7-day diet plan for weight loss – Ourhealtho

7-day diet plan for weight loss – Ourhealtho

7-day diet plan for weight loss – Ourhealtho The original 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. The idea was to make these employees healthier and improve workforce productivity in the process.

Initial results were impressive and workers lost weight in just one week leading to improved performance, energy and confidence.

Although the GM diet plan for weight loss is considered successful and easy to follow, most nutritionists do not recommend you follow it. Although it results in immediate weight loss, the diet also has several side effects which we will discuss later in the article.

We believe that one should follow a balanced diet that ensures weight loss and also helps the body absorb essential nutrients. If you are looking for a diet chart to help you lose weight and keep you healthy, we suggest you take a look at the best Indian diet plan for weight loss.

Table of Contents

  • 7-Day GM Diet Plan
  • GM Diet Plan Indian Version
  • GM Diet Soup Recipe
  • Side Effects of GM Diet
  • Expert Review
  • Summary

7-day diet plan chart for weight loss – Ourhealtho

The GM diet plan focuses on low-calorie foods as well as ensuring the consumption of complex carbohydrates. High water intake, can lead to significant weight loss within a week.

The idea is to limit one’s weekly diet to fruits, vegetables, brown rice and chicken. The plan was initially designed for General Motors employees, as shown below.

Day 1All fruits – except bananasSuggested fruits are watermelon and muskmelon.8 to 12 glasses of water
Day 2Large boiled potato cooked or raw vegetables of your alternative while not oil8 to 12 glasses of water
Day 3All fruits – except bananas cooked or uncooked vegetables of your choice without oil (except potatoes)8 to 12 glasses of water
Day 48 to 10 bananas3 to 4 glasses of milk8 to 12 glasses of water
Day 56 tomatoes cup of brown rice12 to 15 glasses of water
Day 6A cup of brown rice cooked or uncooked vegetables of your choice without oil (except potatoes)8 to 12 glasses of water
Day 7A cup of brown rice Any vegetable.All fruit juices
diet plan

7-day diet plan for weight loss – Ourhealtho arrange Chart Indian Version

The Indian version of the GM diet plan will not change much from the original version. But, while the original GM diet allowed the consumption of meat in the form of beef, in India it will be replaced by vegetarian alternatives, as a large portion of the population does not eat beef.

While non-vegetarians can still eat protein in the form of chicken on days 5 and 6, vegetarians can substitute a cup of brown rice for meat.

7-day diet plan for weight loss Plan Chart – Day 1

7-day diet plan for weight loss – Ourhealtho

Start the diet by eating as much fruit as you like on the first day, as there are no specific guidelines on how much and when to eat them. Although watermelon and cantaloupe are recommended because they are high in fibre, you can also add apples, oranges, and papayas to your diet.

Another important part of the diet would be to drink 8 to 12 glasses of water a day and avoid being hungry at any time of the day. If you ever feel hungry, eat some fruits and satisfy your hunger.

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These fibre-rich and low-fat foods keep a person fuller for longer, thus reducing a person’s calorie intake. Consuming more water will also help flush out toxins from the body and prepare it for the rest of the diet.

Avoid any kind of vegetables and fruits completely on the first day. Among fruits, it is best to stay away from bananas. The first day should feel a little easier because the food monotony hasn’t started yet. So, stick to the plan, and feel energized and energized for the rest of the day.

8:00 AM1 medium apple  A few plums or an orange
10:30 AM½ bowl of sliced muskmelon
12:30 PM1 bowl of watermelon
4:00 PM1 large orange or mosambi
6:30 PM1 cup of muskmelon and pomegranate salad
8:30 PM½ cup of watermelon
diet plan

7-day diet plan for weight loss – Ourhealtho – Day 2

Unlike the first day, the second day of the GM diet involves eating only vegetables. These vegetables can be eaten raw or cooked to make them delicious. Also, make sure that no oil is included in their preparation.

If you love to eat potatoes, avoid unhealthy options like deep-fried, or even a packet of your favourite brand of chips, although if you’re hungry, you can eat vegetables any time of the day. can. A little olive oil or butter can be used for flavour if absolutely necessary.

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Vegetables contain all the nutrients that the body needs to sustain itself. You get essential carbohydrates from potatoes, protein from peas, and carrots and beans packed with fibre and all the essential vitamins. After a relatively low-carb day, this will help restore your body’s carbohydrate content and give you enough energy to continue eating. According to the plan, you should avoid fruits completely on the second day.

8:00 AM1 cup of boiled potatoes
10:30 AM½ bowl of cucumber
12:30 PM1 cup of lettuce, spinach, cucumber, and capsicum
4:00 PM½ cup sliced carrots and a glass of lemon juice with a pinch of salt
6:30 PM1 cup boiled broccoli and green peas
8:30 PM1 cucumber
diet plan

7-day diet plan for weight loss -Ourhealtho – Day 3

On the third day of the diet, a mixture of fruits and vegetables should be consumed. These foods may be similar to those eaten in the first two days. However, the only foods to avoid are potatoes and bananas.

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In half a week, your body will begin to adjust to the new diet. After eating only vegetables throughout the day, fruits will be a welcome addition as the combination of fruits and vegetables also provides the body with high fibre and protein benefits.

You also need to add 8 to 12 glasses of water to flush out all the toxins from the body. Apart from filling your body and giving the body all the necessary nutrients, you can also add GM diet soup to your diet on the third day. This change will also help to satisfy your taste buds and break the monotony of the first two days.

8:00 AM½ bowl of muskmelon
10:30 AM1 cup of pineapple or pear
12:30 PM1 cup of lettuce, spinach, cucumber, and capsicum
4:00 PM½ cup sliced carrots and a glass of lemon juice with a pinch of salt
6:30 PM1 cup of boiled broccoli and green peas
8:30 PM1 cucumber
diet plan

7-day diet plan for weight loss -Ourhealtho – Day 4

bananas for gm diet day 4
Banana for dirt plan

Bananas that were left in the first three days can be eaten at the end of the fourth day and should eat 8 bananas a day. Consumption can be divided into lunch and snack times during the day. Apart from this, you should drink one glass of milk each for breakfast, lunch and dinner. If it becomes monotonous, a bowl of soup can also be added to the diet.

Bananas are rich in pectin so they aid in digestion. They provide one’s body with the instant energy it needs to keep going. Among other nutrients, they are also high in potassium and low in salt. Additionally, the milk consumed on this day is also a great source of potassium and calcium. Milk rich in vitamin D helps in strengthening bones.

On the fourth day, eating fruits other than bananas should be completely avoided. However, you can also replace the banana and milk with figs and soy milk. Potatoes and yams should also be avoided.

8:00 AM2 bananas
10:30 AM1 banana
12:30 PMMilkshake (2 bananas + 1 glass of milk + a dash of cocoa powder)
4:00 PM2 bananas
6:30 PM1 banana 1 glass of milk
8:30 PM1 glass of milk
diet plan

7-day diet plan for weight loss -Ourhealtho – Day 5

On day 5, vegetarians can choose to eat a bowl of brown rice, while non-vegetarians can use lean protein sources like fish or chicken breast. Apart from this, half dozen massive tomatoes ought to even be eaten up.

While vegetarians can eat a bowl of brown rice for lunch, you should be careful to use minimal oil for cooking, non-vegetarians should eat about 500 grams cooked with 6 tomatoes. can. Or you can eat lightly fried chicken. You can combat excess uric acid in your body by drinking 15 glasses of water daily.

Brown rice is made of fibre and aids in digestion. At constant time, chicken and fish area unit wonderful sources of lean macromolecule.

 Additionally, fish also contain omega-3 fatty acids and tomatoes are high in fibre, meaning they also aid in digestion.

It should be noted that among the fruits recommended at the beginning of the week, it is important to avoid potatoes and sweet potatoes among vegetables and bananas. You can also have a bowl of GM diet soup for breakfast in the morning or evening.

9:00 AM3 tomatoes
12:30 PM½ cup of brown rice  Sautéed assorted veggies
4:00 PM2 tomatoes
6:30 PM1 bowl of brown rice  1 tomato ½ cup of sautéed veggies 
diet plan

7-day diet plan for weight loss – Ourhealtho – Day 6

On the sixth day of the GM diet, a person needs 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.

On another relatively high-eating day, day six also follows a pattern similar to the previous day with cooked or uncooked vegetables. It should be ensured that the vegetables are boiled and not fried and the salad should not have any heavy dressing.

Non-vegetarians can eat up to 500 grams of skinless chicken with vegetables other than tomatoes and potatoes. Apart from the food of the previous day, the mixture of vegetables on the sixth day also provides essential fibre for the body.

 Ideally, all fruits ought to be avoided, besides potatoes and sweet potatoes.

It is great to see results after such a strict diet as weight loss progress will be visible on day six.

9:00 AM1 glass carrot juice
12:30 PM½ cup of brown rice + ½ cup of veggies
4:00 PM1 cup of cucumber slices
6:30 PM½ bowl of brown rice  ½ cup of veggie, chicken/cottage cheese
diet plan

7-day diet plan for weight loss – Ourhealtho– Day 7

On the last day of the 7-day plan, a person will eat a cup of brown rice, a variety of vegetables and fruit juices. For lunch, you can have a cup of brown rice with a bowl of steamed vegetables. For hydration, drink a glass of sugar-free fruit juice after each meal or snack to complement the nutritious vegetables.

Rice and vegetables will provide the body with some much-needed energy to function efficiently, and fruit juices will help flush out toxins from the system.

Like the previous six days, on the seventh day also, one should avoid certain foods. It is advised to stay away from vegetables like potatoes and sweet potatoes, while fruits like bananas, cherries, mangoes and pears should also be avoided.

9:00 AM1 glass of orange/apple juice
12:30 PM½ cup of brown rice  ½ cup of sautéed veggies
4:00 PM1 cup of watermelon/a few assorted berries
6:30 PM1 bowl of GM Soup
diet plan

7-day diet plan for weight loss arrange Soup instruction for Weight Loss

The GM diet is an important part of the soup diet. It can be eaten in relatively large quantities on any given day, to ensure that no one goes hungry.

gm diet soup
arrange Soup for Weight loss


  • One cabbage
  • Three medium-sized tomatoes
  • Six large onions
  • Two green peppers
  • A bunch of celery
  • Half a litre of water


  1. First, chop the onion and chili. Place them in a pot and fry them in olive oil until they turn light brown.
  2. Then cut tomatoes, celery, and cabbage and put them in a pot with water.
  3. The soup takes about 60 minutes to cook. Vegetables should be boiled and left to simmer. Then add some salt and pepper to the soup and enjoy a bowl of delicious soup.

Side Effects of GM Diet Plan

GM foods are popular all over the world. However, they have several side effects that need to be considered before following the diet.

Although the diet can help you lose weight quickly, it is high in fibre but low in protein, carbohydrates, and fat. Due to this, your body does not get the necessary nutrients.

GM foods can cause a metabolic slowdown in your body. Although your weight loss process may not be affected initially, eventually it will make it difficult to maintain your body weight.

The body can use all the fluids within the diet for metabolism. Therefore, diet can make you feel dehydrated.

Other possible side effects of GM diets include weakness, headaches and loss of appetite.

Expert Review

The GM diet is a crash diet that goes against the principles of a balanced diet. Although the weight loss or results are very quick and obvious, the long-term effects are more harmful.

When you go through drastic changes in your eating habits, you may lose weight and when you resume your normal diet, you may gain as much or more weight than you lost.

It is believed that any diet that requires you to stop eating your usual main meals on a daily basis is not sustainable. Weight management requires good eating habits and a balanced diet with all nutrients.

Avoid following fad diets that require extra effort to completely change your lifestyle, and make equal efforts to balance your daily meals. This will help maintain good lifestyle changes and ensure sustainable weight management.

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By focusing on the consumption of complex carbohydrates and low-calorie foods, the GM diet plan almost guarantees weight loss. However, following a GM diet may not provide a person with essential nutrients. In addition, it may be difficult to maintain one’s body weight after following a weight loss diet.

Frequently Asked Questions (FAQs)

Q. Is the GM diet harmful?

Although highly effective for short-term weight loss, GM diets are not recommended for long-term use. The diet plan is not scientifically supported and can lead to malnutrition in people.

Q. How do I complete the GM diet?

a. The GM diet is a restrictive diet that needs to be followed for 7 days. You need to follow the diet plan completely to see the results at the end of 7 days.

Q. Is curd allowed in a GM diet?

A. Yes, you can have unsweetened yoghurt or buttermilk instead of skimmed milk on the recommended days. 

Q. Is paneer allowed in the GM diet?

A. Yes, you can have cheese instead of lean meat on the days recommended by the protein.

Q. What can I eat on day 7 of the GM diet?

A GM diet is a low-calorie, high-protein diet. So, you are free to choose from a variety of fruits and vegetables, proteins like cottage cheese or brown rice or lean meats and drinks like yoghurt/skim milk smoothies.

Q. what proportion of weight am I able to lose from abstinence for seven days?

A. Fasting will deplete your body’s glycogen stores and cause dehydration, resulting in weight loss of 3 to 5 kg or more in a week. However, this might vary from person to person.

Q. What are you able to eat on Day five of the weight unit diet?

A. On day 5, vegetarians can choose a bowl of brown rice, while non-vegetarians can use lean protein sources like fish or chicken breast. Along with this, 6 large tomatoes should be eaten and half a cup of fried vegetables should also be eaten.

Q. Can we replace milk in the GM diet?

Yes, of course. You can replace skimmed milk with nonsweet dairy products or milk.

Q. Can we eat sprouts on a GM diet?

A. Yes, you can eat sprouts on a GM diet plan. 

Q. will we tend to eat chicken on a weight unit diet?

A. Yes, you can eat chicken on the 5th and 6th day of starting your GM diet plan.

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