7 Day GM Diet Plan for Weight Loss

Dr. Priyanka Marakini

April 15, 2024

The original GM Diet Plan was developed by General Motors, with the help of the Food and Drug Administration and the United States Department of Agriculture, in 1985 for its employees. The idea was to make their employees healthier, and in the process, improve workforce productivity.

The initial results were impressive and the workers underwent significant weight loss in just a week which showed improved efficiency, energy and confidence.

While the GM Diet Plan for weight loss was deemed a success and is considered easy to follow, most nutritionists do not recommend that you follow it. Although it results in immediate weight loss, the diet also has several side effects that we will be discussing later in the article.

At HealthifyMe, we believe one should aim to follow a balanced diet that would ensure both weight loss and fat loss while also helping the body absorb the nutrients it requires.If you’re 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.

7 Day GM Diet Plan Chart for Weight Loss

The GM Diet Plan is focused on ensuring the consumption of complex carbs, along with low-calorie foods. This combined with an increased water intake can result in a significant weight loss in the span of a week.

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

Day 1
  • All fruits – except bananas
  • Recommended fruits are watermelon and muskmelon
  • 8 to 12 glasses of water
Day 2
  • Large boiled potato
  • Cooked or uncooked vegetables of your choice without oil
  • 8 to 12 glasses of water
Day 3
  • All fruits – except bananas
  • Cooked or uncooked vegetables (except potatoes) of your choice without oil
  • 8 to 12 glasses of water
Day 4
  • 8 to 10 bananas
  • 3 to 4 glasses of milk
  • 8 to 12 glasses of water
Day 5
  • 6 tomatoes
  • One cup of brown rice
  • 12 to 15 glasses of water
Day 6
  • One cup of brown rice
  • Cooked or uncooked vegetables (except potatoes) of your choice without oil
  • 8 to 12 glasses of water
Day 7
  • One cup of brown rice
  • Any vegetables
  • All fruit juices

7 Day GM Diet Weight Loss Plan Chart Indian Version

The Indian version of the GM Diet Plan would not change very much from the original version. But, while the original GM Diet allows the consumption of meat in the form of beef, this will be replaced in India with vegetarian alternatives, since a sizable portion of the population does not consume beef.

While the non-vegetarians can still consume protein in the form of chicken on day 5 and 6, the vegetarians can replace the meat with a cup of brown rice.

GM Diet Plan Chart – Day 1

Start the diet by consuming as many fruits as you wish to on the very first day as there are no specific instructions on the quantity. However, watermelons and muskmelons are highly recommended since they contain high amounts of fiber, you can also include apples, oranges, and papaya in your diet.

Another important part of the diet would be to consume 8 to 12 glasses of water in the day and one must avoid starving at any point of the day. If you’re hungry at any time, feel free to eat some fruits and satisfy your hunger.

These fiber-rich and low-fat foods keep an individual full for longer, thereby reducing an individual’s calorie intake. 

On day one, avoid all kinds of vegetables and stick to consuming fruits. Among fruits, it is ideal to stay away from bananas. Day one should feel a little easier since the monotony of the food would be yet to kick in. So, stick to the plan, and feel active and energetic 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

GM Diet Plan Chart – Day 2

Unlike the first day, the second day of the GM Diet involves eating just vegetables. These veggies can be consumed raw or can be cooked in order to make them palatable. Also, ensure that there is no oil involved in their preparation.

If you choose to eat potatoes, avoid choosing unhealthy options like deep-fried, or even a packet of your favorite brand of chips, though you can snack on vegetables at any time of the day if you’re hungry. If absolutely required, olive oil or butter can be used sparingly for flavour.

Vegetables contain all the nutrients that you need to sustain the body. You get the necessary carbs from potatoes, protein from peas, and carrots and beans are packed with fiber and all essential vitamins. After a relatively low-carb day one, this will help restore the carbohydrate content in your body and further provide you with enough energy to keep the diet going. As per the plan, you must stay away from fruits altogether on day 2.

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

GM Diet Plan Chart – Day 3

On the third day of the diet, one must stick to eating a combination of fruits and vegetables. These foods could be the same as those consumed in the first two days. However, the only foods that must be avoided are potatoes and bananas.

Halfway through the week, your body would have begun to adjust to the new diet. After a day of eating only vegetables, the fruits would be a welcome addition as they add variety to your palate.

You would also need to include 8 to 12 glasses of water in order to flush out all toxins from the body. In addition to replenishing your body and giving the body all the nutrients it needs, you can also add the GM Diet Soup to your diet on the third day. This change will also help 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

GM Diet Plan Chart – Day 4

The bananas that were avoided over the first three days can finally be consumed on the fourth day and one can consume up to 8 small bananas over the course of the day. The consumption can be split across the day’s meal and snack times. In addition to that, one should also consume a big glass of milk each, at breakfast, lunch, and dinner. In case this becomes monotonous, a bowl of soup can also be included in the diet.

Bananas are rich in pectin, and hence, they help in digestion. They also provide one’s body with the instant energy they need to keep going. Along with other nutrients, they are also high in potassium, and low in sodium. Additionally, milk is also a great source of potassium and calcium. If the milk you consume is fortified with Vitamin D, it will help strengthen bones.

On Day 4, one must completely avoid snacking on fruits other than bananas. You may also substitute bananas and milk with fig and soy milk. Potatoes and sweet potatoes must avoided as well

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

GM Diet Plan Chart – Day 5

On day 5, vegetarians can opt to eat a bowl of brown rice, while non-vegetarians can consume a lean protein source like fish or chicken breast. In addition to that, one must also eat 6 large tomatoes.

While vegetarians can eat a bowl of brown rice for lunch,  you must take care to ensure that minimal oil is used for cooking, non-vegetarians can eat about 500 g of baked or grilled skinless chicken, along with the 6 tomatoes. You can combat the high amounts of uric acid that your body will be producing by drinking up to 15 glasses of water every day. 

Brown rice is rich in fiber and helps with digestion. At the same time, chicken and fish are excellent sources of lean protein. Additionally, fish also has omega-3 fatty acids and the high fiber in tomatoes means they aid digestion too.

One must note this, it is important to avoid potatoes and sweet potatoes among vegetables, and bananas among fruits that were recommended earlier in the week. You can also have a bowl of GM Diet Soup as part of the mid-morning or evening snack.

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 

GM Diet Plan Chart – Day 6

Day 6 of the GM Diet requires the individual to have cooked or uncooked vegetables. As suggested before, vegetarians can opt for a cup of brown rice, while non-vegetarians can include a lean protein source like fish or chicken breast in their diet.

Another relatively high food intake day, the sixth day also follows a pattern similar to the previous day with the addition of cooked or uncooked vegetables. One must make sure that the vegetables are boiled or steamed and salads should not have any heavy dressing.

Non-vegetarians can consume up to 500 g of skinless chicken along with vegetables apart from potatoes. In addition to the previous day’s foods, the mix of vegetables on day 6 also provides the required fiber for the body.Ideally, one must avoid all fruits along with potatoes and sweet potatoes. 

It is great to see the results after such a difficult diet as on the sixth day, the weight loss progress will now be showing.

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

GM Diet Plan Chart – Day 7

On the last day of the 7-day plan, one would be eating a cup of brown rice, an assortment of vegetables, and fruit juice. One can eat a cup of brown rice along with a bowl of boiled vegetables for lunch. As for hydration, drink a glass of sugarless fruit juice after every meal or snack to complement the nutrient-rich vegetables.

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

As with the previous 6 days, one must avoid certain foods on the seventh day as well. It is advisable to stay away from vegetables like potatoes and sweet potatoes.

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/few assorted berries
6:30 PM1 bowl of GM Soup


This is a strict 7 day diet plan that is designed mainly for the Indian vegetarian population. GM Diet also focuses on hydration so do not forget to have 8- 12 glasses of water every day. Exercise is optional on the GM diet but if you wish, you can do light exercises like yoga or light jogging when following this diet

GM Diet Plan Soup Recipe for Weight Loss

The GM diet soup is an important part of the diet. It can be consumed in relatively higher quantities on any day, in order to make sure that one doesn’t go hungry.


  • 1 tsp Olive Oil
  • One cabbage
  • Three medium-sized tomatoes
  • Six large onions
  • Two green peppers
  • A bunch of celery
  • Half a liter of water


  1. First chop the onions and peppers. Place them in a pot and sauté them in olive oil till they turn mild brown.
  2. Then, cut the tomatoes, celery, cabbage and add them to the pot along with water.
  3. It takes about 60 minutes for the soup to get cooked. The vegetables must be boiled and left to simmer. Next, season the soup with some salt and pepper, and enjoy a bowl of delicious soup.

Side Effects of GM Diet Plan

The GM Diet is popular all over the world. However, they have several side effects that need to be considered before one chooses to follow the diet.

Although the diet may help you lose weight quickly and temporarily, it is high in fiber but low in protein, carbs, and fats. Because of this, your body may not receive all essential nutrients.

The GM Diet can lead to a metabolic slowdown in your body. While your weight loss process may not be affected initially, this would eventually make it difficult to maintain your body weight. The GM diet is not backed by any research and is not sustainable and very restrictive.

The other possible side effects of the GM Diet also include weakness, headaches, and hunger pangs.


This diet can be called an extreme form of dieting and just meant to achieve immediate weight loss. GM diet works on the fundamentals of energy balance. It helps in weight loss by creating a calorie deficit as most of the foods are low in caloriesBeing a restrictive diet, this diet can also have several side effects and it is not advisable to follow this diet more than once a month. Also, the weight loss is only temporary and weight gain is seen once a regular diet is resumed.

Expert Review

GM diet is a crash diet that goes against the principles of a balanced diet. Though the weight loss or the results are pretty quick and evident they are very temporary.

Since you undergo a drastic change in your regular eating routine, the body sheds weight and when you resume your normal diet, one gains as much or more weight than they lost.

It is also believed that any diet which requires you to stop eating your day-to-day regular staple food is not sustainable because weight management requires consistently good eating habits and a balanced diet with all nutrients.

Avoid following an unrealistic diet that requires extra effort to change your lifestyle completely, and put the same effort into balancing your daily meals. This will help maintain a good lifestyle change and ensure sustainable weight management.


By focusing on the consumption of complex carbs and low-calorie foods, the GM Diet Plan guarantees weight loss.However, following the GM Diet could lead to an individual not receiving the nutrients they require and is one of the many fad diets that promote quick weight loss.

Disclaimer: The purpose of this article is just to share knowledge and spread awareness. It does not intend to replace medical advice by professionals. For further information please contact our certified nutritions Here.

Frequently Asked Questions (FAQs)

Q. Is GM diet harmful?

A. Though highly effective for short term weight loss, GM diet is not recommended for a longer period of time. The diet plan is not scientifically backed and also may cause nutritional deficiencies in people. 

Q. How do I complete the GM diet?

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

Q. Is curd allowed in a GM diet?

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

Q. Is paneer allowed in GM diet?

A. Yes, you can eat paneer instead of lean meats in the diet on the days recommended as a protein source.

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

A. The GM diet is a low calorie, high protein diet. So, you are free to choose a variety of fruits and vegetables, protein like paneer or brown rice or lean meats and beverages like curd/ skim milk smoothies. 

Q. How much weight can I lose from fasting for 7 days?

A. Depleting your body of glycogen stores by fasting will cause water loss, resulting in a marked weight reduction of 3 to 5 kgs or more in a week. However, this can differ from person to person. 

Q. What can you eat on Day 5 of the GM diet?

A. On Day 5, vegetarians can opt to eat a bowl of brown rice, while non-vegetarians can consume a lean protein source like fish or chicken breast. Added to that, one must also eat 6 large tomatoes and have a half a cup of sauteed vegetables. 

Q. Can we replace milk in the GM diet?

A. Yes, absolutely. You can replace skim milk with unsweetened yogurt or buttermilk. 

Q. Can we eat sprouts in a GM diet?

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

Q. Can we eat chicken on a GM diet?

A. Yes, you can have chicken on the 5th and 6th day of initiation of your GM Diet plan. 

Our Review Process

The entire review process entails levels of screening and evaluation by efficient groups of writers, editors and accredited medical experts. With the aim to establish long-lasting healthy lifestyle habits, we are committed to writing concurrent, medically backed and evidence-based articles. Read more

Our Editorial Team
By Dr. Priyanka Marakini, MSc in Dietetics and Food Service Management
Medically Review by- Dr. Poonam Sharma
Last Reviewed: Apr 6, 2023

About the Author

The holder of a Bachelor’s Degree in Naturopathy and Yogic Sciences, Dr. Priyanka has more than 7 years of experience in the field of health and wellness. Currently serving as a Sr. Nutritionist at HealthifyMe, she specializes in Weight Management, Lifestyle Modifications, and PCOS, Diabetes, and Cholesterol Management. In addition to being a Nutritionist, Dr. Priyanka is also a Fitness Enthusiast and a certified Zumba instructor. A strong believer in eating healthy, she is certain that the right kind of motivation can help an individual work wonders in their lives.

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65 responses to “7 Day GM Diet Plan for Weight Loss”

  1. Hi All, I am 105 kgs . Can I follow this diet for next three months starting today(05-04-2022). Please suggest.

    • Hello Bhavya, After completing a GM diet, in order to maintain your weight, you must avoid high calorie and foods rich in carbohydrates and fat.

    • Hello Aishwarya, The original GM Diet recommends beef on the 5th day of the diet.. However you can definitely swap it with eggs by splitting six egg whites into three meals for the day.

    • No its a raw diet with veggies and fruit and only protein- no dairy should be added while on this challenge.

      • HI Satish ,

        i m on 3rd day of my diet , and it my BFF birthday Today . I m invited over there , for drinks and chiken . can i take few drinks or chiken . if Yes How ??

        • unfortunately i would say no since you were only 3 days in … if you did take the chicken it would have to be bakes and then on the 5th I wouldn’t eat the chicken

  2. This is a great healthy diet. I lost 12 Lbs in 7 days and a total of 22 Lbs in 14 days.I was very hard and strict on myself I will recommend this diet to anyone But u have to follow the plan and it’s entirety

  3. surely a great piece of information. I also tried the same diet and got the perfect results, but make sure to consult your doctor before starting this diet

  4. This happens to be a fabulous diet. Inspiring us every to loose weight and making us curiously wait for the next day’s diet menu. I am always excited for day 4. More than all the weight reduction is overwhelming.

  5. This is an excellent diet plan. I lost 6 lbs by day 5 I am on day 6, looking forward to lose few more lbs in next few days. Thanks for putting this together. It is very informative

  6. Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals. Thanks for putting this list together! I have found this endlessly useful and have flagged it for future reference. Thank you!

  7. Informative for me!
    very helpful mostly peoples want to get this information from different websites and click fetch data from different websites but feel bore I think this is very helpful for those who want to get this info…..

  8. I have followed this GM Diet Plan for 7 days and i lose 4-kg per week i have followed for 2 months it really worked & it is definitely great way to lose weight if any body planning for weight loss please start this GM Diet Plan,and me again starting it from tomorrow thank u

  9. i have refer your blog about GM diet plan, she has started and will complete by tomorrow, she can feel the changes, I will updated how much weight she has loose. Thank you and keep sharing more healthy and realistic ways to loose the weight.

  10. Every month I follow gm diet plan for 7 days and I lose 2-3kgs per week.. It is definitely one great way to lose weight and stay healthy at the same time. I’m starting it again from tomorrow. And thank you .

    • Hi, but is it easy for you to maintain your weight loss or does your weight increase once you leave GM diet?
      Actually wanted to try but I dont know the outcome.

  11. I’m following this. Health tips about-You will find more diet related tips in our blog which will help you to reduce your excess body fat. Get rid of your fat today with some magic tips and make yourself attractive

  12. Hello,
    It is the blog is nice gm diet plan weight loss information is great and helping. thank you for share this blog

  13. I workout everyday so it is fine if we apply this diet plan?

    How often do we need follow this diet plan?? Like once in couple of months..

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