GM Diet Plan for Weight Loss & Food to Eat and Avoid

Looking for ways to shed those extra kilos quickly? The GM diet is here to offer the same. It is one of the most popular low-carb diet plans formulated by General Motors to help people lose weight.

General Motors started a diet plan to keep its employees fit and productive. The results were highly positive, and soon, this dietary plan was implemented worldwide. Read on to find out all about GM diet plans, benefits, risks, and eating habits to implement.

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What is a GM Diet?
7-Day GM Diet Chart for Weight Loss
What to Eat on a GM Diet?
Foods to Avoid
Benefits of the GM Diet
Disadvantages of the GM Diet
Who Should Try the GM Diet?
Frequently Asked Questions

What is a GM Diet?

The General Motors diet is a seven-day weight loss plan. It sets strict rules for the food groups one can consume over seven days. The group consists of foods with negative caloric effects but high water content. Therefore, it helps individuals burn more calories than their bodies can consume. This diet plan aims to reduce body weight by 5 to 10 kilos or even more in a week.

7 Days GM Diet Chart for Weight Loss

GM diet charts provide a structured approach to rapid weight loss over a span of seven days. Each day focuses on specific food groups or combinations designed to maximise fat burning and detoxification. Sample GM diet charts for weight loss are as follows:

Day 1 - Fruit Diet

Meal of the Day	Meal
Breakfast	An apple or a few plums or an orange
Snack	Half bowl of sliced muskmelon
Lunch	Lunch One bowl of sliced watermelon
Snack	One orange or mosambi
Dinner	A cup of muskmelon and pomegranate salad
Snack	Half cup of watermelon

[1]

Day 2 - Vegetable Diet

Meal of the Day	Meal
Breakfast	A bowl of boiled potatoes
Snack	Half bowl of cucumber
Lunch	A cup of lettuce, spinach, cucumber, and capsicum
Snack	Half cup sliced carrots and a glass of lemon juice with a pinch of salt
Dinner	A cup boiled broccoli and green peas
Snack	One sliced cucumber

[2]

Day 3 - Fruit and Vegetable Diet

Meal of the Day	Meal
Breakfast	Half bowl of muskmelon
Snack	One cup sliced pineapple or pear
Lunch	One cup of lettuce, spinach, cucumber, and capsicum
Snack	One cup sliced carrots and a glass of lemon juice with a pinch of salt
Dinner	One cup of boiled broccoli and green peas
Snack	One cucumber

[3]

Day 4 - Bananas and Milk Diet

Meal of the Day	Meal
Breakfast	Two bananas
Snack	One banana
Lunch	Milkshake made from 2 bananas, a glass of milk with a dash of cocoa powder
Snack	Two bananas
Dinner	One banana and a glass of milk
Snack	One glass of milk

[4]

Day 5 - Meat Diet (Chicken, Fish, Beef)

Meal of the Day	Meal
Breakfast	Three tomatoes
Snack	4 glasses of water
Lunch	250 grams of meat of your choice and a large tomato
Snack	2 glasses of water
Dinner	A bowl of hot piping tomato soup
Snack	4 glasses of water

[5]

Day 6 - Meat and Vegetable Diet

Meal of the Day	Meal
Breakfast	One glass of carrot juice
Snack	Half cup of veggies
Lunch	Half cup of brown rice and 250 g of meat of your choice
Snack	One cup of cucumber slices
Dinner	Half bowl of brown rice
Snack	Half cup of veggie, 100g chicken/cottage cheese

[6]

Day 7 - Fruit and Vegetable Juice Diet

Meal of the Day	Meal
Breakfast	A glass of orange or apple juice
Snack	4 glasses of water
Lunch	Half cup of brown rice and sautéed veggies
Snack	A cup of watermelon or few assorted berries
Dinner	One bowl soup
Snack	4 glasses of water

[7]

What to Eat on a GM Diet?

The GM diet plan is implemented over seven days with different rules for each day. An individual who opts for this diet should drink 8 - 12 glasses of water daily to stay hydrated.

Here is a specific list of foods one can eat when on this diet plan.

1. All Kinds of Fruits (Except Bananas) or Fruit Juices

fruits to eat in gm diet plan for weight loss

Fruits and fruit juices, except for bananas, are allowed during the GM diet. The inclusion adds sweetness and vitality needed to maintain good health when losing weight.

Nutritional Value

Fruits	Calories	Protein	Carbohydrates	Fibre	Fat
Apples	52 kcal	0.3 g	14 g	2.4 g	0.2 g
Oranges	47 kcal	0.9 g	12 g	2.4 g	0.1 g
Watermelon	30 kcal	0.6 g	8 g	0.4 g	0.2 g
Kiwi	61 kcal	1.1 g	15 g	3 g	0.5 g
Pineapple	50 kcal	0.5 g	13 g	1.4 g	0.1 g

How Fruits Help Lose Weight?

Fruits with high water content play a critical role in balancing hydration levels, which is essential for overall health and weight management.
Most fruits are naturally low in calories, making them perfect for weight reduction diets since they provide essential nutrients without unnecessary calories.

2. Cooked or Uncooked Vegetables (But Without Oil)

All types of vegetables, such as leafy greens, cruciferous vegetables, root vegetables, etc., can be eaten either raw or cooked without adding any oil. These can be steamed, boiled, grilled or consumed raw in salads.

Nutritional Value of Vegetables (Approximate per 100 grams)

Uncooked Vegetables

Nutrients	Nutritional Value
Calories	20-50 kcal
Protein	1-3 grams
Carbohydrates	4-10 grams
Dietary fibre	2-4 grams
Vitamin C	High in many vegetables (e.g., broccoli, bell peppers)
Folate	50-100 mcg
Vitamin K	50-200 mcg
Minerals	Varies by type

Cooked Vegetables

Nutrients	Nutritional Value
Calories	20-50 kcal (slightly higher due to water loss)
Protein	1-3 grams (slightly reduced due to heat)
Carbohydrates	4-10 grams (slightly concentrated)
Dietary fibre	2-4 grams
Folate	Reduced by about 20-40%

How Vegetables Help Lose Weight?

Vegetables have a few calories but high fibre content, which enhances satiety, thus reducing overall calorie intake.
Their nutrient density assists in meeting the daily requirement for vitamins and minerals essential for health and metabolism.

3. 3 - 4 Glasses of Milk

milks to drink in gm diet plan for weight loss

Low-fat milk is better than full-cream milk. This can be drunk alone, poured over cereal or added to smoothies or recipes. Other alternatives include lactose-free milk and fortified plant-based milk such as almond or soy milk.

Nutritional Value

Nutrients	Nutritional Value
Calories	80-120 kcal per cup
Protein	8 grams per cup
Calcium	300 mg per cup
Vitamin D	100 IU per cup
Potassium	350-400 mg per cup

How Milk Helps Lose Weight?

Proteins in milk help in the formation of muscles, hence resulting in less hunger.
Drinking it during weight loss can help retain muscle mass while also providing important nutrients for bones.

4. A Cup of Brown Rice

brown rice to eat for weight loss in gm diet plan

Brown rice is a whole grain with the hull removed but still containing bran and germ. Stir-fries, salads, and side dishes are other ways brown rice can be used as a base for various meals.

Nutritional Value

Nutrients	Nutritional Value
Calories	215 kcal per cup cooked
Protein	5 grams per cup cooked
Dietary fibre	3.5 grams per cup cooked
Iron	1 mg per cup cooked
Magnesium	83 mg per cup cooked

How Brown Rice Helps Weight Loss?

Brown rice has an inordinate amount of fibre, which facilitates digestion and extends satiety, thus reducing total calorie intake.
It is less glycemic than white rice, making blood sugar control easier and also helps reduce cravings.

5. Black Tea

black tea for weight loss in gm diet plan

Black tea is a fermented and dried tea made from the leaves of Camellia sinensis. It can be drunk hot or cold plain or with a touch of lemon or just a little sweetener if you like.

Nutritional Value

Nutrients	Nutritional Value
Calories	2 kcal per cup
Caffeine	40-70 mg per cup
Antioxidants	Rich in polyphenols such as flavonoids and thearubigins

How Black Tea Helps Lose Weight?

Black tea speeds up metabolism and promotes fat oxidation.
Caffeine content is beneficial for energy levels as well as lipid catabolism.

6. Green Tea

green tea for weight loss in gm diet plan

Green tea is an unoxidised leaf tea, one of the least processed teas. It can be drunk hot or iced plain or with a slice of lemon or honey to taste.

Nutritional Value

Nutrients	Nutritional Value
Calories	2 kcal per cup
Caffeine	25-50 mg per cup
Antioxidants	Rich in catechins, especially EGCG (epigallocatechin gallate)

How Green Tea Helps Lose Weight?

It helps the body burn more fat by increasing metabolic rate since it contains ECGC, which does this work.
Catechins such as EGCG, however, have been found to assist in weight loss through increased fat-burning activities while enhancing insulin sensitivity in the body.

7. Sprouts

sprouts to take in gm diet plan for weight loss

Alfalfa, mung beans, lentils and other legumes are examples of sprouts, which are young shoots of seeds or grains. Sprouts are usually eaten raw as part of salads, sandwiches or cooked foods like soups and stir-fries.

Nutritional Value

Nutrients	Nutritional Value
Calories	30-50 kcal per cup
Protein	3-5 grams per cup
Dietary fibre	2-4 grams per cup
Vitamin C	15-20 mg per cup
Iron	1-2 mg per cup

How Sprouts Help Lose Weight?

Sprouts are rich in fibre and protein that help keep you full, which means less calorie intake.
They contain enzymes which promote proper digestion and assimilation of nutrients.

8. Nuts Like Cashews, Almonds, Walnuts and Avoid Ground Nuts or Raisins

nuts to take in gm diet plan for weight loss

Cashews, almonds, and walnuts, but not ground nuts or raisins, can be eaten as snacks or added to salads. They can also be used for cooking or baking.

Nutritional Value

Nutrients	Nutritional Value
Calories	150-200 kcal per ounce
Protein	4-6 grams per ounce
Dietary fibre	2-3 grams per ounce
Healthy fats	13-18 grams per ounce
Magnesium	50-80 mg per ounce

How Nuts Help Lose Weight?

Although they may signify calories, when eaten in moderation, they have been linked with increased metabolism and an improved ability to manage weight.
Healthy fats in nuts regulate blood sugar levels and reduce inflammation, both impacting weight management.

9. Unsweetened Black Coffee

unsweetened black coffee to take in gm diet plan for weight loss

Coffee without creamer or sugar. If desired, black coffee can be taken hot or iced with a little milk or sugar substitute.

Nutritional Value

Nutrients	Nutritional Value
Calories	2 kcal per cup
Caffeine	80-120 mg per cup
Antioxidants	Rich in polyphenols

How Black Coffee Helps Lose Weight?

Black coffee has caffeine, which increases the rate at which one’s body burns fats, boosting metabolism.
It also helps reduce appetite so one can regulate their calorie consumption easily.

Foods to Avoid on a GM Diet for Weight Loss

The GM (General Motors) diet is a quick weight loss and detoxification program that excludes specific foods from the meal plan. Below is a list of different kinds of food to avoid while on a GM Diet:

Foods	Description
Bananas, Grapes, and Mangoes	High in calories and natural sugars, which can hinder rapid weight loss.
Potatoes, Corn	Higher in carbohydrates compared to other vegetables, potentially impacting weight loss goals.
Butter, Oils, and Margarine	High-calorie content can contribute to weight gain and counteract weight loss efforts.
Snacks, Fast Food, and Sugary Drinks	High in sugars, unhealthy fats, and additives, detrimental to weight loss and detoxification.
Alcohol	High in empty calories, sugars, and toxins, disrupting detoxification and weight loss processes.

Benefits of the GM Diet

benefits of taking gm diet plan for weight loss

The GM (General Motors) diet is a popular weight loss plan designed to help individuals lose weight quickly. An individual on a GM diet plan will reflect the following benefits within a week:

Encourages the Consumption of Healthy Fruits and Vegetables: These foods provide vital nutrients needed for body health and are low in calories, making it necessary to realise a calorie deficit.
Helps to Eliminate Excess Toxins and Waste from the Body: Excessive water content helps in flushing out impacted toxins, whereas fibre plays essential roles in regulating bowel movements and detoxifying one’s body.
Increases Skin Health and Natural Glow: Antioxidants fight off free radicals for healthy radiance while also maintaining skin moisture due to high water content for better texture.
Increase the Metabolism Rate of an Individual: Consuming thermogenic foodstuffs and protein increases energy expenditure, maintains muscle mass, and increases metabolism rates.
Promotes Quick Weight Loss: Because this is a low-calorie plan, it creates deficits, and thus, initial mass reductions often result from water loss, providing fast outcomes.
Enhances Digestive Health: Fibre ensures good bowel movement, supporting a healthy digestive system by reducing inflammation and improving gut functioning.

Disadvantages of the GM Diet

The GM (General Motors) diet is well known to drop weight quickly, but it has downsides and possible disadvantages. There are various side effects of the GM Diet. They are as follows:

It is not a Sustainable Way to Lose Weight: When people resume normal eating patterns, they can regain weight because the diet does not teach sustainable habits or provide knowledge about balanced nutrition.
Scientific Research does not back Claims: The absence of extensive scientific evidence makes it impossible to establish whether the GM diet is safe and effective in the long run.
Lack of Evidence on Eating Fruits as Snacks Can Help in Weight Loss: Depending on fruits only for snacks does not ensure satiety and nutritionally balanced meals, which may result in hunger and malnourishment over time.
Not Suitable for Everyone: Following this diet without putting one’s health at risk may be a problem for people with diabetes, kidney disease or other conditions that need special attention.
It Can Make an Individual Very weak: Immediate loss of water and muscle causes low performance during exercise, an inability to concentrate properly, and lack of energy in general.
Not Suitable for a Long-term Dietary Plan: The longer you stick to this diet, the more likely you are to develop nutritional deficiencies, particularly in proteins, good fats, and other vitamins and minerals that are important for general health.
Possibility of muscle loss: A decrease in muscle mass can lower your metabolism and strength, thus complicating weight maintenance and total physical fitness.

Who Should Try the GM Diet?

An individual who wants quick-fire results for weight loss can opt for this dietary plan. Although it comes with some clichés, it helps to shed some kilos in a short span of time. But before anyone follows this plan, one should be aware of the consequences and follow the rules strictly set for each day. Here are a few of the groups of individuals who should try a GM diet:

1. Individuals Looking for Quick Weight Loss Solutions

Perfect for those trying to lose weight quickly like for an event or personal motive, and it gives observable results within a short time frame.

2. People Who Want an Organised and Simple Plan

This appeals to people who prefer simple meal plans with strict rules on what to follow as it simplifies making meals all through.

3. Individuals Ready to Stick to Short-Term Dietary Limitations

Suitable for people who can strictly adhere to any particular dietary regimen during a restricted period when they want fast weight loss goals achieved.

4. Individuals with No Underlying Health Conditions

Generally safe for healthy individuals without medical conditions that may be impacted by dietary changes. It offers a structured approach to temporary dietary modification.

The GM diet offers a great quickfire solution to weight loss. It promotes healthy eating habits while decreasing the consumption of refined carbohydrates and processed foods. Apart from the benefits, it also has several side effects like weakening muscles, loss of appetite, etc.

Furthermore, this dietary plan is not suitable for everybody as different people can get different results. So, it is recommended, before you opt for the General motor diet plan, take advice from healthcare professionals as the dietary plan may vary as per your age, gender and lifestyle.

FAQs about GM Diet for Weight Loss

All

What is a GM diet food list?

GM diet food list consists of vegetables, fruits and meat. These foods are not to be engulfed on the same day. Instead, they should be eaten as per the dietary plan of each day.

How much weight can I lose on a GM diet?

The General Motors diet claims that an individual can lose 5 – 10 kilos in a week. The diet chart permits eating different food groups resulting in weight loss.

Can I lose weight by running?

Yes, you can lose weight by running.

Can I do a GM diet for 2 weeks?

No, you should not continue this diet for 2 weeks as it can lead to weakness, fatigue, vertigo or any other symptoms.

Does a 7-day GM diet work?

Yes, it works, but one should not perform without consulting a nutritionist or healthcare professional as it leads to a lack of nutrients.

Is the GM diet harmful?

Yes, though it is highly effective, the GM diet is not scientifically backed up and cannot be performed for longer.

Is curd allowed in a GM diet?

Yes, curd is allowed in a GM diet. You can have unsweetened curd, but ensure it is consumed instead of skim milk.

Can we replace milk in the GM diet?

Yes, you can replace milk in the GM diet with unsweetened yoghurt or buttermilk. But remember not to add sugar to the substitutes.

Can we eat sprouts in the GM diet?

Yes, you can eat sprouts in the GM diet. You can incorporate it on the vegetable day when you can consume them instead of other veggies.

Is paneer allowed in the GM diet?

Yes, according to your 7-day GM diet plan, you can eat paneer instead of chicken or meat on protein day.

What are the side effects of the GM diet?

Nutritional deficiency, weakness, fatigue, muscle loss and dehydration are the possible side effects of a GM diet.

GM Diet Plan for Weight Loss & Food to Eat and Avoid

Table of Contents

What is a GM Diet?

7 Days GM Diet Chart for Weight Loss

Day 1 - Fruit Diet

Day 2 - Vegetable Diet

Day 3 - Fruit and Vegetable Diet

Day 4 - Bananas and Milk Diet

Day 5 - Meat Diet (Chicken, Fish, Beef)

Day 6 - Meat and Vegetable Diet

Day 7 - Fruit and Vegetable Juice Diet

What to Eat on a GM Diet?

1. All Kinds of Fruits (Except Bananas) or Fruit Juices

2. Cooked or Uncooked Vegetables (But Without Oil)

Nutritional Value of Vegetables (Approximate per 100 grams)

3. 3 - 4 Glasses of Milk

4. A Cup of Brown Rice

5. Black Tea

6. Green Tea

7. Sprouts

8. Nuts Like Cashews, Almonds, Walnuts and Avoid Ground Nuts or Raisins

9. Unsweetened Black Coffee

Foods to Avoid on a GM Diet for Weight Loss

Benefits of the GM Diet

Disadvantages of the GM Diet

Who Should Try the GM Diet?

1. Individuals Looking for Quick Weight Loss Solutions

2. People Who Want an Organised and Simple Plan

3. Individuals Ready to Stick to Short-Term Dietary Limitations

4. Individuals with No Underlying Health Conditions

FAQs about GM Diet for Weight Loss

What is a GM diet food list?

How much weight can I lose on a GM diet?

Can I lose weight by running?

Can I do a GM diet for 2 weeks?

Does a 7-day GM diet work?

Is the GM diet harmful?

Is curd allowed in a GM diet?

Can we replace milk in the GM diet?

Can we eat sprouts in the GM diet?

Is paneer allowed in the GM diet?

What are the side effects of the GM diet?

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