GM Diet Plan: How To Lose Weight In 7 Days

“I’m trying to lose a few pounds”…I’m sure we’ve all heard this before. Your colleagues, family members, or best friends have uttered these words with great anxiety, concerned about their bulging waistline. Everyone is always in search of that one magical diet that will get them fast results. But out of the thousands of diets available out there, how do you know what really works and what doesn’t? And do any of them promise results in just seven days?

Point to be kept in mind before you start:

1. Are you ready to sacrifice foods for 7 days?
2. DO NOT expect any kind of weight loss if you leave in between
3. No alcohols, oil, salad dressings
4. No cheating :)

Ok lets start :

What Is The GM Diet?

The General Motors diet has been around since 1985. It was originally developed by General Motors, along with the Food and Drug Administration and the United States Department of Agriculture, for its employees. It was designed to increase workforce productivity by making the workers healthier. Results of the diet were impressive – a loss of 10 to 17 pounds of weight in just a week! The workers experienced increased efficiency, confidence, and higher energy. The diet was deemed a great success. Probably the biggest reason millions of people swear by the GM diet is because it’s easy to follow. There are no complicated ingredients or great demands on a person’s routine. For this reason, we recommend GM diet for you. Let’s see how this diet works to burn the stored fat.

How Does The GM Diet Plan Work?

The plan focuses on limiting your weekly diet to eating fruits, vegetables, brown rice, and chicken. The diet focuses on consuming a combination of complex carbohydrates, low-calorie vegetables, and fruits, and increasing water intake to help achieve a weight loss of up to 17 pounds in just seven days. Below is a day-to-day guide for anyone who wants to follow the GM diet.
Caution: Always consult a doctor before starting on a diet regimen.

The GM Diet Plan

GM Diet Plan Day 1

You Will Need

A variety of fruit – apples, oranges, watermelon, kiwi, and papaya are some of your best options.

What You Have To Do

The first day of the diet allows you to eat as many fruits as you like. There are no restrictions on when you can eat. Watermelons and cantaloupes are the recommended fruits as they are high in fiber. Other healthy choices include papaya, apples, and oranges. You must also consume 8 to 12 glasses of water during the day. At no point is it advised to starve. If you feel hungry, you can grab some fruits and satisfy your craving.

Why This Works

Fiber-rich fruits keep you full for longer (1). They are also low in fat. In addition, the high amount of water intake will flush out the toxins and prepare your body for the next six days of dieting.
There are some foods that may hinder your weight loss. Here is a list of foods that you should avoid.

Foods To Avoid

Vegetables – Avoid eating any veggies on this day.
Fruits – Banana
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid all carb rich foods, including brown rice.
Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, milkshakes, vegetable juices or smoothies, and packaged fruit juices.

Are you allergic or don’t like the taste of certain foods listed in the diet plan? Don’t worry, we have a food substitutes list ready for you.

Substitutes

Apple – Orange
Cantaloupe – Cucumber
Watermelon – Honeydew melon or cucumber
Orange – Grapefruit or peach
Guava – Green apple
Useful Tip: It is advisable to eat some apples and drink a couple of glasses of water for breakfast. Melons are also a good choice; you can lose up to three pounds by the end of day 1.
Eating good and less will help you to a certain extent. To activate the lipid mobilization, you have to exercise. Here is a list of basic exercises that you can start with.

Exercises

Since you will be on only fruits and water, do not perform rigorous exercises. You may do these exercises early in the morning or in the evening after office or school. Here is your customized exercise plan for Day 1.

Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Spot Jogging – 5-10 minutes
Yoga asanas (stretching)

Warning- Please avoid doing any of the exercises listed above if you have any injury. Please consult your trainer or doctor.

How You Will Feel By The End Of Day 1

Day 1 will be comparatively easy since the monotony of eating fruits and veggies has not crept in yet. If you stick to the diet plan and exercise routine, you will feel active, energetic, and great about yourself by the end of Day 1.

GM Diet Plan Day 2

You Will Need

An assortment of vegetables. Some of the healthiest options would be carrots, beans, tomatoes, cucumbers, lettuce, and cabbage.

What You Have To Do

You have to follow a vegetable-only meal plan on the second day. You can cook the vegetables to make them palatable, or consume them raw. Care should be taken while preparing the vegetables as oil is not allowed. So, forget deep frying your favorite potatoes or eating chips. You can have the vegetables whenever you feel hungry. Flavorings like olive oil or butter can be used sparingly, only if absolutely required.

Why This Works

Vegetables have all the nutrients you need to sustain your body. Potatoes have carbohydrates, peas have protein, and carrots and beans are full of fiber and essential vitamins (2). After the relatively low carb day, this will replenish your carb stores and will energize you for the next day of the diet.
It’s all good as long as you avoid the following listed foods.

Foods To Avoid

Fruits – Avoid all fruits on this day
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid all carb-rich foods, including brown rice.
Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, fresh fruit juices or smoothies, and packaged fruit juices.

Bored of eating the same veggies? Take a look at the substitute list to break the monotony.

Substitutes

Potato – Sweet potato or carrots
Butter – Margarine or sour cream
Cabbage – Bok choy or celery
Lettuce – Leek
Cucumber – Carrots
Onion – Shallots
Carrot – Beetroot
Broccoli – Cauliflower
Bell Pepper – Zucchini
Cauliflower – Green beans

As long as you stay active, you will keep many obesity-related diseases and heart diseases at bay. Check out the exercise regimen for Day 2.

Exercises

A similar exercise routine as Day 1, but a slightly strenuous workout plan to help mobilize the fat. You may do these exercises early in the morning or in the evening after office or school.

Surya Namaskar (click here to see the steps to perform Surya Namaskar).
Kapalbhati – 50-10 times (take a break if you cannot do it continuously).
Baddhakonasana or cobbler pose – 2 sets of 20 reps.
Adho Mukha Shvanasana or downward facing dog pose – 2-3 minutes.
Rope jumping – 2 sets of 50 reps
Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Face exercises

Warning – Avoid doing certain yoga asanas or pranayamas if you have an injury. Please consult your doctor or trainer to know the best yoga asanas for you.

How You Will Feel By The End Of Day 2

You may start to feel weak from late afternoon on Day 2. Do not worry, this is normal with most low-calorie diet plans. Your body will not get the usual amounts of carbs and hence will react by making you feel slow and weak.

GM Diet Plan Day 3

You Will Need

A combination of fruits and vegetables. You could stick to the fruits and vegetables consumed during the first two days. The only foods to avoid are potatoes and bananas.

What You Have To Do

On the third day, your body would have almost adjusted to the new diet. After a day of eating just vegetables, fruits will bring a welcome break. It will also combine the benefits of both fruits and vegetables, and provide you with high fiber, nutrient, and protein.
Here is the diet plan that you will follow on Day 3 of the GM diet plan

Why This Works

The combination of fruits and vegetables on the third day allows your body to replenish itself. Fruits and vegetables provide fiber and nutrients, giving your body what it needs. The variety will also help satisfy your taste buds and break the monotony of the first two days. The water will help flush the toxins out.
Certain foods need to be avoided on Day 3 for better weight loss results.

Foods To Avoid

Vegetables – Avoid all veggies on this day.
Fruits – Avoid eating bananas.
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid all carb-rich foods, including brown rice.
Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, vegetable smoothies or juices, and packaged fruit juices.

If you don’t like a particular food listed in the diet plan, the following food substitute list will definitely help you.

Substitutes

Cantaloupe – Watermelon
Apple – Orange
Pear – Plum
Pineapple – Peach
Cucumber – Kiwi
Carrot – Bok choy or beetroot
Lettuce – Chinese cabbage
Orange – Grapefruit or kiwi
Broccoli – Cauliflower
Beetroot – Carrot

A simple and easy to follow exercise regimen will help burn the extra calories. Here is the list of exercises that you should do on Day 3.

Exercises

On this day, start with a warm up and move on to some energy expending exercises. You may do these exercises early in the morning or in the evening after office or school. Here is the list of the exercises that will keep you feeling energetic all day long.

Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
Squats – 2 sets of 5 reps
Lunges – 2 sets of 5 reps
Surya Namaskar (click here to see the steps to perform Surya Namaskar).
Face exercises

Warning – Take care not to injure yourself. If you are not comfortable with doing an exercise continuously, take 2-3 minutes break and then complete the set. Do not perform a particular exercise if you have an old injury. Consult your doctor or trainer to know whether you should do the listed exercises.

How You Will Feel By The End Of Day 3

Day 3 will make you feel better again as you will get a good amount of fruit sugar from the fruits and a little amount of carbs from the veggies. Exercising and staying active will also make you feel great.
To keep it real, Day 4 is challenging but that’s the whole point here. Get ready for Day 4.

GM Diet Plan Day 4

You Will Need

Eight bananas and four glasses of milk.

What You Have To Do

The fruit you’ve been asked to avoid is finally permitted. It is advised to eat eight bananas over the course of the day. Distribute them among your meal and snack times. Also, consume a big glass of milk, thrice, once each at breakfast, lunch, and dinner. If this gets monotonous, you can also include a bowl of soup.
Sounds easy, but let’s not leave room for any error. Here is the Day 4 diet schedule.

Why This Works

Bananas provide instant energy. They are rich in pectin, which aids digestion. They are also high in potassium and low in salt (3). Milk is a great source of calcium and potassium. It is also fortified with vitamin D that helps strengthen bones (4).
Though you will consume mostly bananas and milk, many people make mistakes when it comes to choosing the right additions or even snacking. The following list will help you keep a mental checklist on which foods to avoid on Day 4.

Foods To Avoid

Vegetables – Potato and sweet potato.
Fruits – Avoid eating all fruits except banana.
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid all carb-rich foods, including brown rice.
Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, vegetable smoothies or juices, and packaged fruit juices.

If banana and milk is not your cup of tea, then these substitutes will help you get through Day 4.

Substitutes

Banana – Fig
Milk – Soy milk

Bananas provide a lot of energy. Therefore, exercising early in the morning or in the evening will not make you feel weak. The following exercises will help you mobilize fat and boost your metabolism.

Exercises

All those calories from the bananas should be expended so that the energy from the bananas don’t get stored as fat. You may do these exercises early in the morning or in the evening after office or school. Here is the list of exercises that you should do on Day 4.

Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
Spot jogging – 7-10 minutes
Squats – 2 sets of 5 reps
Pilates – 15-20 seconds
Bicycle crunches – 2 sets of 5 reps
Face exercises

Warning: Do not perform exercises that will worsen an old injury. Take the advice of your doctor or trainer before starting the exercises.

How You Will Feel By The End Of Day 4

The monotony of eating bananas and milk can make you feel demotivated. You may also experience mood swings. However, drinking enough water, working out, and talking to people who have successfully lost weight by following the GM diet will keep you going.

GM Diet Plan Day 5

You Will Need

Vegetarians can opt for a cup of brown rice. Non-vegetarians can have a lean protein source like chicken breast or fish. You will also need to consume six large tomatoes.

What You Have To Do

This day is a feast compared to what you consumed on the first four days. Vegetarians can have a serving of brown rice for lunch. It is recommended that a minimum amount of oil be used while cooking. To combat the high amount of uric acid your body will be producing, you must increase your daily water intake to 15 glasses.
For Non-vegetarians: You can include a serving of fish or chicken. Eat 500gms of skinless chicken baked or lightly fried and don’t forget the six tomatoes.
An exciting day as you will get to eat a good amount of protein. Here is the Day 5 diet plan to make it more easy for you to follow.

Why This Works

Brown rice is a complex carbohydrate and is high in fiber (5). It aids digestion. Chicken and fish are excellent sources of lean protein (6). Fish also contains omega-3 oils that are essential for our bodies (7). Tomatoes are high in fiber and aid digestion (8).
Useful Tip: Prepare chicken soup with tomatoes in it or roast the pieces without oil in a pan/oven. You can also opt for six eggs divided into three meals + six tomatoes. Don’t forget to drink at least 8 to 10 glasses of water for the day.
On Day 5 too you have to be careful about the foods you choose. Here is the list of foods that you should avoid on Day 5.

Foods To Avoid

Vegetables – Potato and sweet potato.
Fruits – Banana.
Protein – Beef, pork, and turkey.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – White rice, bread, and processed foods.
Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

Don’t like to eat what’s on the diet chart? These substitute foods will help you make the best food choice without consuming any extra calories.

Substitutes

Tomato – Carrot
Kidney beans – Black eyed peas
Yogurt – Sour cream
Brown rice – Quinoa
Chicken breast – Ground turkey
Fish – Chicken breast, mushroom, or lentils
Onion – Cucumber
Sprouts – Soaked Bengal gram
Apple – Kiwi
Pear – Orange
Exercising is the best way to expend the extra energy. Here is the list of exercises for you to follow on Day 5.

Exercises

Your body need protein for building muscle, energy, and repair. Therefore, do these exercises in the evening after office or school. Here is the list of exercises for Day 5.

Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Rope jumping – 1 set of 50 reps
Squats – 1 set of 10 reps
Kapalbhati – 50-100 times (take a break if you cannot do it continuously).
Adho Mukha Shvanasana or downward facing dog pose – 2-3 minutes.
Surya Namaskar (click here to see the steps).
Face exercises

Warning – Dieters with an old injury or any heart condition should consult their doctor or trainer before performing these exercises.

How You Will Feel By The End Of Day 5

The protein, carbs, and fruits will uplift your mood and you will feel much better by the end of the day. You will feel more enthusiastic towards working out on Day 5.
Two more days to go! I promise you, you will lose a good amount of fat in these last two days. Let’s first have a glimpse of Day 6.

GM Diet Plan Day 6

You Will Need

Any amount and type of vegetables. Vegetarians can opt for a cup of brown rice. Non-vegetarians can have a lean protein source like chicken breast or fish.

What You Have To Do

This is another relatively high food intake day. Follow a similar pattern today with the addition of vegetables. Vegetables have to be boiled, not fried, and salads shouldn’t have heavy dressings. By day six you should notice visible weight loss. This will give you added motivation to finish the diet on a high.
For Non-vegetarians: You can eat up to 500gms of skinless chicken and all vegetables, excluding tomatoes and potatoes. You can eat chicken/eggs or the GM diet soup mid-morning or in the evening.
Now let’s take a look at the Day 6 diet plan.

Why This Works

In addition to the other nutrient-rich foods, a mix of vegetables provides the fiber and nutrients needed by our body.
To make sure that nothing goes wrong on Day 6, avoid eating the foods listed below.

Foods To Avoid

Vegetables – Sweet potato and potato
Fruits – Try to avoid fruits, especially mango, banana, and cherry.
Protein – Beef, pork, and turkey.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – White rice, bread, and processed foods.
Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

It is totally fine if you feel bored eating the same veggies, fruits, proteins, etc. Try these food substitutes to feel encouraged to complete the 7-Day GM diet plan.

Substitutes

Boiled kidney beans – Boiled Bengal gram
Tomatoes – Cucumber
Brown rice – Quinoa
Chicken breast – Ground turkey
Fish – Chicken breast, mushroom, or lentils
Carrot – Beetroot or cucumber
Now that the diet is taken care of, let’s check out the recommended exercise routine for Day 6.

Exercises

A little strenuous exercise routine for Day 6 that will help burn the fat and tone the muscles. You may do these exercises early in the morning or in the evening after office or school. Here is the list of exercises for Day 6.

Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Jogging
Stairs running
Sit-ups – 2 sets of 5 reps
Air cycling – 2 sets of 10 reps (click here to shed thigh fat)
Pushups – 2 sets of 5 reps
Breathing exercises
Face exercise

Warning: Do not overstrain yourself. Take breaks to catch your breath and keep an electrolyte powder handy to prevent a sudden drop in blood glucose. Refrain from doing exercises that will worsen an old injury or a previously established medical condition.

How You Will Feel By The End Of Day 6

By the end of the Day 6 you will notice a visibly slimmer body and will also feel lighter.

GM Diet Plan Day 7

You Will Need

A cup of brown rice, an assortment of vegetables, and fruit juice.

What You Have To Do

You made it! Today is the final day of the diet. You can have one serving of brown rice and an unlimited quantity of vegetables. To supplement the nutritional value of the vegetables, sugarless fruit juice should be consumed after every meal or snack.
Take a look at the detailed diet plan for Day 7.

Why This Works

Fruit juices will flush out the toxins from the system, and the other food items will provide you with the much-needed energy.

Foods To Avoid

Vegetables – Potato and sweet potato.
Fruits – Banana, cherry, mango, and pear.
Protein – Avoid any kind of meat such as beef, turkey, chicken, pork, fish and lentils, beans, soy, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – White rice, bread, and processed foods.
Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

If you are not so happy with the foods in the diet chart, you can opt for these listed substitutes in the next section.

Substitutes

Vegetable salad – Sprout salad
Apple juice – Cucumber juice
Orange juice – Grapefruit juice
Carrot – Beetroot
Brown rice – Quinoa or cracked wheat
Kiwi – Plum
Finally, burn the fat by doing the listed exercises for Day 7.

Exercises

You may do these exercises early in the morning or in the evening after office or school.

Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Surya Namaskar
Sit-ups – 1 set of 10 reps
Air cycling – 2 sets of 10 reps (click here to shed fat from thigh)
Bicycle crunches – 2 sets of 10 reps
Squats – 2 sets of 5 reps
Face exercise

Warning: Dieters with a heart condition or any other medical condition should consult their trainer or doctor to know if they should perform the listed exercises.

How You Will Feel By The End Of Day 7

By evening you may feel like eating a high-calorie dessert or munch on potato wafers since you know that you have lost weight. It’s a trap, don’t fall for it. The exercise routine will help you stay active throughout the day. A sense of accomplishment will bring a smile on your face as you go to bed.
NOTE- Do not follow GM diet continuously. This will lead to compromised immunity, muscle and bone weakness, and slow down your metabolism. GM diet works best when it is followed every alternate week or once in two weeks.