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7 Days Diet Chart, Foods List, Benefits & Risks

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7 Days Diet Chart, Foods List, Benefits & Risks

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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.  The employees consumed low-calorie food groups on different days. 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.

Does GM Diet Really Work?

Going on a very low-calorie diet might work for weight loss. But these diets are not safe and are tough to follow. The proponents of the GM diet believe that it works based on the following factors:
  • It Is Low In Calories: Weight loss is calculated by the number of calories you consume and the number of calories you burn. When you consume fewer calories, your body shifts to a negative energy balance. This makes you lose weight.
  • It Boosts Metabolism: The foods included in this diet plan are believed to boost your metabolism and keep your body in the fat-burning mode. However, there is no study that backs this claim.
  • It Includes Negative Calorie Foods: Negative calorie foods burn calories during their digestion and processing. This means you lose weight by burning calories even when you eat. It sounds good, but dietitians and nutritionists do not believe in the term “negative calorie foods“.
  • It Is A Good Detox: Consuming healthy food and staying hydrated may help flush out toxins.
  • May Improve Digestion: The fruits and vegetables in the GM diet contain dietary fiber, which helps improve bowel movement and digestion. However, it is not established if the GM diet follows the recommended 25 g dietary fiber/day based on a 2000-calorie diet (1) or not.
Here’s what they were allowed to eat for a week:

GM Diet – Foods To Eat

Day 1

  • Eat as many fruits as you like. Berries, watermelons, and cantaloupes are recommended.
  • Stay away from bananas on Day 1.
  • 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 (small) bananas and 4 glasses of milk (8 fluid ounces). Banana is a superfood that helps to replenish our energy levels. Choose skim milk and avoid adding sugar or sweeteners to milk.
  • You may consume a bowl of clear vegetable soup if it gets too monotonous.
  • Drink 8 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).
*Increase water intake by two glasses to flush out extra uric acid (chemical product of the breakdown of purines, which are found in meat).

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.

Other Foods To Consume

  • Green tea without sugar
  • Black coffee without sugar or milk

Foods To Avoid

  • Soda
  • Alcohol
  • Junk food
  • Packaged/canned food
  • Breakfast (8:00 a.m.) – A medium apple + a few berries + 1 glass of water
  • Mid-Morning (10:30 a.m.) – ½ cup cantaloupe + 1 glass of water
  • Lunch (12:30 p.m.) – 1 cup watermelon + 2 glasses of water
  • Evening Snack (4:00 p.m.) – 1 large orange + 1 glass of water
  • Dinner (6:30 p.m.) – 1 cup cantaloupe and berries + 1 glass of water
  • Snack (8:30 p.m. ½ cup watermelon + 2 glasses of water

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.

Day 2

  • Breakfast (8:00 a.m.) – 1 cup of boiled potato (with a little salt and pepper) + 1 glass of water
  • Mid-Morning (10:30 a.m.) –½ cucumber + 1 glass of water
  • Lunch (12:30 p.m.) – 1 cup of lettuce, bell peppers, baby spinach, and asparagus + 2 glasses of water
  • Evening Snack (4:00 p.m.) – ½ cup of baby carrots (lime juice and a pinch of salt) + 1 glass of water
  • Dinner (6:30 p.m.) – 1 cup of blanched broccoli and green beans + 1 glass of water
  • Snack (8:30 p.m.) – 1 cucumber + 2 glasses of water

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.

Day 3

  • Breakfast (8:00 a.m.) – ½ cup 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.

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 or 1 glass of banana milkshake/smoothie
  • Lunch (12:30 p.m.) – Milkshake (2 bananas + 1 glass of milk + a dash of cocoa powder) or 1 bowl of vegetable soup
  • 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 for banana and milk.

Day 5

  • Breakfast (9:00 a.m.) – 3 tomatoes + ½ cup sprouts + 2 glasses of water Mid-morning (10:30 a.m.) – 1 apple + 1 glass of water
  • Lunch (12:30 p.m.) – ½ cup brown rice + sautéed assorted veggies/3oz fish fillet + 2 glasses of water
  • Evening Snack (4:00 p.m.) – 2 tomatoes + 1 glass of water
  • Dinner (6:30 p.m.) – 1 cup brown rice  + 1 tomato + ½ cup of sautéed veggies + 2 glasses of water

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.

Days 6

  • Breakfast (9:00 a.m.) – 1 glass carrot juice + ½ cup boiled legumes
  • Mid-morning (10:30 a.m.) – 1 cup of boiled vegetables + 2 glasses of water
  • Lunch (12:00 p.m.) – ½ cup brown rice + ½ cup of veggies + Tofu/fish fillet
  • Snack (3:30 p.m.) – 1 cup cucumber slices + 2 glasses of water
  • Dinner (6:30 p.m.) – ½ cup brown rice + ½ cup veggies + Chicken/cottage cheese + 2 glasses of water

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.

Day 7

  • Breakfast (9:00 a.m.) – 1 glass of orange/apple juice
  • Mid Morning (10:30a.m.) – 1 cup fruit salad + 2 glasses of water
  • Lunch (12:00 p.m.) – ½ cup brown rice + ½ cup sautéed veggies + 2 glasses of water
  • Snack (3:30 p.m.) – 1 cup watermelon/few assorted berries + 2 glasses of water
  • Dinner (6:30 p.m.) – 1 cup GM Soup + 2 glasses of water

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

GM Diet Benefits

The benefits of the GM diet are not backed by evidence, but certain scientific facts pertaining to the foods included in this diet hold true:
  • Detoxification – Fruits and vegetables are loaded with antioxidants that help flush out toxins (2).
  • Improves Health – Veggies and fruits boost immunity and improve cell functions (3), (4).
  • Prevents Weight Gain – Cutting back on sugar and sugary foods help prevent weight gain (5), (6).
However, there are possible side effects or risks associated with the GM diet.

GM Diet Risks And Side Effects

  • There Is No Scientific Backing – The GM diet is not backed by any scientific study.
  • No Long-Term Weight Loss – The GM diet is a fad diet and is not recommended for long-term weight loss goals.
  • Lacks Nutrients – Limited access to foods makes 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, which can make it difficult to maintain weight loss in the future (7), (8). The muscle tissues are deprived of an adequate amount of proteins, which can also lead to physical weakness.
  • 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.
Now that you know both sides of the coin, should you really try the GM Diet to lose weight?

Should You Go On The GM Diet To Lose Weight?

Losing weight is tough. It takes time, patience, and determination. Quick weight loss or a shortcut like the GM diet may fix a temporary problem, but it is not suitable for long-term weight loss. You must eat healthy, exercise, get 7-8 hours of sleep, and meditate to keep the excess flab away in the long run. Going on a diet that is not backed by science, doctors, nutritionists, and dietitians is not worth risking your health and well-being.

Conclusion

The GM diet was created for the employees of General Motors. It lacks scientific research and evidence. Three decades later, the GM diet is still not the ultimate diet for quick weight loss. In fact, dietitians and nutritionists advise against opting for shortcuts to weight loss. Moreover, going on a low-calorie diet without being supervised by a licensed professional is a strict no-no. If you want to lose weight, talk to a doctor or dietitian and get a customized diet chart. You will not only lose weight but also improve your overall health. 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 boiled eggs instead of meat while on the GM diet.
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