The 7 Days GM Diet plan for Weight loss is a long-effective dietary approach through a 7 day low-calorie diet that assures a rapid weight loss and detoxification of the body. The diet includes a wonderful mix of fruits, vegetables, lean protein and meats along with water being an essential part of it. A 7 days GM diet plan for weight loss is the perfect meal plan to start a healthier lifestyle and lose significant kilos in the process. Lets learn about 7 Days GM Diet Plan.in more details and how it can help one achieve their weight loss goals.
Which Diet plan helps lose weight in 7 days?
Losing weight in 7 days needs an approach that is effectively structured and reflects discipline with a balanced diet plan along with a set of exercises. The 7 days GM diet plan for weight loss is the best way to achieve effective weight loss as the diet involves a perfect balance of low calorie nutrient-dense foods which helps to shed kilos and also detoxifies your body. While following the diet, its is also essential to stay hydrated, avoid processed and packaged foods as they are rich in sugar and salt along with practicing regular exercises. It is also important to monitor one’s progress and consult a healthcare professional to channel a safe and effective weight loss journey. Although, the diet is a short term approach, it also brings positive changes to overall lifestyle and promotes healthy eating habits leading to sustainable results. The GM diet plan can also be the answer to How to lose 7 kg in a week.
What is a GM Diet?
The GM diet plan also pronounced as General Motors plan whose origins are assumed to be traced back to the 1980s by General Motors to move their employees to lose weight. Although, whether the assumption is true or not still remains to be verified, however, the diet plan stands to be one of the most effective short term approaches to shed substantial kilos. The GM diet is a 7 day diet plan consisting of Low calorie foods that can help attain rapid weight loss.each day has been broken into a structural pattern making balanced place for fruits, vegetables, lean proteins, meat, grains along with maintaining proper hydration. The diet restricts crabs or fats and promotes water intake along with a fair bit of exercise.
Here’s a 7 day GM Diet plan for weight loss:
Day 1: Fruits only (except bananas).
Day 2: Vegetables only, either raw or cooked. Starchy vegetables like potatoes are avoided.
Day 3: A combination of fruits and vegetables, excluding bananas and starchy vegetables.
Day 4: Bananas and milk, along with a vegetable soup.
Day 5: Chicken (or vegetarian protein sources like tofu), along with tomatoes.
Day 6: Chicken (or tofu) and vegetables.
Day 7: Brown rice, fruit juices, and vegetables.
7 days GM Diet Plan
The GM diet plan includes foods low in calories including vegetables and fruits rich which can create calorie deficit. The diet also includes a considerable number of “negative-calorie foods” which are items that utilize more calories to get digested than they provide to the body. Water plays a significant role in the 7 days GM diet plan as it helps in promoting fullness and also enhances digestion. Below mentioned is the GM diet plan that one can follow:
Day 1: Fruit Day
The first day of the plan is loaded with several fruits as it will accelerate detoxification initially. It is also recommended to avoid starchy carbs on this day and consume 8 to 10 glasses of water daily to enhance the detoxifying process.
Sample Day 1 GM Diet Plan
Breakfast: Assorted fruits like watermelon, cantaloupe, and strawberries.
Mid-Morning Snack: An apple or a pear.
Lunch: Mixed fruit salad with no added sugar.
Afternoon Snack: A bowl of grapes.
Dinner: More assorted fruits like oranges, kiwi, and pineapple.
Day 2: Vegetable Day
The first day is a strict low carb and fluid-rich diet, to make up for that, the 2nd day incorporates foods that can easily be digested by gastrointestinal tract which includes foods. It is advisable to avoid high GI vegetables such and cook the food without oil preferably and even if one is using cooking oil or ghee, use it not more than half a tap.
Sample Day 2 GM Diet Plan
Breakfast: Stir-fried mixed vegetables like bell peppers, broccoli, and carrots.
Mid-Morning Snack: Sliced cucumbers with a sprinkle of salt and lemon juice.
Lunch: Steamed or boiled vegetables such as spinach, cauliflower, and cabbage.
Afternoon Snack: Raw celery sticks or cherry tomatoes.
Dinner: Vegetable soup made with tomatoes, onions, and celery.
Day 3: Fruit and Vegetable Day
The third is inclusive of vegetables and fruits as by now your body is already getting used to it. This helps in keeping one full along with satiating one’s appetite to curb cravings. One should cook their vegetables without oil and prevent using high GI veggies as they can lead to blood sugar spikes and thus give way to binge eating.
Sample Day 3 GM Diet Plan
Breakfast: A fruit smoothie with spinach and banana.
Mid-Morning Snack: Sliced bell peppers with hummus dip.
Lunch: A large salad with mixed greens, tomatoes, cucumbers, and avocado.
Afternoon Snack: An orange or a grapefruit.
Dinner: Grilled vegetable skewers with a side of mixed berries.
Day 4: Banana and Milk Day
On the first day, one is advised to consume all fruits except for bananas, however the banana fast can be broken on the fourth day. As by now, your body has consumed ample fructose and plant fiber. On the fourth day, one draws most energy from milkshakes and soups.
Sample Day 4 GM Diet Plan
Breakfast: Two bananas and a glass of skim milk.
Mid-Morning Snack: Another banana.
Lunch: A bowl of vegetable soup and a glass of skim milk.
Afternoon Snack: A banana smoothie made with milk and a dash of cinnamon.
Dinner: Two bananas and a glass of skim milk.
Day 5: Protein Day
The fifth day is dedicated to consuming protein-rich food, which helps in promoting satiety and also retains lean muscle mass. One can include lean meat, eggs, brown rice or yogurt into their meal during protein day.
Sample Day 5 GM Diet Plan
Breakfast: Scrambled eggs with spinach and mushrooms.
Mid-Morning Snack: A handful of almonds or walnuts.
Lunch: Grilled chicken breast with steamed vegetables.
Afternoon Snack: Greek yogurt with a drizzle of honey.
Dinner: Baked fish with asparagus and quinoa.
Day 6: Protein and Vegetable Day
The sixth day includes a nutritious mix of protein and vegetables such as spinach, eggs, cottage cheese, zucchini and more. The day can also be considered a cheat day as it includes a wide variety of food items to choose from
Sample Day 6 GM Diet Plan
Breakfast: Omelette with diced peppers, onions, and tomatoes.
Mid-Morning Snack: Sliced cucumber with cottage cheese.
Lunch: Stir-fried tofu with broccoli and snow peas.
Afternoon Snack: A protein shake made with almond milk and spinach.
Dinner: Grilled shrimp with zucchini noodles and marinara sauce.
Day 7: Brown Rice, Fruit Juice, and Vegetables Day
The last day calls for a bundle of food groups assorted together with a bowl of brown rice, a mix of veggies and fruit juice being the prime diet. The rice and veggies will boost the energy levels and keep one active throughout the day, while the fruit juice is deemed effective for flushing out toxins.
Sample Day 7 GM Diet Plan
Breakfast: Brown rice pudding topped with diced fruits.
Mid-Morning Snack: Freshly squeezed fruit juice (without added sugar).
Lunch: Brown rice stir-fry with mixed vegetables and tofu.
Afternoon Snack: A handful of dried fruit and nuts.
Dinner: Steamed brown rice with grilled vegetables and a side salad.
Can GM Diet Plan help to lose weight in 7 days
Yes, the GM diet plan can effectively help you lose weight in the duration of 7 days. The diet encourages consumption of fruits and vegetables which are low in GI and calories. It strictly restricts the intake of processed foods or added sugars and refined carbohydrates. The diet’s restrictive nature and emphasis on high-fiber and zero calorie foods can lead to a significant reduction in caloric intake, resulting in quick initial weight loss. GM diet plan imperatively helps in eliminating toxins from the body thus improving digestion and body’s tendency to burn fat.
Here are some of the reasons why the 7 days diet plan for weight loss may be effective;
- It is low in calories. The diet limits your calorie intake to around 1,000 calories per day.
- It is high in fiber. Fiber helps you feel full and satisfied, which can help you eat less.
- It eliminates processed foods. Processed foods are often high in calories and low in nutrients. The 7 days diet plan for weight loss eliminates processed foods, which can help you lose weight and improve your overall health.
How does GM Diet plan work for weight loss?
The GM diet plan for weight loss is a seven day long diet plan that facilitates weight loss with a diet based on low calorie foods including a healthy mix of veggies, fruits, brown rice, milk and more. People who followed the diets have remarked on its effect of helping to lose around 7 kilos of weight. Below mentioned is an overview of how the GM diet plan works for weight loss:
- Seven-Day Plan: The GM diet plan is carefully structured with specific food groups and combinations spread out in the span of 7 days. The diet begins with the detoxification process on the first day through a fruit diet and increasing water intake. The diet routinely introduced carbs or protein intp the diet helping one to fulfill their appetite while also restricting calories.
- Low-Calorie Intake: The diet specifies the consumption of food each day, thus creating structure for an entire week. This ultimately results in specifying calories for each day, therefore restricting the calorie intake. With the consumption of foods low in calories or negative calorie foods, the diet creates a calorie deficit which leads to lowered intake of calories and its enhanced expenditure. However, the diet may also deprive people of certain nutrients leading to deficiency.
- Day-to-Day Variation: The diet follows a breakdown with variation of foods spread out through the entire week. Each day of the diet fulfills different needs of the body that facilitates weight loss with different sets of guidelines regarding what foods you can eat. This variation caters to the taste buds by offering different cuisines and also keeps the body’s metabolism active.
- High Water Content Foods: The foods included in GM diet plan for weight loss are substantially rich in water content such as fruits and vegetables. These foods are hydrating and rich in fiber which helps in promoting fullness and enhances the digestive system leading to proper absorption of nutrients.
- Limited Carb and Fat Intake: The diet mainly includes high-protein and fibrous foods such as fruits, vegetables, lean proteins and milk. It vastly restricts intake of carbohydrates and fats by also preventing consumption of processed foods and added sugars.
- No Snacking: Snacking is one of the largest reasons for unnecessary intake of calories and thus the diet does not promote snacking between meals. This helps in limiting the calorie intake by preventing binge eating. However, one can indulge into healthy snacks that are rich in protein and fiber which will promote satiety and reduce overindulgence.
- No Physical Activity: The GM Diet doesn’t specifically emphasize exercise, however one can include physical activity into their routine to advance the results of diet in weight loss. Physical activity like cardio, pilates, running, jogging or yoga can help in burning more calories and aid in losing weight.
- Short-Term Approach: The GM diet plan is an effective kick-start to your weight loss journey which will give you the correct push and motivation to continue. However, the diet is only a short-term solution and should be followed with a long-term approach that is sustainable and focuses on improving overall health. One may choose to follow up the GM diet with Keto diet plan.
Benefits of following a GM Diet plan for weight loss in 7 days
- Rapid Initial Weight Loss: The GM Diet is designed to promote rapid weight loss, with some individuals reporting losing up to 17 pounds (7.7 kg) in a week. The diet plan works as a huge motivation for breaking the pause of one’s weight loss journey. By creating a calorie deficit and promoting the consumption of nutrient-dense foods, this plan helps you lose weight within a short period. Shedding excess weight can alleviate strain on joints, improve mobility, and enhance overall body confidence.
- Simple and Structured: The GM Diet plan involves a structured placing of foods into a span of seven days. Each day has been specifically designated a certain set of food groups thus making the plan structured and also incredibly simple to follow. Every day comes with a different set of guidelines that have been laid out clearly making it effectively convenient to follow.
- Focus on Whole Foods: The food included in the diet is a balanced mix of vegetables, fruits and lean proteins which fulfills the nutritional requirement of the body and supports overall well-being. Whole foods are rich in protein and fiber which makes them beneficial for digestion and thus promotes better absorption of nutrients. The lack of refined foods with good dosage of fiber significantly helps in filling one up which prevents resorting to unhealthy snacks.
- Potential Detoxification: Some proponents of the GM Diet claim that it helps detoxify the body by eliminating processed foods, sugars, and excess sodium. However, it’s important to note that the body naturally detoxifies itself through the liver, kidneys, and other organs, and there is limited scientific evidence to support the idea of “detox diets.”
- Increased Water Intake: Many of the foods allowed on the GM Diet, such as fruits and vegetables, have high water content, which can help keep you hydrated and may promote a feeling of fullness.
- Short-Term Commitment: The GM Diet is only seven days long, which may be appealing to individuals who prefer shorter-term commitments or who want to jump-start their weight loss before transitioning to a more sustainable eating plan. You may also want to try your hands at 7 days keto diet.
- Potential for Improved Eating Habits: Following the GM Diet may encourage individuals to become more mindful of their food choices and portion sizes, which can help establish healthier eating habits in the long run.
List of Foods to Eat on 7 days Weight Loss Diet Plan
Here is a list of Foods that you must include in your 7 Day Weight Loss Diet Plan ;
- Fruits
- Vegetables
- Eggs
- Dairy Products
- Whole Grains
- Lean Meats and Fishes
1. Fruits
Include a variety of fruits like apples, berries, citrus fruits, melons, and bananas. They provide natural sugars, vitamins, minerals, and dietary fibre that aid digestion and keep you satisfied.
2. Vegetables
Incorporate a range of colourful vegetables such as leafy greens, peppers, carrots, broccoli, and tomatoes. These are low in calories, high in fibre, and packed with essential nutrients, supporting weight loss and overall health.
3. Eggs
Eggs are an excellent protein source that helps maintain muscle mass during weight loss. They’re versatile and can be prepared in various ways, offering essential amino acids and nutrients.
4. Dairy Products
Choose low-fat or Greek yoghurt, as well as milk or fortified plant-based alternatives. Dairy products provide calcium, vitamin D, and protein, contributing to bone health and overall nutrition.
5. Whole Grains
Opt for whole grains like brown rice, quinoa, oats, and whole wheat bread. These complex carbohydrates provide sustained energy, fibre, and essential nutrients.
6. Lean Meats and Fishes
Include lean protein sources such as skinless chicken, turkey, and lean cuts of beef, as well as fatty fish like salmon, mackerel, and trout. Lean meats provide protein without excess saturated fat, while fatty fish offer omega-3 fatty acids for heart health.
By incorporating these must-include foods, your 7 days diet plan for weight loss can offer a well-rounded and balanced intake that supports both weight loss and overall well-being.
List of Foods to Avoid on 7 days Weight Loss Diet Plan
Here is the list of foods that you must avoid in the 7 days diet plan for weight loss;
- Sugary Beverages
- Baked Foods
- Fried Foods
- Processed Foods
- Processed Meat
- Starchy Vegetables and Carb Fruits
1. Sugary Beverages
Avoid drinks like soda, fruit juices, and sugary energy drinks. These are high in added sugars and provide empty calories, leading to weight gain and blood sugar spikes.
2. Baked Foods
Pastries, cookies, and other baked goods often contain refined flour and added sugars. They lack essential nutrients and can contribute to excess calorie intake. Hence you should avoid these during 7 Day Weight Loss Diet Plan .
3. Fried Foods
Steer clear of deep-fried items like fried chicken, French fries, and fried snacks. These are high in unhealthy fats and can significantly increase calorie consumption while you’re following the 7 day diet plan for weight loss.
4. Processed Foods
Processed foods, such as packaged snacks, sugary cereals, and ready-to-eat meals, tend to be high in sodium, unhealthy fats, and additives. They offer limited nutritional value and may hinder weight loss efforts.
5. Processed Meat
Avoid processed meats like sausages, bacon, and deli meats. They are often high in sodium and unhealthy fats, and their consumption has been associated with health risks.
6. Starchy Vegetables and Carb Fruits
Limit starchy vegetables like potatoes, corn, and peas, as well as high-carb fruits like bananas and grapes. While these foods have nutritional value, they can contribute to higher carbohydrate intake beyond the 7 day diet plan for weight loss and hinder weight loss progress.
By avoiding these foods during your 7 Day Weight Loss Diet Plan, you can create a more supportive dietary environment for weight loss and overall health.
How to follow a 7 Day Diet Plan for Weight Loss?
Following a 7 days diet plan for weight loss needs some preparation. You need to understand how to do it right and remember that it’s a short-term plan, so you’ll still need healthy habits for the long run. Let us see how can you make the most out of this diet plan for weight loss in 7 days;
- Consider Your Goals
- Evaluate Your Lifestyle
- Consult with a Healthcare Professional
- Look for Balanced Plans
- Consider Long-Term Sustainability
1. Consider Your Goals
Determine your weight loss goals and expectations. The diet plan for weight loss in 7 days is known for rapid short-term weight loss, so ensure it aligns with your objectives.
2. Evaluate Your Lifestyle
Assess your daily routine, work commitments, and social activities. Choose a week when you can commit to the diet’s requirements without excessive disruptions.
3. Consult With A Healthcare Professional
Before embarking on any significant dietary changes, especially a restrictive plan like the GM Diet, carry out exercises to lose weight and consult a healthcare professional. They can provide personalized advice based on your health status and needs.
4. Look For Balanced Plans
While the GM Diet is short-term, aims for balance within its constraints. Opt for whole, nutrient-dense foods to ensure you’re getting a variety of essential nutrients during the week.
5. Consider Long-Term Sustainability
Remember that the GM Diet is not meant for long-term use. Consider how you’ll transition to a balanced and sustainable weight loss diet once the week is over. Focus on building healthy habits that support your long-term well-being.
How to maintain weight after finishing 7 Days Diet for Weight Loss?
After you’ve completed your 7 Day Weight Loss Diet Plan follow these steps to make sure you don’t gain back the lost weight:-
Step 1: Continue to follow a well-balanced diet that contains a range of fruits, vegetables, whole grains, lean proteins, and healthy fats to maintain your healthy eating habits. Avoid consuming too many processed, high-calorie foods. Consider your portion proportions and try not to overeat.
Step 2: Drink enough water throughout the day which might assist you in preserving your weight. You can feel fuller faster, eat fewer unhealthy snacks, and promote digestion by drinking water.
Step 3: Include regular exercise in your daily routine. Aim for 150 minutes or more per week of moderate-intensity aerobic exercise, such as brisk walking or cycling. Include strength training workouts as well to add muscle mass, which can increase metabolism.
Step 4: Regularly monitor your weight, but try not to become fixated on it. To keep track of any changes and take appropriate action if you observe any substantial swings, weigh yourself once a week or once a month.
Step 5: Pay attention to your hunger cues and eat slowly to cultivate mindful eating. Stay away from emotional eating and pay attention to your body’s hunger and fullness signals. Eat gently, enjoy each bite, and keep your attention focused on your food and you can also include the 2000 calorie diet plan in your regime.
Step 6: Continue to hold yourself responsible for the foods you choose to eat and the exercise you do. Keep a food diary, monitor your physical activity, and, if necessary, get assistance from a dietician, nutritionist, or fitness expert.
While the 7 days diet plan for weight loss can be effective, it’s important to make sustainable lifestyle changes for long-term success and also follow some weight loss tips. Following these key pointers can help you sustain the results that you’ve achieved from following a 7 days diet plan for weight loss for females or males.
Essential Nutrients For A 7 Days GM Weight Loss Diet Plan
The 7 days diet plan for weight loss offers a structured approach to achieve rapid weight loss while providing essential nutrients for overall health. This plan revolves around a carefully curated selection of foods, each contributing vital elements that support bodily functions, muscle maintenance, and digestion. Let us look at the essential nutrients that your body gets when following this 7 Day Weight Loss Diet Plan;
- Protein
- Fibre
- Vitamins and Minerals
- Healthy Fats
- Carbohydrates
- B Vitamins
1. Protein
Protein serves as the building block for tissues and muscles. Including adequate protein in your 7 day diet plan for weight loss helps maintain muscle mass while losing weight. Lean protein sources such as skinless chicken, turkey, fish, tofu, lentils, and beans provide essential amino acids that support tissue repair, immune function, and hormone production.
2. Fibre
Fibre is a key player in digestion and weight management. It adds bulk to your diet, promoting a feeling of fullness and reducing overeating. Fibre also aids in maintaining stable blood sugar levels and supports a healthy gut. Whole grains, fruits, vegetables, legumes, and nuts are excellent sources of dietary fibre.
3. Vitamins and Minerals
Vitamins and minerals are essential micronutrients that support various bodily functions. Vitamin A is important for vision and immune health, vitamin C boosts immune function and collagen production, vitamin D supports bone health and immunity, and vitamin E acts as an antioxidant. Minerals like calcium, iron, and potassium contribute to bone health, oxygen transport, and fluid balance.
4. Healthy Fats
Healthy fats are necessary for hormone production, brain health, and absorption of fat-soluble vitamins (A, D, E, K). Include sources like avocados, nuts, seeds, olive oil, and fatty fish (like salmon) in your diet. These fats provide satiety, keeping you full and satisfied.
5. Carbohydrates
Complex carbohydrates are a primary source of energy. They provide a steady release of glucose, preventing energy crashes. Whole grains (oats, quinoa, brown rice), legumes, and starchy vegetables (sweet potatoes, squash) are nutritious carbohydrate choices.
6. B Vitamins
B vitamins, including B6, B12, folate, and riboflavin, play a vital role in energy metabolism, nerve function, and red blood cell production. Whole grains, lean meats, eggs, dairy, and leafy greens are good sources of B vitamins.
Expert Review On the 7 Days GM Diet Plan For Weight Loss
The 7 Days GM Diet Plan involves a daily focus on specific food groups, starting with fruits, then vegetables, and gradually incorporating different food combinations, including bananas, milk, and a mix of fruits and vegetables. Midway, a feast day with beef and tomatoes is allowed, followed by brown rice, fruit juices, and vegetables. To make this diet more sustainable, it’s crucial to stay hydrated, prepare meals in advance, and listen to your body’s needs, adjusting as necessary. Post-diet, reintroduce other food groups gradually to avoid shocking your system. Portion control remains vital, as overeating even allowed foods can be counterproductive. Light exercise can enhance results, but avoid strenuous activities due to the diet’s low-calorie nature. Remember, the key is moderation and balance to ensure this diet doesn’t just offer temporary results but leads to a healthier lifestyle. The 7 Days GM Diet Plan for Weight loss can be a quick way on how to lose weight fast, but it is important to make sure you are doing it safely and in a way that is sustainable for you.
References
n.d. Wikipedia. Accessed May 22, 2024.
https://pubmed.ncbi.nlm.nih.gov/15028010/.
Ferris, Brendan. 2024. “,.” , – YouTube. https://www.sciencedirect.com/science/article/pii/S2772947823000336.
“Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application.” n.d. NCBI. Accessed May 22, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/.
FAQS
1. What to eat for 7 days to lose weight?
Below mentioned is the 7 days diet chart to lose weight:-
- Day 1: Fruits
- Day 2: Vegetables
- Day 3: Fruits and Vegetables
- Day 4: Bananas and Milk
- Day 5: Meat
- Day 6: Meat & Vegetables
- Day 7: Rice, Fruit and Vegetable Juice
2. How can I reduce weight in 7 days?
One can reduce weight in 7 days by cutting down on processed foods and added sugars. It is also recommended to include liberal amount of water and fiber into the diet to promote satiety and avoid overeating. However, it is always better to go for sustainable weight loss that produces long lasting results.
3. How many kg can I lose in 7 days?
One can lose 0.5 to 1 kg of weight in a week which can be achieved by burning 500 to 1000 calories more than you are consuming in a day.
4. How much weight can you lose on a 7 day GM diet?
One can lose about 7 kgs on a 7 day GM Diet Plan. Each day in the diet plan is specified with different food groups including vegetables, fruits, lean proteins, meat and a considerable amount of water.
5. Which diet is best for weight loss in 7 days?
The best diet for weight loss in 7 days is the one that creates a calorie deficit and is dense in nutrients, like below:-
- Breakfast: whole wheat poha, boiled sprouts, some nuts, and an apple.
- Lunch: Vegetable soup, brown rice, dal, and a dry vegetable.
- Snack: 1-2 fruits and roasted chana.
- Dinner: Vegetable upma, 1 egg omelette, and a small plate of salad.
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