Diet Plan for one week says eating more lean proteins and fruits and vegetables, reduce the carbs and sugar. This diet plan can help you to lose weight in a healthy way. It’s an effective diet plan because it has… Planning a diet for the week needs enough preparation. The above mentioned week diet plan is prepared with that concept in mind to make it easy for you to follow.
The detailed 7 Days GM diet Plan for Weight Loss
What is GM Diet?
The source of the GM diet in its whole form is the person who first proposed the idea. The General Motors Diet Plan is a 7-day weight loss program created by General Motors with the altruistic goal of keeping employees healthy. Prior to ultimate approval, it was also evaluated at the Johns Hopkins Research Center.
A GM diet, according to its proponents, is a low-calorie diet that can help you lose 5 to 7 kg per week while also cleansing your body, enhancing digestion, and luring you to sleep and relax.
The detailed 7 days GM diet plan
Water is an essential component of the diet, which calls for daily consumption of between 10 and 12 glasses. The General Motor diet is followed for seven days. It guarantees you consume complex carbohydrates along with low-calorie foods, which might lead to effective weight loss in a week.
Day 1: Fruit Diet
On this specific day, one must only eat fruits. Bananas are the only fruit you cannot eat. The two that would be desired are watermelon and muskmelon. 8 to 10 glasses of water are advised. There shouldn’t be any starchy carbohydrates in these fresh meals, like bananas or starch. This is because on the first day of this diet, the body detoxifies. Eat fruit and drink water only.
Day 1: Sample Diet Plan:
- Breakfast: 1 apple + 1 – 2 glasses of water
- Mid-morning: 1 bowl of papaya + 1-2 glasses of water
- Lunch: 1 bowl of watermelon or muskmelon + 1-2 glasses of water
- Afternoon meal: 1 sweet lime or orange + 1 – 2 glasses of water
- Evening: Coconut water
- Dinner: 1 bowl of muskmelon + 1 – 2 glasses of water
Day 2: Vegetable Diet
The second day concentrates more on meals that are readily digested by the gastrointestinal tract, as opposed to the first day, which causes adherents to feel lightheaded due to a lack of carbs and constant fluid intake. On the second day, just vegetables are consumed. Large boiled potatoes should be served for breakfast in order to provide you plenty of energy throughout the day. Green peas and other vegetables with a high glycemic index should be avoided, and they should only be cooked in a half-tap of oil, ghee, or butter.
Day 2: Sample Diet Plan:
- Breakfast: 1 large boiled potato with black pepper and salt + 2 glasses of water
- Mid-morning: 1 bowl of cabbage soup or lettuce soup + 1-2 glasses of water
- Lunch: 1 bowl of salad (tomato, cucumber + beetroot) + 1-2 glasses of water
- Afternoon meal: 1 bowl of tomatoes + 1 – 2 glasses of water
- Evening: 1 cup of broccoli soup or sautéed broccoli.
- Dinner: 1 bowl of carrots or cucumber strips + 1 – 2 glasses of water
Day 3: Fruit and Vegetable Diet
It is also advised to eat a variety of fruits and vegetables in every meal on the third day, including a variety of breakfast, lunch, and dinner, not only to keep the stomach full but also to satisfy your appetite and control your cravings. At this point, your body is becoming accustomed to the GM diet, so getting ready for the third day isn’t that difficult. The fundamental guideline is to cook vegetables with little to no oil, if any, and not to use maize, peas, or carrots.
Day 3: Sample Diet Plan:
- Breakfast: 1 apple or 1 cup diced melon and salt + 2 glasses of water
- Mid-morning: 1 cup of watermelon+ 1-2 glasses of water
- Lunch: 1 bowl of salad (tomato, cucumber + beetroot) + 1-2 glasses of water
- Afternoon meal: 1 bowl of tomatoes + 1 – 2 glasses of water
- Evening: 1 cup of ripe mango + 2 glasses of water
- Dinner: 1 bowl of boiled broccoli + 1 – 2 glasses of water
Day 4: Bananas and Milk Diet
The body had ingested enough fruit sugar and plant fiber by the fourth day, and thanks to a stable appetite, it no longer reacted negatively to the taste of bananas. You’ll drink more liquids and rely on milkshakes and soups for energy. The sole restriction is that no honey, sugar, or other sweetener should be added to the milk.
Day 4: Sample Diet Plan:
- Breakfast: 2 big bowls of ripe bananas + 1 glass of low-fat milk
- Lunch: 2 big bowls of ripe bananas + 1 glass of low-fat milk
- Evening: A bowl of cabbage soup with salt and pepper
- Dinner: 2 big bowls of ripe bananas + 1 glass of low-fat milk
Day 5: Meat Diet
If GM dieters are allowed to consume bananas, milk, and soup on the 4th day, they will only consume beef and tomatoes on the 5th day. The only rule can be to include meat like beef, chicken, eggs, or fish. If you are a vegetarian, then include paneer, tofu, or brown rice.
Day 5: Sample Diet Plan:
- Breakfast: 2 cups of ripe tomatoes
- Lunch: 250 gms of meat (of your choice) + 1 large tomato
- Evening: Nothing
- Dinner: A bowl of hot piping tomato soup (simmered in very little oil/ghee +salt + pepper)
Day 6: Meat and Vegetable Diet
On the sixth day of the GM diet, not only beef but also various types of vegetables are provided. For GM dieters, this is also considered a cheat day because they can eat any meat and vegetables of their choice.
Day 6: Sample Diet Plan:
- Breakfast: 1 bowl of chopped or cucumber strips
- Lunch: 250 gms of meat (of your choice) or paneer (boiled/sautéed/steamed)
- Evening: Nothing
- Dinner: A bowl of hot piping cabbage soup (simmered in very little oil/ghee +salt + pepper)
Day 7: Fruit and Vegetable Juice Diet
Meal portions fluctuate on the final day of the GM weight-loss regimen. Fans of the GM Diet are permitted to eat starch from white or brown rice while avoiding beef and other types of meat. However, the diet is switching back to fruit and vegetables, which may be easier to eat than Days 1 to 3.
Day 7: Sample Diet Plan:
- Breakfast: 1 big bowl of watermelon
- Mid-morning: 1 bowl of cabbage soup or lettuce soup + 1-2 glasses of water
- Lunch: 1 plate of cooked brown rice + paneer +glass of fresh sweet lime juice
- Evening: Nothing
- Dinner: 1 plate of cooked brown rice + sautéed mixed low-calorie vegetable +glass of fresh juice
Does GM diet work?
The General Motors diet encourages weight loss in a number of ways, including by urging consumers to concentrate more on wholesome, low-calorie fruits and vegetables. No processed meals or added sugar. Refined carbs cannot be consumed. People stick to GM diets for weight loss because they use fewer calories than their bodies do. This might not be the best method for weight loss, though. Due to the differences in everyone’s bodies, results may vary.
HOW TO CREATE A BALANCED DIET PLAN FOR A WEEK USING NIGERIAN MENU
Because they are unsure of how to incorporate handmade foods like eba or amala into their diets, the majority of individuals lose up on maintaining a balanced diet. Eating a balanced diet doesn’t have to be expensive; you may achieve your aim of eating healthily by incorporating Nigerian cuisine into your diet plan.
You must comprehend the following categories of nutrients in order to plan a cuisine for the coming week or month:
Carbohydrates
They should make up 60% of a person’s diet because they are a great source of energy.
Carbohydrate sources include wheat, maize, corn, millet, oats, rice, flour, pasta or noodles, sweet potatoes, yams, sugar, eba, amala, and popcorn.
VITAMINS
There are so many essential vitamins today, but your focus should be directed on the intake of vitamin A, vitamin C, vitamin B, and vitamin D.
Sources of vitamins: Pumpkin leaves (ugu), orange, sugarcane, pawpaw, watermelon, tangerine and other fruits are major sources of vitamins.
MINERALS
Minerals help food products produce energy, and they also work with the organs to encourage growth. The most crucial nutrients in the diet are iodine, potassium, salt, and so on. For instance, iron aids in energy production, while calcium aids in the growth of bones and teeth.
Sources of minerals: Milk, salt, red meat, fish, potatoes, rice and other foods are primary sources of minerals.
UNSATURATED FATS
Many people steer clear of fat because they believe it contributes to weight gain, but this is untrue. Dairy products, beef, and fish are good sources of healthy fats or fats that come from healthy sources.
Long-distance runners benefit greatly from the delayed energy release provided by unsaturated fats, which also serve to control body temperature and aid in vitamin absorption.
Sources of unsaturated fats: Salmon fish, olive oil, skimmed milk, avocado, peanut butter, sardines and many more.
PROTEIN
Protein comes mainly from meat, but dietary recommendations suggest that you get it mostly from lean meat sources. They primarily help with the development of skin, hair, and muscles.
Sources of protein: Meat, fish, nuts, eggs, beans, milk, pork, yoghurt are important readily available sources of protein.
FIBRE
This class of nutrition helps to keep your cholesterol levels in check and aids with proper digestion.
Sources of fibre-rich food: Oatmeal, roughage of orange, vegetables, brown rice, banana, apples, mango, and potatoes are all sources of fibre.
WATER
Fizzy drinks, coffee, tea, and juice drinks cannot provide the same goodness as water. Suggested intake of water is at least eight glasses a day to help keep the body hydrated.
PROPOSED BALANCED DIET PLAN FOR A WEEK
Sunday
Breakfast: Boiled yam, vegetable, fish stew, beverage and water.
Lunch: Jollof rice, plantain, meat/chicken in fried pepper and water.
Dinner: Sweet potatoes, egg with vegetables and water.
Monday
Breakfast: Bread, peanut butter, tea and water.
Lunch: Jollof spaghetti with vegetable and chicken/meat.
Dinner: Yam pottage with vegetables and fish.
Tuesday
Breakfast: Pancake, beverage and water.
Lunch: Eba/amala, soup (okro/ewedu/ugwu), meat/fish and water.
Dinner: Irish potatoes (grilled), fish stew and water
Wednesday
Breakfast: Bread, sardine and water
Lunch: Pounded yam, soup (ogbono/egusi), shaki/meat and water.
Dinner: Spaghetti and corn beef stew
Thursday
Breakfast: Breakfast cereal, milk and water
Lunch: Beans pottage with boiled yam and water
Dinner: White rice, vegetable sauce, plantain and chicken
Friday
Breakfast: Bread, pepper stew, meat/chicken and water
Lunch: Concoction rice with shredded fish or saki or pomo, water and apple
Dinner: Yam pottage with vegetable and meat/turkey
Saturday
Breakfast: Moi moi, pap, water and watermelon/pineapple
Lunch: Pounded yam, water and ofe nsala
Dinner: Macaroni with mixed vegetables, meat/fish, water and any fruit.
The key to a balanced diet is incorporating each class of food as much as possible in a day’s meal.
The Military Diet Says You Can Lose up to 10 Pounds in 1 Week
Listen carefully, please! There’s a NEW diet in town, and it won’t deprive you or anyone else of food! You see, it’s set up like a BOOTCAMP, which explains why. It will be difficult! It will definitely be rough! It will, however, get you in shape so you can get going and begin fighting through your days with the zeal required to FINALLY MAKE A SOLDIER OUT OF YOU.
At the very least, the Military Diet makes this commitment.
We call leading dietitians to find out if the Military Diet genuinely works as part of our extensive and ongoing examinations of trend diets.
We discovered that the Military Diet is less of a diet and more of a quick-fix eating regimen that may or may not be a complete online fake.
On the Military diet, you very well may lose the weight you desire—up to 10 pounds in a week, according to its utterly bizarre website—but there are far too many significant doubts about the program’s efficacy.
Yes, the Military Diet asserts that you may lose weight quickly while consuming vanilla ice cream and not exercising (quite a lot of it, in fact). Real foods make up the majority of the diet’s other components; you are not required to purchase any additional pills or potions.
If you’re the kind of person who wants to drop weight quickly, that guarantee seems really amazing. Perhaps you even prefer the tough-love method.
There are a few very crucial (and odd) things you should know about the Military Diet before signing up for it, though, so read on.
So what’s the deal with this enigmatic diet? What is its origin and legitimacy, if any? And whose military, specifically, gives its soldiers this diet?
What you need to know is as follows.
What Is the Military Diet?
From a plan standpoint, the Military Diet is actually fairly straightforward.
The Military Diet stipulates that throughout the course of three days, you must consume particular items for breakfast, lunch, and dinner. The meal plan has a very low calorie limit; for example, you can only eat about 1,078 calories on the first day.
For reference, the daily calorie requirement for a typical, moderately active male is between 2,400 and 2,600. So, certainly, on some days of the Military Diet, you may consume less than half the recommended amount of calories.
Contrary to many other well-known diet plans, the Military Diet does not forbid whole food groups. You consume 1,200 to 1,500 calories daily for the first three days, split between breakfast, lunch, and dinner. You’re advised to eat healthily and to stay to 1,600 calories per day for the next four “off” days.
It’s important to remember that, even on days when you consume 1,600 calories a day, you are still much below the calorie intake for a man who is moderately active. In addition to general irritability and mood changes, this may cause energy dips, decreased workout performance, and hunger (which is natural).
What Is a Military Diet Sample Plan?
So what do you eat on the Military Diet? Here’s a sample plan. There’s some variation from day-to-day, of course. This is just to give you an idea.
Breakfast
- cup of black coffee
- half of a grapefruit
- a slice of dry toast
Lunch
- half a cup of tuna
- slice of dry toast
- black coffee
Dinner
- 3 ounces of any type of meat
- cup of green beans
- half of a banana
- small apple
- cup of ice cream
If you’re looking at all this and saying to yourself: “What? That’s it?”
Yeah, us too.
What Can’t You Eat on the Military Diet?
Actually, it’s somewhat of arbitrary.
The military diet advises against snacking and drinking alcohol, however this is mostly because these foods tend to be high in calories, and the goal of the diet is to limit calorie intake.
Artificial sweeteners are also prohibited because, in the opinion of the diet’s proponents, they mess with your insulin levels and make you gain weight. Because of this, the diet frequently promotes natural sweeteners like Stevia.
People who can’t eat particular foods or don’t like them can find alternatives on the internet. For instance, if you detest grapefruit, drinking water with baking soda added will still help you lose weight. (Yum, huh?)
Why Is it Called The Military Diet?
Although TheMilitaryDiet.com provides a wealth of information, including a frequently asked questions area, a blog, and alternate vegetarian meal plans, no writers, authorities, or website owners are named. There are a few endorsements from YouTube stars, but not many from professionals in the field.
The page also makes no claim to affiliation with the military, despite the name suggesting one. (MensHealth.com contacted the website to get further details; we will update this article if and when we hear back. Since like years ago, we have not yet.)
So, let’s be clear: The Military Diet is not supported by any legitimate accreditation or science.
Have Soldiers Used the Military Diet?
No.
The name incorrectly suggests that it has been used to help American soldiers fast get in shape and that it has been tested in the field. There isn’t.
However, we are aware that the program has also been known as the Cleveland Clinic Diet, Mayo Clinic Diet, Kaiser Diet, and Birmingham Hospital Diet. None of these groups have officially supported the diet, according to CNN.com.
According to Roland Paquette, PA-C, an assistant professor of physician assistant studies at UT Health San Antonio, we also know that The Military Diet is in no way connected to the armed forces.
Paquette, a former Green Beret who served in the US Special Forces from 2004 to 2006, says the army did not enact a particular diet to keep trainees in shape.
You’re always so active, so I pretty much ate everything that was accessible, Paquette claims. He continues by mentioning that customary breakfast fare included French toast, biscuits and gravy, and pancakes—none of which are permitted on the Military Diet.
The Pentagon’s spokeswoman, Maj. Carla Gleason, verified this. She informed MensHealth.com that the Warfighter Nutrition Plan, a manual created to fulfill the dietary requirements of military members, is the only meal or diet plan that the US Department of Defense supports.
Is the Military Diet Safe or Healthy?
Also no.
Even though severe calorie restriction frequently results in weight reduction, what you’re really losing is probably water and muscle, both of which are vital for overall health.
Even worse, undereating can cause brain fog, poor sleep, bad moods, and enormous cravings that could result in binge eating (active males should consume between 2,400 and 2,600 calories per day).
The Military Diet, according to Paquette, does have one advantage over other weight loss programs: unlike other diets like the keto, which sometimes eliminate entire food groups, the Military Diet has a mixture of protein, carbohydrates, and fats, albeit in very small amounts.
Beyond artificial sugar, the Military Diet doesn’t hate any one food or food group (science hasn’t yet established a solid link between them and insulin, by the way). Although it may seem contradictory, diets with fewer restrictions are really simpler to follow.
However, Paquette asserts that the dietary recommendations are simply too broad to be regarded as healthy. For example, the first day’s breakfast just says “toast” without mentioning whether it is whole-wheat or white.
He claims that it’s difficult to determine with certainty whether a food is healthy for you just by looking at it.
Even worse, undereating can cause brain fog, poor sleep, negative moods, and cravings that could lead to binge eating (active males should consume roughly 2,800 calories per day).
Can You Really Lose 10 Pounds in 1 Week?
Sure, this plan could help you lose weight, but probably not 10 pounds— and definitely won’t help you keep it off long-term. Most of it is likely to be water weight, according to our experts.
Although the Military Diet website promises that the precise items you eat on the diet can help you “burn fat,” Kristen Kizer, a registered dietitian at Houston Methodist Hospital, says that is just not the case.
The Military Diet, according to her, is a “fad diet,” since it promotes harmful faux foods like hot dogs and one cup of ice cream while claiming that specific food combinations can aid in weight loss.
According to Kizer, most doctors recommend reducing one to two pounds per week, and “even this can be tough” for certain people. It is difficult to say that one diet can help everyone lose a specific amount of weight in a specific amount of time because weight reduction depends on so many different variables, including genetics and body weight.
Even if you do drop a few pounds, Kizer continues, it will likely be water weight that you will gain back. A “feast-or-famine cycle can have detrimental long-term impacts on your metabolism,” she adds, making it simpler for you to regain the weight you’ve lost. This is also true with yo-yo dieting and general fasting.
For improved outcomes, dieters are urged to combine their diet with intermittent fasting. If you’re unaware, intermittent fasting involves going without food for anything from 16 hours to a whole day. In order to increase fat burning, the Military Diet recommends eating for only eight hours a day and fasting for the other sixteen.
What’s More Effective Than the Military Diet?
Any effective dieter or health care provider will tell you that losing weight takes patience. Paquette asserts that losing weight is a long-term endeavor.
The medical weight management program’s director, Dr. Holly Lofton, advises clients to start by keeping a food journal to track their average daily calorie consumption. Then consider areas where simple adjustments might be made, such reducing the number of bread pieces served at supper from three to two.
She suggests starting off gradually by avoiding processed foods, snacks, and beverages that are high in empty calories. Of course, a healthy diet should also include a lot of fruits and vegetables high in fiber, as well as protein.
Simply said, low-calorie diets like the Military Diet may enable you to lose a few pounds quickly, but they will never produce benefits that stay.
According to Kizer, “we’ve discovered that practically any fad diet will help you lose weight, but the return rate is substantial.” “No one likes to hear that, but the greatest method to create permanent change is still to do incremental, realistic changes by the complete family with solid social support,”
Paquette and Kizer concur that the Military Diet probably causes more harm than good in the end.
Kizer asks, “Do I think it would be harmful to the millions of Americans who already have a bad connection with food?” “Yes.”
The Bottom Line: Just because you’re losing weight doesn’t mean that you’re healthy—especially on this vague, too-low-calorie diet that has no scientific backing. Even if you can eat pretty much anything you want on the Military Diet, this is no way to live, soldier.