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Weight gain and weight loss both of them are associated with way of living and the food we eat. Change of our diet and exercises can create big changes in our body and life. If you want a healthy and fast way to lose weight and get a healthy body, GM Diet can be suitable for you. 

GM diet is the highly followed diet and exercise plan that promises you effective weight loss within a week through the best possible healthiest way.

What is the GM diet?

The General Motors diet also known as the GM diet has been around since 1985. It was initially developed by General motors along with the Food and Drug Administration and the United States Department of Agriculture for its hirelings.

It was constructed to increase manpower productiveness by making the employees healthier. A loss of 10-17 pounds of weight was seen in a week which was an impressive result of the diet. The workers experienced increased in energy, confidence and capableness.

The diet was estimated to be great success. The GM diet is easy to follow hence it has millions of followers. Let’s see how this diet helps you to lose the stored fat.

How does the GM diet plan works?

The plan centers towards limiting your weekly diet to consuming fruits, vegetables, brown rice, and chicken. The diet focuses on eating a combination of complex carbohydrates, low- calorie vegetables, and fruits, and increasing water intake to assist you achieve a weight loss of up to 17 pounds in just seven days.

Below is the date to date diet guide for anyone who wants to follow the GM diet.

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1. GM Diet Plan - Day 1

You will need: A mixture of fruit- apples, oranges, watermelon, kiwi and papaya are some of your best choices.

What you have to do?

The first day of diet lets you to eat as many fruits as you want. There is no rule in when you can eat. The high fiber fruits like watermelon and cantaloupes are the suggested fruits for you.

The healthy fruit options include apples, oranges and papaya. You must also drink 8 to 12 glasses of water during the day. You can eat some fruits if you are hungry but do not starve yourself.

Why this work?

Fruits rich in fiber keep you full for longer. They are also low in fat. Plus the high amount of water intake will flush all the toxins from your body and will make you ready for upcoming six days of diet.

Here are some lists of foods to avoid during the GM diet:

 

  1. Vegetables- Avoid eating any vegetable on this day.
  2. Fruits- enjoy everything but banana.
  3. Protein- stay away from any source of protein like meat, fish , eggs, lentils and beans.
  4. Fats and oils- avoid taking lard, butter, safflower oil and margarine.
  5. Carbs- avoid eating all carbohydrate rich fruits including brown rice.
  6. Dairy- Full fat milk and yogurt, frozen yogurt, ice cream and cheese.
  7. Beverages- liquor, soda, drinks, fruits and vegetables smoothies.

If you are allergic to some foods mentioned in the diet here are some substitutes for you:

Substitutes

Apple- orange

Cantaloupe- cucumber

Watermelon- honeydew melon or cucumber

Orange- grapefruit or peach

Guava- green apple

Exercises:

Since you will be only on water and fruits do not perform harsh exercise. Here is your changeable exercise plan for day 1 of diet:

 

  1. Arm Circles- 1 set of 10 reps ( both clock and anticlockwise)
  2. Wrist circles- 1 set of 10 reps (both clock and anticlockwise)
  3. Neck rotation- 1 set of 10 reps (both clock and anticlockwise)
  4. Ankle rotation- 1 set of 10 reps (both clock and anticlockwise)
  5. Leg rotation- 1 set of 10 reps (both clock and anticlockwise)
  6. Waist rotation- 1 set of 10 reps (both clock and anticlockwise)
  7. Spot jogging- 5 to 10 minutes
  8. Yoga asanas (stretching)

How will you feel at the end of day one?

Day 1 will be easy since the tedium of eating fruits and vegetables has not consumed you yet. If you will stick to this diet plan and exercise routine, you will feel energetic and amazing at the end of the day.

2. GM Diet Plan -Day 2

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What will you need?

A mixed bag of vegetables. Some of the healthiest choices would be carrots, beans, cabbage, and cucumber.

What you have to do?

You have to pursue a vegetable-only meal plan on the second day. You can cook the vegetables to make them good-tasting or just eat them raw. Avoid using oil to cook the vegetable. 

Why does this work?

Vegetables have all the nutrients you need to uphold your body. Potatoes consist of carbohydrates, peas have protein and carrots and beans are full of fiber and essential vitamins. After the low carb day, this will restore your carb requirements and will provide the energy for the next day of the diet.

 

1.     Food to avoid: Avoid all the fruits on this day.

2.     Protein- avoid eating any source of protein.

3.     Fats and oils- Lard, Butter, safflower oil, and margarine.

4.     Carbs- Avoid all carb-containing food including brown rice.

5.     Dairy- full-fat milk and yogurt including ice creams.

6.     Beverages- say goodbye to alcohol, soda and fruits juice both fresh and packed.

 

 If you are bored of eating same vegetables, here are some substitutes for you:

 

1.     Potato- sweet potato or carrots

2.     Butter- margarine or sour cream

3.     Lettuce- leek

4.     Cucumber- carrots

5.     Onion- shallots

6.     Broccoli- cauliflower

7.     Bell pepper- zucchini

8.     Cauliflower- Green beans

 

Exercises:

The exercises on the second day are very similar to the workout of the first day but it is a bit rigorous because to burn the consumed fat. 

1.     Suryanamskar

2.     Kapalbhati (10- 50 times) take a break if you cannot perform this continuously.

3.     Cobbler pose-  2 steps of 20 reps

4.     Downward facing dog pose-  2-3 minutes

5.     Rope jumping- 2 sets of 50 reps

6.     Arm circles- 1 set of 10 reps (clockwise and anti-clock wise)

7.     Wrist rotation- 1 set of 10 reps( both clock and anti-clock wise)

8.     Shoulder rotation- 1 set of 10 reps (clock and anti-clock wise)

9.     Neck rotation- 1 set of 10 reps (clock and anti-clock wise)

10.  Face exercises

 

How will you feel by the end of the day?

You may start to feel a bit weak by the end of day 2’s afternoon but it is normal as you are on low carb diet. 

 

3. GM Diet Plan -Day 3

A fusion of fruits and vegetables. You could eat all the vegetables and fruits mentioned in day 2 but avoid eating potatoes and bananas. 

What you have to do? 

Your body will have to adjust to the new diet. After a monotonous day of eating only vegetables, your body will welcome fruits. By the combination of fruits and vegetables, your body will get a proper amount of fiber and protein. 

Why does this work? 

The unification of fruits and vegetables on the third day allows your body to refresh itself. Fruits and vegetables give fiber and nutrients that are required for your body. The varieties of food will keep your taste bud active and the water will flush the entire toxins out of your body.

Foods to avoid

1.    Vegetables- avoid all vegetables on this day

2.    Fruits- say no to banana

3.    Protein- avoid eating any source of protein

4.    Fats and oils- lard, butte, safflower and margarine

5.    Carbs- prevent eating all the carb-full foods.

6.    Dairy- avoid full fat milk and yogurt along with ice cream and frozen yogurt.

7.    Beverages- Alcohol, soda, vegetables smoothie’s and frizzy drinks.

 

If you don’t like a particular vegetables or fruit you can always opt for another option. Here are some substitutes to refresh your taste buds:

 

1.     Cantaloupe- watermelon

2.     Apple- orange

3.     Pear- plum

4.     Pineapple- peach

5.     Cucumber- kiwi

6.     Carrot- Bok Choy or beetroot

7.     Lettuce- Chinese cabbage

8.     Orange- grapefruit or kiwi

9.     Broccoli- cauliflower

10.   Beetroot- carrot

 

On this day you can follow simple and easy exercise to burn the fats.

 

Exercises:

  1. Arm circles- 1 set of 10 reps (clock and anti-clock wise)
  2. Wrist rotation- 1 set of 10 reps (clock and anti-clock wise)
  3. Shoulder rotation- 1 set of 10 reps (clock and anti-clock wise)
  4. Neck rotation- 1 set of 10 reps (clock and anti-clock wise)
  5. Ankle rotation- 1 set of 10 reps (clock and anti-clock wise)
  6.  Leg rotation- 1 set of 10 reps (clock and anti-clock wise)
  7. Squats- 2 sets of 5 reps
  8. Lunges- 2 sets of 5 reps
  9. Suryanamskar
  10. Face exercises

 

How will you feel by the end of DAY 3?

 Day 3 will make you feel energetic again as you will get a good amount of fruit sugar and carbs from fruits and vegetables respectively. Exercising will make you feel energetic and active.

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4. GM Diet Plan-Day 4

You will need:

Four glasses of milk and eight bananas.

 

What you have to do?

Here comes the fruit that you’ve been avoiding for three days, our sweet banana. Distribute eight bananas among your snack and meal times. Also, drink a big glass of milk, thrice, once each at breakfast, lunch and dinner. If you get bored by this, you can also have a bowl of soup.

 

Why does this work?

Bananas give instant energy to our body. They are full of pectin which benefits digestion. Milk helps to increase the strength of the bones and is rich in calcium.

Though you will eat bananas all day here are some foods for you to avoid on day 4:

 

1.    Vegetables- potato and sweet potato

2.    Fruits- everything else but banana

3.    Protein- avoid consuming any source of protein

4.    Fats and oil- say no to any food that consists of fats and oils.

5.    Carb- do not eat any carb-rich foods, not even brown rice.

6.    Dairy- full-fat milk and yogurt, avoid the company of ice cream and frozen yogurt.

7.    Beverages- alcohol, soda, preserves juices of both vegetable and fruit.

 

If you are lactose intolerant and you don’t call yourself a banana fan. Here are some substitutes:

Banana- fig

Milk- soy milk

 

Exercises:

The calories gained from all those bananas should be processed properly to prevent the storing of any kind of fat in the body. Here are some exercises for you do on day 4:

 

1.    Arm circles – 1 set of 10 reps (clock and anti-clockwise)

2.    Wrist rotation- 1 set of 10 reps (clock and anti-clockwise)

3.    Neck rotation– 1 set of 10 reps (clock and anti-clockwise)

4.    Shoulder rotation– 1 set of 10 reps (clock and anti-clockwise)

5.    Leg rotation– 1 set of 10 reps (clock and anti-clockwise)

6.    Ankle rotation– 1 set of 10 reps (clock and anti-clockwise)

7.    Spot jogging- 7 to 10 minutes

8.    Squats-2 sets of 5 reps

9.    Bicycle crunches- 2 sets of 5 reps

10.   Face exercises

 

How will you feel at the end of day 4? 

You may experience mood swings as the boredom of eating bananas and milk will make your body lethargic and demotivated. But boost yourself up for another day, DAY 5. 

5. GM Diet Plan-Day 5

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Non-vegetarians can have a no fat protein food like fish or chicken breast and vegetarians can opt for a cup of brown rice. You will also need to take six big tomatoes.

What you have to do?

This day may look like a complete festival to you compared to other days. Use the minimum amount of oil while cooking, all the non-vegetarians should eat 500gms of skinless chicken and drink 15 glasses of water to flush high amount of uric acid produced by your body. And also do not forget the six tomatoes.

 

Why does this work? 

Brown rice will promote good digestion as it is rich in fiber. Both chicken and fish contain protein which is good for our body and our dear tomato is rich in fiber which contributes in good digestion of food.

 

Day 5 may look like a feast but there are still some foods that you have to avoid and here is the list:

 

1.    Fruits- banana

2.    Vegetables- potato and sweet potato

3.    Protein- beef, pork and turkey

4.    Fats and oil- say no to lard, butter, safflower oil and margarine.

5.    Dairy- full fat milk and yogurt and let’s not even dream about ice- cream and yogurt.

6.    Beverages- alcohol, soda, preserves juices of both vegetable and fruit.

 

If you don’t like to eat what’s on the diet chart here are some suitable substitutes for you:

 

1.    tomato- carrot

2.    kidney beans- black-eyed peas

3.    yogurt- sour cream

4.    brown rice- quinoa

5.    chicken breast- ground turkey

6.    fish- chicken breast, mushroom or lentils

7.    onion- cucumber

8.    sprouts- soaked Bengal gram

9.     apple-kiwi

10.   pear-orange

 

Exercising is the best way to burn all the extra fat.

EXERCISES:

1.    Arm circles – 1 set of 10 reps (clock and anti-clockwise)

2.    Wrist rotation- 1 set of 10 reps (clock and anti-clockwise)

3.    Neck rotation– 1 set of 10 reps (clock and anti-clockwise)

4.    Shoulder rotation– 1 set of 10 reps (clock and anti-clockwise)

5.    Leg rotation– 1 set of 10 reps (clock and anti-clockwise)

6.    Ankle rotation– 1 set of 10 reps (clock and anti-clockwise)

7.    Rope jumping- 1 set of 50 reps

8.    Surya namaskar

9.    Kapalbhati- 50-100 times

10.   Face exercises

The proteins, carbs and fruits will enhance both your mood and taste bud. You will feel active and enthusiastic.

6. GM Diet Plan-Day 6

You will need any type and quantity of vegetables. Non-vegetarians can have a no fat protein food like fish or chicken breast and vegetarians can opt for a cup of brown rice.

What you have to do?

Feast mode on; this day is also the high food intake day, follow the similar pattern of day 5. The weight loss that you noticed will encourage you for another day of the diet.

 

Why does this work?

The nutrient-rich and high fiber foods will provide enough energy to your body.

Here is the list of food to avoid making your day six efficient and resulting worthy:

1.     Vegetables- potatoes; both sweet and normal.

2.     Fruits- avoid fruits especially mango, banana, and cherry

3.     Carbs- white rice and processed foods.

4.     Dairy- full-fat milk and yogurt along with ice-cream and frozen yogurt.

5.     Protein- beef, pork, and turkey.

6.     Beverages- soda, alcohol, sweet and frizzy drinks along with packed fruits.

 

Here are some food substitutes for you if you do not like the foods of day 6:

 

1.     Boiled kidney beans- Boiled Bengal gram

2.     Tomatoes- cucumber

3.     Brown rice- quinoa

4.     Chicken breast- ground turkey

5.     Fish- chicken breast, mushroom or lentils

6.     Carrot- beetroot or cucumber

 

Exercises:

 

More food more fat and more exercises. Here is a list of exercise for day six:

 

1.     Arm circles – 1 set of 10 reps (clock and anti-clockwise)

2.     Wrist rotation- 1 set of 10 reps (clock and anti-clockwise)

3.     Neck rotation– 1 set of 10 reps (clock and anti-clockwise)

4.     Shoulder rotation– 1 set of 10 reps (clock and anti-clockwise)

5.     Leg rotation– 1 set of 10 reps (clock and anti-clockwise)

6.     Ankle rotation– 1 set of 10 reps (clock and anti-clockwise)

7.     Stairs running

8.     Pushups- 2 sets of 5 reps

9.     Face exercises

 

How will you feel?

By the end of day six, you will notice a slimmer body and you will feel lighter. 

Now that day 6 is over let’s move on day 7.

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7. GM Diet Plan-Day-7

What will you need?

A cup of brown rice, a mishmash of vegetables and fruits juices.

 

What you have to do?

YES! Today is the final diet. You made it! You can have an unlimited vegetable with a serving of brown rice. To complement the nutrition provided by the vegetables, sugarless juice should be consumed after each meal.

 

Why does this work?

Food items will provide you with enough energy and fruits juice will flush out the toxins from your body.

 

Now I know that it is day seven but there are still some foods that you have to avoid:

 

1.    Vegetables- sweet potato and potato

2.    Fruits- cherry, pear, mango and banana

3.    Protein- avoid meat and food that contains protein.

4.    Fats and oils- lard, butter, safflower and margarine.

5.    Carbs- processed foods along with bread and white rice.

6.    Beverages- alcohol, packed juices and sodas.

 

If the list contains some food that you are not happy with here are some substitutes:

1.    Vegetable salad- sprout salad

2.    Apple juice- cucumber juice

3.    Orange juice- grapefruit juice

4.    Carrot- beetroot

5.    Brown rice- quinoa or cracked wheat

6.    Kiwi-plum

 

Finally, a fat burning exercises to garnish your day 7 diet:

1.    Arm circles – 1 set of 10 reps (clock and anti-clockwise)

2.    Wrist rotation- 1 set of 10 reps (clock and anti-clockwise)

3.    Neck rotation– 1 set of 10 reps (clock and anti-clockwise)

4.    Shoulder rotation– 1 set of 10 reps (clock and anti-clockwise)

5.    Leg rotation– 1 set of 10 reps (clock and anti-clockwise)

6.    Ankle rotation– 1 set of 10 reps (clock and anti-clockwise)

7.    Surya namaskar

8.    Sit-ups- 1 set of 10 reps

9.    Air cycling – 2 sets of 10 reps

10.   Bicycle crunches- 2 sets of 10 reps

11.   Squat- 2 sets of 10 reps

12.   Face exercise

 

How you will feel by the end of day 7

By the end of the day, you will be possessed by excitement and you will crave ice-cream, pizza, waffle and all the heavenly foods but don’t fall for it. Continue the exercise pattern and you will be light and refreshed during other days too.

Benefits of the GM DIET

1.    Quick weight loss- the Thehumungous benefit of GM diet is the quick weight loss. Most people lose 6-8 kgs in just one week.

2.    Detoxification- This diet helps flushes out toxins form your body. Intake of fruits and water results in detoxification.

3.    Time span- this seven-day diet is easy to follow and it consumes only short period of time it is easy to commit to this diet.

 

Note: please do consult with your doctor on the diet and do not push your body to limits you cannot bear during exercises. 

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