7 days GM diet plan is something everyone wants to follow for quick weight loss. GM Diet is very popular all over the world for the fact that it leads to very fast weight loss. There comes a time in the life of every overweight person, when they are ready to follow any hardship to lose some quick kgs. GM diet is the rescuer. The original diet is full of nonveg food items and stuff you would find hard to assemble. Hence, we have worked on an easy to follow Indian vegetarian version of 7 days GM diet. Read on for more info.
Benefits of GM diet:ย
This GM diet was assembled by General motor company for its employees. This is why it is named as General motor diet or GM diet. This 7 days Diet plan has many benefits because of the way it is designed.
- Quick weight loss:ย The biggest benefit of the GM diet is that it helps in quick weight loss. Most people drop around 3-6 kgs weight in just 1 week. Miraculous isn’t it?
- Detoxification: Gm diet helps in Flushing off the toxins from your system. It mostly involves eating loads and loads of fruits and vegetables every day. This helps in providing micronutrients to the body.
- Rest to the gut:ย The food items prescribed in this diet do not crowd the gut, and hence provide rest to your entire digestive system. This also helps in better elimination of wastes and toxins.
- 7 day period is so small that you would remain determined and motivated to carry on with the plan.
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. Gm diet has a strict diet regime. It may often lead to headaches, malaise, profound sweating, and weakness. These side effects can increase in cases of dehydration. Hence maintaining proper hydration will keep you off these side effects. It also helps in better cleansing of the body system.
Eat a variety of vegetables and fruits
The GM diet basically comprises of vegetable as well as fruits intake. If you are keen on following it for the week, make sure you buy a huge variety of fruits and vegetables beforehand. Including different varieties of fruits and vegetables will ensure the availability of all micronutrients to your body. This will help you sustain the monotony and keep the side effects away.
Exercise
Although this diet plan is good for quick weight loss, it is preferable to follow a 45 minutes exercise/walking routine for 7 days. This will ensure that your muscles are toned as well as you lose weight from the right areas. Learn more about burning fat for weight loss.
Donโts of GM diet:
Avoid Alcohol – Alcohol provides a hell lot of calories, leave apart the toxins it inserts in your system. Gm diet is a very low-calorie diet plan. If you intake Alcohol while following this diet, it may lead to hypoglycemia (low blood sugar) episodes. It can cause blackouts, drowsiness, and fainting.
If you are a Non – vegetarian, check this Indian Non-Vegetarian GM Diet Plan for Weight Loss for detailed 7 days gm diet plan for weight loss.
The Indian Version of vegetarian GM diet plan for weight loss:
Watch this comprehensive video on Indian vegetarian version of GM diet plan
The vegetarian GM Diet plan:
All said and done, 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 maximum benefits of the antioxidants. Red, yellow andย green eat them all.
- Wherever possible eat fruits with the peel, this will help in increasing your fiber intake. Like in case of apple and pear. This fiber will help you keep away from hunger pangs and will make you feel full.
- Citrus fruits like pineapple, orange, lemon, sweet lime, strawberries will provide you with a lot of Vitamin C. This will help you in flushing off the wastes and keep a good shineย on your face and hair.
- Eat all melon fruits – Melon fruits are high in water content. They will lead to increased urination, helping you flush the toxins and also water weight. This is specifically helpful in cases of water retention.
Day 2:
This is your vegetable day. This function is similar to fruits. The variety ensures that most micronutrients are provided to the body. You can boil them, steam them, have it raw or make a soup out of it. You can have 1 cup of baked or boiled potato too.
My Take
- Have the boiled/baked potato for breakfast. This will ensure a good and energetic start to your day. If you donโt like only potatoes, you can try this apple and potato salad.
- Use spice to make your boiled/steamed vegetables taste good. No point eating them bland and then losing your motivation to move ahead.
- Squeezing lemon on your veggies will not only add taste but also provide Vitamin C to assure that glowing face.
- If you are fond of salads, here is a good recipe.
- Add some green tea to your day to ensure detoxification. (without sugar)
Day 3:
The third day is a blend of the first 2 days. On this day you can have all the veggies and fruits you ate on the previous days. You need to avoid potatoes and bananas on this day.
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My Take:
Day 4:
This is a high potassium and high carbs day. This will help in replenishing your energy stores. You are allowed to eat up to 8 bananas and 4 glasses of milk on this day.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 (total 4 .no) and I saw the same effect. Mangoes are equally high in potassium as well as in carbs. Plus the combination is irresistible for me. You can try it too. This made me recharge my motivation to finish up the pending days.
- Recipe for simple, low-calorie vegetable soup. (Fast to cook too).
Day 5:
This is protein day. You need to include paneer, curd, soy milk, soya chunks along with 6 tomatoes. The original GM diet needs you to eat 10 oz of beef, which provides around 60 – 70 gms of protein. To meet this, you need to eat either 500 Gms of paneer or you can also have 250 Gms of paneer + 20 gms of soya chunks + 150 ml curd.
If you have any confusion regarding what food to choose for this day, check the protein table under day 5 of our Indian Non-Vegetarian GM Diet Plan for Weight Loss.
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My Take:
I observed a good drop in weight on this day.
- I 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, 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 carbs ones) along with a cup of brown rice at lunch.
If you have done it all, at the end of the week you would find yourself weighing lighter than before.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 Detailed Indian Vegetarian version of GM Diet Plan ( 7 days GM Diet with Recipes )
You can buy a detailed 7 days Indian Vegetarian version of the GM Diet Plan.
- This GM diet is planned on the same principle mentioned above in the article.
- It has detailed recipes. Simple to make as well as easily available ingredients. Now you don’t need to spend your week eating only sliced cucumber and tomatoes in the name of salads.
- Read More about theย book.
Learn More:
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I’m on my sixth day of diet. I lost three kegs but gained one again after day five. Also can I have stir fried veggies in olive oil on day six?
yes
Can we take milk in the night on 5th , 6th & 7th day
yes you can .
Hi
I m on day 4 and m feeling great about the whole plan.. About day 5 can I have brown rice or paneer all the 3 times?
No Brown rice , you can have paneer in the mentioned quantity
Hello Mam, I ve stared this diet today. Can you please suggest on what all days to consume the GM wonder soup.
Also, please provide the recipe for paneer bhurji.
Thanks in advance.
you can have it on all days in my verion of GM diet.
paneer bhurji – chopp tomatoes , onions, and capsicum , grate carrot , add these veggies in a pan and stir it for a while . add a little rock salt , grated ginger and c hopped green chilly , add grated paneer and mix well . add black pepper and corriender leaves.
Can I have mangoes on Day 1
nope
Hi Payal,
I successfully completed day 3 and moving to day 4, other than bannana which other fruit i can consume,
Aparna
banana , mango , chikku, custard apple.
Hi mam,am 25yrs,I have followed my own diet plan I got a good result,but I lost my chubbiness,in gm diet plan could I maintain my weight without losing chubbiness
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.
can we eat anything else on day 1 other than fruits.. ?
nope sorry .
Will drinking vodka on one of the days effect the diet if I eat very little on that day as I have a event tonight and vodka is low in calories ? Please respond
Hi ,
sorry no alcohol intake allowed in this week .
Hi can you eat fruit on day 5 ? Can you have milk also? Is yoghurt aloud.. And can you replace goats cheese with another kind of cheese ex. Quark ?
Hi,
YES YOU CAN HAVE OTHER FRUITS ON DAY 5 , yes you can have milk and curd on day 5 . yes , cottage cheese
i am planning to start my diet tomorrow and i am pure vegetarian but i eat egg and would like to add egg in the diet plan so on what day should i include egg and in what way should i eat it??
day 5 and 6
Hi payal thank a lot for this plan.i had completed 6 days.i m very happy with this.please instruct me food plan after 7th day
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 can i hv fruit custurd instead of banana and mango on day four?
can i have one glass of buttermilk and milk all days?
yes you can but add some bananas as we need to load carbs in your body. yes you can have buttermilk / milk
Hi Payal,
Good to see 10 day crash diet course chart. I was searching for such course since long. My only apprehension is that discontinuation of course should not result in your weight bouncing back again and what should be done after 1 week to maintain or reduce one’s weight further. Request for advice.
Regards
Manu Kamal
Hi manu ,
you can follow the 1200 calorie weight loss diet plan on dietburrp to maintain the lost weight and even lose further
can i use olive oil on second day to cook vegetables?
yes , but just a little ..
Hi Payal,
I hav some questions.
1. I wanna know that can we take boiled garden peas on day 2 & 3 or may b thruout our 7 day diet.
2. Can we take sweetcorn on day 2 & 3?
3. I like samolina (Sooji) can we add suji ka upma boiled with rock salt in any day of our diet?
plz help.
Thanks
Anju
1] yes you can in limited amount .
2] yes . 1/ day
3] nope
what is 1200 calorie diet? n Where can i get dis coz i am a pure vegiterian.
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 , how about the work out during the diet week,I mean exercise,walking,yoga etc please revert back thank you
yes work out is good , but avoid intense workout or strength training .
Hi I am 35 year old and I am Diabetic. What all alternations should I make in this on specific days to make it fit for me like for sure I can’t eat Bananas etc.Also can I take my medicine regularly while I follow this chart.Thanks..
Hi Vijay ,
sorry but i think you should try healthier approach to diet and weight loss. i will not recommend you to follow this diet.
I need one clarification. I tried this diet in April and loved doing it. I have eventually added back the weight or seems at least the inches due to a lot of stress in my personal life.
Question –
is added salt or sugar allowed on this diet. I see folks sprinkling chat masala and other products that contain salt/sugar. Thank you
hi,
YES YOU CAN ADD A LITTLE BIT TO ENJOY THE FRUITS YOU EAT . atleast in my version :)
tomorrow i am going to start my diet plz give me some suggestions.
Hi,
I m on 5 th day; we hv to take 6 raw tomatoes? ??
Its not mentioned in ur article.
Today I hd mixed paneer wid onion n tomatoes n cooked it in olive oil…is it ok???
Can I have Coconut water on day 1 ?
yes
hi can i have the following for day 5?
breakfast-2 eggs(omlette with tomatoes n onion)
lunch-kabuli channa(1/2 cup boiled) with 2 raw tomatoes
dinner-steamed fish with 2 tomatoes
Please let me know how many grams of fish and kabuli channa can i consume?
yes . 100 – 150 gms of fish , and 50 gms (unsoaked channa)
hi mam,
i m persuing my gym… so can i follow gm plan with my gym ………..my gym include aerobic on an alternative day…….please suggest …………. can i follow with gym n aerobics?
yes you can continue gym , but do not do intensive exercise. . avoid strength training . and do only as much as your body can cope.
I had one mango on my first day gm any prob
its ok , whats done is done . try to stick with the plan now.
Hi…i m on my 3rd day and having headache for last three days.How can i remedy it.
Also suggest an alternative to paneer for a vegetarian.Can i take sprout/chickpea/buttermilk on day 5?
Hi Neha,
you need to find the reason for headache . are you starving yourself , if yes it give terrible headache , for this the only treatment is eating food. if it is due to not taking your regular tea / coffee , then please take that .
yes you can use the options that ypou mentioned.
Hi,
I did GM diet in June and lost just 2.5 KG. I have started the diet again today (Aug). I have read that the food is to be taken at specified time intervals of the day. Does following / not following the timing have any affect on weight loss.
Also, is it ok to have sugar boiled candy if feeling dizzy. Is there any alternative to this?
Following the time intervals will make your journey easy . you will not feel weak or dull or dizzi. if you do not follow the timings , yes dizziness will follow you around. you can keep some candies handy in case you feel sizzi . but i prefer that you dont get there and follow the intervals.
Hello Mam,
Can the GM diet be followed by women during periods.
I am 29 and a bit concerned for side effects during the time.
Hi Priyanka ,
if you get week during your periods or if you have severe stomach ache, then avoid . if not , you can do it .
At second day i take sabji of channa .its good or not.
nope
First day of diet, Can I have Green Tea with lemon and honey / Coffee/Tea with splenda.
yes
Hi Payal
You are doing a commendable job! i am starting this diet from Monday. Few questions:
1) Can I have the power soup atleast once on all days including Day1 which is all fruits? This is to include one salt component to reduce craving with as little black salt as possible?
2) Onions and garlics provide a flavor to vegetables even if u roast them or use little olive oil while adding to veggies. are they restricted on any of the days?
3) Does coconut water contain calories? On what days can it be consumed?
4) Is there any restriction for only RAW veggies on any day?
1] yes you can
2] u can use onions and garlic , but use as little oil as possible.
3] you can have 1 every day
4] nope
What should I eat just after finishing GM diet?
Today is my last day
You Can follow the 1200 calorie diet chart at dietburrp.
Hi,
This is my first day..I took 100 gm pander by mistake…does it gonna affect my diet plan
Also tell me what fruits can I take as in my region only apple , pears,Pomegranate only available
Hi Roshan ,
If its your first day , ill suggest you to start afresh from tomorrow
Hi Payal,
Tomorrow I am venturing to take on the GM diet for the first time. Scared!! Couple of questions though. On day 2,3,6 & 7 can I incorporate mushrooms in diet? Also are tomatoes to be consumed only on day 5 or can it consumed on other days as well? Thank you
yes you can have mushrooms . you can have tomatoes on any day of the diet .
can I drink protein shake while I am on GM diet Specially on day 3 ,4 (since I am supposed to consume banana this day) and rest of the days. My protein shake has up 25 grams of protein and lest than 1 gram of carb and 0 every other content is 0. Please sugesst
Hi ,
sorry i dont think a protein shake will do justice to this diet. yes of you keep your expectations low, you can definitely give it a try .
I had small portion of fried rice crispy (Masala mamara/Puff) on day second and day 3 would this impact my weight loss?
Can I take 100 grams of protein on day 5,6 & 7 ?
Can I take oatmeal ( masala Oats ) on day 7 instead of rice ? Please advice
1] it will to some extent
2] no increase the protein intake for day 5 and 6
3] yes
May i eat roti instead of rice
yes
Hi,
People say you gain all the weight you lost and more, just 1-2 weeks later.
Is it true?
What should we eat in order to not gain the weight back?
Thanks
once you are done with 1 week of GM diet , you should then follow a good 1200 calorie diet plan . you can find it on our website
Hi Payal,
I followed this diet as my father had suggested it to reduce my weight, but I am also doing hard core gym daily(I had no idea in the beginning that we cannot do heavy exercises on first 4 days) . I felt very week on the first & second day, but my parents desperately want me to lose weight so they said nothing will happen if I continue gym & GM Diet together. It’s my 3rd day today & I am confused. What should I do?
Hi Pranita .
i will suggest that exercise only as much as your body can take. over stressing will make you gain weight and become weak.
Hallo payal ji,
May i eat roti instead of rice on day 5.
And is day 5 and day 6 are same ….
Hi Pankaj ,
sorry there is no rice or roti allowed on day 5 . neither on day 6. yes day 5 and 6 are almost same in terms of contents.
Hi Payal,
Can I have Paneer (250gm), (150 ml) curd, 6 Tomatos and veggie Soup on day 5 as well as on day 6 (both the days) ?
Thanks,
Tanvi
day 5 is ok , but for day 6 increase the quantity
Hi madam.. I’m a BDS student..living in a hostel.. I may not get fruits… But carrots, cucumber, sprouts, bananas are available.. Here.. Is it enough???
hi sai ,
yes it is possible . on fruit day have veggies only. but try to buy some water melon if possible , it will really help.
Can I have milk everyday? And how much?
Hi Ishita ,
you can have 1 glass milk everyday
i did gm diet for two weeks n lost 11 kgs .. :-) :-) :-) :-) m so happy.. thanks gm diet…
hi its my first day.. suddenly i got throat infection… can I take tablets
Hi Roghini ,
yes please take tablets , and delay your Diet plan . health is most important . gm diet involves eating a lot of fruits and drinking juices , which might worsen your infection
Hello Maam
What is the measurable relationship between egg whites and paneer. Will appreciate your response
1 egg – 6 gms protein
100 gms paneer – 18 gms protein
Helloo mam,
Can i have sprouts on protein day ?
If yes, how much can i have plz tell me.
Three boiled potato with little black salt is ok or not ?
yes potatoes are ok on the days when potatoes are allowed. yes you can have sprouts on protein day … if you are having only sprouts for protein , then use 200 gms of sprouts , if you are mixing iot with other protein foods, have 100 gms.
I am 27 and following this diet since last 5 days. Today is my 6th day but my weight was same till 5th day .I followed the exact way as it is mentioned. what could be the reason for not loosing weight at all?
Hi Deepa ,
are you taking any medicines , or are you menstruating ?
hi mam ur doinga great job iam on 4th day of GM diet plz let me knw some recipe for brown rice on last 3 days??
Hi Monisha , you can follow tarla dalal’s brown rice recipe , its healthy and comes out well.
Hey payal,
I have taken up this plan for the first time.
I am thinking to follow this plan once every month.
Would it be okay?
I mean i saw it written in some comments that you need to go on with the plan in a gap of 3-4 days again and again.
If i follow this plan once a month, is there a possibility that i may gain weight?
Hey pooja ,
yes i always ask my readers to not overdo this diest as it is a crash diet in any way. and i mention that you need a 3-4 weeks gap , and not days . may be i mis wrote or you mis read in the other comment . you should follow a low calorie (1200 calorie ) routine after GM diet is done to be able to maintain the lost weight .