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

What is a GM Diet?

7 Days GM Diet Chart for Weight Loss

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?

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.

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.

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.

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.

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.

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.

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.

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.

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

Disadvantages of the GM Diet

Who Should Try the GM Diet?

FAQs about GM Diet for Weight Loss