What is the GM Diet Plan? Does It Really Help Lose FAT?

If you’ve ever surfed the internet to look for ways to lose weight, chances are you must have come across the GM diet. Also known as the General Motors Diet, this diet is rumored to have been developed by General Motors for its employees in 1985. According to the proponents of this diet, you can lose 15 pounds in just one week by following this diet. But does it work, and is it safe? Let us learn more about the GM diet – it claims, advantages, disadvantages, and the scientific validity of the information available.

What is the GM diet?

The GM diet is a 7-day diet plan that promises quick weight loss. This diet involves eating specific food every day. According to the proponents of this diet, it works due to the following reason –

  • The foods included in the GM diet, like fruits and vegetables, are low in calories but are very satiating. Eating such foods creates a calorie deficit, which means you burn more calories than you consume.
  • Many foods included in this diet are calorie-negative foods. These foods provide fewer calories than what is needed to digest them.
  • Many of the foods included in this diet are high in fiber and water content. By eating these foods, you consume less of calorie-dense high-fat foods, which helps in weight loss.
  • The diet permits you to eat different foods every day, so it is easy to follow.
  • Since it is just a 7-day plan, you do not have to commit to it long-term.

How does the GM diet work?

The GM diet is divided into seven days. There are specific guidelines to be followed each day. You are allowed to eat different foods from a particular food group each day.

Day 1 – Eat fresh fruits

The all-fruit diet on day one helps the body to cleanse and boost metabolism. You can eat any number of fruits high in water-content, except for bananas. Eating watermelons is recommended as it can help you lose 1.3 kg on the first day. You can also substitute cucumber for watermelons. You can also have citrus fruits on day one, but avoid having them on an empty stomach.

Day 2 – Eat vegetables

You can eat only vegetables in a raw or cooked form on day 2. If you are eating them as a salad, use only a light dressing like vinegar, lemon juice, and herbs. You must cook the vegetables in very little healthy oil like olive oil. Greens like spinach, kale, and lettuce are recommended.

Day 3 – Eat fresh fruits and vegetables

You can eat fresh fruits and vegetables on day three. These foods provide vitamins, minerals, and other nutrients and help you stay healthy. Avoid bananas and potatoes. You can have any number of fruits and vegetables that you want.

Day 4 – Bananas, milk and GM soup

On day four, you can eat only bananas and milk. You can drink three glasses of milk and eat up to six big bananas or eight small bananas throughout the day. Milk and bananas provide protein and energy during the day. They also help to replenish sodium and potassium in the body. The special GM soup is made from cabbage, celery, green peppers, onion, tomatoes, lemon, carrots, and green chilies.

Day 5 – Lean meat and tomatoes

On day five, you can eat two ten-ounce portions of lean meats in the form of red meat, chicken, or fish. The meat intake provides protein, iron, fiber, and lycopene, which helps the body recover from muscle weakness caused by strict dieting. In addition to the meat, you can also eat six tomatoes, either raw or in the form of tomato soup.

Vegetarians can have tofu, cottage cheese, or brown rice instead of meat. You also should increase your water intake to flush out excess uric acid that may have accumulated due to meat consumption.

Day 6 – Lean meat, cooked vegetables, and brown rice

One day five, you can eat two ten-ounce portions of red meat, chicken or fish. You can eat unlimited amounts of vegetables but no potatoes. The protein content of meat and fiber in the vegetables help to keep your appetite under control. Vegetarians can replace meat portions with cottage cheese or brown rice.  Increase your water intake to get rid of excess uric acid.

Day 7 – Vegetables, brown rice, and fruit juice

You can eat brown rice and vegetables on day seven of this diet. You can also drink fresh juices throughout the day.

Rules to be followed

  • Beans are not permitted in this diet as they are high in calories and can lead to weight gain.
  • Processed or packaged food items cannot be consumed.
  • You can substitute milk with soy milk or almond milk.
  • You can have coffee and tea without added sugar.
  • Alcohol sodas and diet sodas are strictly forbidden.
  • You can consume fruit juices only of the 7th
  • Do not exercise on the first three days of the diet as the body may feel weak and stressed due to low-calorie intake.
  • After the seven-day diet is over, consume high-protein, low-carb diet to maintain weight loss.

Sample diet plan

Day 1

  • Breakfast – One apple, bowl of watermelon
  • Mid-morning snack – A bowl of papaya
  • Lunch – A bowl of watermelon and musk melon
  • Evening snack – One orange
  • Dinner – Cantaloupe slices
  • Snack – One pear

Day 2

  • Breakfast – One cup of boiled potatoes with a little bit of butter
  • Mid-morning snack – A bowl of raw lettuce with salt and pepper
  • Lunch – One head of broccoli cut into florets and steamed
  • Evening snack – A cup of cherry tomatoes with seasoning
  • Dinner – One cup of spinach soup and a bowl of steamed vegetables like cauliflower, broccoli, zucchini, and bell peppers.
  • Snack – A small cucumber, sliced


  • Breakfast – One apple
  • Mid-morning snack – A bowl of cantaloupe
  • Lunch – A bowl of salad with cucumbers, lettuce, pepper, tomatoes, and boiled beetroot
  • Evening snack – One orange
  • Dinner – A bowl of cooked broccoli, kale, cabbage and lettuce
  • Snack – One bowl of mixed berries

Day 4

  • Breakfast – One banana and a glass of warm milk
  • Mid-morning snack – Two banana and a glass of milk
  • Lunch – One bowl of special GM soup
  • Evening snack – One banana and a glass of milk
  • Dinner – Two bananas and one bowl of GM soup

Day 5

  • Breakfast – Three tomatoes and one cup of GM soup
  • Lunch – One serving of (10 ounces) steak with a sliced tomato
  • Dinner – One serving of (10 ounces) broiled salmon and two tomatoes

Day 6

  • Breakfast – One bowl of vegetable soup and beef cutlets
  • Morning snack – A bowl of vegetable salad
  • Lunch – Chicken breast (10 ounces)with asparagus and raw tomatoes
  • Evening snack – Sautéed green beans, asparagus, and collard greens
  • Dinner – One cup of spinach soup and grilled lean meat (10 ounces)

Day 7

  • Breakfast – One cup of brown rice cooked with vegetables
  • Mid-morning snack – A glass of watermelon juice
  • Lunch – One bold of brown rice with broccoli but one glass of mixed fruit juice
  • Evening snack – One glass of fruit juice
  • Dinner – One cup of brown rice with stir-fried vegetables

Advantages of GM diet

  1. The GM diet encourages the intake of fruits and green vegetables, which are rich in vitamins, minerals, and fiber. Several studies show that an increase in fruit and vegetable intake leads to weight loss.
  2. This diet discourages the use of sugary beverages and alcohol. These drinks are high in calories and can lead to weight gain.
  3. The GM diet allows you to choose the vegetables, fruits, or meats of your choice, which allows you flexibility and makes the diet less restrictive.

Disadvantages of GM diet

1 No scientific backing

There is no scientific research to show that this diet works. The diet claims to include negative-calorie foods, but there are no studies to show that they work.

2. Deficient in nutrients

GM diet is not a well-balanced diet,  as it excludes some food groups altogether. Deficiency in certain nutrients can make people lethargic, dizzy, and weak.

3. The weight loss is temporary

The weight loss during the GM diet is water weight and not fat loss. When we restrict our calorie intake, our body looks for other sources of energy. Glycogen, a molecule found in the liver and muscles, becomes the source of fuel when calorie supply is limited. This kind of weight loss is temporary, and you will soon gain it all back when you get back to your regular diet.

4. Can cause side effects

Some of the side effects of this diet include –

  1. Headaches, tiredness, and exhaustion
  2. Loss of muscle mass
  3. Hair loss after completing the menu

Final thoughts

The GM diet is a diet plan that promises quick weight loss and involves eating specific food every day. Though this diet can lead to weight loss, it is not sustainable in the long run. Dieters often gain the weight back once they start eating regularly. It can also lead to nutritional deficiencies. The diet also does not encourage dieters to develop healthy eating habits and making lifestyle changes for a healthier life. In a nutshell, the GM diet is neither safe nor sustainable for weight loss.


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