Gm diet plan for 7 days is a revolutionary one week diet plan, developed by celebrity trainer GM. This 7 day diet plan is based on your body type and will help you lose 10-17 pounds in just a week!
Exploring The GM Diet Chart: 7-Day Diet Plan For Weight Loss
Throughout the history of the diet, there have been many different types of diets. However, over the past few years, people have diverted their attention to some extreme diets that claim to help reduce weight as quickly as possible and the GM diet menu is one of the most popular meal plans.
The General Motors Diet Plan, sometimes known as the GM Diet is a 7 days diet plan that was first presented in 1985. Despite the fact that this 7-day diet plan for weight loss has been around for 35 years, it has always been a source of contention.
The General Motors Company created this quick weight loss diet plan with the goal of increasing employee health and wellness. It recommended a one-week diet plan for the company’s workers to follow in order to lose weight quickly.
The diet gained a lot of traction since most people who followed it said they lost significant weight in just one week and noticed improved efficiency, vitality and confidence in them.
What is the GM diet?
The GM diet consists of a 7-day meal plan. Each day focuses on a specific food or food group.
GM stands for General Motors. Some sources claim that the General Motors corporation developed and endorsed this diet plan to help its employees lose weight.
Does it work?
The GM diet promotes weight loss in several ways, including:
- encourages people to eat more fruit and vegetables, which are healthful, low-calorie foods
- does not allow added sugars or processed foods
- does not permit refined carbohydrates
- lowers people’s daily calorie intake
People following the GM diet are likely to lose weight because it involves taking in fewer calories than a person uses up. However, it is unlikely to be the most healthful way to lose weight.
Each person’s body is different so people may experience different results.
The GM diet plan has several associated benefits and risks.
More fruits and vegetables
One health benefit of the GM diet is that fruits and vegetables are the primary foods. Fruits and vegetables suppress fat accumulation in the body because they are low in calories and high in fiber, which makes people feel fuller for longer.
Fewer added sugars
The GM diet does not allow added sugars in either foods or beverages, including alcohol.
People in the United States generally eat and drink more sugar than is healthful. Research has identified links between diets high in added sugars and a range of health conditions, including obesity, heart disease, and type 2 diabetes.
The Centers for Disease Control and Prevention (CDC) recommend that people limit their daily intake of added sugars to less than 10 percent of their total daily calories.
Other reported benefits
Some sources also claim that those who follow the GM diet will experience a variety of other impressive results, such as:
- improved quality and appearance of the skin
- enhanced mood
- better digestion and metabolism
- curing irritable bowel syndrome and constipation
However, it is important to note that there is a lack of research to support these claims.
Although the idea of substantial weight loss within a short period may seem attractive, the GM diet does come with risks.
Lacks important nutrients
People following the GM diet may not get enough of certain important food groups, such as healthful fats and protein. Their diet may also lack essential vitamins and minerals that come with eating a wide variety of healthful foods.
While the trans fats that are present in many fried and baked foods can raise cholesterol and cause health problems, a person’s body needs healthful unsaturated fats to function.
Unsaturated fats, such as those in salmon, avocados, and walnuts, help improve cholesterol and also offer other health benefits.
Research suggests that high-protein diets promote weight loss and lower cholesterol and blood glucose levels. Such diets may also reduce feelings of hunger and have beneficial effects on the body’s metabolism. People following the GM diet may not get enough protein.
7 Day GM Diet Plan for Weight Loss
GM Diet Plan
The original GM Diet Plan was developed by General Motors, with the help of the Food and Drug Administration and the United States Department of Agriculture, in 1985 for its employees. The idea was to make these employees healthier, and in the process, improve workforce productivity.
The initial results were impressive and the workers underwent significant weight loss in just a week which showed improved efficiency, energy and confidence.
While the GM Diet Plan for weight loss was deemed a success and is considered easy to follow, most nutritionists do not recommend that you follow it. Although it results in immediate weight loss, the diet also has several side effects that we will be discussing later in the article.
At HealthifyMe, we believe one should aim to follow a balanced diet that would ensure weight loss while also helping the body absorb the nutrients it requires. If you’re looking for a diet chart to help you lose weight and keep you healthy, we suggest you take a look at the best Indian diet plan for weight loss.
7 Day GM Diet Plan Chart for Weight Loss
The GM Diet Plan is focused on ensuring the consumption of complex carbs, along with low-calorie foods. This combined with an increased water intake can result in a significant weight loss in the span of a week.
The idea is to limit one’s weekly diet to just fruits, vegetables, brown rice, and chicken. The plan, initially designed for the employees of General Motors, is as shown below.
|Day 1||All fruits – except bananasRecommended fruits are watermelon and muskmelon8 to 12 glasses of water|
|Day 2||Large boiled potatoCooked or uncooked vegetables of your choice without oil8 to 12 glasses of water|
|Day 3||All fruits – except bananasCooked or uncooked vegetables (except potatoes) of your choice without oil8 to 12 glasses of water|
|Day 4||8 to 10 bananas3 to 4 glasses of milk8 to 12 glasses of water|
|Day 5||6 tomatoesOne cup of brown rice12 to 15 glasses of water|
|Day 6||One cup of brown riceCooked or uncooked vegetables (except potatoes) of your choice without oil8 to 12 glasses of water|
|Day 7||One cup of brown riceAny vegetablesAll fruit juices|
7 Day GM Diet Weight Loss Plan Chart Indian Version
The Indian version of the GM Diet Plan would not change very much from the original version. But, while the original GM Diet allows the consumption of meat in the form of beef, this will be replaced in India with vegetarian alternatives, since a sizable portion of the population does not consume beef.
While the non-vegetarians can still consume protein in the form of chicken on day 5 and 6, the vegetarians can replace the meat with a cup of brown rice.
GM Diet Plan Chart – Day 1
Start the diet by consuming as many fruits as you wish to on the very first day as there are no specific instructions on the quantity and when one should eat them. However, watermelons and muskmelons are highly recommended since they contain high amounts of fiber, you can also include apples, oranges, and papaya in your diet.
Another important part of the diet would be to consume 8 to 12 glasses of water in the day and one must avoid starving at any point of the day. If you’re hungry at any time, feel free to eat some fruits and satisfy your hunger.
These fiber-rich and low-fat foods keep an individual full for longer, thereby reducing an individual’s calorie intake. The high water intake will also serve to flush out the toxins from the body and prepare it for the rest of the diet.
On day one, avoid any kind of vegetables completely and stick to consuming fruits. Among fruits, it is ideal to stay away from bananas. Day one should feel a little easier since the monotony of the food would be yet to kick in. So, stick to the plan, and feel active and energetic for the rest of the day.
|8:00 AM||1 medium apple A few plums or an orange|
|10:30 AM||½ bowl of sliced muskmelon|
|12:30 PM||1 bowl of watermelon|
|4:00 PM||1 large orange or mosambi|
|6:30 PM||1 cup of muskmelon and pomegranate salad|
|8:30 PM||½ cup of watermelon|
GM Diet Plan Chart – Day 2
Unlike the first day, the second day of the GM Diet involves eating just vegetables. These veggies can be consumed raw or can be cooked in order to make them palatable. Also, ensure that there is no oil involved in their preparation.
If you choose to eat potatoes, avoid choosing unhealthy options like deep-fried, or even a packet of your favorite brand of chips, though you can snack on vegetables at any time of the day if you’re hungry. If absolutely required, olive oil or butter can be used sparingly for flavour.
Vegetables contain all the nutrients that you need to sustain the body. You get the necessary carbs from potatoes, protein from peas, and carrots and beans are packed with fiber and all essential vitamins. After a relatively low-carb day one, this will help restore the carbohydrate content in your body and further provide you with enough energy to keep the diet going. As per the plan, you must stay away from fruits altogether on day 2.
|8:00 AM||1 cup of boiled potatoes|
|10:30 AM||½ bowl of cucumber|
|12:30 PM||1 cup of lettuce, spinach, cucumber, and capsicum|
|4:00 PM||½ cup sliced carrots and a glass of lemon juice with a pinch of salt|
|6:30 PM||1 cup boiled broccoli and green peas|
|8:30 PM||1 cucumber|
GM Diet Plan Chart – Day 3
On the third day of the diet, one must stick to eating a combination of fruits and vegetables. These foods could be the same as those consumed in the first two days. However, the only foods that must be avoided are potatoes and bananas.
Halfway through the week, your body would have begun to adjust to the new diet. After a day of eating only vegetables, the fruits would be a welcome addition to it because the combination of fruits and vegetables also provides the body with the benefits of high fiber and protein.
You would also need to include 8 to 12 glasses of water in order to flush out all toxins from the body. In addition to replenishing your body and giving the body all the nutrients it needs, you can also add the GM Diet Soup to your diet on the third day. This change will also help satisfy your taste buds and break the monotony of the first two days.
|8:00 AM||½ bowl of muskmelon|
|10:30 AM||1 cup of pineapple or pear|
|12:30 PM||1 cup of lettuce, spinach, cucumber, and capsicum|
|4:00 PM||½ cup sliced carrots and a glass of lemon juice with a pinch of salt|
|6:30 PM||1 cup of boiled broccoli and green peas|
|8:30 PM||1 cucumber|
GM Diet Plan Chart – Day 4
The bananas that were avoided over the first three days can finally be consumed on the fourth day and one must consume 8 bananas over the course of the day. The consumption can be split across the day’s meal and snack times. In addition to that, one should also consume a big glass of milk each, at breakfast, lunch, and dinner. In case this becomes monotonous, a bowl of soup can also be included in the diet.
Bananas are rich in pectin, and hence, they help in digestion. They also provide one’s body with the instant energy they need to keep going. Along with other nutrients, they are also high in potassium, and low in salt. Additionally, the milk one consumes on this day is also a great source of potassium and calcium. Thanks to being fortified with Vitamin D, the milk further helps strengthen bones.
On Day 4, one must completely avoid snacking on fruits other than bananas. Though you can also substitute bananas and milk with fig and soy milk. Potatoes and sweet potatoes must be ignored as well.
|8:00 AM||2 bananas|
|10:30 AM||1 banana|
|12:30 PM||Milkshake (2 bananas + 1 glass of milk + a dash of cocoa powder)|
|4:00 PM||2 bananas|
|6:30 PM||1 banana 1 glass of milk|
|8:30 PM||1 glass of milk|
GM Diet Plan Chart – Day 5
On day 5, vegetarians can opt to eat a bowl of brown rice, while non-vegetarians can consume a lean protein source like fish or chicken breast. In addition to that, one must also eat 6 large tomatoes.
While vegetarians can eat a bowl of brown rice for lunch, you must take care to ensure that minimal oil is used for cooking, non-vegetarians can eat about 500 g of baked or lightly fried skinless chicken, along with the 6 tomatoes. You can combat the high amounts of uric acid that your body will be producing by drinking up to 15 glasses of water every day.
Brown rice is rich in fiber and helps with digestion. At the same time, chicken and fish are excellent sources of lean protein. Additionally, fish also has omega-3 fatty acids and the high fiber in tomatoes means they aid digestion too.
One must note this, it is important to avoid potatoes and sweet potatoes among vegetables, and bananas among fruits that were recommended earlier in the week. You can also have a bowl of GM Diet Soup as part of the mid-morning or evening snack.
|9:00 AM||3 tomatoes|
|12:30 PM||½ cup of brown rice Sautéed assorted veggies|
|4:00 PM||2 tomatoes|
|6:30 PM||1 bowl of brown rice 1 tomato ½ cup of sautéed veggies|
GM Diet Plan Chart – Day 6
Day 6 of the GM Diet requires the individual to have cooked or uncooked vegetables. As suggested before, vegetarians can opt for a cup of brown rice, while non-vegetarians can include a lean protein source like fish or chicken breast in their diet.
Another relatively high food intake day, the sixth day also follows a pattern similar to the previous day with the addition of cooked or uncooked vegetables. One must make sure that the vegetables are boiled and not fried and salads should not have any heavy dressing either.
Non-vegetarians can consume up to 500 g of skinless chicken along with vegetables apart from tomatoes and potatoes. In addition to the previous day’s foods, the mix of vegetables on day 6 also provides the required fiber for the body.Ideally, one must avoid all fruits along with potatoes and sweet potatoes.
It is great to see the results after such a difficult diet as on the sixth day, the weight loss progress will now be showing.
|9:00 AM||1 glass carrot juice|
|12:30 PM||½ cup of brown rice + ½ cup of veggies|
|4:00 PM||1 cup of cucumber slices|
|6:30 PM||½ bowl of brown rice ½ cup of veggie, chicken/cottage cheese|
GM Diet Plan Chart – Day 7
On the last day of the 7-day plan, one would be eating a cup of brown rice, an assortment of vegetables, and fruit juice. One can eat a cup of brown rice along with a bowl of boiled vegetables for lunch. As for hydration, drink a glass of sugarless fruit juice after every meal or snack to complement the nutrient-rich vegetables.
The rice and vegetables will provide the body with some much-needed energy to keep the body to function efficiently and the fruit juices will help flush out the toxins from the system.
As with the previous 6 days, one must avoid certain foods on the seventh day as well. It is advisable to stay away from vegetables like potatoes and sweet potatoes, whereas fruits like banana, cherry, mango, and pear are to be avoided as well.
|9:00 AM||1 glass of orange/apple juice|
|12:30 PM||½ cup of brown rice ½ cup of sautéed veggies|
|4:00 PM||1 cup of watermelon/few assorted berries|
|6:30 PM||1 bowl of GM Soup|
GM Diet Plan Soup Recipe for Weight Loss
The GM diet soup is an important part of the diet. It can be consumed in relatively higher quantities on any day, in order to make sure that one doesn’t go hungry.
- One cabbage
- Three medium-sized tomatoes
- Six large onions
- Two green peppers
- A bunch of celery
- Half a liter of water
- First chop the onions and peppers. Place them in a pot and sauté them in olive oil till they turn mild brown.
- Then, cut the tomatoes, celery, cabbage and add them to the pot along with water.
- It takes about 60 minutes for the soup to get cooked. The vegetables must be boiled and left to simmer. Next, season the soup with some salt and pepper, and enjoy a bowl of delicious soup.
Side Effects of GM Diet Plan
The GM Diet is popular all over the world. However, they have several side effects that need to be considered before one chooses to follow the diet.
- Although the diet may help you lose weight quickly, it is high in fiber but low in protein, carbs, and fats. Because of this, your body may not receive the essential nutrients.
- The GM Diet can lead to a metabolic slowdown in your body. While your weight loss process may not be affected initially, this would eventually make it difficult to maintain your body weight.
- The body would use all the fluids in the diet for metabolism. The diet could, therefore, lead you feeling dehydrated.
- The other possible side effects of the GM Diet also include weakness, headaches, and hunger pangs.
GM diet is a crash diet that goes against the principles of a balanced diet. Though the weight loss or the results are pretty quick and evident, the long-term effects are more damaging.
Since you undergo a drastic change in your regular eating routine, the body sheds weight and when you resume your normal diet, one gains as much or more weight than they lost.
It is believed that any diet which requires you to stop eating your day-to-day regular staple food is not sustainable. Weight management requires consistently good eating habits and a balanced diet with all nutrients.
Avoid following an unrealistic diet that requires extra effort to change your lifestyle completely, and put the same effort into balancing your daily meals. This will help maintain a good lifestyle change and ensure sustainable weight management.
The GM diet is appealing because it promises substantial weight loss in as little as 1 week.
Beneficial aspects of the diet include its focus on eating plenty of fruits and vegetables and avoiding added sugars. However, it can cause nutritional deficiencies and may not be sustainable in the long term.
The GM diet restricts the types of food that people eat. Although the diet encourages people to eat more fruit and vegetables, it is very low in other essential food groups, such as unsaturated fats and protein.
Long-term weight loss involves more than just dieting. It requires people to make both dietary and lifestyle changes. Eating a balanced diet and participating in regular physical activity are important habits to develop when trying to achieve long-term weight loss.
People who feel that they want or need to lose weight but do not know where to start can consult a healthcare professional or a licensed dietician. Professional dieticians can work with people to develop a personalized weight-loss plan that can help them achieve their goals with less risk than short-term diets.