GM Diet Day 4 | Banana Milkshake and Wonder Soup Recipe

Wow! You’re almost on the fourth day of the GM diet chart. It is just half way to complete your goal. On this day, you’ll be surprised to know that you can actually eat your favorite bananas. From the Day 1 to 3, your body has been cleansed and have adjusted itself to the GM diet routine. Your body has got all the sugars and fibers it needed from the fruits and vegetables.

By adding bananas and milk to your diet regimen, you’ll be getting the Potassium and Sodium which you missed during the first three days. On day 4 of GM diet, you’ll get your energy from milkshakes and vegetable soup.

How to Prepare Your Body for GM Diet Day 4?

It is very easy to prepare your body for the day 4. Since your body has a sustained appetite, it no longer responds to the taste of Bananas and so you can easily survive on liquids. As you already have enough energy for the day, you can see a lot of changes in your activities and you’ll feel a livelier attitude towards life.

What to Eat on Day 4 of GM Diet?

Breakfast: You can start your day with a banana supplemented with a glass of milk (warm). Note that you can also use Skim milk instead of the fat milk throughout this day for better results.

Lunch: Try to have vegetable soups such as tomato soup and cabbage stew. These soups would savor your taste buds for sure.

Dinner: You can have a vegetable soup along with a milk shake. If you feel vegetable soup itself is enough to fill your stomach, you may skip the shake.

Snacks: Nothing except bananas and milk shakes.

Sample GM Diet Plan for Day 4

Substitute for Milk on Day 4 GM Diet

Breakfast - 8 to 8:30
  • Have a large Banana paired with 1 glass of warm milk (250ml).
Morning Snack - 10 to 11 AM
  • Banana shake (250ml milk + 2 bananas)
Lunch - 12 to 1:30 PM
  • Eat a large bowl of vegetable soup. Consider either the soup made from Tomatoes or Cabbage.
Afternoon Snack - 4:30 to 5 PM
  • Banana shake (2 bananas + 250ml milk)
Dinner - 7:30 to 8 PM
  • Get yourself a vegetable soup + 1 banana.
Points to remember
  • Whenever you’re having the food cravings (hungry), try to eat a banana or have a glass of banana shake in between the meals like said in the sample diet.
  • No more than 4 large or 6 small bananas are allowed per day.
  • You can also drink almond milk or soy milk as an alternative to milk, but make sure you limit your intake as they contain more calories than the regular milk. 
  • Drink enough water per day.

Recipes for GM Diet Day 4


1] Cabbage Soup Recipe

Ingredients:
  • Shredded Cabbage: 1 Cup
  • Sliced Celery: 1 Cup
  • 1 Onion
  • Sliced Green Peppers: 2
Preparing Cabbage Soup:

Boil together all the ingredients such as cabbage, onion, peppers and celery in water along with some salt, pepper and herbs to add some flavor (0% fat). You can also add a few other vegetables except beans as they could add up extra calories. Stir the mixture and serve hot.

2] Banana Shake Recipe

Ingredients:
  • Sliced Bananas: 2
  • Skim milk: 2 Glasses
  • Crushed ice: 2 Glasses
Preparing Banana Shake:

Take a blender and mix up all the above said ingredients until you see a creamy, frothy shake. Don’t add sugar to the shake as it is already sweet in nature.

Hope you got all the necessary settings to complete your Day 4 of GM Diet successfully. Now, move on to GM Diet Day 5 where you can have the real feast :)


149 comments:

  1. I don't eat bananas. Isn't there any substitute for it???

    ReplyDelete
  2. On the fourth day diet, Bananas are suggested mainly to get Potassium and some fiber to your body. The best alternative of Banana for Potassium is Beans (all types).

    But, I'd suggest you to make Banana juice with Milk and drink it, in case you hate eating them. Making more changes to the diet will lessen the effects of the diet.

    ReplyDelete
  3. As milk doesn't suits my system ,can I take yogurt smoothie ....

    ReplyDelete
    Replies
    1. Yes, you can..but in limited quantity

      Delete
  4. I do not drink milk...is there anything that I can substitute for milk?

    ReplyDelete
    Replies
    1. You can try Yogurt instead of milk.

      Delete
  5. I am really not able to eat this much banana in one day. :D is that any problem if I have less than this amount For example instead of 2 banana in one of the steps, i just have 1 or half banana???!!!!!!!

    ReplyDelete
    Replies
    1. Yes, you can reduce the intake of bananas if you're not comfortable with it. But, at least eat 3 or 4 bananas instead of 6 for the whole day.There is no harm in it.

      Delete
  6. I had 1 packet tomato soup i.e not made at home. I hope that's ok?

    ReplyDelete
    Replies
    1. everyone does small mistakes. it is not a big deal. continue your diet without skipping now.

      Delete
    2. Dear Sahantha

      I am on 4th day diat, I have prepared mixed vegetable soup, not only Tomato or Cabbage, it has all vegetable is that wrong?

      Regards
      Pan

      Delete
    3. Not an issue, but try to avoid Potatoes,,,

      Delete
  7. i cant drink n=milk ;( do i have to?

    ReplyDelete
    Replies
    1. yes, you have to drink milk. luckily u can mix it with bananas and prepare a shake which tastes good.

      Delete
  8. Hi ,

    May I add salt , paper, red chilli flekes, ginger and garlic in veg soup.

    I don't like plain milk so may I add Bournvita - chocolate powder in milk with out sugar?

    Does these effects my diet ?

    Please advice .
    Thanks in advance.

    ReplyDelete
    Replies
    1. 1. yes, you can add spices in your soup but don't add too much salt as it may spoil your weight loss goal.

      2. you don't have to drink plain milk. combine it with bananas and prepare a milk shake. Sorry, no bournvita's or chocolate powders. you will add up pounds instead of losing them.

      Delete
    2. Hi i m on my day 4 lost around 2kgs but u sayng nt to use bournvita i m one of dose who cannot drink plain milk in dat case can i use bournvita

      Delete
    3. Hi u said no bournvita but i m one of dose who cannot consume plain milk so in dat case can i use bournvita

      Delete
  9. Hi sahantha G, I have tried this diet.. strictly but I didnt lose any weight... day 1 , 2 and 3. I can see the weight lose 1 kg. Later on day 7 my weight remain same....

    ReplyDelete
    Replies
    1. it may happen if you're not drinking enough water during the diet. could u pls let me know what you've done in detail, so that i can find out where it went wrong..

      Delete
  10. Hi, I have been eating chaat masala along with my fruits and veggies the first three days, thus getting my salt, you think I should go for the bananas?
    Also, is corn allowed as a veggie?

    ReplyDelete
    Replies
    1. corn is allowed but just 1/2 of it on any day when veggies are allowed.

      Delete
  11. Y hvnt added water to the sample diet of fourth day is there any specific reason?

    ReplyDelete
    Replies
    1. Yes! By day 4, you will actually be get used to drinking enough water daily. So, I didn't mention it.

      Delete
  12. Hello, tomorrow is day 4 can I substitute frozen yogurt for milk?

    ReplyDelete
    Replies
    1. sorry for the late reply. yes you can replace yogurt for milk.

      Delete
  13. u should not add sugar in banana shake..??
    right..
    how to drink milk without sugar.. :-(

    ReplyDelete
    Replies
    1. Yes! you should not add sugar in your milkshake as it can add too much calories. Since you're adding bananas, it will taste like sugar. don't worry!

      here is the recipe - http://www.7daygmdiet.com/2014/07/banana-milkshake-recipe.html

      Delete
  14. Im suffering from Rhumatoid arthiritis...im undergoing Unani medication.he told me to avoid banana and tomato.so what replacement can i get for day 4 and 5.plz help me out

    ReplyDelete
    Replies
    1. Bananas are suggested as they're rich in potassium. So, you can replace them with foods rich in potassium. The substitute for Bananas in GM diet are Apricots, Figs, Nectarins, Dates. Remember to limit to 8 count.

      Well I can't tell you any replacement for tomatoes in gm diet as they're very important for the weight loss process to be effective. However, you can replace normal tomatoes with cherry tomatoes as they taste good.

      Delete
  15. Can we substitute almond milk for dairy? Thanks

    ReplyDelete
    Replies
    1. almonds may add too many pounds if taken in bigger quantity. However, you can add coconut milk instead of normal milk.

      Delete
  16. Can I use some boiled vegetables such as cabbage, carrot alongwith prescribed soup in the dinner?

    ReplyDelete
    Replies
    1. yes, the vegetable soup itself contains cabbage, carrot and tomatoes in the boiled form.

      Delete
  17. Tomorrow is my 4th day, Can I use instant vegetable soup?

    ReplyDelete
    Replies
    1. since those soups contain additional ingredients and preservatives, it is not advisable to have them for weight loss in gm diet.

      Delete
  18. Hi Sahantha,

    You have specifically mentioned that one should eat 500gm Beef or equivalent on Day 5. I could not see any specific quantity for Day 6.

    Thanks n sorry if its a repeat question n I have missed it!

    DJ

    ReplyDelete
    Replies
    1. Hi, it is the same for day 6 but I just forgot to mention it in the article. will correct it as it will clear confusions..

      Delete
  19. Hi Sahantha,

    Before i started the diet, i weighed 77kgs, today i'm on the 4th day, and measured myself yesterday, it showed 80 kgs, ive seriously done the diet, maybe a glass of water less, then what could have gone wrong

    ReplyDelete
    Replies
    1. sometimes, small mistakes may cost us big..can't say where you've gone wrong. if possible, pls post your day to day meal plan so that we can find out the culprit..

      Delete
  20. Hi Sahantha,

    I found your answers very useful.Thanks a lot. I am in the 4 th day of my diet and could you please tell.me if I can replace milk with low fat flavored frozen yogurt?

    ReplyDelete
    Replies
    1. yes, you can replace milk with yogurt..

      Delete
  21. I am on 4th Day of my diet today and I do not see any weight change :( did not loose a pound. I am following it strictly from past 3 days and here is my diet chart.

    Day 1 : Fruit Day
    7:00 am - 2 glasses of water and bowl full of papaya.
    9:30 am – 1 apple and 1 bowl of water melon.
    11:00 am – drnk 330 ml of Vita Coco – coconut water
    11:15 – a glass of water
    1:00 – bowl water melon + 1 glass of water
    2:15 – bowl of water melon + 1 glass of water
    4:00- water melon +1 glass water
    5:00 - water
    7:00- bowl of water melon+ papaya + 10-15 black berries
    9:00 water

    Day 2:Veg Day
    7:30 am - Green tea
    8:30 am 1.5 boiled potato + slat + pepper +1 glass water
    10:33 – green tea two cups
    11:30 – a bow of wonder soup ( Cabbage 4 cups, Green paper 1, tomatoes 2, onion 1, carrot 1, Saute onion and green paper in half table spoon of olive oil and then added all vegs with water and simmer , boil for about 20 mins)
    12:30 a bowl of wonder soup with salt, pepper, garlic powder, seasoning.
    2:00 : Wonder soup + 1 glass Green tea
    5:00: 1 Boiled potato + 2 glass waater
    8:00 Wonder soup +2 glass water
    9:00 2 glass of water

    Day 3: Fruit + Veg day
    8:00 Green tea + 1 apple
    9:00 2 glass water
    10:00 1bowl Papaya+ 1 glass water
    1:30 Grilled veg, ( squash, cabage, baby carrot,, green pepper, onion, broccoli, cauliflower in half spoon olive oil, salt, black pepper )
    4:00 – 1 bowl of water melon + 1 glass water
    8:00 – Bowl of grilled veggies.
    9:00 2 glass of water

    Day 4: Mik + Banana Day
    7:30 a glass of water
    8:15 – 1 glass warm milk + 1 banana

    ReplyDelete
    Replies
    1. You're doing it perfect. I didn't see any fault in your diet. Most of the weight loss will happen during the first 3 days of the diet, but in your case it didn't happen (as you said). The only reason I am assuming is your activity. How active are you physically on a daily basis?

      Delete
  22. I have completed my 3 day diet.. I feel a little lighter... But i had corns on day 2 wd veges and on day 3 i took black pulses but boiled cz veged n fruits didnt complete my hunger...

    ReplyDelete
  23. Can I replace the milk for soy or almond milk? I don't drink or eat animal products...

    ReplyDelete
  24. i had headache during mid of day 1 and it continued to day 2.. i did have alot of water... so i had a cup of tea with few biscuits.. it helped with headache.. now i m continuing with diet.. will it help.. and what should we do to avoid headaches...

    ReplyDelete
    Replies
    1. To avoid headache and nausea, have multiple varieties of foods..

      ex: if you had lots of watermelon, then you'll definitely feel irritated, also resulting in nausea and headaches.. hope you get it..

      Eat variety of combinations..

      Delete
  25. Hi after this 7 day diet plan can we continue to eat with normal food habits ..... plz reply

    ReplyDelete
    Replies
    1. Like any other diet plan, you'll gain weight back if you continue your old lifestyle (food habits). So, it is advised to follow a healthy lifestyle once you reach your ideal weight in order to maintain it. So, always have 5 or 6 small meals instead of 3 large meals a day. Eat your dinner atleast 3 hours before going to bed so that it can be easily burned without turning into unwanted fat.

      So, making these small changes can make your healthier. You can also follow this 1200 cal diet in case you wanted a meal plan.

      Delete
  26. On Day 5, Can I cook Beef with Onion,Garlic,Green Chilly and Ginger?

    ReplyDelete
  27. can we eat chicken instead of beef?

    ReplyDelete
    Replies
    1. Yes, the non-veg alternative to beef in gm diet is chicken.

      Delete
  28. Replies
    1. No! Tea or coffee is not allowed during the diet. But, you can always have green tea.

      Delete
  29. I had just completed 3 day if this this.. Bt i had reduced only 1.5 kgs��... Is this fine or i m.doing some mistake

    ReplyDelete
    Replies
    1. May be you're skipping the foods or making more modifications. Pls follow the diet as it is to lose weight..

      Delete
  30. Can i eat uncooked vegies on day 4th instead of soup?

    ReplyDelete
  31. I'm on day 4 i lost 3KG already thank you so much.

    ReplyDelete
  32. Hello, Bananas have too much calories. So is it suggested to intake 6 bananas for the weight loss.. ?

    ReplyDelete
  33. Hi can I have cabbage salad instead of soup in either lunch or dinner ?

    ReplyDelete
    Replies
    1. yes, you can have it any form..no issues..

      Delete
  34. Can i take whole milk ? or Reduced Fat / Skim ?

    ReplyDelete
    Replies
    1. For better results, you can have the skim milk..

      Delete
  35. As for the banana shake, can I just consume warm milk and banana instead of making them into shakes?

    ReplyDelete
    Replies
    1. yes, you can have them as you like..the above is just a sample menu for better understanding..

      Delete
  36. HI, I am on Day 4 Break fast banana with milk, can that be a bana milk shake as I don't like milk alone and also can splenda be added?

    ReplyDelete
    Replies
    1. yes, you can have it in any form, separately or milkshake..and yes, use a no-calorie splenda if possible..

      Delete
  37. HI..
    i had taken 1 cup of milk without sugar after small dinner in my day 1,2,3 GM diet...:(
    is it ok or not?

    ReplyDelete
    Replies
    1. it is not allowed, but you'll still lose some weight, if not more....
      no issues.

      Delete
  38. I don't eat bananas any substitute for that

    ReplyDelete
  39. Can I drink "lacto-free milk"? I can't drink any milk other than lactofree.

    ReplyDelete
  40. Do we have to drink water on day 4 on banana and milk day

    As it is not mentioned
    I m on my 3rd day i have loose 3 kgs

    ReplyDelete
    Replies
    1. water should be consumed on all days..it helps your body to lose more weight by flushing out the harmful toxins..

      Delete
  41. I am on fourth day & on day 3 I had cheated the diet with a 60gm chocolate bar. My body feels light & agile now. Will eating that chocolate have drastic effect on the plan

    ReplyDelete
    Replies
    1. It will surely have some effects on your weight loss results, but you'll still lose some weight..don't worry!

      next time, do the diet without cheating..all the best :)

      Delete
  42. why is warm milk suggested for breakfast

    ReplyDelete
    Replies
    1. it is just a sample menu for easy understanding..you can have the milk in any form you like; warm, or cold or milkshake etc.. not a big deal..

      Delete
  43. Hi...My husband is diabetic. Tomorrow is his 4th day, is it ok to consume 6 bananas, will it not increase his sugar level?

    ReplyDelete
    Replies
    1. Diabetic people should not follow this diet, pls refer to the FAQs for more information.

      Delete
  44. Why gym is not allowed,? During gm diet

    ReplyDelete
    Replies
    1. Since this is a low-carb diet, you'll only get the energy that is sufficient to maintain your normal activities. And so you'll not have the energy to perform strenuous exercises during the diet (on the first 4 days to be exact). If you want, you can go to gym from 5th day onwards. no problem with that, as you'll be getting enough proteins from day 5.

      hope u get the logic here.

      Delete
  45. Please help me, can i follow this gm diet regular for 1 month?

    ReplyDelete
    Replies
    1. no, it is highly advised not to follow this diet for more than 7 days at a stretch..you can give a gap of 4 to 5 days and start it again..but never do it continuously, else you may get sick.

      Delete
  46. Is it ok to eat kiwi fruit instead of banana on 4th day?? As I can't eat banana at all??

    Some where mention about fig replacement of banana, should I eat dry fruit fig or fruit one??

    ReplyDelete
  47. i am on day 4 but no weight loss ....y?

    ReplyDelete
  48. Hi Sahantha..i m love with your blog and your dedication! Thanks a ton
    Well i m on my 4th day..I ve lost 2 kgs ..i m quite worried cz i cheated today...had few spoons of tur daal n a banana for dinner ..shud i stick to the diet..?..it was my 4 th medium sized banana of the day..

    ReplyDelete
    Replies
    1. u can skip the diet and follow it frm the start after 4 days...next time, dont cheat.

      Delete
  49. When can I check the weight b'coz it is showing different weights ?

    ReplyDelete
    Replies
    1. the perfect weigh scale is the digital scale. you can find it in either railway or bus stations.

      Delete
  50. Sahantha , I am thankful to your effort keeping on us ,and encouraging us ,Actually on every Monday i will do fasting to Lord Siva , so I cant Have Vegetable soup in AfterNoon session ,once i break my fast i will have only at Dinner, is it fine if i skip the afternoon, milk should be compulsory low fat milk or we can have any normal fat 3% milk ,i mean hertiage milk , Literally i want to loose 8 kgs Sahantha for Jan 20th as I have to attend the function ,is it possible with just walking on remaining days except when i am in day 1,2,3,4 in GM diet . i am very stress about my weight ,please help me out

    ReplyDelete
    Replies
    1. no issues with the soup..u can have it at any time you like.
      for better results, it is advised to drink only skimmed milk.

      for best results, follow the first 4 days with yoga and the next 3 days with running, aerobics..you'll definitely lose 8 kgs in 2 sessions of the gm diet..all the best :)

      Delete
  51. Hi..I'm on my Day4... Is there any substitute for cabbage soup...

    ReplyDelete
    Replies
    1. u can have the veg salad with the same ingredients..

      Delete
  52. I completed 3 days but dint had tomatoes at all..so shud I continue??
    Also I had tea 2days

    ReplyDelete
    Replies
    1. if u lost at least 1.5 kgs in these 3 days, then continue the rest of the diet, else skip and resume from the beginning after a gap of 3 days,.

      Delete
  53. Hie mam I have to lose at least 30 kg to be at my ideal wt.. Hw many times in a month can i follow this diet to attain my wt in 4 to 6 months

    ReplyDelete
    Replies
    1. for such a huge weight loss target, you should not only depend on the diet, but also plan a proper food lifestyle and exercise routine. It is better to contact a dietician, who will put u on a strict diet regime for better results...

      Delete
  54. can I use toned milk instead of skimmed milk???

    ReplyDelete
  55. hi sahantha...i am on the 4 days now, and i dont like milk, can i replace it with soya bean milk?and i have grill my banana and eat that with my home made dressing at least i use 3 spoon of canola oil, is it OK?

    ReplyDelete
    Replies
    1. soya milk is fine..but no dressing pls..

      Delete
  56. Shall we take soya milk instead of skimmed mill?

    ReplyDelete
  57. Hi Sahantha,
    Is it compulsory that we should have skimmed milk?Can i drink whole milk?If no can i make whole milk into skimmed milk from home?

    ReplyDelete
  58. Sahantha , I am thankful to your effort keeping on us ,and encouraging us
    i am in day 4 and i have probelems in motion is not regular for these 3 days
    is that will get adjusted today by having this banana and milk ? pls suggest

    ReplyDelete
    Replies
    1. yes..it is very common and the banana day will solve ur problem..don't worry

      Delete
  59. Great Diet Program. On my third day and I already lost 4 lbs. Waiting for my 7th day result. Thanks for the detailed diet program.

    ReplyDelete
  60. Hi! I accidentally had 1 banana on the evening of day 2.... Will this affect the diet?

    ReplyDelete
    Replies
    1. yes, since it is the 2nd day..pls restart ur diet.

      Delete
  61. today is my 4th day and i have already lost 1and half kg weight is it ok for day 4.

    ReplyDelete
    Replies
    1. Yes! the weight loss results varies from individual to another depending on how he does it.

      Delete
  62. Can I have Neera on day 4 as it is rich in potassium?


    http://coconutboard.nic.in/tendnutr.htm

    ReplyDelete
  63. Hi I've completed day 3 and find no weight loss at all

    ReplyDelete
  64. Sahantha .im reading your diet plan but i have little problem with day 2 diet as i dont eat vegetable . and mostly all of them .so it is okay if i skip day 2 and make day 1 foods as my day 2 foods .i mean i will eat only fruit for 2 days.

    or you have better diet plan for me . only fruits thanks

    ReplyDelete
  65. Good Morning, I am on day 4. I did my milk shake but abit dilute. i did 2glasses of ice, 3bananas and a litre of milk. But wil take only the 500ml of the required. Will this affect my weight loss plan. My cabbage soup i end up eating everything hope its ok. what can i replace raisins with is it day 6

    ReplyDelete
    Replies
    1. It will not affect your weight loss unltil you don't add sugar or sweeteners..cabbage soup can be had on all days..

      Delete
    2. hi , i have lost 1.3kg by day 3, am in day 4 today, i can feel sme tissues pain on the side of the abdomens, isthis normal ? please advise

      Delete
    3. No, it is not normal. headaches and nausea can be see though..pls contact ur doc immediately..

      Delete
  66. Is it allowed to take weight loss pills at the same time as this diet ?

    ReplyDelete
  67. For the cabbage soup, may I substitute the green peppers for zucchini and carrots along with the other ingredients advised?

    ReplyDelete
  68. On my 4th day now and not shedding even a single pound. I an strictly following the diet plan...

    ReplyDelete
  69. Hi, Today is my Day 4 of GM Diet. I have lost 8 lbs till now. Just wondering generally how much one can expect to lose in rest of the days if followed it properly. Thanks.

    ReplyDelete
    Replies
    1. anywhere from 10 to 15 pounds in total 7 days..

      Delete
  70. Hi Sahantha, can we have flavored milk example chocolate or vanilla, etc...as I really cant take the plain milk taste... and is there any replacement for tomato? Your advice will be much appreciated!!

    ReplyDelete
    Replies
    1. No way! it will pump up the calories..
      there is no better alternative to tomatoes....simply, avoid the tomato...

      Delete
    2. I don't like bananas at all. Can I just have milk during the day and skip bananas ?

      Delete
    3. You shouldn't skip the foods, else you'll not get the benefits of the diet...if you're allergic to bananas, then replace them with Kiwis or figs..

      Delete
  71. Hi. I'm following GM diet. Im on day 2. However, there is a party tonight i have to join. I will destroy day 2 with foods and alcohol. So can i start over GM diet tomorrow? I will begin the GM routine with day 1 tomorrow. Is it ok for my health?
    Thank you!

    ReplyDelete
  72. Can i have coffee without sugar on day 4 ?? Thank you...

    ReplyDelete
  73. can we add zero calorie sucralose sweetener to milk on day 4?

    ReplyDelete
  74. My period started on day 4 of the diet. I have chosen to go on. Is that ok or should I stop?

    ReplyDelete
  75. My period started on day 4 of the diet. Should I go on or start all over later?

    ReplyDelete
  76. Hi, I'm on day 4 and have been losing 1kg each day. Is that too drastic?

    ReplyDelete
  77. Hi
    Am on my day 3 diet and already my husband noticed change in my body
    Thank u
    Can I have sugar with milk on day 4
    Plain milk sucks

    ReplyDelete