The GM diet is a 7 day diet plan for weight loss that has received a lot of attention. We are frequently perplexed as to what to consume following the GM diet plan.


Throughout the history of the diet, there have been many different types of diets. The General Motors Diet Plan, sometimes known as the GM Diet, was first presented in 1985. Despite the fact that the diet has been around for 35 years, it has always been a source of contention. The General Motors Company created it with the goal of increasing employee health and wellness. It recommended a one-week diet plan for the company's workers to follow in order to lose weight quickly.

The diet gained a lot of traction since most people who followed it said it gave them desired outcomes. Why do individuals wonder if it's worth trying? Let's see if you should stick to the General Motors Diet Plan or skip it entirely.

What is GM Diet?

GM-Diet plan or General Motors diet is a 7-day weight loss program developed by the General Motors Corporation, with a pious intention of keeping their employees healthy. The GM diet chart was a collaborative effort by GM, FDA, and USDA, which was also tested at the John Hopkins Research Center before it was given final approval.

Take a Glance at the 7 Days GM Diet Plan

  • GM Diet Day1- Fruits only
  • GM Diet Day2- Vegetables only
  • GM Diet Day3- Fruits and vegetables
  • GM Diet Day4- Bananas and milk
  • GM Diet Day5- Meat
  • GM Diet Day6- Meat and vegetables
  • GM Diet Day7- Rice, Fruits and vegetables

Six Potential Health Benefits of the GM Diet: Why follow General Motors Diet?

Following are some of the key benefits of the GM diet plan for weight loss:

  1. Avoidance of sugar: Apart from fructose, there is practically no exposure to any other kind of sugar content.
  2. Detoxification: Due to the consumption of large amounts of water and healthy food and restricting the intake of any kind of junk food, the body eliminates excess toxins and flushes out waste.
  3. Glowing Skin: Detoxification improves skin health and gives it a natural glow.
  4. Boosts Metabolism: Healthy eating habits, greater intake of water aid body metabolism. A higher metabolic rate ensures a greater amount of burnt calories which eventually brings about weight loss.
  5. Improves Digestion: The food consumed throughout the 7-day course is rich in fiber and thus improves your bowel movement.
  6. Good eating habits in general:  This diet, in general, promotes the consumption of fruits and vegetables, which are low in calories and high in fiber content and inculcates the habit of avoiding eating any kind of junk food. The GM diet plan for weight loss also limits daily calorie consumption to about 1000-1200. This prevents fat accumulation within the body, keeps the stomach satiated for longer durations and thus stops a person from ending up overeating.

Easy to follow 7 day GM Diet Plan & Menu to transform your body

Along with daily water intake of 10-12 glasses, following is the General motors diet to be followed throughout the course of the week.

Day 1: Fruits

  • Breakfast: One bowl of watermelon/kiwi or an apple/pomegranate
  • Lunch: One bowl of papaya or  muskmelon
  • Evening Snack: One glass of coconut water
  • Dinner: One guava/ orange or a bowl of berries (strawberries, litchi)
  • Bed-time snacks: One bowl of watermelon/grapes

Avoid any kind of cream, honey or sugar dressing on your fruit bowl.

gm diet plan

Day 2: Vegetables

  • Breakfast: One large or two small-sized potatoes/ bowl of corn kernels or green peas
  • Lunch: One large bowl of cabbage soup
  • Evening Snack: 2-3 medium-sized cherry tomatoes
  • Dinner: One cup broccoli 
  • Bed-time snacks: One bowl of cucumber/ carrots

Preparation: You may either eat your veggies raw. boiled or cooked in 1-2 spoons of olive oil and lightly seasoned with pepper, rock salt, vinegar or herbs. 

Cabbage soup can be prepared by boiling together a cabbage, a small carrot and 2-3 tomatoes in about half a liter of water, adding to that a handful of chopped onions light fried in olive oil and seasoning the mixture with rock salt, herbs and peppers.

Substitutes: Olive oil may be substituted with pure ghee. 

: Restrict consumption of potatoes or any other starch containing vegetables like corn or peas only to the breakfast and in limited amounts (100-150 calories) as it will provide enough energy throughout the day. Avoid eating deep-fried vegetables.

general motors diet

Day 3: Fruits and Vegetables

  • Breakfast: One bowl of watermelon/ or an apple or about half a pineapple
  • Lunch: One large bowl of cabbage soup
  • Evening Snack: 2-3 medium sized cherry tomatoes
  • Dinner: One cup broccoli 
  • Bed-time snacks: One bowl of cucumber/ carrots

Avoid bananas, mangoes and potatoes, corn or peas.

Day 4: Bananas and Milk

  • Breakfast: Two large bananas with a glass of skimmed milk (750 ml)
  • Lunch: Two large bananas with a glass of skimmed milk
  • Evening Snack: A bowl of cabbage soup.
  • Dinner: Two large bananas with a glass of skimmed milk
  • Bed-time snacks: Nothing

Substitutes: Regular milk can be substituted with soy milk and bananas with figs

Don’ts: Avoid adding any sweeteners, honey or sugar to the milk. Do not put cornstarch in the soup. Mostly prefer skimmed milk.

gm diet plan

Day 5: Meat

  • Breakfast: Three whole tomatoes
  • Lunch: 250 gm of meat of your choice with one large tomato
  • Evening Snack: Nothing
  • Dinner: A bowl of Tomato soup
  • Bed-time snacks: Nothing

Choice of meat may include beef, chicken, eggs or fish. Vegetarians may substitute meat with cottage cheese, tofu and brown rice.

gm diet plan

Day 6: Meat

  • Breakfast: One bowl of Brussels sprouts or cucumber
  • Lunch: 250 gm of meat of your choice/ vegetarian substitute
  • Evening Snack: Nothing
  • Dinner: A bowl of Cabbage soup
  • Bed-time snacks: Nothing
gm diet plan

Day 7:  Vegetable and Fruit Juice

  • Breakfast: A large bowl of watermelon
  • Lunch: Brown rice, cottage cheese and a glass of fruit juice 
  • Evening Snack: Nothing
  • Dinner: Brown rice with mixed vegetables of your choice and one or two glasses of fruit juice.
  • Bed-time snacks: Nothing

Avoid adding any sweeteners to the fruit juice.

The key here is to restrict your daily diet to a preset number of calories and still be able to experiment with different food items in your platter. 

Five Foods to include in your GM Motors Diet

In addition to the above GM diet chart, some foods that can be included in the diet on alternate days but in limited amounts include-

  • black tea
  • green tea
  • sprouts
  • a handful of nuts (prefer cashews, almonds, walnuts and avoid ground nuts or raisins)
  • unsweetened black coffee

Foods to avoid eating when following GM Diet Plan Indian

However, there are some items that need to be strictly avoided during the course of this diet. For starters, consumption of any other kind of beverage apart from water, be it diet soda, alcohol or any other cold drink is prohibited whilst following the GM diet plan for weight loss. All kinds of junk food that we all love to binge eat, white flour and all sorts of packed foods shall also be avoided.

Learn How To Make Wonder Soup For GM Diet

  • Onions and celery should be cleaned and chopped.
  • Clean the tomatoes and cut them into quarters.
  • Clean the spinach and coarsely cut it (you may also add some cabbage here). I didn't eat it since I'm allergic to cooked cabbage.)
  • In a saucepan, heat the water and add the onions, tomatoes, and celery.
  • Toss in the spinach, chopped.
  • To taste, season with salt, rock salt, and pepper. I want it spicy, so I generally increase the amount of black pepper.
  • Bring everything to a boil, stirring constantly.
  • Once the veggies have softened a little, reduce to a simmer.
  • Coriander, green chillies, mint, and half a lemon juice Simmer until all of the ingredients are fully combined.
  • Remove from the heat, squeeze in the remaining half of a lemon, and serve immediately.


  • You may also make a larger batch of GM Diet Soup and keep it in the refrigerator. When hunger pains strike, heat and eat.
  • Deseeding or lowering the heat of the chiles will help. If you don't want to add them, you may leave them out.

Check these points to remember when following Indian GM Diet Plan

  1. When people follow the Indian GM diet plan, they lose weight within the first three days as the carb intake is reduced by some 1000 calories a day.
  2. The Indian GM diet plan is a low-carb diet, so experts advise that low-intensity workouts like yoga must be done.
  3. For the first three days of following the Indian GM diet plan, there is no restriction on the quantity of food you intake. Also, avoid going to the gym in the first three days of the diet plan. So, as per experts, it is advised that you should eat more than the recommended amount on the remaining days of the diet plan if you wish to have better weight results.
  4. In the next seven days of starting the Indian GM diet plan for weight loss, you will lose about four to seven kgs of your weight.

4 Types of people who should not follow the GM Diet

  1. Pregnant and breastfeeding women must not follow the Indian GM diet plan before consulting the doctor.
  2. People who have physically active routines or jobs, for example, people who do strength training.
  3. People who suffer from type 1, type 2 diabetes, and thyroid diseases should not follow the Indian GM diet plan.
  4. Women suffering from PCOD and PCOS issues must consult their dietician to take the best diet.

Youtuber BeerBiceps considers the GM Diet as the Worst Diet plan ever: Here’s why

  1. The most fearsome cons of the Indian GM diet plan is that the back bounce rate of this plan is very high. Research and study have proved that people have lost weight from GM Diet plans. But once you start following your regular diet, you get back to your original weight. So it can be said that after the GM diet plan is over, you have to follow a strict diet for the long term, leading to health problems.
  2. There is no scientific evidence to back or prove that you will lose weight from the Indian GM diet plan.
  3. As the GM Diet plan stops the intake of certain food altogether, it can decrease the number of vitamins and other nutrients in the body.
  4. Following an Indian GM diet plan for a long time can lead to lethargy and exhaustion.

Health issues 

  1. Muscle weakness: - The amount of protein consumed in the Indian GM diet plan is zero in the first three days, which leads to muscle weakness.
  2. Headaches: - As the body consumes all the stored proteins and energy sources during the Indian GM diet plan, it can lead to excess hormone production that can lead to headaches.

Know What Happens To Your Body When You Follow General Motors Diet: How Does GM Diet Plan Work?

The GM Diet chart is based on the concept of energy balance. According to this theory, when the amount of calories ingested equals the number of calories burned, your body weight remains constant. The GM Diet, based on this theory, asserts that eating fewer calories leads to weight loss.

The GM diet is based on a basic idea. The daily calorie consumption is lowered while following the diet chart, with low-calorie foods such as fruits and vegetables. The digestive process is enhanced. Weight reduction is triggered by a healthy digestive system, which works as a catalyst. Second, fruits and vegetables boost metabolism, which accelerates the fat-burning process.

Furthermore, because fruits and vegetables are high in water, the GM diet plan keeps you hydrated. This simple reasoning aids in rapid weight loss.

Read These Side Effects Of General Motors Diet Before Following

Although the prospect of significant weight loss in a short period of time may be appealing, the GM diet plan is not without its drawbacks.

Lacks important nutrients

Certain vital dietary categories, such as healthy fats and protein, may be deficient in people who follow the GM diet. Their diet may also be deficient in important vitamins and minerals obtained through a varied diet of nutritious foods. While trans fats found in many fried and baked meals can elevate cholesterol and create health concerns, the human body needs healthy unsaturated fats to function properly. Unsaturated fats, such as those found in salmon, avocados, and walnuts, can help lower cholesterol and provide other health advantages.

Short-term weight loss

The GM diet chart is not recommended as a long-term weight-loss plan, as it may cause a person to gain weight if they stop following it. One reason is that the diet does not often teach healthy cooking and eating practices, which are critical for long-term weight control. Short-term diet regimens are less efficient at maintaining weight reduction than long-term lifestyle modifications like increased exercise and cooking with various healthy items.

Other risks

Other risks of the GM diet chart include:

  • dehydration
  • muscle weakness
  • fatigue
  • headaches
  • poor physical performance during exercise

Should you try the GM Diet plan for weight loss?

Indian GM diet plan is a diet plan if you want to lose weight in the short term. If you follow this diet plan for a long time, it can lead to severe health issues and weakening of immunity. Instead of following the Indian GM diet plan, you must consult a dietician and take a balanced diet plan to lose weight. The Indian GM diet plan includes minimal proteins, vitamins, and other essential nutrients, leading to severe medical conditions. Though a balanced diet plan would be time-consuming, you should adopt a healthy way to lose weight.

Does General Motors Diet Plan Work For Everyone?

Because of the diet's limits, not everyone can follow it. The diet should not be followed by pregnant women or youngsters who are still growing. It's also not a good idea for folks with arthritis or cardiac problems. Before beginning the diet, you should speak with your doctor.

How To Maintain Weight After GM Diet?

  • The best thing you can do is eat a healthy diet.
  • Make a change to your regular routine.
  • Consume a low-carb, high-protein diet after the GM procedure.
  • Maintain a high-fibre diet and drink lots of water.
  • The body will remain clean and detoxified as a result of this.
  • You can stick to this modified diet until you're ready to move to the next GM diet.


As they say every coin has a flip side, the GM diet plan too comes with its own demerits. It is a short term weight loss program, and hence it is often seen that once a person tends to drop out of this diet plan, he ends up overeating and again messes with his body physique. 

Another small concern that comes with following a GM diet plan for weight loss is that some individuals tend to show slight reactions to a sudden shift of diet. These reactions may be seen in the form of muscle weakness, fatigue, headaches or dehydration. 

However, the solemnity of these reactions depends on each individual’s routine and immunity. Thus, it is safe to say that GM diet plan for weight loss indeed possesses all the aspects of being the best diet plan for a quick weight loss; all it needs for its fruitfulness is a dollop of discipline, a pinch of sincerity and a dash of self commitment.

Frequently Asked Questions

1. Is the GM Diet plan harmful?

While the GM diet is beneficial for short-term weight loss, it is not suggested for long-term weight loss. The diet plan isn't validated by science, and it might lead to nutritional deficits in people.

2. How much weight can I lose on GM Diet?

Fasting depletes your body's glycogen stores, causing water loss and a noticeable weight loss of 3 to 5 kgs or more in a week. This, however, varies from person to person.

3. Does GM Diet reduce belly fat?

The GM diet does not affect fat weight loss. In 7 days on the GM diet, it is impossible to lose any substantial fat. Water weight will be the most significant weight loss.

4. Is curd allowed in the GM Diet chart?

On the days when skim milk is advised, you can use unsweetened curd or buttermilk.

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