GREAT DIET PLANS TO GET IN SHAPE

How To Follow The GM Diet For Weight Loss

Day 1

  • Eat as many fruits as you like.

  • Watermelons and cantaloupes are recommended.

  • Drink 8 to 12 glasses of water during the day.

 

Day 2

  • Consume only vegetables.

  • Use olive oil for cooking (no deep frying) the vegetables.

  • Drink 8 to 12 glasses of water.

 

Day 3

  • Consume fruits and vegetables.

  • Avoid potatoes and bananas.

  • Drink 8 to 12 glasses of water.

 

Day 4

  • Consume 8 bananas and 4 glasses of milk (8 fluid ounces).

  • You may consume a bowl of clear vegetable soup if it gets too monotonous.

  • Drink 8 to 12 glasses of water.

 

Day 5

  • Have brown rice.

  • Consume 6 large tomatoes.

  • Non-vegetarians can consume chicken breast or fish.

  • Vegetarians can consume tofu or cottage cheese.

  • Keep yourself hydrated with water and/or strained fruit juices (without sugar or sweeteners).

 

Day 6

  • Consume brown rice.

  • Non-vegetarians can consume chicken breast or fish.

  • Consume raw or sauteed vegetables. Avoid potato.

  • Keep yourself hydrated with water and/or strained fruit juices (without sugar or sweeteners).

 

Day 7

  • Consume brown rice.

  • Consume raw or sauteed veggies.

  • Have 4 glasses of fruit juice.

  • Drink 8 glasses of water. 

 

 

Main Idea – The GM diet allows you to consume specific foods on different days. Fruits, veggies, milk, and lean protein sources are the main focus.

GM Diet Claimed Benefits

*There are no scientific studies that have confirmed these benefits.

  • Detoxification – Fruits and vegetables are loaded with antioxidants that help flush out toxins (1).

  • Improves Health – Veggies and fruits boost immunity and improve cell functions (2), (3).

  • Prevents Weight Gain – Cutting back on sugar and sugary foods help prevent weight gain (4), (5).

The GM diet has a few disadvantages too. Here’s what you must know.

GM Diet Risks And Side Effects

  • No Scientific Data – The GM diet is not backed by any scientific study.

  • Not Long-Term – The GM diet is a fad and is not recommended for long-term weight loss goals.

  • Lacks Nutrients – Limited access to foods make the GM diet lacking in nutrients like vitamin B12, calcium, and iron.

  • Muscle Loss – Low-calorie diets, more often than not, cause muscle loss. This can ultimately cause slow metabolism (6), (7).

  • Mood Swings – This restrictive diet can cause mood swings and irritability.

  • Tiredness And Fatigue – A sudden dip in calorie intake might make you feel tired and weak.

Main Idea – The GM diet lacks nutrients, may cause muscle loss, and make you irritable.

7-Day GM Diet Chart 

 

GM Diet Day 1

  • Breakfast (8:00 a.m.) – A medium apple + a few berries + 1 glass of water

  • Mid-Morning (10:30 a.m.) – ½ bowl of sliced cantaloupe + 1 glass of water

  • Lunch (12:30 p.m.) – 1 bowl of watermelon

  • Evening Snack (4:00 p.m.) – 1 large orange + 1 glass of water

  • Dinner (6:30 p.m.) – 1 cup of cantaloupe and berries + 1 glass of water

  • Snack (8:30 p.m.)– ½ cup of watermelon 

 

Foods To Avoid – Day 1

  • Vegetables – All veggies

  • Fruits – Banana

  • Protein – Meat, eggs, fish, beans, lentils, and mushrooms.

  • Fats & Oils – Lard, butter, margarine, and safflower oil.

  • Carbs – Carb-rich foods, including brown rice.

  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.

  • Beverages – Alcohol, soda, sweetened drinks, milkshakes, vegetable juices or smoothies, and packaged fruit juices.

GM Diet Day 2

  • Breakfast (8:00 a.m.) – 1 cup of boiled potato (with a little salt and pepper)

  • Mid-Morning (10:30 a.m.) –½ bowl of cucumber

  • Lunch (12:30 p.m.) – 1 cup of lettuce, bell peppers, baby spinach, and asparagus

  • Evening Snack (4:00 p.m.) – ½ cup of baby carrots (lime juice and a pinch of salt)

  • Dinner (6:30 p.m.) – 1 cup of blanched broccoli and green beans

  • Snack (8:30 p.m.) – 1 cucumber

 

Foods To Avoid – Day 2

  • Fruits – All fruits

  • Protein – Meat, eggs, fish, beans, lentils, and mushrooms.

  • Fats & Oils – Lard, butter, margarine, and safflower oil.

  • Carbs –Carb-rich foods, including brown rice.

  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.

  • Beverages – Alcohol, soda, sweetened drinks, fresh fruit juices or smoothies, and packaged fruit juices.

GM Diet Day 3

  • Breakfast (8:00 a.m.) – ½bowl of cantaloupe + 2 glasses of water

  • Mid-Morning (10:30 a.m.) – 1 cup of pineapple or pear + 2 glasses of water

  • Lunch (12:30 p.m.) – 1 cup of salad (cucumber, carrots, and lettuce) + 2 glasses of water

  • Evening Snack (4:00 p.m.) – 1 orange + ½ cup of cantaloupe + 1 glass of water

  • Dinner (6:30 p.m.) – 1 cup of salad (boiled broccoli + beets + spinach) + 2 glasses of water

  • Snack (8:30 p.m.) – 1 pear + 1 glass of water 

 

Foods To Avoid – Day 3

  • Vegetables – Potato

  • Fruits – Banana

  • Protein – Meat, eggs, fish, beans, lentils, and mushrooms.

  • Fats & Oils – Lard, butter, margarine, and safflower oil.

  • Carbs –All carb-rich foods, including brown rice.

  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.

  • Beverages – Alcohol, soda, sweetened drinks, vegetable smoothies or juices, and packaged fruit juices.

 

GM Diet Day 4

  • Breakfast (8:00 a.m.) – 2 bananas + 1 glass of milk

  • Mid-Morning (10:30 a.m.) – 1 banana + 1 glass of water

  • Lunch (12:30 p.m.) – Milkshake (2 bananas + 1 glass of milk + a dash of cocoa powder)

  • Evening Snack (4:00 p.m.) –2 bananas

  • Dinner (6:30 p.m.) – 1 banana + 1 glass of milk

  • Snack (8:30 p.m.) – 1 glass of milk

 

Foods To Avoid – Day 4

All except banana and milk.

 

GM Diet Day 5

  • Breakfast (9:00 a.m.) – 3 tomatoes

  • Lunch (12:30 p.m.) – ½ cup of brown rice + sauteed assorted veggies/3 oz fish fillet

  • Evening Snack (4:00 p.m.) – 2 tomatoes

  • Dinner (6:30 p.m.) – 1 bowl of brown rice + 1 tomato + ½ cup of sauteed veggies 

 

Foods To Avoid – Day 5

  • Vegetables – Potato and sweet potato.

  • Fruits – Banana

  • Protein – Beef, pork, and turkey.

  • Fats & Oils – Lard, butter, margarine, and safflower oil.

  • Carbs – White rice, bread, and processed foods.

  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.

  • Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

 

GM Diet Day 6

  • Breakfast (9:00 a.m.) – 1 glass carrot juice

  • Lunch (12:00 p.m.) – ½ cup of brown rice + ½ cup of veggies + Tofu/fish fillet

  • Snack (3:30 p.m.) – 1 cup of cucumber slices

  • Dinner (6:30 p.m.) – ½ bowl of brown rice + ½ cup of veggies + Chicken/cottage cheese

 

Foods To Avoid – Day 6

  • Vegetables– Sweet potato and potato.

  • Fruits – All

  • Protein– Beef, pork, and turkey.

  • Fats & Oils – Lard, butter, margarine, and safflower oil.

  • Carbs – White rice, bread, and processed foods.

  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.

  • Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

 

GM Diet Day 7

  • Breakfast (9:00 a.m.) – 1 glass of orange/apple juice

  • Lunch (12:00 p.m.) – ½ cup of brown rice + ½ cup of sauteed veggies

  • Snack (3:30 p.m.) – 1 cup of watermelon/few assorted berries

  • Dinner (6:30 p.m.) – 1 bowl of GM Soup

 

Foods To Avoid – Day 7

  • Vegetables – Potato and sweet potato.

  • Fruits – Banana, cherry, mango, and pear.

  • Protein – Avoid any kind of meat, such as beef, turkey, chicken, pork, fish, lentils, beans, soy, and mushrooms.

  • Fats & Oils – Lard, butter, margarine, and safflower oil.

  • Carbs – White rice, bread, and processed foods.

  • Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.

  • Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

 

Main Idea – 7 days, 7 different ways of eating. Lots of fluids, veggies, fruits, milk, and lean protein. By the end of it, you will lose weight and feel lighter.

Lose weight in just 1 month with this super effective 30-day

diet plan

Day 1

Breakfast: 3 Scrambled Eggs and 1 large grapefruit
Snack: 25 almonds
Lunch: Turkey Wrap and 1 apple
Snack: 1 piece of string cheese
Dinner: Spicy Chicken and Pasta, Side salad and 2 Tbsp olive oil/vinegar dressing.

Day 2

Breakfast: 2 Tbsp of peanut butter with 1 piece of toast and 1 banana
Snack: 2 small boxes of raisins
Lunch: Leftover Spicy Chicken and Pasta
Snack: 0% fat Greek yogurt
Dinner: Miso Salmon and 2 cups of broccoli

Day 3

Breakfast: Lean Eggs and Ham, 1 large grapefruit
Snack: 25 almonds
Lunch: Black Bean and Cheese Burrito and 1 apple
Snack: 1 piece of string cheese
Dinner: Veggie Burger and bun, Salad with 4 Tbsp olive oil/vinegar dressing, 1 serving of sweet potato fries

Day 4

Breakfast: Berry Wafflewich and 0% fat Greek yogurt
Snack: 15 snap peas and 2 Tbsp of hummus
Lunch: Gobbleguac Sandwich and 1 apple
Snack: 1 banana and 1 piece of string cheese
Dinner: Steamed Snapper with Pesto, 1 cup of brown rice, 2 cups of broccoli

Day 5

Breakfast: 0% fat Greek yogurt, 1 large grapefruit
Snack: 1 Luna Bar
Lunch: The I-Am-Not-Eating-Salad Salad and 25 almonds
Snack: 30 baby carrots and 4 Tbsp of hummus
Dinner: Chicken Spinach Parm, 1 cup of brown rice and 2 cups of snow peas

Day 6

Breakfast: Loaded Vegetable Omelet and 1 banana
Snack: 1 piece of string cheese
Lunch: Turkey Wrap and 1 apple
Snack: 10 cherry tomatoes and 2 Tbsp of hummus
Dinner: Quick Lemon Chicken with Rice and 2 cups of broccoli
Snack: 1 Sugar-Free Fudgsicle

Day 7

Breakfast: Loaded Vegetable Omelet and 1 banana
Snack: 15 baby carrots and 2 Tbsp of hummus
Lunch: Eat Out
Snack: 0% fat Greek yogurt
Dinner: Penne with Chicken Marengo and 2 cups of broccoli

Day 8

Breakfast: 3 Scrambled Eggs and 1 large grapefruit
Snack: 25 almonds
Lunch: Leftover Penne with Chicken Marengo and 2 cups of broccoli
Snack: 1 piece of string cheese and 0% fat Greek yogurt
Dinner: Thai Beef Lettuce Wraps and 2 cups of snow peas
Snack: 1 Skinny Cow ice cream sandwich

Day 9

Breakfast: Loaded Vegetable Omelet and 1 banana
Snack: 1 piece of string cheese and 0% fat Greek yogurt
Lunch: The I-Am-Not-Eating-Salad Salad and 1 apple
Snack: 10 cherry tomatoes and 1 Luna Bar
Dinner: Tofu Stir-Fry, 2 cups of broccoli and 1 cup of brown rice

Day 10

Breakfast: 3 Scrambled Eggs and 1 large grapefruit
Snack: 0% fat Greek yogurt and 25 almonds
Lunch: Leftover Tofu Stir-Fry and 1 cup of brown rice
Snack: 1 banana and 1 piece of string cheese
Dinner: Quick Lemon Chicken with Rice and 2 cups of broccoli

Day 11

Breakfast: Giant Omelet Scramble and 1 banana
Snack: 2 small boxes of raisins
Lunch: Turkey Wrap and 1 apple
Snack: 1 Lärabar
Dinner: Grilled Cilantro-Lime Chicken, 1 cup of brown rice and 2 cups of broccoli

Day 12

Breakfast: Loaded Vegetable Omelet and 1 large grapefruit
Snack: 0% fat Greek yogurt and 1 banana
Lunch: Turkey Wrap and 1 apple
Snack: 15 baby carrots and 2 Tbsp of hummus
Dinner: Steamed Snapper with Pesto, 2 cups of broccoli and 1 cup of brown rice

 

Day 13

Breakfast: Lean Eggs and Ham and 1 medium grapefruit
Snack: 1 piece of string cheese and 25 almonds
Lunch: Mediterranean Hummus Wrap and 1 apple
Snack: Smart Balance Light Butter Popcorn, mini bag
Dinner: Penne with Chicken Marengo and 2 cups of broccoli
Snack: 30 baby carrots

Day 14

Breakfast: Don't-Get-Fat French Toast and 1 large grapefruit
Snack: 2 small boxes of raisins and 1 piece of string cheese
Lunch: The I-Am-Not-Eating-Salad Salad and 1 apple
Snack: 15 baby carrots and 2 Tbsp of hummus
Dinner: Miso Salmon and Salad with 2 Tbsp olive oil/vinegar dressing

Day 15

Breakfast: Loaded Vegetable Omelet and 1 large grapefruit
Snack: Smart Balance Light Butter Popcorn, mini bag
Lunch: Mediterranean Hummus Wrap and 1 apple
Snack: 0% fat Greek yogurt
Dinner: Whole Wheat Pasta with Vegetables, 2 cups of broccoli
Snack: 1 Skinny Cow ice cream sandwich

Day 16

Breakfast: Giant Omelet Scramble and 1 large grapefruit
Snack: 1 piece of string cheese
Lunch: Leftover Whole Wheat Pasta with Vegetables and 1 apple
Snack: 25 almonds
Dinner: Tofu Stir-Fry and 1 cup of brown rice

Day 17

Breakfast: Belly-Stuffing Peanut Butter Oatmeal and 1 large grapefruit
Snack: 1 piece of string cheese
Lunch: Leftover Tofu Stir-Fry and 1 cup of brown rice
Snack: 0% fat Greek yogurt
Dinner: Chicken Spinach Parm, 2 cups of broccoli and Salad with 2 Tbsp olive oil/vinegar dressing

Day 18

Breakfast: Lean Eggs and Ham and 1 large grapefruit
Snack: 0% fat Greek yogurt and 1 banana
Lunch: Gobbleguac Sandwich
Snack: 1 piece of string cheese
Dinner: Steamed Snapper with Pesto, 1 cup of brown rice and 2 cups of broccoli

Day 19

Breakfast: Don't-Get-Fat French Toast
Snack: 1 banana and 2 small boxes of raisins
Lunch: The I-Am-Not-Eating-Salad Salad and 1 apple
Snack: 15 baby carrots, 2 Tbsp of hummus and 1 piece of string cheese
Dinner: Miso Salmon, Salad with 2 Tbsp olive oil/vinegar dressing

Day 20

Breakfast: 2 Tbsp of peanut butter with 1 piece of whole-grain toast and 1 large grapefruit
Snack: 25 almonds
Lunch: Gobbleguac Sandwich and 1 apple
Snack: 1 piece of string cheese
Dinner: Eat Out

Day 21

Breakfast: Loaded Vegetable Omelet and 1 banana
Snack: 1 Luna Bar
Lunch: Black Bean and Cheese Burrito and 1 apple
Snack: 2 small boxes of raisins
Dinner: Grilled Cilantro-Lime Chicken and Salad with 2 Tbsp olive oil/vinegar dressing
Snack: 1 sugar-free Fudgsicle

Day 22

Breakfast: Loaded Vegetable Omelet and 1 banana
Snack: 1 Luna Bar
Lunch: Black Bean and Cheese Burrito and 1 apple
Snack: 2 small boxes of raisins
Dinner: Whole Wheat Pasta with Vegetables and Salad with 2 Tbsp olive oil/vinegar dressing
Snack: 1 Skinny Cow ice cream sandwich

Day 23

Breakfast: Giant Omelet Scramble and 1 large grapefruit
Snack: 1 piece of string cheese
Lunch: Leftover Whole Wheat Pasta with Vegetables and 1 apple
Snack: 25 almonds
Dinner: Miso Salmon and 1 cup of brown rice

Day 24

Breakfast: Berry Wafflewich and 1 large grapefruit
Snack: 0% fat Greek yogurt and 30 baby carrots
Lunch: Gobbleguac Sandwich and 1 apple
Snack: 1 piece of string cheese
Dinner: Tofu Stir-fry, 2 cups of broccoli and 1/2 cup of brown rice
Snack: 1 Skinny Cow ice cream sandwich

Day 25

Breakfast: Belly-Stuffing Peanut Butter Oatmeal and 1 large grapefruit
Snack: 0% fat Greek yogurt
Lunch: Leftover Tofu Stir-fry and 2 cups of broccoli
Snack: 25 almonds and 30 baby carrots
Dinner: Chicken Spinach Parm and 1/2 cup of brown rice
Snack: 1 Skinny Cow ice cream sandwich

Day 26

Breakfast: Giant Omelet Scramble and 0% fat Greek yogurt
Snack: 1 Luna Bar
Lunch: Black Bean and Cheese Burrito and 1 apple
Dinner: Veggie Burger and bun, Salad with 2 Tbsp olive oil/vinegar dressing and 1 serving of sweet potato fries
Snack: 1 piece of string cheese

Day 27

Breakfast: 2 Tbsp of peanut butter with 1 piece of whole-grain toast and 1 large grapefruit
Snack: 10 cherry tomatoes and 2 Tbsp of hummus
Lunch: Mediterranean Hummus Wrap
Snack: 0% fat Greek yogurt and 25 almonds
Dinner: Eat Out

Day 28

Breakfast: Don't-Get-Fat French Toast and 1 large grapefruit
Snack: 1 piece of string cheese
Lunch: Eat out
Snack: Smart Balance Light Butter Popcorn, mini bag
Dinner: Steamed Snapper with Pesto, 2 cups of broccoli and Salad with 2 Tbsp olive oil/vinegar dressing
Snack: 1 sugar-free Fudgsicle

Day 29

Breakfast: Loaded Vegetable Omelet and 1 banana
Snack: 1 Luna Bar
Lunch: Black Bean and Cheese Burrito and 1 apple
Snack: 2 small boxes of raisins
Dinner: Whole Wheat Pasta with Vegetables and Salad with 2 Tbsp olive oil/vinegar dressing
Snack: 1 Skinny Cow ice cream sandwich

Day 30

Breakfast: Giant Omelet Scramble and 0% fat Greek yogurt
Snack: 25 almonds
Lunch: The I-Am-Not-Eating-Salad Salad and 1 apple
Dinner: Penne with Chicken Marengo and 2 cups of broccoli
Snack: 2 pieces of string cheese