The authentic GM Diet Plan was developed by General Motors, with the assistance of the Food and Drug Administration and the United States Department of Agriculture, in 1985 for its staff. The thought was to make these staff more healthy, and within the course of, enhance workforce productiveness.
The preliminary outcomes have been spectacular and the employees underwent important weight reduction in only a week which confirmed improved effectivity, power and confidence.
While the GM Diet Plan for weight reduction was deemed a hit and is taken into account straightforward to observe, most nutritionists don’t advocate that you simply observe it. Although it ends in instant weight reduction, the weight-reduction plan additionally has a number of uncomfortable side effects that we’ll be discussing later within the article.
At HealthifyMe, we consider one ought to intention to observe a balanced weight-reduction plan that will guarantee weight reduction whereas additionally serving to the physique take up the vitamins it requires. If you’re in search of a weight-reduction plan chart that will help you shed pounds and maintain you wholesome, we propose you check out the perfect Indian weight-reduction plan plan for weight reduction.
Table of Contents
7 Day GM Diet Plan Chart for Weight Loss
The GM Diet Plan is targeted on making certain the consumption of advanced carbs, together with low-calorie meals. This mixed with an elevated water consumption may end up in a big weight reduction within the span of every week.
The thought is to restrict one’s weekly weight-reduction plan to only fruits, greens, brown rice, and rooster. The plan, initially designed for the workers of General Motors, is as proven under.
| Day | Meal |
| Day 1 |
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| Day 2 |
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| Day 3 |
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| Day 4 |
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| Day 5 |
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| Day 6 |
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| Day 7 |
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7 Day GM Diet Weight Loss Plan Chart Indian Version
The Indian model of the GM Diet Plan wouldn’t change very a lot from the unique model. But, whereas the unique GM Diet permits the consumption of meat within the type of beef, this can be changed in India with vegetarian options, since a large portion of the inhabitants doesn’t eat beef.
While the non-vegetarians can nonetheless eat protein within the type of rooster on day 5 and 6, the vegetarians can change the meat with a cup of brown rice.
GM Diet Plan Chart – Day 1
Start the weight-reduction plan by consuming as many fruits as you want to on the very first day as there aren’t any particular directions on the amount and when one ought to eat them. However, watermelons and muskmelons are extremely really useful since they comprise excessive quantities of fiber, it’s also possible to embody apples, oranges, and papaya in your weight-reduction plan.
Another necessary a part of the weight-reduction plan can be to eat 8 to 12 glasses of water within the day and one should keep away from ravenous at any level of the day. If you’re hungry at any time, be at liberty to eat some fruits and fulfill your starvation.
These fiber-rich and low-fat meals maintain a person full for longer, thereby lowering a person’s calorie consumption. The excessive water consumption may also serve to flush out the toxins from the physique and put together it for the remainder of the weight-reduction plan.
On day one, keep away from any type of greens fully and follow consuming fruits. Among fruits, it’s preferrred to steer clear of bananas. Day one ought to really feel a bit of simpler because the monotony of the meals can be but to kick in. So, follow the plan, and really feel lively and energetic for the remainder of the day.
| Time | Meal |
| 8:00 AM | 1 medium apple
Just 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 giant orange or mosambi |
| 6:30 PM | 1 cup of muskmelon and pomegranate salad |
| 8:30 PM | ½ cup of watermelon |
GM Diet Plan Chart – Day 2
Unlike the primary day, the second day of the GM Diet includes consuming simply greens. These veggies might be consumed uncooked or might be cooked to be able to make them palatable. Also, be sure that there isn’t a oil concerned of their preparation.
If you select to eat potatoes, keep away from selecting unhealthy choices like deep-fried, or perhaps a packet of your favourite model of chips, although you’ll be able to snack on greens at any time of the day if you happen to’re hungry. If completely required, olive oil or butter can be utilized sparingly for flavour.
Vegetables comprise all of the vitamins that it’s essential to maintain the physique. You get the required carbs from potatoes, protein from peas, and carrots and beans are filled with fiber and all important nutritional vitamins. After a comparatively low-carb day one, this can assist restore the carbohydrate content material in your physique and additional offer you sufficient power to maintain the weight-reduction plan going. As per the plan, you need to steer clear of 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 inexperienced peas |
| 8:30 PM | 1 cucumber |
GM Diet Plan Chart – Day 3
On the third day of the weight-reduction plan, one should follow consuming a mixture of vegetables and fruit. These meals may very well be the identical as these consumed within the first two days. However, the one meals that have to be prevented are potatoes and bananas.
Halfway by means of the week, your physique would have begun to regulate to the brand new weight-reduction plan. After a day of consuming solely greens, the fruits can be a welcome addition to it as a result of the mixture of vegetables and fruit additionally gives the physique with the advantages of excessive fiber and protein.
You would additionally want to incorporate 8 to 12 glasses of water to be able to flush out all toxins from the physique. In addition to replenishing your physique and giving the physique all of the vitamins it wants, it’s also possible to add the GM Diet Soup to your weight-reduction plan on the third day. This change may also assist fulfill your style buds and break the monotony of the primary two days.
| 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 inexperienced peas |
| 8:30 PM | 1 cucumber |
GM Diet Plan Chart – Day 4
The bananas that have been prevented over the primary three days can lastly be consumed on the fourth day and one should eat 8 bananas over the course of the day. The consumption might be cut up throughout the day’s meal and snack instances. In addition to that, one must also eat a giant glass of milk every, at breakfast, lunch, and dinner. In case this turns into monotonous, a bowl of soup may also be included within the weight-reduction plan.
Bananas are wealthy in pectin, and therefore, they assist in digestion. They additionally present one’s physique with the moment power they should maintain going. Along with different vitamins, they’re additionally excessive in potassium, and low in salt. Additionally, the milk one consumes on at the present time can also be a terrific supply of potassium and calcium. Thanks to being fortified with Vitamin D, the milk additional helps strengthen bones.
On Day 4, one should fully keep away from snacking on fruits apart from bananas. Though it’s also possible to substitute bananas and milk with fig and soy milk. Potatoes and candy potatoes have to be ignored as properly.
| Time | Meal |
| 8:00 AM | 2 bananas |
| 10:30 AM | 1 banana |
| 12:30 PM | Milkshake (2 bananas + 1 glass of milk + a splash of cocoa powder) |
| 4:00 PM | 2 bananas |
| 6:30 PM | 1 banana
1 glass of milk |
| 8:30 PM | 1 glass of milk |
GM Diet Plan Chart – Day 5
On day 5, vegetarians can choose to eat a bowl of brown rice, whereas non-vegetarians can eat a lean protein supply like fish or rooster breast. In addition to that, one should additionally eat 6 giant tomatoes.
While vegetarians can eat a bowl of brown rice for lunch, you need to take care to make sure that minimal oil is used for cooking, non-vegetarians can eat about 500 g of baked or calmly fried skinless rooster, together with the 6 tomatoes. You can fight the excessive quantities of uric acid that your physique can be producing by ingesting as much as 15 glasses of water day by day.
Brown rice is wealthy in fiber and helps with digestion. At the identical time, rooster and fish are glorious sources of lean protein. Additionally, fish additionally has omega-3 fatty acids and the excessive fiber in tomatoes means they assist digestion too.
One should notice this, it is very important keep away from potatoes and candy potatoes amongst greens, and bananas amongst fruits that have been really useful earlier within the week. You also can have a bowl of GM Diet Soup as a part of the mid-morning or night 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 Plan Chart – Day 6
Day 6 of the GM Diet requires the person to have cooked or raw greens. As steered earlier than, vegetarians can go for a cup of brown rice, whereas non-vegetarians can embody a lean protein supply like fish or rooster breast of their weight-reduction plan.
Another comparatively excessive meals consumption day, the sixth day additionally follows a sample much like yesterday with the addition of cooked or raw greens. One should ensure that the greens are boiled and never fried and salads shouldn’t have any heavy dressing both.
Non-vegetarians can eat as much as 500 g of skinless rooster together with greens aside from tomatoes and potatoes. In addition to yesterday’s meals, the combination of greens on day 6 additionally gives the required fiber for the physique.Ideally, one should keep away from all fruits together with potatoes and candy potatoes.
It is nice to see the outcomes after such a troublesome weight-reduction plan as on the sixth day, the load loss progress will now be displaying.
| 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 veggie, rooster/cottage cheese |
GM Diet Plan Chart – Day 7
On the final day of the 7-day plan, one can be consuming a cup of brown rice, an assortment of greens, and fruit juice. One can eat a cup of brown rice together with a bowl of boiled greens for lunch. As for hydration, drink a glass of sugarless fruit juice after each meal or snack to enrich the nutrient-rich greens.
The rice and greens will present the physique with some much-needed power to maintain the physique to perform effectively and the fruit juices will assist flush out the toxins from the system.
As with the earlier 6 days, one should keep away from sure meals on the seventh day as properly. It is advisable to steer clear of greens like potatoes and candy potatoes, whereas fruits like banana, cherry, mango, and pear are to be prevented as properly.
| Time | Meal |
| 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 Plan Soup Recipe for Weight Loss
The GM weight-reduction plan soup is a vital a part of the weight-reduction plan. It might be consumed in comparatively greater portions on any day, to be able to ensure that one doesn’t go hungry.
Ingredients
- One cabbage
- Three medium-sized tomatoes
- Six giant onions
- Two inexperienced peppers
- A bunch of celery
- Half a liter of water
Preparation
- First chop the onions and peppers. Place them in a pot and sauté them in olive oil until they flip gentle brown.
- Then, minimize the tomatoes, celery, cabbage and add them to the pot together with water.
- It takes about 60 minutes for the soup to get cooked. The greens have to be boiled and left to simmer. Next, season the soup with some salt and pepper, and revel in a bowl of scrumptious soup.
Side Effects of GM Diet Plan
The GM Diet is standard all around the world. However, they’ve a number of uncomfortable side effects that have to be thought-about earlier than one chooses to observe the weight-reduction plan.
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- Although the weight-reduction plan might allow you to shed pounds shortly, it’s excessive in fiber however low in protein, carbs, and fat. Because of this, your physique might not obtain the important vitamins.
- The GM Diet can result in a metabolic slowdown in your physique. While your weight reduction course of is probably not affected initially, this could ultimately make it troublesome to keep up your physique weight.
- The physique would use all of the fluids within the weight-reduction plan for metabolism. The weight-reduction plan might, subsequently, lead you feeling dehydrated.
- The different potential uncomfortable side effects of the GM Diet additionally embody weak point, complications, and starvation pangs.
Expert Review
GM weight-reduction plan is a crash weight-reduction plan that goes towards the rules of a balanced weight-reduction plan. Though the load loss or the outcomes are fairly fast and evident, the long-term results are extra damaging.
Since you bear a drastic change in your common consuming routine, the physique sheds weight and if you resume your regular weight-reduction plan, one features as a lot or extra weight than they misplaced.
It is believed that any weight-reduction plan which requires you to cease consuming your day-to-day common staple meals is just not sustainable. Weight administration requires constantly good consuming habits and a balanced weight-reduction plan with all vitamins.
Avoid following an unrealistic weight-reduction plan that requires further effort to alter your life-style fully, and put the identical effort into balancing your every day meals. This will assist preserve a superb life-style change and guarantee sustainable weight administration.
Summary
By specializing in the consumption of advanced carbs and low-calorie meals, the GM Diet Plan nearly ensures weight reduction. However, following the GM Diet might result in a person not receiving the vitamins they require. In addition to that, it might additionally make it troublesome to keep up one’s physique weight after the weight-reduction plan has helped one shed pounds.
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Frequently Asked Questions (FAQs)
Q. Is GM weight-reduction plan dangerous?
A. Though extremely efficient for brief time period weight reduction, GM weight-reduction plan is just not really useful for an extended time frame. The weight-reduction plan plan is just not scientifically backed and likewise might trigger dietary deficiencies in individuals.
Q. How do I full the GM weight-reduction plan?
A. GM weight-reduction plan is a restrictive weight-reduction plan that must be adopted for 7 days. You must dedicatedly observe the weight-reduction plan plan to see outcomes on the finish of seven days.
Q. Is curd allowed in a GM weight-reduction plan?
A. Yes, you’ll be able to have unsweetened curd or buttermilk as an alternative of skim milk on the really useful days..
Q. Is paneer allowed in GM weight-reduction plan?
A. Yes, you’ll be able to eat paneer as an alternative of lean meats within the weight-reduction plan on the times really useful as a protein supply.
Q. What can I eat on day 7 of the GM weight-reduction plan?
A. The GM weight-reduction plan is a low calorie, excessive protein weight-reduction plan. So, you might be free to decide on quite a lot of vegetables and fruit, protein like paneer or brown rice or lean meats and drinks like curd/ skim milk smoothies.
Q. How a lot weight can I lose from fasting for 7 days?
A. Depleting your physique of glycogen shops by fasting will trigger water loss, leading to a marked weight discount of three to five kgs or extra in every week. However, this could differ from individual to individual.
Q. What are you able to eat on Day 5 of the GM weight-reduction plan?
A. On Day 5, vegetarians can choose to eat a bowl of brown rice, whereas non-vegetarians can eat a lean protein supply like fish or rooster breast. Added to that, one should additionally eat 6 giant tomatoes and have a half a cup of sauteed greens.
Q. Can we change milk within the GM weight-reduction plan?
A. Yes, completely. You can change skim milk with unsweetened yogurt or buttermilk.
Q. Can we eat sprouts in a GM weight-reduction plan?
A. Yes, you’ll be able to eat sprouts in a GM weight-reduction plan plan.
Q. Can we eat rooster on a GM weight-reduction plan?
A. Yes, you’ll be able to have rooster on the fifth and sixth day of initiation of your GM Diet plan.
