The original GM Diet Plan was developed by General Motors for its employees in 1985 in cooperation with the Food and Drug Administration and the United States Department of Agriculture. The idea was to make employees healthier and increase their productivity in the process.
Initial results were impressive, with workers experiencing significant weight loss in just one week and demonstrating increased efficiency, energy, and confidence.
Although the GM diet plan for weight loss is considered successful and easy to follow, most nutritionists do not recommend following it. Although this diet will cause you to lose weight quickly, it also has some side effects that we will discuss later in the article.
At mofobond, we believe you should aim for a balanced diet that allows your body to absorb the nutrients it needs while ensuring weight and fat loss. If you are looking for a meal chart to lose weight and stay healthy, we recommend you to take a look at the best Indian meal plans for weight loss.
7 Day GM Diet Plan Chart for Weight Loss
The GM diet plan focuses on ensuring that you consume complex carbohydrates along with low-calorie foods. This, combined with increased water intake, can result in significant weight loss in one week.
The idea is to limit your weekly meals to only fruits, vegetables, brown rice, and chicken. This plan was originally designed for General Motors employees and includes:
| day | meal |
| Day 1 | All fruits – Recommended fruits except bananas are watermelon and cantaloupe 8-12 glasses of water |
| 2nd day | large boiled potatoes 8-12 cups of your favorite vegetable water, cooked or uncooked |
| 3rd day | All fruits (except bananas) Your favorite oil-free cooked or uncooked vegetables (except potatoes) 8-12 cups of water |
| Day 4 | 8-10 bananas 3-4 glasses of milk 8-12 glasses of water |
| Day 5 | 6 tomatoes 1 cup brown rice 12-15 cups water |
| Day 6 | 1 cup of brown rice 8 to 12 cups of water 8-12 cups of water |
| 7th day | 1 cup brown rice All vegetables All fruit juices |
7-day GM diet weight loss plan Indian version
The Indian version of the GM diet plan is not much different from the original version. However, while the original GM diet allows for the consumption of meat in the form of beef, this will be replaced in India with vegetarian alternatives as a significant portion of the population does not consume beef.
Non-vegetarians can consume protein in the form of chicken on days 5 and 6, while vegetarians can consume a cup of brown rice instead of meat.
GM Diet Plan Chart – Day 1
There are no specific instructions regarding amounts, so start your diet by eating as much fruit as you like on the first day. However, watermelon and cantaloupe are highly recommended as they are rich in dietary fiber. You can also include apples, oranges, and papaya in your diet.
Another important part of your diet is to consume 8 to 12 glasses of water a day so you don’t starve at any point in the day. Whenever you feel hungry, eat fruits to satisfy your hunger.
These fiber-rich, low-fat foods keep you feeling full for longer, thereby reducing an individual’s calorie intake.
Avoid all types of vegetables and eat fruits on the first day. Bananas are the best fruit to avoid. The first day should feel a little easier, since the monotony of eating has not yet set in. So stick to your plan and spend the rest of the day feeling active and energetic.
| time | meal |
| 8am | 1 medium apple several plums or oranges |
| 10:30am | 1/2 bowl of sliced cantaloupe |
| 12:30pm | 1 bowl of watermelon |
| 4pm | 1 large orange or mosambi |
| 6:30pm | 1 cup cantaloupe and pomegranate salad |
| 8:30pm | 1/2 cup watermelon |
GM Diet Plan Chart – Day 2
The second day of the GM diet is different from the first day, in that you only eat vegetables. These vegetables can be consumed raw or cooked to make them tastier. Also, make sure there is no oil in it when cooking.
If you do eat potatoes, avoid unhealthy options like fried foods or a pack of your favorite brand of potato chips. However, you can always snack on vegetables if you’re hungry. If absolutely necessary, you can also use olive oil or butter sparingly for flavor.
Vegetables contain all the nutrients your body needs to maintain itself. Necessary carbohydrates come from potatoes, protein from peas, carrots and beans are rich in fiber and all essential vitamins. After a relatively low-carb first day, this will help restore the carbohydrate content in your body and further provide you with enough energy to continue your diet. According to the plan, fruits must be completely avoided on the second day.
| time | meal |
| 8am | 1 cup boiled potatoes |
| 10:30am | cucumber bowl 1/2 |
| 12:30pm | 1 cup lettuce, spinach, cucumber, and bell pepper |
| 4pm | 1/2 cup sliced carrots, 1 tablespoon lemon juice with a pinch of salt |
| 6:30pm | 1 cup boiled broccoli and green peas |
| 8:30pm | 1 cucumber |
GM Diet Plan Chart – Day 3
On the third day of the diet, you should stick to eating a combination of fruits and vegetables. These foods may be the same foods you consumed during the first two days. However, the only foods you should avoid are potatoes and bananas.
By mid-week, your body will have started to get used to the new diet. After a day of eating only vegetables, fruit is a welcome addition to the palate.
You should also include 8-12 glasses of water to flush out all toxins from your body. In addition to nourishing your body and giving it all the nutrients it needs, you can also add GM diet soup to your diet on the third day. This change will satisfy your taste buds and also help break up the monotony of the first two days.
| time | meal |
| 8am | 1/2 bowl of cantaloupe |
| 10:30am | 1 cup pineapple or pear |
| 12:30pm | 1 cup lettuce, spinach, cucumber, and bell pepper |
| 4pm | 1/2 cup sliced carrots, 1 tablespoon lemon juice with a pinch of salt |
| 6:30pm | 1 cup boiled broccoli and green peas |
| 8:30pm | 1 cucumber |
GM Diet Plan Chart – Day 4
By the fourth day, you can finally eat bananas, which you avoided for the first three days, and you can eat up to eight small bananas in one day. You can divide your intake between meals and snacks throughout the day. In addition to that, you should consume a large glass of milk each at breakfast, lunch and dinner. If this becomes monotonous, you can also include a bowl of soup in your diet.
Bananas are rich in pectin, which aids in digestion. It also instantly provides the energy your body needs to keep moving. Like other nutrients, it is also high in potassium and low in sodium. Additionally, milk is also a good source of potassium and calcium. Consuming milk fortified with vitamin D helps strengthen bones.
On the fourth day, snacking on fruits other than bananas must be completely avoided. You can also replace banana and milk with figs and soy milk. Potatoes and sweet potatoes should also be avoided
| time | meal |
| 8am | 2 bananas |
| 10:30am | 1 banana |
| 12:30pm | Milkshake (2 bananas + 1 glass of milk + a little cocoa powder) |
| 4pm | 2 bananas |
| 6:30pm | 1 banana 1 cup milk |
| 8:30pm | 1 glass of milk |
GM Diet Plan Chart – Day 5
On the fifth day, vegetarians can choose to eat a bowl of brown rice, while non-vegetarians can have lean protein sources such as fish or chicken breast. On top of that, you have to eat 6 large tomatoes.
Vegetarians can eat a bowl of brown rice for lunch, but they should be careful to minimize the amount of oil used in cooking. Non-vegetarians can bake or grill about 500 grams of skinless chicken with 6 tomatoes. Drinking up to 15 glasses of water every day helps combat the large amounts of uric acid produced in your body.
Brown rice is rich in dietary fiber and aids in digestion. At the same time, chicken and fish are good sources of lean protein. Additionally, fish also contains omega-3 fatty acids, and the high fiber content in tomatoes also aids in digestion.
It should be noted that at the beginning of the week it is important to avoid potatoes and sweet potatoes among the recommended vegetables and bananas among the fruits. You can also consume a cup of GM Diet soup as part of your mid-morning or evening snack.
| time | meal |
| 9am | 3 tomatoes |
| 12:30pm | 1/2 cup brown rice Sauteed vegetables |
| 4pm | 2 tomatoes |
| 6:30pm | 1 cup brown rice 1 tomato 1/2 cup sautéed vegetables |
GM Diet Plan Chart – Day 6
On the 6th day of the GM diet, you should consume cooked or uncooked vegetables. As suggested earlier, vegetarians can opt for a cup of brown rice, while non-vegetarians can include lean protein sources such as fish or chicken breast in their meals.
Day 6, another relatively high food intake day, follows a similar pattern to the previous day, with the addition of cooked or uncooked vegetables. Make sure your vegetables are boiled or steamed, and avoid putting heavy dressings on your salads.
Non-vegetarians can consume up to 500g of skinless chicken with vegetables other than potatoes. In addition to the food from the previous day, the vegetable mix from the sixth day will also provide the body with the necessary fiber. Ideally, all fruits should be avoided along with potatoes and sweet potatoes.
I’m happy to see the results of such a difficult diet, including seeing progress in weight loss on the 6th day.
| time | meal |
| 9am | 1 cup carrot juice |
| 12:30pm | 1/2 cup brown rice + 1/2 cup vegetables |
| 4pm | 1 cup cucumber slices |
| 6:30pm | 1/2 cup brown rice 1/2 cup vegetables, chicken/cottage cheese |
GM Diet Plan Chart – Day 7
On the last day of your 7-day plan, you will eat a bowl of brown rice, a variety of vegetables, and a fruit juice. For lunch, you can eat boiled vegetables with a cup of brown rice. For hydration, drink a glass of unsweetened fruit juice after every meal or snack to supplement your diet with nutrient-rich vegetables.
Rice and vegetables provide the body with the energy it needs to function efficiently, and fruit juices help eliminate toxins from the body.
As with the previous six days, certain foods must be avoided on the seventh day. It is best to avoid vegetables such as potatoes and sweet potatoes.
| time | meal |
| 9am | 1 glass of orange/apple juice |
| 12:30pm | 1/2 cup brown rice 1/2 cup sautéed vegetables |
| 4pm | 1 cup watermelon/several assorted berries |
| 6:30pm | GM soup 1 bowl |
summary
This is a strict 7-day meal plan designed primarily for Indian vegetarians. The GM diet also focuses on hydration, so be sure to drink 8 to 12 glasses of water each day. Exercise is optional on the GM diet, but if you wish, you may do some light exercise, such as yoga or light jogging, while following this diet.
GM diet plan soup recipes for weight loss
GM diet soup is an important part of your diet. You can always take a relatively large amount so that you don’t go hungry.
material
- 1 teaspoon olive oil
- 1 cabbage
- 3 medium-sized tomatoes
- 6 large onions
- 2 green peppers
- bunch of celery
- 0.5 liters of water
preparation
- First, chop the onions and peppers. Place in a pot and fry in olive oil until light brown.
- Next, cut the tomatoes, celery and cabbage and add them to the pot with water.
- It will take about 60 minutes for the soup to be ready. Vegetables must be boiled and left to stand. Then season with salt and pepper and enjoy a delicious bowl of soup.
GM diet plan side effects
The GM diet is popular all over the world. However, there are some side effects that you should consider before choosing a diet.
This diet, which helps you lose weight temporarily and quickly, is high in fiber but low in protein, carbohydrates, and fat. Because of this, your body may not receive all the nutrients it needs.
GM diets can cause a decrease in the body’s metabolism. It may not affect the weight loss process at first, but eventually it becomes difficult to maintain the weight. GM diets are not supported by any research, are not sustainable, and are extremely restrictive.
Other possible side effects of a GM diet include weakness, headaches, and hunger.
summary
This diet can be called an extreme diet method, and it is only aimed at quick weight loss. The GM diet addresses the basics of energy balance. Since most foods are low in calories, they can help you lose weight by creating a calorie deficit. Since this diet is a restrictive diet, it may have some side effects and it is not recommended to follow this diet more than once a month. Also, the weight loss is temporary and you will gain weight when you return to your normal diet.
expert reviews
The GM diet is a crash diet that goes against the principles of a balanced diet. Weight loss and results appear very quickly, but it is clear that they are very temporary.
Because your normal eating habits are drastically changed, your body loses weight, and when you resume eating normally, you gain as much or more weight than you lost.
Also, since weight management requires consistently good eating habits and a balanced diet containing all the nutrients, diets that require you to stop eating your regular daily staples are not considered sustainable.
Avoid unrealistic diets that require extra effort to completely change your lifestyle, and put the same effort into balancing your daily diet. This will help you maintain appropriate lifestyle changes and ensure sustainable weight management.
conclusion
By focusing on the intake of complex carbohydrates and low-calorie foods, the GM diet plan guarantees weight loss. However, following a GM diet can leave you without the nutrients you need, and it is one of many fad diets that promote rapid weight loss.
Disclaimer: The purpose of this article is solely to share knowledge and spread awareness. It is not a substitute for professional medical advice.
Frequently asked questions (FAQ)
Q. Is the GM diet harmful?
Although the GM diet is very effective for short-term weight loss, it is not recommended for long-term use. This eating plan is not scientifically supported and can also cause nutritional deficiencies in people.
Q. How do I complete the GM diet?
The GM diet is a restricted diet that must be followed for 7 days. You must follow the diet plan closely to see results at the end of the 7 days.
Q. Can the card be used for genetically modified food?
Yes, you can drink unsweetened curd or buttermilk instead of skim milk on the recommended days.
Q. Can paneer be used in GM diet?
Yes, you can eat paneer instead of red meat on the days it is recommended as a source of protein.
Q. What can I eat on day 7 of the GM diet?
GM diet is a low calorie, high protein diet. So you have the freedom to choose a variety of fruits and vegetables, proteins like paneer or brown rice, lean meats, and drinks like curd or skim milk smoothies.
Q. How much weight can I lose by fasting for 7 days?
Fasting depletes the body’s glycogen stores, leading to water loss, resulting in significant weight loss of 3-5 kg or more per week. However, this may vary from person to person.
Q. What can I eat on the 5th day of the GM diet?
On the fifth day, vegetarians can choose to eat a bowl of brown rice, while non-vegetarians can have lean protein sources such as fish or chicken breast. On top of that, you have to eat six large tomatoes and half a cup of stir-fried vegetables.
Q. Can I replace milk with genetically modified foods?
Yes, absolutely. You can also use unsweetened yogurt or buttermilk instead of skim milk.
Q. Can I eat sprouts on a genetically modified diet?
Yes, you can eat bean sprouts on the GM diet plan.
Q. Is it okay to eat chicken while on the GM diet?
Yes, it is okay to eat chicken on the 5th and 6th day of starting your GM diet plan.
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