The Detailed 7 Days GM Diet Plan for Weight Loss

What is the GM Diet?

The full form of the GM diet comes from the one who has introduced the concept. Developed by General Motors, it is a 7-day weight loss plan introduced with the intention of keeping their employees healthy. The diet plan was also tested at the Johns Hopkins Research Center before final approval. 

Proponents say that a GM diet is a low-calorie diet that can help you lose 5 to 7 kgs of weight in a week. It is also believed to help purify your body, improve digestion and even decrease steatosis, which is a liver condition associated with inflammation and changes in liver cells¹.  

The Detailed 7 days GM Diet Plan

The diet includes different food groups to be consumed on each day of the week. This ensures that you eat complex carbohydrates with low-calorie foods, which can result in good weight loss in a span of 1 week. While the food items vary, water is a common and essential part of the diet, where every day you need to consume a minimum of 10 – 12 glasses throughout the 7 days. Let’s check in detail what this diet plan looks like: 

Day 1: Fruit Diet 

One has to consume only fruits on this particular day. You can consume all fruits except bananas. The preferred ones would be watermelon and muskmelon.  Make sure the fruits you choose are fresh and do not contain starchy carbohydrates.. This is because the body detoxifies on the first day of this diet. So, avoid fruits like bananas and only eat the low sugar fruits along with drinking water. 

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 

It is essential to know that the consumption of only one fruit is insufficient to provide the required nutrition to your body. Thus, a combination of various fruits can give the best health results by aiding in weight loss along with the reduction of other systemic diseases like cardiovascular diseases, cancer, etc. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Day 2: Vegetable Diet 

Unlike the first day, when followers may feel dizzy due to the lack of carbohydrates and continuous fluid intake, the second day focuses more on foods that are easily digested by the gastrointestinal tract. The second day involves consuming only vegetables. Breakfast should consist of large boiled potato mainly to provide ample energy throughout the day. Consuming high glycemic index vegetables like corn or green peas should be avoided. Also, the chosen vegetables should be cooked either without oil or with just  ½ tsp of oil or 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 sauteed broccoli. 
• Dinner: 1 bowl of carrots or cucumber strips + 1-2 glasses of water 

Day 3: Fruit and Vegetable Diet 

By now, your body is getting a bit used to the GM diet, and preparing for the third day isn’t that difficult. On this day, you are recommended to eat a variety of fruits and vegetables in every meal, including a variety for breakfast, lunch, and dinner, not only to keep the stomach full but also to satisfy your appetite and regulate your cravings. The basic rule is to cook vegetables without any oil or cook in minimal oil and avoid vegetables like corns, 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 

One should always  prefer eating whole fruit instead of fruit juice. This is because the whole fruit contains vitamins and fibre which may get lost during juicing. 

Dr. Rajeev Singh, BAMS

Day 4: Bananas and Milk Diet 

By the 4th day, the body has taken in sufficient amounts of fruit sugar, and plant fiber at the same time. So now the diet focuses on providing essential nutrients and a feeling of fullness.. You can have more of liquids and get energy from milkshakes and soups. The only rule is not to add any honey, sugar, or sweetener 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 

You are advised to consume meat (proteins) and tomatoes on the 5th day. The only rule here is to include meat like beef, chicken, eggs, or fish. If you are a vegetarian, then you can include protein sources like paneer, tofu or brown rice. 

Day 5: Sample Diet Plan: 

• Breakfast: 2 cups of ripe tomatoes 
• Lunch: 250 gms of meat (of your choice)/paneer + 1 large tomato 
• Evening: Nothing 
• Dinner: A bowl of hot piping tomato soup (simmered in very little oil/ghee + salt + pepper) 

Also Read: 10 Iron Rich Foods to Add to Your Diet

Day 6: Meat and Vegetable Diet 

On the sixth day of the GM diet, various types of vegetables are consumed along with meat. For GM dieters, this is also considered a cheat day as they can eat any meat (or paneer/tofu for vegetarians) 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/sauteed/steamed) 
• Evening: Nothing 
• Dinner: A bowl of hot piping cabbage soup (simmered in very little oil/ghee + salt + pepper) 

Day 7: Brown Rice, Fruit, and Vegetable Juice Diet 

On the last day of the GM weight-reduction plan, meal servings vary. While different varieties of fruits and vegetables can be consumed, those following the diet are allowed to devour starch from white or brown rice.  

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 + sauteed  mixed low-calorie vegetable + glass of fresh juice 

Note that after you follow the diet for a week, it’s recommended to consume a diet low in carbohydrates and high in proteins after to maintain weight. 

Also Read: Mounjaro (Injection): Uses, Side Effects, Dosage, and How It Works 

Does the GM Diet Work?

General Motor diet promotes weight loss in a variety of ways, like focusing on more healthy and low-calorie fruits and vegetables and avoiding added sugars and processed foods. The use of refined carbohydrates is also prohibited in this diet. The GM diet basically promotes weight loss by creating a calorie deficit (consuming lesser calories than are utilized) in the body. However, everyone’s body is different, so people can get different results. Moreover, this diet is not a sustainable or balanced long-term weight loss solution and may lack essential nutrients. 

Always take the advice of your healthcare professional before you begin the GM or any other diet. The right choice for you can vary as per your lifestyle, medical condition, gender, or age. And remember, if can’t follow this diet, there are other ways to manage weight. A regular work out combined with a balanced diet is an ideal weight loss method that suits most.

Also Read: Natural Home Remedies To Reduce Belly Fat

Frequently Asked Questions (FAQs)

References 

1. Gupta A, Chaudhary A, Sood G, Kumar N, Jamir I, Shriya A, Singh VP, Subramaniyam R, Soni H, Mandwar M. General-motors diet: A quick fix for steatotic live liver donors. iLIVER. 2023;2(3):151-155. doi:10.1016/j.iliver.2023.08.002. Available at: https://www.sciencedirect.com/science/article/pii/S2772947823000336  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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