GM Diet: A Beginner’s Guide and Meal Plan

The GM Diet is a 7-day eating plan created with the General Motors Corporation that focuses on consuming specific foods to help you lose weight. The GM Diet is all about making healthier choices and an overall lifestyle change.

The GM diet encourages a lower calorie intake and higher consumption of fresh fruits and vegetables, lean proteins, and complex carbohydrates. The GM diet can help you lose weight quickly and reset your metabolism.

Adopting a GM Diet involves more than just eating certain foods; it is also a lifestyle change that requires dedication and commitment to see results. The GM Diet promotes a well-balanced diet and encourages you to make healthier choices in all aspects of your life. 

This article will cover GM Diet meal plans, GM Diet benefits, and GM Diet tips for success. You’ll learn why the GM diet is so popular and how it can help you reach your weight loss goals. By the end of this article, you will be an expert on the GM diet and have the necessary information to decide if it’s the proper diet for your health and fitness goals.

What is a GM Diet?

The GM Diet is a creation of General Motors, the Food and Drug Administration, and the US Department of Agriculture. General Motors wanted to support its employees in pursuing a healthier lifestyle, and this diet is the result of that collaboration. These three groups invented the diet in 1985 to make GM employees healthier and boost workforce productivity.

What is GM Diet
What is a GM Diet?

The GM Diet was quite successful when it was first released. The workers who followed the diet lost significant weight and demonstrated more efficiency in the workplace, improved energy levels, and higher self-esteem and confidence. 

The GM diet is a 7-day meal plan emphasizing consuming low-calorie and high-fiber foods, using GM-recommended food portion sizes. A GM diet emphasizes consuming fresh fruits and vegetables, lean proteins, and complex carbohydrates while eliminating processed foods, refined sugars, and unhealthy fats. 

The GM diet also involves increasing your water intake and being physically active. This diet plan has been gaining traction over the years as a rapid weight-loss diet that detoxifies the body.

How does the GM Diet Work?

Unlike many diets, the GM Diet doesn’t exclude any types of food or food groups. Instead, the diet focuses on eating certain goods on specific days. If you follow this diet strictly, you can expect to lose between 7-14 pounds in one week.

The diet utilizes the concept of energy balance to achieve these results. By putting your body in a calorie deficit, your body will begin to burn the fat stored in your body. As your body burns the excess fat, you will lose weight. The GM Diet also works by flushing out toxins from your body, which helps to improve digestion and energy levels.

The GM diet lasts seven days, and each day has a specific food plan. The GM Diet follows the same pattern every week, which helps to keep you on track and ensures that you get the nutrients your body needs. The GM Diet also encourages physical activity to help boost metabolism and burn calories.

When you first begin the Gm Diet, your body will respond immediately to the calorie deficit. You may feel tired and sluggish due to the sudden drop in calorie intake. However, the GM diet promises that you will begin feeling more energized after 4-5 days of following the GM Diet.

By day 7, you will notice significant weight loss and overall well-being. A GM Diet also promises to rid your body of toxins that can cause bloating and weight gain.

What are the health benefits of a GM Diet?

There are a wide variety of health benefits to the GM Diet such as weight loss, lower cholesterol levels, and improved digestion.

  • Weight loss: The GM Diet is an effective tool for rapid weight loss. The GM Diet promises to help you lose 7-14 pounds in one week. 
  • Lower Cholesterol levels:  A GM Diet focuses on eating healthy, low-calorie foods high in fiber and complex carbohydrates. The GM Diet is also low in unhealthy fats and processed sugars which can help to lower cholesterol levels. 
  • Improved digestion: A GM Diet encourages the consumption of fresh fruits and vegetables packed with vitamins and minerals that can improve digestion. The GM Diet also increases water intake, which can help to flush out toxins from the body and reduce bloating.

What are the health risks of a GM Diet?

Due to the extreme nature of the caloric deficit, there are some significant health risks to following the GM diet.

  • Dehydration:  The GM Diet encourages increasing water intake. However, it can be challenging to get enough water if you are not used to drinking a lot of it. A GM diet also eliminates dairy and alcohol, both of which contain water. Not drinking enough water can lead to dehydration, headaches, and fatigue.
  • Muscle weakness and fatigue: The GM Diet eliminates healthy fats and proteins, which can lead to muscle weakness and fatigue. GM diet also eliminates dairy products rich in calcium and vitamin D, essential for healthy bones and muscles.
  • Nutrient deficiencies: A GM Diet eliminates processed foods and refined sugars but eliminates some nutrient-dense foods like dairy and legumes. The GM Diet also restricts fruit intake, which can lead to a deficiency in nutrition.

How to do a GM Diet?

You must follow a specific diet for one week to complete the GM diet. You will not achieve the desired results if you do not follow the instructions strictly. The GM diet gives you specific foods that you can eat on each day of the diet.

How to do GM Diet
How to do a GM Diet?

The order and combination of the foods is scientifically calculated to maximize your weight loss. You cannot make any adjustments to the diet. While on the GM diet, you can consume between 1000-1200 calories daily which amounts to a 800-1300 calorie deficit. This calorie deficit is relatively extreme and why the diet only lasts seven days. .

The ideal time to follow the GM Diet is one week or seven days. You should not follow this diet for longer than that because the extreme calorie deficit can have negative consequences for your body.

There are several best practices for getting the most out of the GM Diet. They include staying hydrated, exercising, getting enough sleep, and consulting a doctor before beginning the diet. Staying hydrated is essential for GM Diet, so it’s important to make sure you drink eight to twelve glasses of water each day. Enough water will help keep you energized. 

The GM Diet also encourages physical activity to help boost metabolism and burn calories. Doing 30 minutes of light to moderate exercise three times during the diet is enough to maximize your weight loss. 

While completing the GM Diet, you should also get at least eight hours of sleep each night to help reduce stress and promote overall health. Finally, given the extreme calorie deficit, it is wise to consult your doctor before beginning this diet.

What are the foods that you can eat while on a GM Diet?

This list is a complete GM diet food list. These are the foods that you can eat while on the GM diet. It is important to remember that you cannot eat certain foods on certain days.

  • Fruits: You can eat all fruits.
  • Vegetables: Eating non-starchy vegetables is essential to the GM diet. You cannot eat them if they are cooked in oil. 
  • Grains: You can eat limited amounts of whole grains while on the GM diet. 
  • Legumes: You cannot eat legumes on the GM diet. 
  • Nuts: You cannot eat nuts on the GM diet. 
  • Seeds: You cannot eat seeds on the GM diet. 
  • Healthy fats: Healthy fats are off-limits. 
  • Proteins: You should avoid proteins while on the GM diet. 

The most important foods you can eat while on the GM diet are fresh fruits and non-starchy vegetables. It would be best to eat them raw to limit your calorie consumption.

What are the foods that you should avoid while on a GM Diet?

There is a wide range of foods that you should avoid while on the GM diet.

  • Meat: You shouldn’t eat meat while on the GM diet. 
  • Poultry: You cannot eat any poultry on this diet. 
  • Fish and shellfish: Fish and shellfish are off-limits. 
  • Meat-based ingredients: Processed meat items are also a no-go. 
  • Eggs: Eggs are a banned food.
  • Dairy products: You can drink milk but should avoid other dairy products. 

You need to avoid these foods because they are high in calories and fat, which can take you out of a calorie deficit and compromise the results of the GM diet results.

Who should do GM Diet?

People interested in a short-term crash diet to lose significant weight should do the GM diet. Many of the people who decide to do the GM Diet want to lose a significant amount of weight in a short period of time. The short term results of the GM Diet are a powerful motivator.

Who should do GM Diet
Who should do GM Diet?

In addition to people looking to lose weight, many bodybuilders use the GM bodybuilding diet to lose weight before a competition quickly.

How Easy is a GM Program to Follow?

The GM program is not easy to follow because it is a highly restrictive diet. You must carefully plan your meals and ensure you eat the right foods at the correct times. You will also need to commit to exercising regularly and drinking plenty of water to stay hydrated. Additionally, the GM diet requires you to avoid certain food items like meat, dairy products, and processed foods.

What is a Sample GM Diet Plan?

The original GM diet plan is listed below.

  • Day 1: You can eat fruit, but no bananas. The recommended fruits are watermelon and muskmelon. You also need to drink eight to twelve glasses of water. 
  • Day 2: You can eat one large boiled potato and cook or uncooked vegetables of your choice, but you cannot use oil to cook them. Drink eight to twelve glasses of water. 
  • Day 3: You can eat fruit, but no bananas. You can also eat raw or uncooked non-starchy vegetables with no oil. You also need to drink eight to twelve glasses of water. 
  • Day 4: On this day you eat 8 to 10 bananas, 3 to 4 glasses of milk, and 8 to 12 glasses of water. 
  • Day 5: You eat six tomatoes, one cup of brown rice, and 12-15 glasses of water. 
  • Day 6: You eat one cup of brown rice, cooked or uncooked vegetables (except potatoes) of your choice without oil and 8-12 glasses of water. 
  • Day 7: On the final day of the diet, you can eat one cup of brown rice, any raw or uncooked vegetables and as much fruit juice as you want. 

What are the Best Recipes for GM Diet?

These are some of the best recipes for the GM diet.

  • Oil-free Roasted Vegetables: Roasting vegetables in your oven with some salt and pepper will maximize the flavor without compromising your calorie deficit. 
  • Carrot Juice with Orange and Ginger: Addingr some ginger to your orange and carrot juice will provide some essential nutrients and boost your immune system. 
  • Cucumber, Apple and Spinach Juice: This mix juice follows the GM diet and also sataite your hunger
  • Perfect Brown Rice: Using a rice cooker to prepare your brown rice will ensure that it cooked perfectly. 
  • Energizing Green Drink: This mixed juice will give you a boost of energy halfway through your day. 

What are the facts about the GM Diet?

These are some essential facts about the GM Diet including what is included in the diet, the quality of the food, the cost, what happens to your body the first week, the weight you will lose. 

  • Fruit Focused: The primary foods you will eat in the GM diet are fresh fruits and fruit juices. You can eat as much fresh fruit as you like while on this diet. 
  • Cost: The GM diet is affordable. You don’t have to buy fancy foods or diet supplements,and you can find all the necessary foods at your local grocery store. 
  • Based on Research: This diet is based on research done by the FDA and US Department of Agriculture research.
  • The First Week: During the first week of the GM Diet, you will drink lots of water and eat mostly fruits, potatoes, and vegetables. Fats and proteins are off-limits during this phase. You will experience hunger pains and low energy, but you will notice immediate weight loss. 
  • Weight loss: The GM Diet is one of the best diets for weight loss because it is low in saturated fat and cholesterol.

How much does a GM Program cost?

The GM program is relatively inexpensive since the foods required are affordable. You can buy all the necessary ingredients for less than $100 for the entire week. The price is similar to one month of Slimfast and is much less expensive than diet programs like Atkins or Nutrisystem.

What are the Alternatives to GM Diet?

There are many alternatives to the GM Diet, including traditional weight-loss diets such as the Mediterranean diet, intermittent fasting, and low-carbohydrate diets. Each alternative method relies on different principles and techniques to help you lose weight.

What does a GM Diet PDF Involve?

A GM Diet PDF has all the information you need to start and complete the GM diet. It includes a detailed explanation of the diet, meal plans for each day of the GM Diet, and recipes for GM-approved foods.

How to Find a 3D GM Diet Printable Plan?

You can find a 3D GM Diet Printable Plan through a google search.

Athletic Insight

Athletic Insight Research


The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.