The GM Diet Plan for Weight Loss – A Beginner’s Guide

The GM Diet Plan is currently one of the world’s popular low-calorie diets that promises to help you lose weight quickly, up to 10-15 pounds/5-7 kgs in just 1 week.

The General Motors Diet is also free.

You’ll be eating permitted foods from different food groups each day without any limitations.

There is no need to purchase any diet books, expensive foods or supplements in order to follow the 7 days diet plan.

But does the GM Motors diet actually work? Is it sustainable?

In this guide, we shall find out everything about the GM diet program with pros and cons.

What is the GM Diet Chart?

Coming to the history of the General Motors Diet, it is a 7 day weight loss program developed by the General Motors Corp to help keep their employees fit and healthy.

7 Days GM Diet Menu for Weight Loss
GM Diet Menu includes lots of low calorie fruits and vegetables with high nutrient value and fiber content.

It was developed by the GM Motors in collaboration with the FDA and US Department of Agriculture. They’ve even tested it at the Johns Hopkins Research Center in 1985 before giving it a final approval.

Ever since the employees started getting benefited from the positive effects of the diet, it became very popular throughout the world with different names – ‘the gm diet’, ‘the general motors diet’,the cabbage soup diet’, and ‘the sacred heart diet’.

The diet plan works on the principle that the foods you eat will burn more calories than they provide for your body. This causes a negative caloric effect in the body and thus help in losing weight naturally without any exercise.

Is the General Motors Diet Safe & Healthy?

Like for every other diet plan, there are some demerits of the GM diet, which we shall discuss in the later part of this article.

One thing you should know is that it is people who’ve successfully completed the GM Motors diet will no longer find the fast foods appealing, which is a good sign.

This is because their body gets used to eating healthy and that motivates them to stay on a healthy lifestyle forever.

Fortunately, unlike other diets, this diet is not too restrictive. There are several modified versions of the GM diet, which include – Vegetarian and Indian GM Diet.

Does the GM Diet Really Work?

The GM Motors diet is actually followed over a 7 day period. For the first 3 days, you’ll be eating low calorie foods such as fruits and vegetables for breakfast, lunch and dinner.

Total calorie intake during these 3 days period would be roughly 1000 calories to 1200 calories per day.

It provides you required energy to survive for the day while attacking your fat stores for the deficit.

From the 4th day till 7th, you’ll be eating some protein rich foods along with some carbs in the form of brown rice, bananas, milk etc…

The proponents of this diet claim that you can repeat this diet multiple times with a gap of 5 days until you reach your target weight.

But, does it work?

Well, the GM diet promotes decent weight loss results in multiple ways, such as:

  • It encourages people to consume more fruits and vegetables, which is definitely a healthy habit. Since, these food items are low in calories and high in nutrient value, you’ll likely to lose weight naturally.
  • It does not permit the consumption of refined carbs such as fast food or packaged foods which are high in calories and does not contain any nutrients.
  • It does not allow consumption of processed foods or those with added sugars.
  • It lowers the daily calorie consumption of the person, thereby helping in natural weight loss.

The elimination of excess toxins make you feel light and energetic by the end of the program.

Bottom Line: Most of the weight is lost during the first 3 days and you’ll see a little less weight loss on the remaining days. Overall, people who follow the diet strictly would see a loss of 10 to 17 pounds easily without any exercise.

Please note that not all individuals are equal and hence the results may vary depending on the person’s body type, age, habits and metabolism.

GM Diet Benefits

There are many health benefits when it comes to following the GM diet program.

1.Consumption Healthy Fruits & Vegetables

Fruits and Veggies are the primary foods on the general motors diet. They are extremely low in calories and high in fiber content, which makes you feel fuller for long periods of time, thereby suppresses fat accumulation in your body.

Foods that you eat on the GM diet menu are either low in calories or foods that burn more calories than they provide.

So, either way, you’ll likely to burn fat due to calorie restriction.

2.Less Sugar Content

The only sugar you get on this diet is the ‘fructose’ through consumption of fruits.

No other food item contains any sugar content

3.Body Detoxification

Apart from limiting yourself to eat healthy foods and staying away from junk foods, you’re also drinking lots of water which enables your body to experience detoxification (removal of excess toxins and wastes).

4.Boosts Metabolism

Eating healthy foods, drinking enough water and taking proper rest will automatically boost your metabolism and as you know, the higher the metabolism is, the higher the amount of calories you’ll burn to lose weight fast.

5.Improves Digestion

A healthy gut plays a crucial role when it comes to losing weight naturally.

The foods you eat on the 7 day diet menu are high in fiber content, which improves your bowel movement. It helps in easy digestion.

6.Improved Quality and Appearance of the Skin

By the time you complete the GM diet 7 days program, you’ll see an improvement in the appearance of your skin.

It will glow naturally due to detoxification and better digestion.

Bottom Line: The General Motors diet aids weight loss by flushing out toxins from your body, improving digestion, boosting metabolism, and allowing you to create a calorie deficit without hurting your body.

Side Effects of the GM Diet

Although, you’re likely to lose weight fast in a span of just 1 week, the GM diet does come with some risks, which include:

1.Lack of Some Nutrients

Though you’re eating different food groups, you’ll be missing on the healthy fats and protein during the first 3 days of the diet.

Unsaturated fats, such as Salmon, Walnuts, Avocados etc…help in improving the good cholesterol and offer many other health benefits.

So, people who’re following the GM diet menu for prolonged periods of time will likely to not get enough protein and good fats.

In a 6-month study conducted with 65 volunteers, people who’re put on a high-protein diet have lost 3.8 kgs (8.4 pounds) more than those that consumed high-carb foods.

It is also proved that protein consumption is linked with decreased appetite and enhanced fat loss.

But, if you’re just doing it for a week to lose those few extra pounds for an upcoming occasion, then it won’t be a big problem.

2.Short-term Weight Loss Results

As we’ve discussed above, the GM diet program is not a sustainable weight loss diet strategy. You’ll likely gain weight once you’re back to your regular eating habits.

3.Other risks include:

  • Muscle weakness – During the initial 3 days, you’ll not be getting any protein and hence it results in muscle weakness. So, bodybuilders should stay away from this diet.
  • Dehydration – As the body uses fluids to foster metabolism, you’ll likely to suffer from incessant thirst and dehydration. So, drink plenty of water.
  • Headaches – Since your body uses all the stored carbs and available protein in the muscles while on the 7 day diet, it leads to the generation of toxic substances that can cause headaches.
  • Fatigue – Drink lots of water to avoid hunger cravings.
  • Poor physical performance while doing workouts – The stored glycogen (simple carbs) are utilized to sustain the bodily functions due to the limit of carbohydrates and low calorie consumption. So, you’ll likely to perform poorly when it comes to exercise.

Summary: So, the GM diet should always be used as a detoxification diet more than a pure weight loss diet. You can follow the diet plan to lose those extra few pounds for an upcoming event or vacation. Always, follow a healthy, well-balanced diet plan along with strength training to get permanent weight loss results.

Follow the GM Diet Plan for Weight Loss in 7 Days

The GM diet meal plan emphasizes more on eating complex carbs along with low-calorie food groups.

When combined with adequate water intake, you’ll see that your body is detoxifying itself and as a result, you’ll lose some weight.

Let us now look at what you have to eat on each day of the GM Motors diet.

The GM Diet Plan for Weight Loss in a Week without Exercise
A Low Calorie Diet with Nutrient Dense Food Choices that help you lose weight in 7 days naturally

This is the sample day-by-day meal chart for the whole week. You should aim to drink at least 8 to 12 glasses of water every day for best results.

Cabbage soup aka wonder soup can be had on all days or whenever you feel hungry. But, limit the intake of the soup to just 2 or 3 bowls and not more than that.

Day 1 – Just Fruits

You can eat all varieties of fruits, except bananas on the first day.

There is no limit on the quantity of fruits you can consume today.

For better weight loss results on the GM Motors diet, it is recommended that you eat lots of melon today. It would give a huge boost to your goal.

GM Diet Day 1 – Sample Meal Plan

TimeMeal
Breakfast @ 8 am1 bowl of watermelon
Morning Snacks @ 10.30 am1 Apple
Lunch @ 12.30 pm1 small bowl of Papaya or muskmelon
Evening Snacks @ 4 pm1 bowl of cantaloupe or orange
Dinner @ 6.30 pm1 Guava/orange
Before Bedtime Snacks @ 8.30 pm1 bowl of watermelon

Day 2 – Just Vegetables

Today, you can have all varieties of vegetables (no fruits) in either raw or cooked form.

No restriction on the quantity. But, the potato should be limited to breakfast.

It provides your body with enough carbohydrates (energy) for the whole day.

On the other hand, you get all the essential nutrients and fiber from the vegetables. Fortunately, they’re all low in calories. So, eat to your heart’s content.

GM Diet Day 2 – Sample Meal Plan

TimeMeal
Breakfast @ 8 am2 small or 1 large boiled Potato
Morning Snacks @ 10.30 am2 Carrots
Lunch @ 12.30 pm1 bowl of Cabbage Soup aka Wonder Soup
Evening Snacks @ 4 pm2 to 3 Cherry Tomatoes
Dinner @ 6.30 pm1 cup of boiled broccoli & green peas
Before Bedtime Snacks @ 8.30 pm1/3 cucumber

Day 3 – Fruits & Vegetables

Today is a blend of day 1 and 2.

You can eat both fruits and veggies on this day, except bananas and potatoes.

Since you’re already getting carbs from fruits, you can avoid potatoes.

By this day, your body is all prepared to start burning the extra pounds that were accumulated all these years through eating junk foods.

GM Diet Day 3 – Sample Meal Plan

TimeMeal
Breakfast @ 8 am1 bowl of Watermelon
Morning Snacks @ 10.30 am1 Apple or ½ pineapple
Lunch @ 12.30 pm1 bowl of Cabbage Soup aka Wonder Soup
Evening Snacks @ 4 pm2 to 3 Cherry Tomatoes
Dinner @ 6.30 pm1 cup of boiled broccoli & green peas
Before Bedtime Snacks @ 8.30 pm1/3 cucumber

Day 4 – Bananas & Milk

On the fourth day of the GM diet, you can eat bananas and milk.

The restriction actually starts from this day onward.

You’re allowed to eat up to 8 small or 6 large bananas and 3 glasses (250 ml each) of milk (skim milk preferred) on this day.

While the bananas are rich in Potassium and sodium, you get calcium from the milk.

GM Diet Day 4 – Sample Meal Plan

TimeMeal
Breakfast @ 8 am2 large bananas with 1 glass of skim milk
Morning Snacks @ 10.30 amCabbage soup
Lunch @ 12.30 pm2 large bananas with 1 glass of skim milk
Evening Snacks @ 4 pmCabbage soup
Dinner @ 6.30 pm2 large bananas with 1 glass of skim milk
Before Bedtime Snacks @ 8.30 pmNothing

Day 5 – Meat/Fish/Eggs/Paneer & Tomatoes

Today is a big day for the non-vegetarian diet followers as they can have beef/chicken/fish along with tomatoes.

You’re allowed to eat 6 whole tomatoes and two 10 oz portions of meat.

There is no alternative for the tomatoes and all of them have to be eaten. You get fiber from tomatoes, which help in digestion.

Fortunately, you don’t have to eat all the beef. Just go with your choice. The meat will provide iron and protein.

If you’re a vegetarian dieter, you can replace the meat with cottage cheese (Paneer) or brown rice, and 6 tomatoes.

P.S: If you don’t like the tomatoes raw, prepare the tomato soup aka power soup with 6 tomatoes and have it instead.

Since, you’re getting extra protein on this day, it is suggested to increase your water intake by 2 glasses i.e., 10 to 12 glasses a day. Water helps your body cleanse itself of the uric acid.

GM Diet Day 5 – Sample Meal Plan for Veg/Non-Vegetarians

TimeMeal
Breakfast @ 9 am3 whole tomatoes
Lunch @ 1 pm10oz or 250 gms meat/chicken/fish/paneer with 1 whole tomato
Dinner @ 6 pmTomato soup aka Power soup

If you love eggs, you can have up to 6 eggs in place of meat or paneer.

Day 6 – Meat/Fish/Eggs/Paneer & Vegetables

Beef/Chicken/Fish/Eggs and Vegetables. You can skip tomatoes on this day.

Two 10 oz portions of meat (chicken/beef/fish) and unlimited quantities of veggies (no potatoes).

Vegetarian GM diet followers can replace meat with cottage cheese (Indian paneer) and vegetables.

By this day, you would feel a lot of difference in your appearance and body weight. You also get to enjoy this diet more.

GM Diet Day 6 – Sample Meal Plan for Veg/Non-Vegetarians

TimeMeal
Breakfast @ 9 amBrussel Sprouts and Veg Salad (excluding tomatoes)
Lunch @ 1 pm10oz or 250 gms meat/chicken/fish/paneer/6 eggs
Dinner @ 6 pmCabbage soup

Day 7 – Brown Rice, Fruit Juices & Vegetables

On the last day of the GM diet menu, you can eat brown rice, fruit juice and unlimited quantity of vegetables.

I prefer preparing the brown rice pulao with sprouts & tomatoes on this day, as it is both delicious and nutritious.

GM Diet Day 7 – Sample Meal Plan

TimeMeal
Breakfast @ 9 amA large bowl of watermelon
Lunch @ 1 pm1 bowl of brown rice pulao with Paneer (Indian cheese) and 1 glass fruit juice
Dinner @ 6 pm1 bowl of brown rice with mixed vegetables and 1 glass fruit juice

After following the seven days diet successfully, you’ll notice that your weight is reduced by a minimum of 10 pounds when compared to the day before starting the diet.

Your body has completely cleansed and flushed out all the impurities, thereby making you lighter than before.

Bottom Line: The first 3 days of the General Motors weight loss diet have no restriction on the quantity. However, you’re not allowed to eat more than the suggested quantity on the remaining days for better weight loss results.

How to Prepare for the GM Diet Program?

Starting a diet to lose weight is not an easy task.

You should be well prepared beforehand by getting all ingredients correct i.e., pack your refrigerator with all the suggested foods on this diet the day before starting the diet.

This will help you stay focused on the diet.

Also, throw away any remaining junk foods kept in the house. Consuming such unhealthy foods will spoil your diet.

Just the night before starting the diet, have a wholesome dinner as you’ll have enough strength to start the gm motors diet without any hunger pangs.

This one tip has helped many people complete the diet successfully without dropping in the middle.

Additional Foods Allowed on the GM Diet Menu

There are a few substitutions allowed on the 7 days diet plan, but the alternative foods must contain a similar number of calories and nutrients.

For example, you can swap regular milk for soy milk, figs for bananas, beef for chicken or fish, beef for cottage cheese etc…

Unfortunately, there is no better alternative to tomatoes. It is a must on this diet.

Along with the suggested foods, you can have the Green tea (without sugar or sweetener) (or) Black Coffee (w/o sugar) (or) Sprouts (in limited quantities) (or) Nuts (handful).

Choose either 1 of these additional foods per day to stay under the calorie limits.

Foods to Avoid on the GM Diet Plan

Water is the only recommended beverage on this diet plan. Avoid alcoholic drinks and diet sodas. They contain nothing but empty calories. Black tea, Black Coffee, Green Tea, Club Soda is allowed but in moderation.

Stay away from beans (kidney, lima, pinto etc..) as they’re high in calorie content.

All junk foods, white rice, flour, pasta, sugar etc…are not allowed.

Wonder Soup Recipe

The cabbage soup is an integral part of the GM diet program, without which the effectiveness of the diet is not up to the mark.

Ingredients (serves 2):

  • 1 Cabbage
  • 3 medium-sized Tomatoes
  • 1 large Carrot
  • 2 large Onions
  • 2 Green Peppers
  • A bunch of Celery
  • Half a liter of water

Preparation (15 minutes):

  1. Place a pressure cooker without lid and fry the chopped onions and peppers using olive oil until they turn mild brown.
  2. Now, add the cut tomatoes, celery, carrot and cabbage into the pot along with ½ liter water.
  3. Next, add some salt and chili powder to taste.
  4. Place the lid of the pressure cooker, leave for 5 to 6 whistles, then switch it off and leave to rest.
  5. Once done, take the soup into a bowl, add pepper for extra flavor and have it.

Is the GM Diet Plan Safe & Effective?

Over the past few years, the General Motors diet chart has become very popular among the people who are desperately trying to lose weight naturally.

However, there are still a few people who question the effectiveness of this diet program.

Based on the several reviews from real people who’ve tried the 7 days GM diet, it was proved to be effective in getting rid of those excess pounds at a much faster rate, i.e. at least 10 pounds (4 Kilos) a week.

Whereas, the normal weight loss diets will only help you to lose 1 or 2 pounds per week, which makes the GM diet plan more powerful than the other fad diets.

All this diet include is raw fruits, raw/boiled vegetables and reduced intake of meat in those 7 days of the diet.

In order to increase the effectiveness of the 1 week diet, the experts suggest that you should supplement your diet with a regular exercise routine which just takes 10 minutes of your daily routine.

This is because if you work out for at least 10 minutes every day, then your body’s metabolism would be improved, thus letting you shed more weight in the same 7 day span.

However, it is only advised to practice low-intensity workouts like the Yoga and lightweight exercises, because you’ll be having less strength (due to low carbs) to perform such strenuous activities while on the low carb diet.

Note: Even though, you’ve lost weight by following the GM diet, it may increase again after you’ve shifted to your regular unhealthy eating habits. So, it is advised to follow a low carb high protein diet in order to maintain the lost weight or to lose additional pounds.

Frequently Asked Questions

We’re listing only the most important questions asked by the users in this article. For more specific & detailed question & answers, you can visit our GM diet FAQs page.

How much weight can you lose on the GM diet in a week?

Most GM diet practitioners have lost a minimum of 5 kgs (10 pounds) to a maximum of 7 kgs (15 pounds) after following it strictly for 7 days without fail.

What to eat after the completion of GM diet?

You should leave aside all your bad and unhealthy eating habits and stick to a well-balanced diet plan to maintain your lost weight.

Does the GM diet help in reducing belly fat?

Well, no diet or exercise guarantees spot reduction. You’ll lose your overall weight and belly fat is just an add-on in your journey.

Should I drink GM diet soup every day or can i Skip it?

Well, the miraculous soup made of cabbage, carrots and tomatoes is highly nutritious, tasty and low in calories. It can/should be had on all days or even after the completion of the diet. I personally skip my dinner and replace it with the wonder soup for added benefits.

Why I am not losing weight on the GM diet?

Weight loss or gain depends on several factors like genes, age, gender, current weight, muscle mass, activities etc… Some people may lose more weight compared to others. It doesn’t mean that the GM diet is at fault.

Doing it the diet continuously also might be a reason as it will slow down your metabolism and prevents you from losing weight further.

How many times can I follow the GM diet in a month?

Well, you should not repeat the diet immediately after completing the 7 days program. Try to limit the diet to once a month for best results or else you’ll be losing on the health benefits of the diet.

Can we cheat in GM diet?

Well, cheating is not the best idea if you wanted to lose weight naturally. Please stick to the diet as much as you can for best results.

What is the substitute for tomatoes in the GM diet?

I don’t suggest replacing the tomatoes on the diet as there is no better replacement for them. However, if you insist, butternut squash is the closest alternative for tomatoes.

Can I eat sprouts during GM diet?

No! Though sprouts are healthy, you cannot eat them while on the GM diet as they contain lots of protein, which is not suggested during the first 4 days of the program.

Can I have eggs on the GM diet?

Yes, you can have the eggs, only in boiled form, on days 5 and 6.

Can I consume salt while on the GM diet?

Yes, salt, especially sea salt, is very essential to prevent electrolyte imbalance. But, do not over do it. Add just a pinch of it in your recipes.

Is GM diet good for Thyroid patients?

People with hypothyroidism will generally have slower metabolism and they need a well-balanced nutrient dense diet. Following the GM diet is not suggested in such cases.

Is GM diet harmful?

Well, the diet includes consumption of only healthy food groups in recommended quantities. Though it is not a good long-term weight loss solution, the GM diet isn’t harmful to try.

Can pregnant women follow the GM diet?

Pregnant or nursing women will have special needs as they need to eat for themselves as well as the child. So, following an extremely low calorie diet like the GM diet is not suggested.

They may however follow the diet after stopping breastfeeding for their infant bay.

How can I drop 20 pounds in a week?

Well, Sorry! It is not healthy to lose so much weight in just 7 days. It is only possible if you’re extremely obese as the initial water weight will be lost while you diet.

Aim to 2 to 3 kgs per week if you’re obese and 1 to 2 kgs per week if you’re just overweight. Anything more than that figure is not sustainable.

Conclusion: Is the GM Diet for you?

Well, many people have seen amazing weight loss results on the GM diet plan and so it may work for you as well.

However, only consider it when you need to lose weight quickly for an upcoming event and don’t think of it as a long-term weight loss strategy.

In that case, you can try the low-carb high protein diet plan along with strength training for permanent weight loss results.

Hope you get the point. For more queries related to the diet, please drop a message in our comments box below and we always love to answer them.

7 Days GM Diet Chart (Infographic)

GM diet chart for weight loss in 7 days

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