Best GM diet plan for weight loss chart pdf for 7 days

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Best GM diet plan for weight loss chart pdf for 7 days

The original gm diet plan for weight loss chart pdf was developed in 1985 by General Motors with the help of the Food and Drug Administration and the United States Department of Agriculture. The idea was to make these employees healthy, and in the process, improve workforce productivity. The initial results were impressive. Workers lost significant weight in just one week and showed better efficiency, energy, and confidence.

While the GM diet plan for weight loss chart pdf for Weight Loss was considered a success and is considered easy to follow, most nutritionists do not recommend that you follow it. Although it leads to immediate weight loss, the diet has many side effects which we will discuss later in the article.

At HealthifyMe, we believe that one should follow a balanced diet, helping the body absorb essential nutrients as well as lose weight. If you are 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.

GM diet plan for weight loss chart pdf for 7 days in cheap Price

The GM Diet Plan focuses on ensuring the consumption of low-calorie foods as well as complex carbs. With an increase in water intake, it can lead to significant weight loss in a span of one week. The idea is to limit a weekly diet to only fruits, vegetables, brown rice, and chicken. Initially, the plan designed for employees of General Motors is given below.

DayMeal
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

In the above-given table, you can get all the 7-day diet Plan Chart ad Follow easily and download this in pdf format to follow this diet chart in your daily routine.

7  day GM diet plan for weight loss chart pdf click here to Download

 

 

GM diet plan for weight loss chart pdf Indian Edition

The Indian version of the GM diet plan for weight loss will not change much from the original version. While the original GM diet allows the consumption of meat in the form of beef, it has to be replaced in India as a large proportion of the population does not consume beef.

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

GM diet plan for weight loss chart pdf day 1

TimeMeal
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
The above given Diet plan Chart is for Day 1

Start the diet by consuming as many fruits as you want on the first day. There are no specific instructions as to when to eat them. However, watermelons and oysters are highly recommended because they contain high amounts of fiber. You can also include apples, oranges, and papaya in your diet.

Another important part of the diet will be to consume 8 to 12 glasses of water a day. Stay hungry at any time of the day. If you feel hungry at any time, feel free to eat some fruit, and satisfy your hunger.

These fiber-rich and low-fat foods keep a person full for a long time, which reduces a person's calorie intake. High water intake will work to flush out toxins from the body and prepare for the rest of the diet.

One day, avoid any kind of vegetables altogether. Between fruits, it is ideal to stay away from bananas. Due to the monotony of food, one should still feel a little at ease in it. Sticking to the plan, and feeling energized and energetic.

GM diet plan for weight loss chart pdf day 2

TimeMeal
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
In above-given table diet chart plan for the day 2

gm diet plan chart pdf

The second day of the GM diet involves eating only vegetables. These vegetables can be consumed, or they can be cooked to make them delicious. Ensure that no oil is included in their preparation.

While deep frying potatoes, or even packets of chips of your favorite brand, may not be allowed, if you are hungry you can snack on vegetables at any time of the day. If absolutely necessary, olive oil or butter can be used for flavoring.

Vegetables contain all the nutrients you need to maintain your body. You are filled with essential carbs from potatoes, protein from peas, and carrots and beans with fiber and all the necessary vitamins. After a relatively low carb day, it will help restore the carbohydrate content in the body. In return, this will provide you with enough energy to keep the diet going. Unlike the first day, you should stay away from fruits completely for 2 days.

GM diet plan for weight loss chart pdf diet day 3

TimeMeal
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

On the third day of the diet, a combination of fruits and vegetables should be avoided. These foods may be the same as those eaten in the first two days. The foods that should be avoided are only potatoes and bananas.

Half of the week, your body starts adjusting to the new diet. Only one day after eating vegetables, the fruit will be welcome additions. The combination of fruits and vegetables also provides high fiber and protein benefits to the body.

To remove all the toxins from the body, you need to include 8 to 12 glasses of water. On the third day, you can also include GM diet soup in your diet. Apart from replenishing your body, and giving the body all the nutrients it needs, this variety will also help satisfy your taste buds and break the monotony of the first two days. Banana and potato should be avoided on this day.

GM diet plan for weight loss chart pdf diet day 4

TimeMeal
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
In above-given table GM diet chart for Day 4

Bananas that were avoided in the first three days can finally be eaten on the fourth day. 8 bananas should be consumed during the day. Consumption can be divided into meal and breakfast times of the day. In addition, each should consume a large glass of milk for breakfast, lunch, and dinner. If it becomes monotonous, a bowl of soup may be included in the diet.

Bananas are rich in pectin, and therefore, they help in digestion. They provide a body with the immediate energy they need. In addition to being low in salt, they are also high in potassium. Additionally, milk consumption is also a great source of potassium and calcium on this day. Thanks to being fortified with vitamin D, milk further helps to strengthen bones.

On day 4, snacking on fruits other than bananas should be avoided. Potatoes and sweet potato should also be ignored. You can also make bananas and milk substitutes with figs and soy milk.

GM diet plan for weight loss chart pdf diet day 5

TimeMeal
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 

In above-given table GM diet chart for day 5

On day 5, vegetarians may choose to eat a bowl of brown rice, while consuming a lean protein source such as non-vegetarian fish or chicken breast. In addition, 6 large tomatoes should also be eaten.

While vegetarians may eat a bowl of brown rice for lunch, care must be taken to ensure that minimal oil is used for cooking. Combat the high amount of uric acid that your body will produce by drinking 15 glasses of water daily. Non-vegetarians can eat about 500 grams of baked or lightly fried skinless chicken with 6 tomatoes.

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

It is important to avoid potatoes and sweet potatoes among vegetables, and bananas among fruits that were recommended in the first week. A GM diet can also be a bowl of food as part of a mid-morning or evening breakfast.

GM diet plan for weight loss chart pdf day 6

TimeMeal
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 veggiesChicken/cottage cheese

In the above-given table GM diet Chart Plan for Day 6

For day 6 of the GM diet, a person needs cooked or unripe vegetables. Vegetarians may opt for a cup of brown rice, while non-vegetarians may include a lean protein source such as 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 cooked or uncooked vegetables. It should be ensured that the vegetables are boiled and not fried. There should not be any heavy dressing in the salad.

Non-vegetarians can consume up to 500 grams of uncooked chicken along with vegetables in addition to tomatoes and potatoes. In addition to the previous day foods, a mixture of 6 days vegetables also provides the body with the necessary fiber.

Ideally, everyone should avoid all fruits with potatoes and sweet potatoes. On the sixth day, with weight loss is now visible.

GM diet plan for weight loss chart pdf day 7

TimeMeal
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
In above-given table GM diet Chart for day 7

On the last day of the 7-day plan, a cup of brown rice, an assortment of vegetables, and fruit juice will be required. For lunch, you can eat a bowl of boiled vegetables with a cup of brown rice. To supplement nutrient-rich vegetables, drink sugarless fruit juice after every meal or breakfast.

Rice and vegetables provide some essential energy to the body to keep the body perfect throughout the day. Fruit juice will help flush out toxins from the system.

Along with the last 6 days, some foods should also be avoided on the seventh day. It is advisable to stay away from vegetables like potatoes and sweet potatoes, while fruits like banana, cherry, mango, and pear should also be avoided.

Healthy GM diet plan for weight loss chart pdf Soup Recipe

GM diet soup is an important part of the diet. It can be consumed in relatively high amounts on any given day, to ensure that one does not go hungry.

Ingredients used in Soup

  1. A cabbage
  2. Three medium-sized tomatoes
  3. Six large onions
  4. Two green chilies
  5. A bunch of celery
  6. Half liter water

The preparation for Soup Recipe

Chop onions and peppers. Place them in a pot and pour them in olive oil until they turn light brown.
Then, chop tomatoes, celery, and cabbage. Now, add them to the pot with water.
The soup takes about 60 minutes to cook. Vegetables should be boiled and left to boil. Now, season the soup with some salt and pepper and enjoy a bowl of delicious soup.

GM diet plan for weight loss chart pdf side effects

The GM diet is popular worldwide. However, they have many side effects that need to be considered once before following the diet.

Although a diet can help you lose weight quickly, it is high in fiber but low in protein, carbs, and fat. Because of this, your body does not get the nutrients it needs.
The GM diet plan for weight loss can cause metabolic depression in your body. Although you cannot lose weight initially, it will make it difficult to maintain your body weight.
The body will use all the fluids in the diet for metabolism. Therefore, diet can cause dehydration.
Other possible side effects of the GM diet plan for weight loss include weakness, headache, and loss of appetite.

Expert review

The GM diet is a casual diet that goes against the principles of a balanced diet. Although the weight loss or results are very quick and obvious, the long-term effects are more harmful. As you go through a drastic change in your regular eating routine, body weight decreases, and when you resume your normal diet, one of the more weight is lost, the more they lose.

I personally believe that you do not need any diet to stop eating regular staples every day. Weight management requires a constant diet and a balanced diet with all nutrients. Avoid following an unrealistic diet that requires extra effort to completely change your lifestyle, and put equal effort into balancing your daily diet. This will help maintain a good lifestyle change, and ensure permanent weight management.

Summary of GM diet plan for weight loss chart pdf

By focusing on the consumption of complex carbs and low-calorie foods, the gm diet plan for weight loss almost guarantees weight loss. However, following the gm diet plan for weight loss could lead to an individual not receiving the nutrients they require. In addition to that, it could also make it difficult to maintain one’s body weight after the diet has helped one lose weight.

Read more:- Yoga for Weight Loss

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