Can you lose weight with the 7-day GM diet?

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Jamie Eske  
by Katherine Marengo LDN, RD
is it? Does it work? Benefits Risks How to do it Outlook
The GM diet aims to help
people lose weight by focusing on a specific food or food group each day for a
According to one GM diet plan
website, this diet helps users lose at least 10–17 pounds in 1 week. It claims
to promote weight loss by burning calories without affecting mood or energy
However, this plan may exclude
essential nutrients, and it might not be a sustainable long-term weight-loss
In this article, we look at
the GM diet in more detail, including how it works and its benefits and risks.
is the GM diet?
The GM diet consists of a
7-day meal plan. Each day focuses on a specific food or food group.
GM stands for General Motors.
Some sources claim that the General Motors corporation developed and endorsed
this diet plan to help its employees lose weight.
it work?
banana smoothie
A smoothie containing banana
and skim milk is a snack option on day 4 of the 7-day meal plan.
The GM diet promotes weight
loss in several ways, including:

  • encourages people to eat more fruit and vegetables, which are        healthful, low-calorie foods
  • does not allow added sugars or processed foods
  • does not permit refined carbohydrates
  • lowers people’s daily calorie intake 
People following the GM diet
are likely to lose weight because it involves taking in fewer calories than a
person uses up. However, it is unlikely to be the most healthful way to lose
Each person’s body is
different so people may experience different results.
The GM diet plan has several
associated benefits and risks.
fruits and vegetables
One health benefit of the GM
diet is that fruits and vegetables are the primary foods. Fruits and vegetables
suppress fat accumulation in the body because they are low in calories and high
in fiber, which makes people feel fuller for longer.
added sugars
The GM diet does not allow
added sugars in either foods or beverages, including alcohol.
People in the United States
generally eat and drink more sugar than is healthful. Research has identified
links between diets high in added sugars and a range of health conditions,
including obesity, heart disease, and type 2 diabetes.
The Centers for Disease
Control and Prevention (CDC) recommend that people limit their daily intake of
added sugars to less than 10 percent of their total daily calories.
reported benefits
Some sources also claim that
those who follow the GM diet will experience a variety of other impressive
results, such as:

quality and appearance of the skin


digestion and metabolism

irritable bowel syndrome and constipation
However, it is important to
note that there is a lack of research to support these claims.
Although the idea of
substantial weight loss within a short period may seem attractive, the GM diet
does come with risks.
important nutrients
People following the GM diet
may not get enough of certain important food groups, such as healthful fats and
protein. Their diet may also lack essential vitamins and minerals that come
with eating a wide variety of healthful foods.
While the trans fats that are
present in many fried and baked foods can raise cholesterol and cause health
problems, a person’s body needs healthful unsaturated fats to function.
Unsaturated fats, such as
those in salmon, avocados, and walnuts, help improve cholesterol and also offer
other health benefits.
Research suggests that
high-protein diets promote weight loss and lower cholesterol and blood glucose
levels. Such diets may also reduce feelings of hunger and have beneficial
effects on the body’s metabolism. People following the GM diet may not get
enough protein.
weight loss
The GM diet is not suitable as
a long-term diet strategy, meaning that a person may regain weight once they
stop following the diet.
One reason for this is that
the diet does not necessarily teach techniques for healthful cooking or eating,
and these techniques are essential for long-term weight maintenance.
Short-term diet plans are less
effective for weight-loss maintenance than adopting long-term lifestyle
changes, such as increasing exercise levels and cooking with a range of
healthful ingredients.
Other risks that one GM diet
website lists include:


physical performance during exercise
to do the GM diet
bowl of brown rice
A bowl of brown rice is a
breakfast, lunch, and dinner option on day 7.
People following the GM diet
eat a different food group or combination of food groups each day. The main
foods that the GM diet allows include fruits, vegetables, meat, and milk.
The plan instructs people to
eat a big breakfast, a moderately sized lunch, and a light dinner. It also
allows several snacks throughout the day.
In addition, the diet involves
a broth called “wonder soup,” which is a tangy, low-calorie vegetable
soup containing cabbage, tomatoes, celery, pepper, and carrots. People can eat
wonder soup as a snack to curb hunger pangs until their next meal.
The plan recommends that
people drink a lot of water to promote proper digestion and prevent them from
feeling tired. The plan recommends 2–3 glasses of water with each meal. There
is no absolute recommendation for the total amount of water to drink per day,
which depends on a person’s age, body weight, and overall health.
People following the GM diet
can take part in light forms of exercise, such as yoga, while dieting. After
day 3, they can add walking or other low-intensity cardio to their workouts. On
days 5 to 7, people can start adding strength training to their exercise
Below, we explain the basic
outline of the GM diet and provide possible meal plans:
1 — Fruit
People can eat a range of
fruits, especially melons and citrus fruits, but should avoid bananas.
breakfast: 1 medium apple or 1
bowl of mixed berries
snack: 1 bowl of cantaloupe or
an orange
unch: 1 bowl of watermelon
snack: 1 orange
dinner: 1 pear or 1 bowl of
snack: 1 bowl of mixed berries
2 — Vegetables
Start the day with a sweet
potato or baked potato, but limit potato intake to breakfast only. People can
eat vegetables raw or cooked.
breakfast: 1 sweet potato or 1
baked potato
snack: 1 bowl of cabbage
lunch: a mixed salad
containing lettuce, tomatoes, carrots, and cucumber
snack: 1 bowl of steamed or
raw broccoli
dinner: 1 bowl of kale or
arugula with asparagus
snack: 1 bowl of sliced
3 — Fruit and vegetables
People can eat the same foods
as days 1 and 2, avoiding bananas and potatoes.
breakfast: 1 apple or 1 bowl
of watermelon
snack: 1 bowl of cherry
lunch: a mixed salad
snack: 1 bowl of sliced
dinner: 1 kale salad with
carrots and cucumbers and 1 bowl of strawberries on the side
snack: 1 apple
4 — Bananas and milk
Eat bananas either whole or in
a smoothie with milk and ice. No other fruits or vegetables are allowed, but
people can also eat wonder soup.
breakfast: 2 bananas and 1
glass of milk
snack: 1 smoothie containing
banana and skim milk
lunch: 1 bowl of wonder soup
snack: 1 smoothie containing
banana and skim milk
dinner: wonder soup and 1
5 — Meat
Eat 20 ounces (oz) of either
beef, chicken, or fish. Vegetarians can replace meat with cottage cheese or
brown rice.
breakfast: 5–6 oz serving of
meat and 2 whole tomatoes
lunch: 7–8 oz serving of meat
with 2 whole tomatoes
dinner: 5–6 oz serving of meat
with 2 whole tomatoes
snacks: wonder soup or freshly
pressed tomato juice
an additional 4 cups of water
6 — Meat and vegetables
Eat 20 oz of meat and
unlimited raw or cooked vegetables, excluding potatoes and tomatoes.
Vegetarians can have cottage cheese or brown rice in place of meat.
breakfast: 5–6 oz serving of
meat with 1 bowl of vegetables
lunch: 7–8 oz serving of meat
with 1 bowl of vegetables
dinner: 5–6 oz serving of meat
with wonder soup
snacks: wonder soup
7 — Rice, fruit, and vegetables
Eat fruit, vegetables, and
brown rice. The diet plan for this day permits sugar-free juice.
breakfast: 1 bowl of brown
rice and 1 orange or a bowl of watermelon
lunch: 1 bowl of brown rice
and 1 glass of sugar-free fruit juice
dinner: 1 bowl of brown rice
with 1 bowl of raw or cooked vegetables
snacks: berries, citrus
fruits, or wonder soup
The GM diet is appealing
because it promises substantial weight loss in as little as 1 week.
Beneficial aspects of the diet
include its focus on eating plenty of fruits and vegetables and avoiding added
sugars. However, it can cause nutritional deficiencies and may not be
sustainable in the long term.
The GM diet restricts the
types of food that people eat. Although the diet encourages people to eat more
fruit and vegetables, it is very low in other essential food groups, such as
unsaturated fats and protein.
Long-term weight loss involves
more than just dieting. It requires people to make both dietary and lifestyle
changes. Eating a balanced diet and participating in regular physical activity
are important habits to develop when trying to achieve long-term weight loss.
People who feel that they want
or need to lose weight but do not know where to start can consult a healthcare
professional or a licensed dietician. Professional dieticians can work with
people to develop a personalized weight-loss plan that can help them achieve
their goals with less risk than short-term diets.
Kayode Ojo
Kayode Emmanuel Ojo is the Co-Founder and Managing Director at SHEFFA Limited. He is presently studying Computer Science at the National Open University, Victoria Island, Lagos.