GM Diet Plan – 7 Day Meal Plan For Fast Weight Loss, Benefits & Risks?


The GM Diet or General Motors Diet can help you lose 15 lbs – 17 lbs (6.8 kg – 7.7 kg) in 7 days.

It was created by General Motors (hence the name) in 1985 to help its employees lose weight. The GM diet is the most popular quick weight loss diet.

Dieters are allowed to consume different food groups on different days. This triggers metabolism and burns fat quickly.

But does the GM diet work? Is it sustainable? Or is there a better alternative? Read on to find out.

Table Of Contents

What Is The GM Diet?

The GM diet is a 7-Day diet plan for quick weight loss.

It was created in 1985 by General Motors to help its employees lose weight. By the end of the first week, the employees lost up to 17 lbs (7.7 kgs).

The employees consumed low-calorie food groups on different days. This is believed to have triggered the weight loss.

Main Idea – The GM diet is a 7-day, low-calorie, quick weight loss diet plan created by General Motors in 1985.

In the next section, we will get to the bottom of how the GM diet aids weight loss. 

How The GM Diet Aids Weight Loss 

  • Low In Calories

The GM diet aids weight loss by reducing the number of calories you consume.

Your body goes into a negative energy mode, where you utilize more calories than you consume. Your body starts using glycogen (stored glucose in muscles and liver) and fat as sources of fuel.

  • Negative Calorie Foods

These are foods your body needs to expend more calories to digest (often more than the calories they add). The GM diet includes these foods.

  • Detoxifies The Body

This diet also helps detoxify the body. Consuming healthy foods from different groups on different days, loading up on juices, and avoiding junk food allows that.

  • Boosts Metabolism

Boosting metabolism helps burn fat faster. Healthy foods, proper hydration, rest, and low-calorie, low-nutrition value foods help boost your metabolism.

  • Improves Digestion

Healing the gut and enhancing gut function are crucial for weight loss. Consuming fiber-rich foods helps improve bowel movement and adds bulk to the stool. Dietary fiber also helps increase the number and variety of gut microbes that help in digestion.

Main Idea – The GM diet aids weight loss by boosting metabolism, improving digestion, flushing out toxins, and allowing you to create a negative energy balance in the body.

Before we jump straight into the actual diet plan, let me give you an idea of what it looks like.

How To Follow The GM Diet For Weight Loss

Day 1

  • Eat as many fruits as you like.
  • Watermelons and cantaloupes are recommended.
  • Drink 8 to 12 glasses of water during the day.

Day 2

  • Consume only vegetables.
  • Use olive oil for cooking (no deep frying) the vegetables.
  • Drink 8 to 12 glasses of water.

Day 3

  • Consume fruits and vegetables.
  • Avoid potatoes and bananas.
  • Drink 8 to 12 glasses of water.

Day 4

  • Consume 8 bananas and 4 glasses of milk (8 fluid ounces).
  • You may consume a bowl of clear vegetable soup if it gets too monotonous.
  • Drink8 to 12 glasses of water.

Day 5

  • Have brown rice.
  • Consume 6 large tomatoes.
  • Non-vegetarians can consume chicken breast or fish.
  • Vegetarians can consume tofu or cottage cheese.
  • Keep yourself hydrated with water and/or strained fruit juices (without sugar or sweeteners).

Day 6

  • Consume brown rice.
  • Non-vegetarians can consume chicken breast or fish.
  • Consume raw or sautéed vegetables. Avoid potato.
  • Keep yourself hydrated with water and/or strained fruit juices (without sugar or sweeteners).

Day 7

  • Consume brown rice.
  • Consume raw or sautéed veggies.
  • Have 4 glasses of fruit juice.
  • Drink 8 glasses of water. 

Main Idea – The GM diet allows you to consume specific foods on different days. Fruits, veggies, milk, and lean protein sources are the main focus.

Scroll down for the 7-day diet chart.

7-Day GM Diet Chart 

GM Diet Day 1

  • Breakfast (8:00 a.m.) – A medium apple + a few berries + 1 glass of water
  • Mid-Morning (10:30 a.m.) – ½ bowl of sliced cantaloupe + 1 glass of water
  • Lunch (12:30 p.m.) – 1 bowl of watermelon
  • Evening Snack (4:00 p.m.) – 1 large orange + 1 glass of water
  • Dinner (6:30 p.m.) – 1 cup of cantaloupe and berries + 1 glass of water
  • Snack (8:30 p.m.)– ½ cup of watermelon 

Foods To Avoid – Day 1

  • Vegetables – All veggies
  • Fruits – Banana
  • Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
  • Fats & Oils – Lard, butter, margarine, and safflower oil.
  • Carbs – Carb-rich foods, including brown rice.
  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
  • Beverages – Alcohol, soda, sweetened drinks, milkshakes, vegetable juices or smoothies, and packaged fruit juices.

GM Diet Day 2

  • Breakfast (8:00 a.m.) – 1 cup of boiled potato (with a little salt and pepper)
  • Mid-Morning (10:30 a.m.) –½ bowl of cucumber
  • Lunch (12:30 p.m.) – 1 cup of lettuce, bell peppers, baby spinach, and asparagus
  • Evening Snack (4:00 p.m.) – ½ cup of baby carrots (lime juice and a pinch of salt)
  • Dinner (6:30 p.m.) – 1 cup of blanched broccoli and green beans
  • Snack (8:30 p.m.) – 1 cucumber

Foods To Avoid – Day 2

  • Fruits – All fruits
  • Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
  • Fats & Oils – Lard, butter, margarine, and safflower oil.
  • Carbs –Carb-rich foods, including brown rice.
  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
  • Beverages – Alcohol, soda, sweetened drinks, fresh fruit juices or smoothies, and packaged fruit juices.

GM Diet Day 3

 

  • Breakfast (8:00 a.m.) – ½bowl of cantaloupe + 2 glasses of water
  • Mid-Morning (10:30 a.m.) – 1 cup of pineapple or pear + 2 glasses of water
  • Lunch (12:30 p.m.) – 1 cup of salad (cucumber, carrots, and lettuce) + 2 glasses of water
  • Evening Snack (4:00 p.m.) – 1 orange + ½ cup of cantaloupe + 1 glass of water
  • Dinner (6:30 p.m.) – 1 cup of salad (boiled broccoli + beets + spinach) + 2 glasses of water
  • Snack (8:30 p.m.) – 1 pear + 1 glass of water 

Foods To Avoid – Day 3

  • Vegetables – Potato
  • Fruits – Banana
  • Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
  • Fats & Oils – Lard, butter, margarine, and safflower oil.
  • Carbs –All carb-rich foods, including brown rice.
  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
  • Beverages – Alcohol, soda, sweetened drinks, vegetable smoothies or juices, and packaged fruit juices.

GM Diet Day 4

  • Breakfast (8:00 a.m.) – 2 bananas + 1 glass of milk
  • Mid-Morning (10:30 a.m.) – 1 banana + 1 glass of water
  • Lunch (12:30 p.m.) – Milkshake (2 bananas + 1 glass of milk + a dash of cocoa powder)
  • Evening Snack (4:00 p.m.) –2 bananas
  • Dinner (6:30 p.m.) – 1 banana + 1 glass of milk
  • Snack (8:30 p.m.) – 1 glass of milk

Foods To Avoid – Day 4

All except banana and milk.

GM Diet Day 5

  • Breakfast (9:00 a.m.) – 3 tomatoes
  • Lunch (12:30 p.m.) – ½ cup of brown rice + sautéed assorted veggies/3oz fish fillet
  • Evening Snack (4:00 p.m.) – 2 tomatoes
  • Dinner (6:30 p.m.) – 1 bowl of brown rice + 1 tomato + ½ cup of sautéed veggies 

Foods To Avoid – Day 5

  • Vegetables – Potato and sweet potato.
  • Fruits – Banana
  • Protein – Beef, pork, and turkey.
  • Fats & Oils – Lard, butter, margarine, and safflower oil.
  • Carbs – White rice, bread, and processed foods.
  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
  • Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

GM Diet Day 6

  • Breakfast (9:00 a.m.) – 1 glass carrot juice
  • Lunch (12:00 p.m.) – ½ cup of brown rice + ½ cup of veggies + Tofu/fish fillet
  • Snack (3:30 p.m.) – 1 cup of cucumber slices
  • Dinner (6:30 p.m.) – ½ bowl of brown rice + ½ cup of veggies + Chicken/cottage cheese

Foods To Avoid – Day 6

  • Vegetables– Sweet potato and potato.
  • Fruits – All
  • Protein– Beef, pork, and turkey.
  • Fats & Oils – Lard, butter, margarine, and safflower oil.
  • Carbs – White rice, bread, and processed foods.
  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
  • Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

GM Diet Day 7

  • Breakfast (9:00 a.m.) – 1 glass of orange/apple juice
  • Lunch (12:00 p.m.) – ½ cup of brown rice + ½ cup of sautéed veggies
  • Snack (3:30 p.m.) – 1 cup of watermelon/few assorted berries
  • Dinner (6:30 p.m.) – 1 bowl of GM Soup

Foods To Avoid – Day 7

  • Vegetables – Potato and sweet potato.
  • Fruits – Banana, cherry, mango, and pear.
  • Protein – Avoid any kind of meat, such as beef, turkey, chicken, pork, fish, lentils, beans, soy, and mushrooms.
  • Fats & Oils – Lard, butter, margarine, and safflower oil.
  • Carbs – White rice, bread, and processed foods.
  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
  • Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

Main Idea – 7 days, 7 different ways of eating. Lots of fluids, veggies, fruits, milk, and lean protein. By the end of it, you will lose weight and feel lighter.

Here’s a full view of this diet chart. Save it. Use it whenever you need!

GM Diet Plan Infographic

If you are wondering what e GM diet soup is, we have the recipe below.

GM Diet Soup Recipe

Calorie – 899 (150 calories per serving); Serves – 6; Prep Time – 15 mins; Cooking Time – 30-40 mins

Ingredients
  • 6 large onions, chopped
  • 3 tomatoes, chopped
  • 1 cabbage (100 grams), sliced
  • 2 carrots (122 grams), sliced
  • 3-4 stalks of celery, chopped
  • Water as needed
  • Salt to taste
  • ½ teaspoon black pepper
  • 2 lime wedges
  • 3 tablespoons olive oil
  • A handful of chopped parsley for garnish
How To Prepare
  1. Toss the chopped onion and celery in a pot and sauté them in olive oil for 2-3 minutes.
  2. Add the chopped carrot.
  3. Add water and salt.
  4. Cover the lid and cook on medium heat for 30-35 minutes.
  5. Sprinkle black pepper, squeeze in lime juice, and stir well.
  6. Garnish with chopped parsley and serve.

Main Idea – The GM diet soup is a quick and easy dish that you are free to consume any time during the days you are on the diet.

The GM diet is a strict diet. It can get boring and monotonous. But, if you adhere to the plan, you will reap the following benefits.

GM Diet Claimed Benefits

*There are no scientific studies that have confirmed these benefits.

  • Detoxification – Fruits and vegetables are loaded with antioxidants that help flush out toxins (1).
  • Improves Health – Veggies and fruits boost immunity and improve cell functions (2), (3).
  • Prevents Weight Gain – Cutting back on sugar and sugary foods help prevent weight gain (4), (5).

The GM diet has a few disadvantages too. Here’s what you must know.

GM Diet Risks And Side Effects

  • No Scientific Data – The GM diet is not backed by any scientific study.
  • Not Long-Term – The GM diet is a fad and is not recommended for long-term weight loss goals.
  • Lacks Nutrients – Limited access to foods make the GM diet lacking in nutrients like vitamin B12, calcium, and iron.
  • Muscle Loss – Low-calorie diets, more often than not, cause muscle loss. This can ultimately cause slow metabolism (6), (7).
  • Mood Swings – This restrictive diet can cause mood swings and irritability.
  • Tiredness And Fatigue – A sudden dip in calorie intake might make you feel tired and weak.

Main Idea – The GM diet lacks nutrients, may cause muscle loss, and make you irritable.

So, Should you go on the GM diet? Scroll down to find out.

Is The GM Diet Good Or Bad?

Yes and no.

Yes, if you are trying to lose weight quickly for a special occasion.

No, if you are looking for a more permanent solution and want to lose weight without resorting to fad diets. In such cases, you can try the Mediterranean diet.

Lack of scientific support, loss of body mass, and slowing down of metabolism can be harmful in the long run if you follow the GM diet continuously.

Main Summary –Think before you start the GM Diet. Consult a doctor before you do so. The GM diet is not a permanent solution and should be avoided if you have a better, sustainable diet plan.

Conclusion

The GM diet has worked for many and may work for you as well. However, do it only if you have a time crunch and need to lose weight fast for an upcoming event. If not, there are better diet plans available.

Have questions? Please drop us a message in the comments box below, and we will get back to you.

Expert’s Answers for Readers Questions

How much weight can you lose with the GM diet?

You can lose up to 17 lbs (7.7 kgs) with the GM diet.

Does the GM diet help reduce belly fat?

The GM diet aids overall weight loss. You will also see a significant reduction in your belly fat.

What is the GM diet soup?

The GM diet soup is a simple, clear soup made of cabbage, tomatoes, carrots, and celery. It is low in calories, tastes good, and can be prepared quickly.

Why am I not losing weight on the GM diet?

Weight loss depends on a number of factors – genes, current weight, muscle mass, and how long you have been on the GM diet. Sustaining the GM diet is challenging. If you give in to cravings while on the diet, you may not see any results. Also, do not be on the GM diet continuously. It can slow down your metabolism and prevent you from losing weight.

Substitute for tomatoes in the GM diet?

You may use butternut squash instead of tomatoes.

Can I consume salt while on the GM diet?

Yes, you must consume salt while on the GM diet. Since you will be consuming a lot of fluid, consuming salt, especially sea salt, is essential to prevent electrolyte imbalance. However, do not consume too much of it. Consume normal amounts in food. And, add a pinch of salt to water or fruit juices.

Can I eat eggs while on the GM diet?

Yes, you can eat eggs instead of meat while on the GM diet.

References 

  1. Effect of fruit and vegetable antioxidants on total antioxidant capacity of blood plasma.” Nutrition, National Institutes of Health.
  2. Health-Promoting Components of Fruits and Vegetables in the Diet” Advances in Nutrition, National Institutes of Health.
  3. Modulation of Immune Functions by Foods” Evidence-based Complementary and Alternative Medicine : eCAM, National Institutes of Health.
  4. Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies.” Obesity Facts, National Institute of Health.
  5. Effects of sugar intake on body weight: a review.” Obesity Reviews: An official journal of the International Association for the Study of Obesity, National Institutes of Health.
  6. Effects of Weight Loss on Lean Mass, Strength, Bone, and Aerobic Capacity” Medicine and Science in Sports and Exercise, National Institutes of Health.
  7. Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass” The Journal of Clinical Endocrinology and Metabolism, National Institutes of Health.