7 Day GM Diet Chart for Vegetarians : Lose 4 Kgs Weight in just 7 Days!

GM Diet Plan writing on a paper with a fruit plate

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What is the 7 Days GM Diet Plan?

GM diet plan is one of the easiest diet plans for fast weight loss in just 7 days. People with a high metabolism can lose up to 7 kg in just 7 days. GM diet gives you a new food group and choices every day.

Also, this gm diet plan lasts for just a week so that you can monitor its progress within a short span of time. In this article, We are giving you the details of the 7 Days GM Diet Plan for Vegetarians.

This famous GM diet chart was first started by General Motors for their employees in order to make them more active, confident, and stress-free.

Needless to say that gm diet achieved huge success, that’s why now it is being followed worldwide. This diet chart is balanced, body-friendly, and gives instant results. In just 7 days, you will be losing somewhere around 4 to 6 kg and even more!

Benefits of 7 Days GM Diet Plan

  • It Detoxifies the body by washing out the toxins and increasing the good bacteria in the gut.
  • It helps in increasing the functionality of the digestive system. Especially helpful for those who have a weak digestive system or who suffer from constipation frequently.
  • It aids in weight loss without a doubt, although the amount of weight you lose depends upon your body’s metabolic rate, you are bound to lose some. Many people lose inches faster with the GM diet plan.
  • A General Motor plan also improves the metabolism of the body. This means your body will be able to work more efficiently after you do this once.
  • Last but not the least, it induces a habit of eating healthy in your daily life. You can easily include a serving of fruit or salad in your daily meals after this, which is a great habit to follow.
  • It helps in losing weight naturally and weight loss lasts longer if well taken care of (read on to know more)

So let’s get started:

What to Eat on Gm Diet Day 1: Detoxify Day

The purpose of this day is to add antioxidants to your body for your weight loss journey. Also, you can have enough natural sugar in your body to stay energetic the whole day.

Plate full of different types of fruits for GM diet day 1

  • All fruits are allowed (except Bananas)
  • 8 to 12 glasses of water is mandatory on all days to support detoxification and help mobilise fat
  • Watermelon, Apples, Oranges, and Papaya are good choices. You can eat gooseberry too!
  • GM Wonder Soup is allowed on all days (see the recipe below).

What to Eat on GM Diet Day 2: Fiber-loaded Day

sauteed veggies in a plate for 2nd day of GM diet plan
Saute, bake or Grill Your favorite Veggies on Day 2 of GM Diet Plan

What to Eat on Day 2 of the GM Diet Plan – 

  • You can eat all kinds of vegetables but not fruits.
  • You can eat the veggies raw, saute them, boil them or even saute, bake and grill them as per your choice.
  • Don’t forget 8 to 12 glasses of water
  • All veggies like Tomatoes, cabbage, carrots, garlic, beans, cucumber, onions, capsicum, peas, bottle gourd, etc are allowed.
  • Not more than 1 boiled potato is allowed (take it in breakfast preferably)


What to Eat on GM Diet Day 3: Detoxify with the goodness of Fiber

Vegetable and Fruit Salad for Day 3 of GM diet Plan
Make a Simple Fruit and Veggies Salad on Day 3 of the GM Diet Plan

What to Eat on Day 3 of the GM Diet Plan 

  • All fruits (except bananas) are allowed.
  • All Veggies (soup/saute/bake/grill) are allowed as per day 2.
  • You can also make a good fruit & vegetable salad for lunch
  • 8 to 12 glasses of water
  • Avoid Potatoes and Bananas
  • Take GM Wonder soup for added benefits and to change the taste

GM Diet Day 4: Go Bananas Day

banana and milk for Day 4 of GM Diet Plan
Add cardamom or Vanilla to make the milk more palatable

What to Eat on Day 4 of GM Diet Plan – 

  • 6 to 8 bananas (6 large bananas or 8 small bananas)
  • 3 to 4 glasses of skimmed milk or almond milk if you don’t want to have dairy
  • 8 to 12 glasses of water
  • Make a banana shake with a splash of honey if you really can’t drink it without added sugar
  • Don’t lose hope, keep going, You will get through this!


What to Eat on GM Diet Day 5: Rice to the Rescue Day

Things now get better and Ricey here, this day you can eat tomatoes and rice.

Tomato Rice for Day 5 of GM Diet Chart
Mix some Tomato chutney in your Rice and Enjoy!

What You Can Eat on Day 5 of the GM Diet Plan

  • Eat 5 to 8 Tomatoes (may be in the form of chutney or curry or salad with rice)
  • Rice (1 to 2 cups) brown rice preferred
  • 8 to 12 glasses of water
  • Make a tomato curry and enjoy your rice bowl (It will feel like heaven after these 4 days)
  • You can take your GM Wonder Soup with rice as well.


What to Eat on GM Diet Day 6: Feeling Light Day

Finally the day when you can have a real meal with any vegetable curry and rice.

Veggies and Rice on Day 6 of GM Diet
Make a Veg Curry and Enjoy a Real Meal with Rice.

What You Can Eat on Day 6 of the GM Diet 

  • Veggies (Raw/boiled/soup/any way you like except frying)
  • Rice (1 to 2 cups) brown rice preferred
  • 8 to 12 glasses of water
  • No Tomatoes please, you have had enough on day 5
  • Enjoy your rice bowl with a good vegetable soup/Gm diet wonder soup


What to Eat on GM Diet Day 7: The Grand Finale 

fresh fruit juice for day 7 of GM diet plan
Don’t skip the fresh fruit juice with rice and curry

What you Can Eat on the Day 7 of the GM Diet Plan

  • Have veggies (boiled/baked/grilled/soup) and rice (1-2 cups) but no tomatoes like day 6.
  • 8 to 12 glasses of water
  • Fresh Fruit juice (don’t skip it)
  • Stay away from packed juices, only drink the homemade fresh fruit juice

gm diet plan infographic to lose weight

GM Diet Wonder Soup Recipe

gm diet wonder soup
GM Diet Wonder Soup


It is the special gm diet plan soup that you can eat all 7 days whenever you feel hungry and those raw veggies are mocking you. You can use your choice of veggies in the soup but don’t use any cream or other dairy products. Here is the recipe –

  • Onions  – 4
  • Tomatoes – 2
  • Green Peppers  – 1/2
  • Cabbage/celery/green onions or leeks
  • Water as per the consistency needed
  • 1 teaspoon Lemon juice
  • Salt – as per taste
  • Black Pepper/red chillies – 1/4th teaspoon
  • Olive oil – 1 teaspoon

How to prepare gm wonder soup 

  1. Heat 1 tsp olive oil in a deep pan and add chopped onions to it. Saute it till they become golden brown.
  2. Then add the tomatoes and veggies of your choice to it. Saute for 2-3 minutes.
  3. Now add the salt and pepper as per your taste.
  4. I prefer garlic powder and some fresh herbs like dill or coriander as well, but it is your choice.
  5. Add water enough to dip the veggies or more.
  6. Now either cook it on a medium flame for 30 minutes or pressure cook it with the lid on for 15 minutes.
  7. Get yourself a good soup bowl and enjoy or at least try to enjoy it!

P.S – tastes good with herbs and black pepper!

Benefits of Wonder Soup 

  • Wonder soup satiates your hunger with just 70 calories.
  • It is rich in vitamins and minerals.
  • It gives you a break from those mundane fruits and veggies.
  • It has a perfect blend of carbs, fibre, and a little protein
  • You can have it anytime you want in these 7 diet days.


How GM diet chart plan help in weight loss?

There are two main reasons why this diet plan is so effective in weight loss as compared to other dieting plans.

  • As this study suggests, an increase in intake of high fiber and low glycemic index veggies and fruits leads to weight reduction in a more natural way.
  • Also, the plant-based diet helps in the reduction of weight at a faster pace and this weight loss is not temporary!
  • Fruit and vegetables are low in calories so you end up burning more calories than you consume, thereby leading to weight loss. Exercising along with this diet plan is a gold standard to lose weight. you are going to reap better benefits if you add pranayama and exercises in addition to this diet plan.

Do’s & Don’ts in GM Diet Plan


  1. Only green tea is allowed, if you can’t spare your cup of joe from your routine, then have a black coffee.
  2. You can use coriander, mint, and other herbs for your salads.
  3. You can also use lemon, a small amount of olive oilsalt, and black pepper to enhance the taste.
  4. Don’t binge eat on the 8th day, try to stay balanced.
  5. Don’t Add any kind of sugar to your salad bowls like jaggery, white sugar, brown sugar, maple syrup etc.
  6. Exercise throughout the 7 days, like jogging, walking, static cycling, etc, will enhance the weight loss process.
  7. Give it a gap of one week at least before starting it again.
  8. Pranayama like Kapalbhaati is one of the key methods to losing weight, just pair it with your GM diet plan, in order to reap more benefits, but just don’t go beyond your capacity. (5 to 15 minutes is fine).
  9. Try to bake your veggies in order to make them a little tastier.
  10. If you don’t have brown rice, then you can switch to white rice but consume them in moderate quantities.
  11. You can make a tomato chutney to consume with rice. Just grind the tomatoes along with some seasoning and herbs.
  12. You can add salt, black pepper, famous Indian Chaat masala, and lemon juice to enhance the taste, but go easy on them.
  13. You can eat a handful of nuts when you feel low on energy.
  14. Taking one multivitamin daily is also a good idea if you feel low.

FAQs About GM Diet Chart For Vegetarians

Question. How to Maintain that weight you lost with 7 Days GM Diet?

Answer. Keep your intake of fruits and veggies high even after the diet days are over. Have at least one to two servings of salad of your choice every day. Regular physical activity, exercise, yoga, and pranayama are good lifestyle choices that should stay with you even when this diet plan is not.

Question. What is the Side effect of 7 days GM Diet?

Answer. The major downside of the gm diet plan is that it is not rich in vitamins, so you should take your vitamins and minerals for a week after this diet plan. Also, don’t do it again without giving a rest of 1 week. Repeating it back to back will not help you much.

Question. Does 7 days GM diet just lose the water weight?

Answer. There are arguments about the GM diet that it reduces just the water weight of the body and not the fat weight.  This is why weight reduction is faster in this diet as compared to others. However, this study proves that the low-calorie diet induces a more meaningful weight loss than other measures.

Question. How will I continue to lose weight Even After the GM diet?

Answer. It is advised to consume high proteins and a low carbohydrate diet to continue reducing weight while maintaining a healthy lifestyle. This will help you lose weight faster and maintain your lost weight as well.

Question. Can I follow GM Diet plant when I am Pregnant or breastfeeding?

Answer. No, you must not follow any diet plans when you are pregnant or breastfeeding. As per the GM diet plan, it’s deficient in vitamins and minerals which can affect baby growth. So stay away from any kind of weight loss plans when you are pregnant.

Question. Can I replace skimmed milk with buttermilk on Day 4 of the GM diet plan?

Answer. Yes, you can take butter milk or skimmed milk curd if you don’t feel like drinking 4 glasses of milk on that day. However, stay away from the dairy on the other days of the GM diet and follow the routine strictly to get amazing results.

Question. Should I follow GM Diet for weight loss if I am Diabetic?

Answer. I won’t advice you to do that as GM diet has some days when you only need to eat bananas, then only rice days as well. All these can increase your blood sugar levels and cause fluctuations as well. If you want to follow a diet plan then follow low carb diet for diabetics for great results and control sugar levels.

So promise your body to transform into a lighter You in just 7 days.

Follow this regime religiously for 7 days and be ready for compliments! Another plus point of this diet plan is that it detoxifies your body, making you look younger and away from diseases. So What are you waiting for?


Say hello to the gm diet plan now! Don’t forget to post the results you got, we are so looking forward to those. Any queries are welcome too.

Till then “Be the Best Version of You.”

Note: The remedies or exercises provided in this article are not a replacement for medical advice. Please consult a healthcare professional before following the solutions.

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