu .Can I have coconut water on second day of my GM diet
yes . you can
Hi Payal I have high BP . I m on my second day of this diet . Can I have take little salt because I have little headache today
yes minu , you can take rock salt .
Hi Payal,
I am on my second day. I had Mango juice (small cup) on first day in break fast and had two glasses of salty buttermik in the eve. had normal melon portion for lunch. M I going right?
I take salt in Salad. does it have any wrong effect on diet?
hi Niyati ,
yes , salt i to be restricted to half a tsp everyday . mango juice wasnt a great idea , but what is done is done , move ahead to follow the diet as mentioned.
madam ….can i have that 4 day milk with sugar?
yes you can use 1/2 tsp sugar in 1 glass
Mam in day 5 how much egg should i take
up to 8 egg whites . to meet the protein requirement.