Health Desk- Originally, the GM Diet Plan was developed by General Motors in 1985 for its employees with the help of the Food and Drug Administration and the United States Department of Agriculture. Its original purpose was to make its employees healthier and improve the productivity of its company’s workforce.
The initial results were very impressive and by following this diet plan the workers lost visible weight in just one week which improved their efficiency, energy and confidence.
It is true that GM diet was considered successful for weight loss and at the same time it is considered easy to follow. However, most nutritionists do not recommend following it. Although it is capable of instant weight loss, it also has several side effects, which we will discuss in this article.
At HealthifyMe, we firmly believe that anyone looking to lose weight should aim to follow a balanced diet. A balanced diet helps you lose weight and also helps the body absorb essential nutrients. If you are looking for a diet chart to lose weight and keep yourself healthy, we suggest you take a look at the Best Indian Diet Plan for Weight Loss.
7 day GM diet plan for weight loss-
The main focus of the GM diet plan is to ensure the consumption of complex carbs along with low-calorie foods. This diet plan (GM diet plan) with increased consumption of water can give successful results in weight loss in a span of a week.
The basic idea is to limit one’s weekly diet to only fruits, vegetables, brown rice and chicken. The diet plan given below is based on the plan initially prepared for the employees of General Motors.
First day-
- All fruits (except bananas).
- Recommended fruits are watermelon and cantaloupe.
- Water: 8 to 12 glasses.
Second day-
- Large Boiled Potatoes.
- Cooked (without oil) or raw vegetables of your choice.
- Water: 8 to 12 glasses.
Third day-
- All fruits (except bananas).
- Cooked (without oil) or uncooked vegetables (except potatoes) of your choice.
- Water: 8 to 12 glasses.
Fourth day-
- Bananas: 8 to 10.
- Milk: 3 to 4 glasses.
- Water: 8 to 12 glasses.
Fifth day
- Tomato: 6.
- Brown Rice: 1 cup.
- Water: 8 to 12 glasses.
Sixth day
- Brown Rice: 1 cup.
- Cooked (without oil) or uncooked vegetables (except potatoes) of your choice.
Water: 8 to 12 glasses.
Seventh day
- Brown Rice: 1 cup
- Vegetables (any)
- Fruit juice (any fruit)
7 Day GM Diet Plan for Weight Loss – Indian Version-
There is not much difference between the Indian version of the GM Diet Plan and the original version. But, since the original GM diet allowed the consumption of meat in the form of beef, it has been replaced with vegetarian alternatives in India. This is because a large part of the Indian population does not consume beef.
Non-vegetarian Indians can also consume protein in the form of chicken on the fifth and sixth days, while vegetarians can replace meat with a cup of brown rice.
GM Diet – Indian Version: Day 1-
You can start your diet on the first day by consuming as many fruits as you want. This is because there is no specific mention of the quantity and timing of consumption in the GM diet. However, watermelon and cantaloupe are highly recommended as they contain high amounts of fiber. Also, you can include apples, oranges and papayas in your diet.
Another important part is water intake. Drink about 8 to 12 glasses of water a day and avoid being hungry anytime during the day. If you feel hungry at any point of time, feel free to eat some fruits to keep your hunger at bay.
These fiber-rich and low-fat foods keep a person from feeling hungry for longer periods of time, thereby reducing the amount of calories a person consumes. Consuming plenty of water will also work to flush out toxins from the body and prepare it for the rest of the diet.
On the first day, completely avoid any kind of vegetables and eat only fruits. You can eat any fruit except banana. The first day should feel a little easier as the monotony of the food has not set in yet. So, stick to your plan, and feel energized and energized for the days ahead.
For your convenience and assistance, an indicative analysis is given below.
- 8 am: Apple fruit (1) and some plums or 1 orange.
- 10:30 am: Sliced melon (half a bowl).
- 12:30 pm: Sliced watermelon (one bowl).
- 4 pm: Orange or sweet lime (1).
- 6:30 pm: Watermelon and Pomegranate Salad (1 cup).
- 8:30 pm: Sliced watermelon (1/2 cup).
GM Diet – Indian Version: Day 2-
Unlike the first day, the second day of the GM diet consists of eating only vegetables. These vegetables can be eaten raw or can be cooked to make them tastier. Just make sure that no oil of any kind is involved in their preparation and cooking.
If you choose to eat potatoes, avoid deep-fried options, or opt for packets of your favorite brand of chips. However, you can consume vegetables at any time of the day if you are hungry. If absolutely necessary, a small amount of olive oil or butter can be used for flavor.
Vegetables contain all the nutrients that are necessary to keep the body healthy. As you get essential carbs from potatoes, protein from peas, and carrots and beans are packed with fiber and all the essential vitamins. After eating a relatively low-carb diet (on the first day), this will help restore your carbohydrate intake and give you enough energy to continue with your diet. As per the diet plan, you should completely abstain from fruits on the second day.
For your convenience and assistance, an indicative analysis is given below.
- 8 am: Boiled potatoes (1 cup).
- 10:30 am: Cucumber (half a bowl)
- 12:30 pm: Salad (1 cup), consisting of lettuce (kahu), cucumber, spinach and capsicum
- 4 pm: Shredded carrots and a glass of lemon juice (with a pinch of salt)
- 6:30 pm: Boiled broccoli and green peas (one cup)
- 8:30 pm: Cucumber (1)
GM Diet – Indian Version: Day 3
On the third day of the diet, both fruits and vegetables should be consumed. However, you have to remember that these foods can be the same ones that were eaten in the first two days. However, the only two foods that should be avoided are potatoes and bananas.
You are now in the middle of the week, and by this time your body will have started adjusting to the new diet. After a day of eating only vegetables on the second day, fruits will do you good because the combination of fruits and vegetables also provides the body with the benefits of high fiber and protein.
Like the first two days, you must also include 8 to 12 glasses of water in your routine to flush out all the toxins from the body. Apart from refueling your body with fruits and vegetables and giving the body all the nutrients it needs to function, you can also include GM Diet Soup in your diet on the third day. This change will also help in satisfying your taste buds and break the monotony of the first two days.
For your convenience and assistance, an indicative analysis is given below.
8 am: Watermelon (half a bowl)
10:30 am: Pineapple (1 cup) or some prunes
12:30 pm: Salad (1 cup), consisting of lettuce (kahu), cucumber and capsicum
4 pm: Shredded carrots and a glass of lemon juice (with a pinch of salt)
- 6:30 pm: Boiled broccoli and green peas (one cup)
8:30 pm: Cucumber (1)
GM Diet – Indian Version: Day 4-
The fruit that we abstained from in the first three days, ie bananas, can be eaten on the fourth day. About 8 bananas should be consumed in a day. Consumption can be divided between meal and snack times of the day. Apart from this, one glass of milk should also be consumed in breakfast, lunch and dinner. If this diet becomes monotonous for you, then a bowl of soup can also be included in the diet.
Bananas are rich in pectin and hence they help in digestion. They provide instant energy to your body and this energy enables your body to work continuously. Along with other nutrients, bananas are high in potassium and low in sodium (salt). Additionally, milk is consumed on this day which is an excellent source of potassium and calcium. Being rich in vitamin D and calcium, milk helps in strengthening bones.
On the fourth day, fruits other than bananas should be completely avoided. However, instead of bananas and milk, you can also consume figs and soy milk. On this day, potatoes and sweet potatoes should also be avoided.
For your convenience and assistance, an indicative analysis is given below.
- 8 am: Banana (2)
- 10:30 am: Banana (1)
- 12:30 pm: Milkshake (2 bananas, 1 glass milk and 1 teaspoon cocoa powder)
- 4 PM: Bananas (2)
- 6:30 pm: Banana (1) and milk (1 glass)
- 8:30 pm: Milk (1 glass)
GM Diet – Indian Version: Day 5
On day five, vegetarians can opt to have a bowl of brown rice, while non-vegetarians can consume a lean protein source such as fish or chicken breast. Apart from this, 6 big tomatoes should also be eaten.
Since vegetarians can eat brown rice during the day, they just need to take care that they use minimum oil in its preparation. On the other hand, non-vegetarian people can eat about 500 grams of cooked or lightly fried chicken with 6 tomatoes. Along with this, try to drink 15 glasses of water a day. By doing this, you can work the effect of uric acid produced in the body.
Brown rice is rich in fiber and helps in digestion. Whereas, chicken and fish are excellent sources of lean protein. Additionally, fish contains omega-3 fatty acids. Plus, the high fiber content of tomatoes helps with digestion.
However, on the fifth day, you will notice that it is important to avoid potatoes and sweet potatoes in vegetables, and bananas in fruits. You have eaten these fruits on the fourth day of the week. Additionally, you can also have a bowl of GM Diet Soup in your morning or evening snack.
For your convenience and assistance, an indicative analysis is given below.
- 8 am: Tomatoes (3)
- 12:30 pm: Brown rice (half a cup) and stir-fried mixed vegetables
- 4 pm: Tomato (2)
- 8:30 pm: Brown rice (1 cup) with stir-fried mixed vegetables (½ cup) and tomato (1)
GM Diet – Indian Version: Day 6-
For the sixth day of the GM diet, a person is required to eat cooked or uncooked vegetables. As suggested earlier, vegetarians can opt for a cup of brown rice, while non-vegetarians can add a lean protein source such as fish or chicken breast to their diet.
Day 6 is another relatively high food intake day, similar to Day 5. This day too can follow a similar pattern as the previous day with cooked or uncooked vegetables. You just have to make sure that the vegetables are boiled and not fried and there should be no heavy dressing in the salad.
Non-vegetarians can consume up to 500 grams of skinless chicken with vegetables other than tomatoes and potatoes. In addition to the food of the previous day, consumption of vegetables on the sixth day also provides essential fiber to the body. Ideally, all fruits should be avoided along with potatoes and sweet potatoes.
Now on the sixth day progress will be visible in the process of weight loss. It would be very encouraging to see results after such a tough and restrictive diet in the last 6 days.
For your convenience and assistance, an indicative analysis is given below.
- 8 am: Carrot juice (1 glass)
- 12:30 pm: Brown rice (1/2 cup) and stir-fried mixed vegetables (1/2 cup)
- 4 PM: Cucumber (1)
- 8:30 pm: Brown rice (1/2 cup) and stir-fried mixed vegetables (1/2 cup) and paneer/chicken
GM Diet – Indian Version: Day 7-
On the last day of the 7-day diet plan, you can have a cup of brown rice, a variety of vegetables, and a fruit juice. For lunch, you can have a cup of brown rice with a bowl of boiled vegetables. For hydration, drink a glass of sugar-free fruit juice after a meal or snack. This will reduce the complement of nutrient-rich vegetables.
Rice and vegetables will provide the body with the energy it needs to function efficiently and fruit juices will help flush out toxins from the system.
Like the previous 6 days, certain foods should be avoided on the seventh day as well. Avoiding vegetables such as potatoes and sweet potatoes is recommended, while fruits such as bananas, cherries, mangoes and pears should also be avoided.
For your convenience and assistance, an indicative analysis is given below.
- 8 am: Apple fruit or orange juice (1 glass)
- 12:30 pm: Brown rice (1/2 cup) and stir-fried mixed vegetables (1/2 cup)
- 4 p.m.: Watermelon (1/2 cup) and some berries (such as blackberries or strawberries)
- 6:30 pm: GM Soup (1 bowl)
GM Soup Recipe-
GM Diet Soup can be an important part of your diet this whole week. It can be consumed in relatively high amounts on any given day, to ensure that you do not starve.
- Material:
- Cabbage: 1
- Medium sized tomatoes: 3
- Large Onions: 6
- Green chili: 2
- Celery: a bunch
- Water: half a liter
Method:
- First of all chop onion and chilli. Then put them in a vessel and fry them in olive oil till they turn light brown.
- Then cut tomatoes, celery, cabbage and put them in a vessel with water.
- The soup takes about 60 minutes to cook. Vegetables should be left to simmer.
- After this, add some salt and pepper to the soup and enjoy a bowl of delicious soup.
GM diet plan side effects-
GM diet is popular all over the world. However, it also has many side effects that you should know before following this diet.
- It is true that the GM diet plan can help you lose weight in no time. The foods included in this provide you with plenty of fiber, but they are unable to provide the proper amount of protein, carbs and fat. Because of this, your body does not get the necessary nutrients.
- GM diet can cause metabolic slowdown in your body. While this may not affect your weight loss process initially, it will eventually make it more difficult for your body to maintain a healthy weight consistency.
- Since you are consuming a lot of solid food, the body will use all the fluids for metabolism. Therefore, diet can make you feel dehydrated.
Possible side effects also include weakness, headache and loss of appetite.
Reviewed by experts-
- The GM diet is a crash diet that goes against the principles of a balanced diet. Although the results of weight loss are very quickly and clearly visible, the long-term effects are more harmful.
- As you make a drastic change in your regular diet routine, the body weight tends to decrease, but when you resume your normal diet, the weight gains at a much faster rate than the loss.
- It is believed that any diet regime in which you have to stop eating your day to day and regular staple food is not sustainable. Weight management requires consistent good eating habits and a balanced diet with all the nutrients.
- Experts recommend that you avoid following any unrealistic diet regime that requires extra effort to completely change your lifestyle. Along with this, make an equal effort to balance 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 enables weight loss. However, following a GM diet can deprive you of essential nutrients. Moreover, it may be difficult for you to maintain the same reduced body weight continuously after the time period of this diet plan is over.
Read more-
- Best Foods for Weight Loss
- Easy Ways To Lose Excess Weight And Stay Healthy
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