7-Day GM Diet – Foods To Eat, Benefits & Risks

by Ella

The 7-Day General Motors (GM) Diet is a popular weight-loss plan that claims to help individuals lose up to 10-17 pounds (4.5-7.7 kg) in a week. Originally designed for employees of General Motors in 1985, this diet has gained widespread attention due to its quick results and structured meal plan. This article explores the principles of the GM diet, the foods to eat, its benefits, and the potential risks associated with following this regimen.

Overview of the 7-Day GM Diet

The GM diet is a low-calorie, high-fiber diet that emphasizes the consumption of specific foods each day over a week. The diet plan is structured to promote rapid weight loss by boosting metabolism and burning fat. Each day of the diet focuses on different food groups, creating a variety of meals that are intended to prevent boredom and ensure nutritional balance.


Day-by-Day Breakdown of the GM Diet

Day 1: Fruits Only

Foods to Eat: All fruits except bananas. Watermelon and cantaloupe are recommended due to their high water content.


Purpose: The high fiber and water content in fruits help flush out toxins and prepare the body for the diet.


Day 2: Vegetables Only

Foods to Eat: Any vegetables, preferably raw or boiled. Start the day with a baked potato for energy and complex carbohydrates.


Purpose: Vegetables provide essential vitamins, minerals, and fiber, promoting digestive health.

Day 3: Fruits and Vegetables

Foods to Eat: A combination of fruits and vegetables from the first two days, except bananas and potatoes.

Purpose: This day combines the benefits of fruits and vegetables, maintaining energy levels and aiding digestion.

Day 4: Bananas and Milk

Foods to Eat: Up to 8 bananas and 3 glasses of skim milk. A special GM Wonder Soup (made with cabbage, celery, tomatoes, and onions) can be consumed to add variety.

Purpose: Bananas provide potassium and sodium, while milk supplies calcium and protein, helping to curb sugar cravings.

Day 5: Protein and Tomatoes

Foods to Eat: Lean protein sources like chicken, fish, or tofu (up to 20 ounces) and up to 6 tomatoes. Increase water intake to flush out uric acid.

Purpose: Protein intake aids muscle repair and growth, while tomatoes provide fiber and antioxidants.

Day 6: Protein and Vegetables

Foods to Eat: Similar to Day 5, but with the addition of unlimited vegetables. No tomatoes.

Purpose: Continued focus on lean protein and vegetables helps sustain energy and promotes muscle maintenance.

Day 7: Brown Rice, Fruits, and Vegetables

Foods to Eat: Brown rice, an assortment of fruits and vegetables, and fruit juices.

Purpose: Brown rice provides complex carbohydrates for sustained energy, while fruits and vegetables offer vitamins and minerals.

Benefits of the GM Diet

1. Rapid Weight Loss

The GM diet’s strict low-calorie intake can lead to significant weight loss within a short period. The emphasis on fruits, vegetables, and lean proteins helps create a calorie deficit, prompting the body to burn stored fat.

2. Detoxification

The high water and fiber content in the diet promotes detoxification by flushing out toxins and cleansing the digestive system. This can lead to improved digestion and a feeling of lightness.

3. Nutrient-Rich Foods

The GM diet encourages the consumption of nutrient-dense foods such as fruits, vegetables, and lean proteins. These foods provide essential vitamins, minerals, and antioxidants, supporting overall health.

4. Simple and Structured Plan

The diet’s clear guidelines and day-by-day meal plans make it easy to follow. The variety of allowed foods prevents monotony and helps individuals stay motivated throughout the week.

5. Reduced Cravings

By focusing on whole, unprocessed foods, the GM diet can help reduce cravings for sugary and high-calorie foods. The structured meal plan also helps manage portion sizes and encourages mindful eating.

Risks and Drawbacks of the GM Diet

1. Nutritional Imbalance

While the GM diet includes a variety of healthy foods, it can lack certain nutrients, especially on specific days. For example, the lack of protein on fruit-only days or the limited fat intake can lead to nutritional deficiencies if followed long-term.

2. Temporary Weight Loss

The rapid weight loss achieved through the GM diet is often temporary. Much of the weight lost is water weight and muscle mass, rather than fat. Without sustainable lifestyle changes, individuals are likely to regain the lost weight.

3. Low Energy Levels

The low-calorie nature of the GM diet can result in low energy levels, fatigue, and dizziness, especially during the initial days. This can make it difficult to maintain regular physical activity and daily routines.

4. Potential for Muscle Loss

The diet’s limited protein intake on certain days can lead to muscle loss. Maintaining muscle mass is crucial for overall health and metabolism, and inadequate protein intake can hinder muscle repair and growth.

5. Unsuitability for Certain Individuals

The GM diet may not be suitable for everyone, particularly those with specific health conditions such as diabetes, heart disease, or eating disorders. It is essential to consult a healthcare professional before starting the diet, especially for individuals with preexisting health issues.

Practical Tips for Following the GM Diet

1. Stay Hydrated

Drinking plenty of water is crucial while following the GM diet. Water helps flush out toxins, keeps you hydrated, and can help manage hunger pangs.

2. Plan Ahead

Meal planning is essential to ensure you have the necessary foods for each day of the diet. Preparing meals in advance can help you stay on track and avoid deviations from the diet plan.

3. Monitor Your Body

Pay attention to how your body responds to the diet. If you experience severe discomfort, fatigue, or other adverse effects, consider adjusting the diet or seeking advice from a healthcare professional.

4. Incorporate Light Exercise

While intense workouts may be challenging due to the low-calorie intake, incorporating light exercise such as walking, yoga, or stretching can help maintain muscle tone and support overall well-being.

5. Gradual Transition

After completing the 7-day GM diet, transition back to a balanced diet gradually. Sudden reintroduction of high-calorie or processed foods can lead to weight gain and digestive discomfort.

See Also: 10 Sweets You Can Eat on a Diet


The 7-Day GM Diet offers a structured and straightforward approach to rapid weight loss through a variety of nutrient-rich foods. While it can lead to significant short-term weight loss and detoxification, it is essential to consider the potential risks and nutritional imbalances associated with this diet. For sustainable and long-term health benefits, incorporating balanced eating habits and regular physical activity is crucial.

Before starting the GM diet or any weight-loss program, consulting with a healthcare professional is highly recommended to ensure it aligns with your individual health needs and goals. By understanding the principles, benefits, and risks of the GM diet, individuals can make informed decisions about their weight loss journey and overall health.



Wellfoodrecipes is a professional gourmet portal, the main columns include gourmet recipes, healthy diet, desserts, festival recipes, meat and seafood recipes, etc.

【Contact us: [email protected]

Copyright © 2023