10/14/2019 7 Day GM Diet Plan for Weight Loss | Indian Version Vegetarian Diet Chart

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7 Day GM Diet Plan for Weight Loss

September 23, 2019 in Diet 0
Medically Reviewed by Dr. Priyanka Marakini, Bachelor of Naturopathy and Yogic Sciences

GM Diet Plan

The original GM Diet Plan was developed by General Motors, with the help of the Food and Drug 
Administration
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United76StatesDepartment
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10/14/2019 7 Day GM Diet Plan for Weight Loss | Indian Version Vegetarian Diet Chart

idea was to make these employees healthier, and in the process, improve workforce productivity.
The initial results were impressive. The workers underwent signi cant weight loss in just a week,
and showed improved e ciency, energy and con dence.

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 shall discuss 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.

Table of Contents
7 Day GM Diet Plan

GM Diet Plan Indian Version

GM Diet Soup Recipe

GM Diet Side Effects

Expert Review

Summary

7 Day GM Diet Plan

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 signi cant 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 Meal

Day 1 All fruits – except bananas

Recommended fruits are watermelon and muskmelon
8 to 12 glasses of water
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Large boiled potato

Cooked or uncooked vegetables of your choice without oil
8 to 12 glasses of water

Day 3 All fruits – except bananas

Cooked or uncooked vegetables (except potatoes) of your choice
without oil
8 to 12 glasses of water

Day 4 8 to 10 bananas
3 to 4 glasses of milk
8 to 12 glasses of water

Day 5 6 tomatoes
One cup of brown rice
12 to 15 glasses of water

Day 6 One cup of brown rice

Cooked or uncooked vegetables (except potatoes) of your choice
without oil
8 to 12 glasses of water

Day 7 One cup of brown rice

Any vegetables
All fruit juices

GM Diet Plan Indian Version

The Indian version of the GM Diet Plan would not change very much from the original version.
While the original GM Diet allows the consumption of meat in the form of beef, this would have to
be replaced in India since a sizeable 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.
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GM Diet Day 1

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Start the diet by consuming as many fruits as you wish to on the very rst day. There are no
speci c instructions on when one should eat them. However, watermelons and muskmelons are
highly recommended since they contain high amounts of ber. 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. 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 ber-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 ush out the toxins from the body and
prepare it for the rest of the diet.

On day one, avoid any kind of vegetables completely. 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.
Stick to the plan, and feel active and energetic.
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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 Day 2
The second day of the GM Diet involves eating only vegetables. These veggies can be consumed,
or can be cooked in order to make them palatable. Ensure that there is no oil involved in their
preparation.

While eating potatoes deep fried, or even a packet of your favourite brand of chips may not be
allowed, 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 avour.

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 ber and all essential
vitamins. After a relatively low-carb day one, this will help restore the carbohydrate content in the
body. In turn, this will further provide you with enough energy to keep the diet going. Unlike the rst
day, you must stay away from fruits altogether on day 2.

Time Meal

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
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GM Diet 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 that consumed in the rst two days. 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. The combination of fruits and
vegetables also provides the body with the bene ts of high ber and protein.

You would also need to include 8 to 12 glasses of water in order to ush out all toxins from the
body. You can also add the GM Diet Soup to your diet on the third day. In addition to replenishing
your body, and giving the body all the nutrients it needs, this variety will also help satisfy your taste
buds and break the monotony of the rst two days. On this day, one must take care to avoid the
consumption of bananas and potatoes.

Time Meal

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 Day 4

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The bananas that were avoided over the rst three days, can nally be consumed on the fourth day.
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 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. They are also high in potassium, apart from being low in salt.
Additionally, the milk one consumes on this day is also a great source of potassium and calcium.
Thanks to being forti ed with Vitamin D, the milk further helps strengthen bones.

On Day 4, one must completely avoid snacking on fruits other than bananas. Potatoes and sweet
potatoes must be ignored as well. You could also substitute bananas and milk with g and soy
milk.

Time Meal

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
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8:30 PM 1 glass of milk

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GM Diet 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 sh 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, care must be taken to ensure that
minimal oil is used for cooking. Combat the high amounts of uric acid that your body will be
producing by drinking upto 15 glasses of water everyday. Non-vegetarians can eat about 500 g of
baked or lightly fried skinless chicken, along with the 6 tomatoes.

Brown rice is rich in ber, and helps with digestion. At the same time, chicken and sh are excellent
sources of lean protein. Additionally, sh also has omega-3 fatty acids. The high ber in tomatoes
mean they aid digestion too.

It is important to avoid potatoes and sweet potatoes among vegetables, and bananas among fruits
that were recommended earlier in the week. One can also have a bowl of GM Diet Soup as part of
the mid-morning or evening snack.

Time Meal

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 Day 6 
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Day 6 of the GM Diet requires the individual to have cooked or uncooked vegetables. Vegetarians
can opt for a cup of brown rice, while non-vegetarians can include a lean protein source like sh 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. The 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 ber the body requires.

Ideally, one must avoid all fruits along with potatoes and sweet potatoes. On the sixth day, the
weight loss with now be visible.

Time Meal

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 veggiesChicken/cottage
cheese

GM Diet Day 7
On the last day of the 7-day plan, one would need 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.
Drink 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
going right through the day. The fruit juices will help ush 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 clear of vegetables like potatoes and sweet potatoes whereas fruits like banana,
cherry, mango and pear are to be avoided as well.
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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 Soup Recipe

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.

Ingredients

One cabbage

Three medium-sized tomatoes

Six large onions

Two green peppers

A bunch of celery 
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Half a litre of water

Preparation

1. Chop the onions and peppers. Place them in a pot and saute them in olive oil till they turn mild
brown.

2. Then, cut the tomatoes, celery, and cabbage. Now, add them to the pot along with water.

3. It takes about 60 minutes for the soup to get cooked. The vegetables must be boiled, and left
to simmer. Now, season the soup with some salt and pepper, and enjoy a bowl of delicious
soup.

GM Diet Side Effects

The GM Diet is popular the world over. 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 ber but low in protein,
carbs and fats. Due to this, your body may not receive the nutrients it requires.

The GM Diet can lead to metabolic slowdown in your body. While your weight loss may
not be affected initially, this would make it di cult to maintain your body weight.

The body would use all the uids in the diet for metabolism. The diet could, therefore,
lead to dehydration.

The other possible side effects of the GM Diet also includes weakness, headaches, and
hunger pangs.

Expert Review
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.

I personally believe 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 
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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.

Summary
By focusing on the consumption of complex carbs and low-calorie foods, the GM Diet Plan almost
guarantees weight loss. However, following the GM Diet could lead to an individual not receiving
the nutrients they require. In addition to that, it could also make it di cult to maintain one’s body
weight after the diet has helped one lose weight.

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Dr. Priyanka Marakini

The holder of a Bachelor’s Degree in Naturopathy and Yogic Sciences, Dr. Priyanka
has more than 7 years of experience in the eld of health and wellness. Currently
serving as a Sr. Nutritionist at HealthifyMe, she specializes in Weight Management,
Lifestyle Modi cations, and PCOS, Diabetes, and Cholesterol Management. In
addition to being a Nutritionist, Dr. Priyanka is also a Fitness Enthusiast and a
certi ed Zumba instructor. A strong believer in eating healthy, she is certain that the
right kind of motivation can help an individual work wonders in their lives.

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