GM DIET RULES & MEAL PLAN. DAY #1. DAY #2. DAY #3. DAY #4. DAY #5. DAY #6. DAY #7. GUIDE TO GM DIET. [PDF] Download Free the Daily GM Diet Chart for 7 Days, GM Vegetarian Indian diet Plan. Lose upto 7 Kg in 7 days with this detailed plan and recipes. Diet Fast - 2 Week Diet - My five day detox meal plan A Foolproof, Science-Based System that's Guaranteed to Melt Away All Your Unwanted Stubborn Body Fat.
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GM Diet Chart: Find the GM Diet Plan PDF Printable Version Free Download. General Motors diet aka GM Diet Chart helps you lose weight without exercise. GENERAL MOTORS WEIGHT LOSS DIET. The following diet and health program was developed for the employees and the dependants of General Motors Inc. The Vegetarian diet plan for weight loss is not just to lose weight, but it is also a maintenance A Few Points to Consider Before you Start with the GM Diet Plan.
We have already told you which fruits and vegetables you can consume and which of them are restricted. On the day 3, you will follow the same instructions. From the list of vegetables and fruits you can decide what combination you want to have. You just have to ensure that by the end of the day, you have consumed a good variety of fruits and vegetables. It is always better to have a sufficient breakfast so that your body is ready to for the busy day ahead.
You many start your day with apples or melons just like Day 1 or boiled potato with a dab of butter just like Day 2. You can also mix the two and have 1 small apple and 1 boiled potato for breakfast.
This will give you enough energy and keep you satiated till lunch. However, please remember that you cannot have any more potato throughout the day. Have up to 2 glasses of water. You can again go for a blend of fruits and vegetables with a little more preference to vegetables.
Just like Day 2, have cabbage, lettuce, cucumber, spinach, tomatoes, etc. Add a few slices of one or two fruits to give you a little variety and some sweet taste to beat the craving. Remember that the vegetables either needs to be raw of parboiled. For flavor you can have an olive oil or vinegar dressing. Salads would be a good option for dinner as they are light, easy to make and really fulfilling. Alternatively, you can have parboiled vegetables and garnish them black pepper, oregano or chili flakes and some lemon juice.
This will give you some flavor as well. You can have some fruits after this as your dessert for the day. Mid Day Snack: We would suggest that have more of fruits for your snacks as the sweet and tangy flavors will help to kill the cravings. Along with fruits you can also have broccoli and cherry tomatoes. Support your mid day snacks with good amount of water to kill the hunger. Day 4 of the GM Diet plan comes as big surprise for all those who have stuck to the plan until now.
The first 3 days of the plan have been no carbs diet. We only had vegetables and fruits. To help your body in coping with all the carbs that it has lost and to replenish minerals like potassium and sodium that are largely lost due to excessive water intake; Day 4 will solely focus on restoration with Bananas, Milk and Soup.
Banana is rich in carbs, potassium and sodium and thus, on Day 4 this fruit will act as your balance restorer. You can have up to 6 to 8 bananas and up to 4 glasses of milk throughout the day. Once in the day, you can have the luxury of having a soup.
Drink 8 to 10 glasses of water throughout the day. You can kick start your day with a highly energizing combination of bananas and milk. You can have about 2 bananas and 1 glass of milk for the breakfast. This will give you sufficient energy until lunch. You can have bananas and milk separately or you can slice the bananas and pour cold milk over it and have it. Since, banana and milk is all you have to play with, you can make your lunch interesting by choosing different recipes of consuming them.
If you want you can have banana milk shake or smoothie without adding any sugar. Making milkshake or smoothie is almost similar. Simple blend the two ingredients and add water or ice to give the consistency that you desire. This is a refreshing way of having banana and milk.
Do not forget to have sufficient water. Having banana and milk throughout the day can be a little depressing. So for dinner, give yourself the luxury of having a soup. The most beneficial soups to go for would be tomato soup and cabbage soup.
They are highly nutritious, keep you full and have a natural flavor to them. Soup is also preferable during night as it is light as compared to milk and banana combo. Well there is not much to play with here.
For your mid day snack too you will have just bananas and milk. If you had smoothie for lunch, then you can have milk shake for mid day snack and vice-versa. Have sufficient water to keep your stomach full and body hydrated. Finally, it is time to bring protein back into the frame. Until Day 4, you focused on fibers, sodium, potassium, vitamins, minerals etc. Your muscles will start feeling the lack of protein by now. This day will also give you a break from the monotony of fruits and vegetables.
The global version of GM Diet actually has consumption of meat on Day 5. We have substituted it veg. With day 5, you have the luxury of having sprouts, tomatoes and cottage cheese i. You can consume around 6 tomatoes and around to grams of paneer throughout the day. If you are not so fond of paneer, then you can have some soya chunks too as well as some low fat curd. You can start your day with a healthy breakfast consisting of sprouts and tomatoes. Sprouts are very nutritious and they keep you fulfilled for long.
Similarly, you can also have soya chunks, boiled and sprinkled with salt and pepper. For some palatability, you can use 1 tsp of olive oil and toss the boiled soya chunks in it to make them a little crispier. Have a good amount of water. For lunch, you can have a protein rich soup consisting of mixed vegetables and add paneer chunks to it. This will give you loads of nutrients and will keep you satiated sufficiently. You can also try your hands on palak paneer without using much of oil and spices.
For dinner you can again experiment with a different soup. You can also have something like Scrambled paneer or paneer bhurji if you want. Simply chop some vegetables like bell pepper, onions, tomatoes, a few green chilies and toss it in a pan with 1 tsp of olive oil. Once it is nicely sauteed, toss in fine paneer chunks to it.
This is just like making scrambled eggs. Also have up to 2 glasses of water. Mid Day Snacks: For your snack meals you can have a good amount of sprouts. The easiest and yummiest way of having sprouts is to make a sprout salad. Take the sprouts that you want in a dish, put some finely chopped onions, tomatoes, and 1 spoon of olive oil to it.
Sprinkle salt, and chili flakes and roasted jeera powder on it. Mix it well and your sprout salad is ready. Have a good amount of water with it. Alternatively, you can also have curd with a pinch of salt. On the Day 6 of the 7-Day GM diet, you need to continue with the protein rich diet. You will continue to have sprouts, cottage cheese, vegetables but excluding tomatoes.
While on the Day 5, you relied heavily on tomatoes, on Day 6, you need to avoid it. Continue to have soups, par cooked vegetables and a great amount of water. You will start noticing a great change in your body by now. Soup is encouraged on Day 6 as well as it lets have a good amount of vegetables in a healthy and tasty manner. Soup also allows intake of a good amount of water. All the vegetables provide you great amounts of fiber that help in keeping your gut at its functional best.
Cottage cheese, soya chunks, etc. You can start your day with a nice bowl of sprouts or boiled kidney beans along with 2 to 3 glasses of water. You can use some spices like black pepper, oregano, chili flakes etc.
You can also have a bowl of salad if you wish including vegetables like cabbage, bell pepper, carrots etc.
You must not have tomatoes or potatoes. If you wish you can munch on a fruit except for banana. You make your lunch fulfilling by having a nice bowl of yummy hot cabbage soup. We told you above that GM Diet is also called as the Cabbage soup diet. It is because cabbage soup is a great weight loss tonic and you can have as much cabbage soup as you want.
Alternatively, you can have the mixed vegetable cottage cheese soup if you want for lunch. For dinner you can have scrambled cottage cheese or you can go for slightly tossed soya chunks. Add to this a light salad. Have an apple or an orange to appease you sweet craving. Also consume lots of water along with your meal.
Rely on sprouts largely for your snacks as they are tasty and keep you full for long. Sprouts salad is a good option.
You can have more of soup for your snack time as well. A few slices of fruits can also be a part of your mid day snack.
Remember to have a good amount of water. If you have reached till here then you should be really proud of yourself. On this day, you will get a little liberty as you have done everything as suggested in the last 6 days. Continue to have vegetables and fruits. You have to make sure that you do not deviate from the diet plan just because this is the last day. Even Day 7 is very important. Since for the past 6 days, your body has been completely aloof from starch; on Day 7, you can again introduce healthy starch in your diet like having brown rice preferably and having wheat chapatti.
You can have sprouts as well. Since the idea is to burn calories during the day, we suggest that you have rice in the morning itself. However, if you wish to have it for lunch, then have a breakfast consisting of sprouts or fruits. Have melons or watermelon and papaya as they will keep you full for long. You can have a basic lunch with a bowl of boiled brown rice and some slightly cooked vegetables like cabbage or bell pepper or broccoli.
Even today, keep potatoes off the menu. To make this boring lunch a little interesting, you can cook the rice and vegetables together to make a pulav. Since, you already had rice for lunch, try having chapatti for dinner. Have 1 chapatti with a vegetable. Make sure that the vegetable is not too oily or spicy. After this have a vegetable salad or a fruit of your choice.
Have sufficient amount of water. You can have fruit or vegetable salad or sprouts salad for your snacks. You can also go for any kind of soup like cabbage soup, tomato soup or mixed vegetable soup. You can also grab a bite of your favorite fruit.
You can have what you want. Keep having sufficient water to keep the hunger pangs under control.
If you are able to keep complete this successfully then nothing can keep you from losing 2 to 7 kg in just a week. It might sound miraculous, but GM diet is based on a very simple concept that if you burn more than you eat then you will lose weight.
By limiting your food intake, you ensure that the body is burning all the possible accumulated glycogen and calories thus, promoting your weight loss.
Although the GM diet does a great job, it is not completely flawless. There are some pluses and some minuses as well. To sum it up, we would say that such a promising plan is definitely worth a try. If bounce back effect is a concern, then ensure that follow the principle of a healthy lifestyle and a balanced diet. It is not difficult to plan your dietary and exercise routines. You can do at least this much for a great and admirable physique right? So what are you waiting for?
Your dream physique is not that far after all.
Get on the GM diet Plan and shed those extra kilos from your body in just 7 Days. We are sure that you can do it! All the Best. Please seek the advice of a qualified physician before deciding to opt for any weight loss program of any kind.
Your email address will not be published. Contents 1 How does the GM Diet work? Day 1 All Fruits Day. Day 2 All Vegetables Day. Day 6 No Tomato Day. The biggest advantage is that the GM Diet Plan can be followed by anyone. Be it a student, a housewife or an elderly person. Since, it simply controls and modifies what you eat, its applicability is impressive.
Another positive thing is that, it surely has helped a lot of people is losing weight. Even though there is no documented evidence, people who have followed a GM Diet plan have definitely seen great results. You have to rely on fruits and vegetables and sprouts that are easily available in a local market. Hence, preparing for the diet is not actually a hassle. Compared to the paid weight loss plans, GM Diet Plan is freely available on the net and the ingredients are not that expensive.
The most bothersome disadvantage of a GM Diet plan is the bounce back effect. People have definitely lost weight while on the diet plan. However, once they resumed their regular diet and life, their body bounced back to the original weight. Thus, it can be said that even after the plan is over, you have to monitor your diet and lifestyle strictly to have a long term effect. You may get headaches and muscle cramps in the first 3 days of the Diet Plan.
Depriving your body completely of carbs and proteins in the first 3 days has its effect on the muscles. You need to be physically active to overcome the cramping. While you do have a lot of fruits and vegetables, you deprive your body of protein and fats which are also very essential for the body. Hence, following a GM Diet plan repeatedly can definitely cause nutritional deficiencies.
The cabbage soup that is highly prescribed is very rich in sodium. Having large amounts for longer duration can again lead to nutritional deficiencies as increased sodium will cause excretion of other elements. Increase sodium can also be problematic hypertensive patients.
Team of authors, content creators and fitness enthusiast behind IBB. Swati Dange April 18, at Deepali October 25, at Sanjay kushwah February 26, at 6: Leave a Reply Cancel reply Your email address will not be published. Ideal consumption is to have at least glasses of water a day. If you are not used to having large amounts of water then it might get difficult for you to instantly start having 10 glasses once on the GM diet.
So, prepare your body for it. In a week or two prior to the start of the GM diet, gradually start increasing your water consumption. This will prepare your body for the targeted week. No alcohol: The GM diet is basically a restart for your entire metabolism. It flushes your entire gut and thus, alcohol consumption is to be avoided. Alcohol causes water retention in the body and thus, it will drastically reduce the efficiency of the entire plan.
Stop having alcohol at least a week prior to the targeted day so that your body is completely free of alcohol. While on the plan, have as much water as possible. Additionally, you can have Black tea or coffee and green tea without any added sugar.
Stock your house: GM Diet involves good amounts of fruits and vegetables. Hence, make sure that your refrigerator is stocked well for the upcoming days. It is advisable to have a variety of vegetables and fruits so that you get a holistic diet. GM Diet does not put a restriction on the consumption of fruits and vegetables.
You can have as such as you want throughout the day. Hence, buy a good quantity for yourself. We will share with you below the list of vegetables and fruits you should go for. Consult your physician: GM Diet Plan subjects your body to something that you are not used to. If you are healthy and simply need to lose weight then this is a perfect way out for you. However, if you have medical conditions like diabetes, hyper or hypo tension, heart conditions, you are pregnant or a lactating mother, then it is better to consult your doctor before starting with the GM diet.
Consult with your doctor what vegetables and fruits you can have, whether you can have your medicines along with such a plan etc. Exercise: GM is a cleansing process for your body. You restrict certain ingredient and have certain ingredients in excess.
To make sure that your body copes up with this well, try to exercise for around 30 to 45 minutes each day. This will loosen up your muscles and prevent any kind of fatigue. Start this routine a week prior so that your body is not cramped in the targeted week. Let us tell you that it requires a lot of determination to successfully complete this diet plan. You might get food cravings, your sweet tooth might go wild, you might miss your favorite aerated drinks etc.
Prepare your mind well in advance for what you are about to start. Keep reminding yourself that in just 7 days you will achieve what you want. If you pull thorough first two days then you will definitely complete the 7 days without breaking any sweat.