Proven 7-Day Diet Plan for Weight Loss

Diet 7 day
Diet 7 day

Confused by the seemingly endless types of weight-loss diet plans and strategies, particularly the GM diet plan, and wondering what it is exactly? In this article, let’s take a look at the GM diet chart, review the research behind this 7-day diet plan for weight loss —plus find out if it’s the right diet for you.

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.

So, if the diet has given desired outcomes to many, is it worth trying? Let’s see if you should stick to the General Motors Diet Plan or skip it entirely.

What is the GM Diet?

The GM diet plan or General Motors diet is a strict 7-day diet plan for weight loss developed by the General Motors Corporation, with a pious intention of keeping their employees healthy. The GM diet chart was a collaborative effort by GM, FDA, and USDA, which was also tested at the John Hopkins Research Center before it was given final approval.

This 7 days diet plan claims to help you lose up to 6.8 kg of weight in just one week, but it’s dangerously deficient in several nutrients and unsubstantiated by studies. The GM diet menu is regarded as the best weight loss diet by many as it promotes weight reduction, burns calories and sheds fat faster than other diets.

While the GM diet plan was initially hailed a success, and its supporters claim that you may repeat it numerous times in regular intervals to attain your long-term weight goals, most nutritionists do not recommend that you follow it. This is because, while it causes quick weight loss, it also has a number of negative side effects that we will be covering later in the article.

Take a Glance at the 7 Days GM Diet Plan: Foods For Weight Loss In 7 Days

The GM diet is strictly divided into seven days where each day allows you to eat a variety of foods or dietary groups. The GM diet stimulates weight loss by creating a calorie deficit and including many foods that are rich in water content.

Here is a breakdown of the GM diet plan and which food groups you can consume.

  • GM Diet Day 1 – Fruits only
  • GM Diet Day 2 – Vegetables only
  • GM Diet Day 3 – Fruits and vegetables
  • GM Diet Day 4 – Bananas and milk
  • GM Diet Day 5 – Meat
  • GM Diet Day 6 – Meat and vegetables
  • GM Diet Day 7 – Rice, fruit and vegetable juice

7 Days GM Diet Chart To Help You Shed Kilos Faster

The GM diet chart is focused on the increased intake of fruits and vegetables thereby resulting in low-calorie consumption. Furthermore, this 7 days diet plan encourages the consumption of complex carbohydrates as well as 8–12 glasses of water each day to aid fat loss. Here is the original version of the GM diet chart as introduced by General Motors for their employees:

The basic premise of the diet is to restrict your food intake to fruits, vegetables, brown rice, and chicken. However, vegans or vegetarians can replace meat with a cup of brown rice instead of chicken or beef.

DayMealRecommendations
Day 1Any fruit you like – except bananasWatermelon and muskmelon are the best choices
  8 to 12 glasses of water
Day 2Large boiled potato8 to 12 glasses of water
 Vegetables of your choice, cooked or raw, without oilBaby carrots, cherry tomatoes, cucumbers, broccolis, etc. are the best choices
Day 3Any fruit you like – except bananas8 to 12 glasses of water
 Vegetables of your choice, cooked or raw, without oilApples, cherry tomatoes, oranges, spinach, strawberries, berries, avocado, cucumbers, etc. are some of the best options
Day 48 to 10 bananas8 to 12 glasses of water
 3 to 4 glasses of milkDivide each meal with two to three bananas and one glass of milk
Day 56 tomatoes12 to 15 glasses of water
 One cup of brown rice 
Day 6One cup of brown rice/Grilled chicken8 to 12 glasses of water
 Vegetables of your choice, cooked or raw, without oil – except potatoesAvocado makes a great option for breakfast
Day 7One cup of brown riceAll fruit juices
 Any vegetableWatermelon and broccoli are great options for the day

Six Potential Health Benefits of the GM Diet Plan: Why Follow The General Motors Diet?

Although there is a lot of controversy revolving around this 7 days diet plan, it is considered the best weight loss diet by many due to some major benefits noticed by the proponents.

In addition to limiting bad eating habits, minimising consumption of weight-gaining foods and beverages, and promoting the intake of fruits and vegetables, the following are some of the key benefits of the GM diet plan for weight loss:

1. Avoidance of Sugar

Apart from fructose, this 7 day diet plan for weight loss ensures there is practically no exposure to any other kind of sugar content.‍

2. Detoxification

Due to the consumption of large amounts of water and healthy food and restricting the intake of any kind of junk food, this meal plan for weight loss ensures your body eliminates excess toxins and flushes out waste.‍

3. Glowing Skin

By detoxifying your body, this 7 day weight loss diet plan also improves skin health and gives it a natural glow.

4. Boosts Metabolism

This quick weight loss diet plan also promotes healthy eating habits and greater intake of water both of which aid boost metabolism. A higher metabolic rate ensures a greater amount of burnt calories which eventually brings about weight loss.‍

5. Improves Digestion

The food consumed throughout the 7-day course is rich in fibre and thus improves your bowel movement.

‍6. Promotes Good Eating Habits, In General

This 7 day weight loss diet plan, in general, promotes the consumption of fruits and vegetables, which are low in calories and high in fibre content and inculcates the habit of avoiding eating any kind of junk food.

The GM diet plan for weight loss also limits daily calorie consumption to about 1000-1200. This prevents fat accumulation within the body, keeps the stomach satiated for longer durations and thus stops a person from ending up overeating.

Easy To Follow 7 Day GM Diet Plan & Menu To Transform Your Body: The Indian Version

Although the Indian version of this 7 days diet plan is not very different from its original version that was designed for the employees of General Motors, there are some slight variations for vegetarians and vegans.

Along with a daily water intake of 10-12 glasses, the following is the General Motors diet and foods for weight loss in 7 days to be followed throughout the course of the week.‍

Day 1: Fruits

Day 1 of the GM diet is dedicated to fruits and you can start off your day with as many fruits as you like – except for bananas. With no specific instructions, this fruit diet for weight loss in 7 days is designed to ensure you have a fibre-rich diet and low-fat consumption.

The high water content absorbed in the body by eating fruits along with the consumption of 8 to 12 glasses of water in the day ensures your body flushes out the toxins stored inside and kick start your body for the rest of the six days.

Here is the fruit diet for weight loss in 7 days as per the GM diet plan:

  • Breakfast: One bowl of watermelon/kiwi or an apple/pomegranate
  • Lunch: One bowl of papaya or muskmelon
  • Evening Snack: One glass of coconut water
  • Dinner: One guava/ orange or a bowl of berries (strawberries, litchi)
  • Bed-Time Snacks: One bowl of watermelon/grapes

Don’ts

  • Avoid any kind of cream, honey or sugar dressing on your fruit bowl.
  • At no point during the day should you starve yourself.
  • If you are very hungry, there are no exact instructions on how much fruit you can consume.
gm diet plan

Day 2: Vegetables

The second day of the GM diet is all about eating vegetables, which can be eaten raw or cooked in any way you choose, as long as you don’t use oil in the preparation. However, on Day 2 of the General Motors diet plan, it’s crucial to avoid fruits.

  • Breakfast: One large or two small-sized potatoes/ bowl of corn kernels or green peas
  • Lunch: One large bowl of cabbage soup
  • Evening Snack: 2-3 medium-sized cherry tomatoes
  • Dinner: One cup broccoli 
  • Bed-Time Snacks: One bowl of cucumber/ carrots

Preparation:

You may either eat your veggies raw, boiled or cooked and lightly seasoned with pepper, rock salt, vinegar or herbs. 

Cabbage soup can be prepared by boiling together a cabbage, a small carrot and 2-3 tomatoes in about half a litre of water, adding to that a handful of chopped onions light fried in olive oil and seasoning the mixture with rock salt, herbs and peppers.

Substitutes:

Olive oil may be substituted with pure ghee. 

Don’ts:

  • Restrict consumption of potatoes or any other starch-containing vegetables like corn or peas only for the breakfast and in limited amounts (100 – 150 calories) as it will provide enough energy throughout the day.
  • Avoid eating deep-fried vegetables.‍
general motors diet

Day 3: Fruits and Vegetables

The GM diet’s third day consists of a combination of fruits and vegetables. You might eat the same fruits and vegetables on Day 1 and Day 2 or an entirely different set. The only thing to remember is to avoid bananas and potatoes.

  • Breakfast: One bowl of watermelon/ or an apple or about half a pineapple
  • Lunch: One large bowl of cabbage soup
  • Evening Snack: 2-3 medium-sized cherry tomatoes
  • Dinner: One cup broccoli 
  • Bed-Time Snacks: One bowl of cucumber/ carrots

Don’ts:

Avoid bananas, mangoes and potatoes, corn or peas.‍

Day 4: Bananas and Milk

While you have to avoid bananas for the first three days, the fourth day is about eating 8 to 10 bananas throughout  the day and having a big glass of milk with each meal. However, make sure you don’t consume potatoes or sweet potatoes at any point in the day.

  • Breakfast: Two large bananas with a glass of skimmed milk (750 ml)
  • Lunch: Two large bananas with a glass of skimmed milk
  • Evening Snack: A bowl of cabbage soup.
  • Dinner: Two large bananas with a glass of skimmed milk
  • Bed-Time Snacks: Nothing

Substitutes:

Regular milk can be substituted with soy milk and bananas with figs

Don’ts

  • Avoid adding any sweeteners, honey or sugar to the milk.
  • Do not put cornstarch in the soup.
  • Mostly prefer skimmed milk.
gm diet plan

Day 5: Meat

When following the GM diet to lose weight in 7 days, the fifth day is dedicated to meat to fulfil your protein intake. However, if you are a vegetarian, you can eat a bowl of brown rice cooked in minimal oil.

  • Breakfast: Three whole tomatoes
  • Lunch: 250 gm of meat of your choice with one large tomato
  • Evening Snack: Nothing
  • Dinner: A bowl of Tomato soup
  • Bed-Time Snacks: Nothing

Substitutes

  • Choice of meat may include beef, chicken, eggs or fish.
  • Vegetarians may substitute meat with cottage cheese, tofu and brown rice.
gm diet plan

Day 6: Meat & Vegetables

Day 6 of your GM diet requires you to consume veggies – cooked or uncooked along with lean meat like chicken or fish (if you are a non-vegetarian) or a cup of brown rice (if you are a vegan or vegetarian). By the sixth day of your diet, you will be able to notice significant results in your weight loss journey.

  • Breakfast: One bowl of Brussels sprouts or cucumber
  • Lunch: 250 gm of meat of your choice/ vegetarian substitute
  • Evening Snack: Nothing
  • Dinner: A bowl of Cabbage soup
  • Bedtime Snacks: Nothing
gm diet plan

Day 7:  Rice, Fruit and Vegetable Juice

The last day of your GM diet is a combination of eating a cup of brown rice, boiled vegetables as well as vegetables and fruit juice. The goal of incorporating rice and vegetables into the diet is to provide the body with much-needed energy while the fruit juices help to flush toxins from the system.

  • Breakfast: A large bowl of watermelon
  • Lunch: Brown rice, cottage cheese and a glass of fruit juice 
  • Evening Snack: Nothing
  • Dinner: Brown rice with mixed vegetables of your choice and one or two glasses of fruit juice.
  • Bed-Time Snacks: Nothing

Don’ts:

Avoid adding any sweeteners to the fruit juice.

The key here is to restrict your daily diet to a preset number of calories and still be able to experiment with different food items on your platter.

Five Foods You Can Include In Your GM Diet: Foods For Weight Loss In 7 Days

Although the GM diet is strictly designed as per the fruits and vegetables you are allowed to take, there are some foods for weight loss in 7 days that you can take in moderate amounts. So, if you are wondering what foods you can consume in addition to the GM diet chart mentioned above, here are some food options you can include in your diet on alternate days but in limited amounts:

  • black tea
  • green tea
  • sprouts
  • a handful of nuts (prefer cashews, almonds, walnuts and avoid ground nuts or raisins)
  • unsweetened black coffee

Foods To Avoid Eating When Following GM Diet Plan

If you are following this 7 day diet plan for weight loss, here are some food items you need to strictly avoid during the course of your diet to achieve fruitful results.

  • For starters, consumption of any other kind of beverage apart from water, be it diet soda, alcohol or any other cold drink is prohibited whilst following the GM meal plan for weight loss.
  • All kinds of junk food that we all love to binge eat, white flour and all sorts of packed foods shall also be avoided.

Learn How To Make Wonder Soup For GM Diet – The 7 Day Weight Loss Diet Plan

Some people may not fulfil their appetite while following the GM meal plan for weight loss and that’s when the wonder soup comes into play. The wonder soup is an important part of the GM diet and can be consumed in relatively higher quantities on any day, in order to make sure that one doesn’t go hungry.

Also called the GM diet cabbage soup, the wonder soup is a flavoursome soup that can be consumed on any day of your General Motors diet. This soup is especially great if you are tired of the continuous eating of fruits and vegetables but don’t want to leave the diet in between.

The soup is high in nutrients and can help you improve your digestion, boost your metabolism, and, most importantly, satisfy your hunger.

  • Onions and celery should be cleaned and chopped.
  • Clean the tomatoes and cut them into quarters.
  • Clean the spinach and coarsely cut it (you may also add some cabbage here).
  • In a saucepan, heat the water and add the onions, tomatoes, and celery.
  • Toss in the spinach, chopped.
  • For taste, season the soup with salt, rock salt, and pepper. If you want to make it spicy, you can increase the amount of black pepper.
  • Bring everything to a boil, stirring constantly.
  • Once the veggies have softened a little, reduce to a simmer.
  • Sprinkle some coriander, green chillies, mint, and half a lemon juice.
  • Simmer until all of the ingredients are fully combined.
  • Remove from the heat, squeeze in the remaining half of a lemon, and serve immediately.

Note:

  • You may also make a larger batch of GM Diet Soup and keep it in the refrigerator. When hunger pains strike, heat and eat.
  • Deseeding or lowering the heat of the chillies will help. If you don’t want to add them, you may leave them out.
wonder soup gm diet

Check These Points To Remember When Following Indian GM Diet Meal Plan For Weight Loss

If you decide to follow this 7-day diet plan for weight loss even after knowing its potential risks, here are some important things to remember.

  • When people follow the Indian GM diet plan, they lose weight within the first three days as the carb intake is reduced by some 1000 calories a day.
  • The Indian GM diet plan is a low-carb diet, so experts advise that low-intensity workouts like yoga must be done.
  • For the first three days of following the Indian GM diet plan, there is no restriction on the quantity of food you intake. Also, avoid going to the gym in the first three days of the diet plan. So, as per experts, it is advised that you should eat more than the recommended amount on the remaining days of the diet plan if you wish to have better weight results.
  • In the next seven days of starting the Indian GM diet plan for weight loss, you will lose about four to seven kgs of your weight.

4 Types Of People Who Should Not Follow The GM Diet

This 7 day diet plan for weight loss is not recommended for everyone because it goes against the principles of a balanced diet, even after focusing on the consumption of complex carbohydrates and low-calorie items.

  • Pregnant and breastfeeding women must not follow the Indian GM diet plan before consulting the doctor.
  • People who have physically active routines or jobs, for example, people who do strength training.
  • People who suffer from type 1, type 2 diabetes, and thyroid diseases should not follow the Indian GM diet plan.
  • Women suffering from PCOD and PCOS issues must consult their dietician to take the best diet.

Youtuber BeerBiceps Considers The GM Diet As The Worst Diet Plan Ever: Here’s Why!

BeerBiceps is one of India’s leading fitness channels owned by Ranveer Arora Allahbadia, a certified fitness coach. The YouTuber calls this 7 day weight loss diet plan the worst diet ever as there is no scientific evidence to back or prove that you will lose weight from the Indian GM diet plan.

  • According to him, the most fearsome con of the Indian GM diet plan is that the back bounce rate of this plan is very high.
  • Once your diet is over and you start following your regular diet, you get back to your original weight.
  • So it can be said that after the GM diet plan is over, you have to follow a strict diet for the long term, leading to health problems.
  • As the GM Diet plan stops the intake of certain food altogether, it can decrease the number of vitamins and other nutrients in the body.
  • BeerBiceps is also of the viewpoint that following an Indian GM diet plan for a long time can lead to lethargy and exhaustion.

Health Issues Related to the GM Diet To Lose Weight In 7 Days

According to many fitness coaches, dieticians and nutritionists, following this 7 day weight loss diet plan has many side effects. Here are some of the health issues you must be aware of if you want to follow the GM diet.

1. Muscle Weakness

The amount of protein consumed in the Indian GM diet plan is zero in the first three days, which leads to muscle weakness.

2. Headaches

As the body consumes all the stored proteins and energy sources during the Indian GM diet plan, it can lead to excess hormone production that can lead to headaches.

3. Decreased Metabolism Eventually

While the GM diet might seem to boost the metabolism initially, thereby leading to quick weight loss, it can actually cause a metabolic slowdown in your body over time. Furthermore, this metabolic slowdown will make it difficult for you to lose weight or maintain it in the future.

Know What Happens To Your Body When You Follow General Motors Diet: How Does GM Diet Plan Work?

The GM Diet chart is based on the concept of energy balance. According to this theory, when the amount of calories ingested equals the number of calories burned, your body weight remains constant. This 7 day diet plan for weight loss, based on this theory, asserts that eating fewer calories leads to weight loss.

In simpler words, the daily calorie consumption is lowered while following the diet chart, with low-calorie foods such as fruits and vegetables. The digestive process is enhanced. Weight reduction is triggered by a healthy digestive system, which works as a catalyst. Second, fruits and vegetables boost metabolism, which accelerates the fat-burning process.

Furthermore, because fruits and vegetables are high in water, the GM diet plan keeps you hydrated. This simple reasoning aids in rapid weight loss.

Make Sure To Read These Side Effects Of General Motors Diet Before Following

Although the prospect of significant weight loss in a short period of time may be appealing, the GM diet plan is not without its drawbacks. Here are some of the major side effects of following this 7 day weight loss diet plan:

1. Lacks Important Nutrients

Certain vital dietary categories, such as healthy fats and protein, may be deficient in people who follow the GM diet to lose weight in 7 days. Their diet may also be deficient in important vitamins and minerals obtained through a varied diet of nutritious foods.

While trans fats found in many fried and baked meals can elevate cholesterol and create health concerns, the human body needs healthy unsaturated fats to function properly. Unsaturated fats, such as those found in salmon, avocados, and walnuts, can help lower cholesterol and provide other health advantages.

2. Short-Term Weight Loss

The GM diet chart is not recommended as a long-term weight-loss plan, as it may cause a person to gain weight if they stop following it. One reason is that this 7 day weight loss diet plan does not often teach healthy cooking and eating practices, which are critical for long-term weight control.

Short-term diet regimens are less efficient at maintaining weight reduction than long-term lifestyle modifications like increased exercise and cooking with various healthy items.

3. Other Risks Involved

Other risks of this 7 days diet plan include:

  • dehydration
  • muscle weakness
  • fatigue
  • headaches
  • poor physical performance during exercise

Should You Try The GM Diet Plan For Weight Loss?

Indian GM diet plan is a 7 days diet plan if you want to lose weight in the short term. If you follow this quick weight loss diet plan for a long time, it can lead to severe health issues and a weakening of immunity. Instead of following the Indian GM diet plan, you must consult a dietician and take a balanced diet plan to lose weight.

The Indian GM diet plan includes minimal proteins, vitamins, and other essential nutrients, leading to severe medical conditions. Though a balanced diet plan would be time-consuming, you should adopt a healthy way to lose weight.

Does General Motors Diet Plan Work For Everyone?

Because of the diet’s limits, not everyone can follow it. The diet should not be followed by pregnant women or youngsters who are still growing. It’s also not a good idea for folks with arthritis or cardiac problems to follow this diet to lose weight in 7 days. Before beginning the diet, you should speak with your doctor.

How To Maintain Weight After Finishing Your GM Diet?

If you are still convinced that this 7 day diet plan for weight loss is the best weight loss diet, here are a few things to remember if you want to maintain your weight after finishing the regimen.

  • The best thing you can do is eat a healthy diet.
  • Make a change to your regular routine.
  • Consume a low-carb, high-protein diet after the GM procedure.
  • Maintain a high-fibre diet and drink lots of water.
  • The body will remain clean and detoxified as a result of this.
  • You can stick to this modified diet until you’re ready to move to the next GM diet.‍

Conclusion

As they say every coin has a flip side, the GM diet is a quick weight loss diet plan that too comes with its own demerits. This 7-day diet plan for weight loss is a short term weight reduction program, and hence it is often seen that once a person tends to drop out of this diet plan, he ends up overeating and again messes with his body physique. 

Another small concern that comes with following a GM diet plan for weight loss is that some individuals tend to show slight reactions to a sudden shift in diet. These reactions may be seen in the form of muscle weakness, fatigue, headaches or dehydration. However, the solemnity of these reactions depends on each individual’s routine and immunity.

Thus, it is safe to say that the GM diet plan for weight loss indeed possesses all the aspects of being the best weight loss diet; all it needs for its fruitfulness is a dollop of discipline, a pinch of sincerity and a dash of self-commitment.

Frequently Asked Questions About Following This 7-Day Diet Plan For Weight Loss

If you still have some doubts about the GM diet menu, here are our answers to some of the most commonly asked questions about the same.

1. Is the GM diet plan harmful?

While the GM diet menu is beneficial for short-term weight loss, it is not suggested for long-term weight loss. The diet plan isn’t validated by science, and it might lead to nutritional deficits in people.

2. How much weight can I lose on a GM diet?

When you follow the 7 day diet plan for weight loss, fasting depletes your body’s glycogen stores, causing water loss and a noticeable weight loss of 3 to 5 kgs or more in a week. This, however, varies from person to person.

3. Does the GM diet reduce belly fat?

The GM diet does not affect fat weight loss. In 7 days on the GM diet plan, it is impossible to lose any substantial fat. Water weight will be the most significant weight loss.

4. Is curd allowed in the GM diet chart?

On the days of this 7 day diet plan for weight loss, when skim milk is advised, you can use unsweetened curd or buttermilk.

Source: https://blog.decathlon.in/articles/gm-diet-plan-proven-way-to-lose-weight-in-7-days

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