Leena Watts
The 7-day diet is a weight-loss meal plan that promises substantial weight loss in a week. There are many 7-day diets, including the General Motors (GM) diet, which is a highly restrictive, low-calorie diet that involves eating different food groups or combinations of food groups each day. The GM diet is appealing because it focuses on eating plenty of fruits and vegetables and avoiding added sugars, but it can cause nutritional deficiencies and may not be sustainable in the long term.
| Characteristics | Values |
|---|---|
| Goal | Lose weight |
| Time | 7 days |
| Weight Loss | 1-2 pounds per week (healthy), 15 pounds (unhealthy) |
| Calories | 1,200 calories per day |
| Food | High-protein, high-fiber |
| Drinks | 8-12 glasses of water per day, coffee, green tea |
| Exercise | Optional, light forms like yoga, walking, strength training |
| Soup | GM Wonder Soup made with cabbage, celery, tomatoes, onions, bell peppers |
| Day 1 | Unlimited fruit except bananas, melon |
| Day 2 | Unlimited vegetables, boiled potato for breakfast |
| Day 3 | Fruits and vegetables except bananas and potatoes |
| Day 4 | 6-10 bananas, 3-4 glasses of skim milk |
| Day 5 | 5-6 tomatoes, 1 cup of brown rice |
| Day 6 | 10-ounce chicken or fish, unlimited vegetables, vegetarians can have cottage cheese or brown rice |
| Day 7 | Brown rice, vegetables, fruit juice, bowl of brown rice for breakfast, lunch, and dinner |
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What You'll Learn
The GM diet plan
The GM diet consists of "negative-calorie foods", which are said to provide fewer calories than the body burns to digest them, resulting in a calorie deficit that promotes weight loss. These foods are also typically high in water content, which is claimed to enhance fat loss and detoxification. However, it is important to note that the concept of negative-calorie foods is not scientifically supported.
Each day of the GM diet has specific rules regarding permitted foods. Fruits, vegetables, meat, and milk are the main foods allowed, while beans, sweeteners, soda, and alcohol are prohibited. Coffee and green tea are allowed without sweeteners. Some substitutions are allowed, such as cottage cheese for meat and soy milk for regular milk.
- Day 1: Eat only fruit, except bananas. Melons are especially encouraged.
- Day 2: Eat only vegetables in raw or cooked form. Potatoes are limited to breakfast only.
- Day 3: Eat only fruits and vegetables, except bananas and potatoes.
- Day 4: Introduce some protein, grains, and juice. Continue to consume high amounts of water.
- Day 5: Feast on 20 ounces of lean protein like beef, chicken, or fish, spread across two meals. Vegetarians can opt for 2 cups of brown rice.
- Day 6: Consume 20 ounces of lean protein or 20 ounces of cottage cheese for vegetarians, along with any vegetables except tomatoes and potatoes. Drink plenty of water.
- Day 7: Similar to Day 5, with a focus on lean protein and/or vegetarian alternatives.
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What to eat each day
The 7-day GM diet is a highly restrictive diet that promises quick weight loss results. It is a low-calorie diet that focuses on eating fruits, vegetables, meat, and milk. Here is a detailed breakdown of what to eat each day:
Day 1:
Eat an unlimited amount of fruit, except bananas. Drink plenty of water, and the diet emphasizes melon for weight loss.
Day 2:
Eat only vegetables, either raw or cooked without oil. Some sources suggest limiting potatoes to breakfast only. Drink plenty of water throughout the day.
Day 3:
Eat fruits and vegetables, except for potatoes and bananas. Avoid using oil for cooking. Continue to drink an ample amount of water.
Day 4:
Eat only bananas (6 to 10) and drink 3 to 4 glasses of skim milk. As on previous days, ensure you are drinking enough water.
Day 5:
Eat only tomatoes (5 to 6) and one cup of brown rice. Continue with your water intake.
Day 6:
Eat a 10-ounce serving of chicken or fish. Vegetarians can substitute this with cottage cheese or brown rice. Consume unlimited vegetables, but avoid potatoes. Remember to stay hydrated with water.
Day 7:
Eat brown rice, vegetables, and fruit juice. Drink plenty of water to conclude the 7-day diet.
Please note that while this diet may lead to weight loss, it is not recommended as a healthy or sustainable way to lose weight. It can promote unhealthy eating behaviors and may lead to nutritional deficiencies. It is always advisable to consult with a healthcare professional or a dietitian before starting any new diet plan.
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Weight loss and health risks
The 7-day diet, also known as the GM diet, is a highly restrictive diet that promises quick weight loss results—up to 15 pounds in just one week. The diet involves eating only specific food groups each day for seven days. It recommends drinking a lot of water and allows for optional light exercise, such as yoga.
While the GM diet may result in weight loss due to an extreme calorie deficit, it is not a healthy or sustainable way to lose weight. Following an extremely low-calorie diet for a short period can lead to unhealthy eating behaviours and may even result in disordered or binge eating once the diet is over, causing you to gain back any weight lost.
Additionally, the diet's focus on specific fruits and vegetables may lead to nutrient deficiencies, although this is less likely over a short period of seven days. Losing weight too quickly can also be dangerous, reducing muscle mass and slowing metabolism.
Healthy weight loss recommendations suggest losing 1-2 pounds per week through long-term lifestyle changes, such as increasing exercise and incorporating more healthy, nourishing foods into your diet. High-protein, high-fibre foods can help with appetite control and contribute to long-term weight loss goals.
Before starting any diet, it is important to consult with a doctor or dietitian to ensure it is safe and suitable for your individual needs.
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Exercise and water intake
While some sources refer to a 7-day diet as a 7-day water fast, others refer to it as a 7-day weight-loss meal plan.
7-Day Water Fast
A 7-day water fast involves drinking water for seven straight days, without consuming any food. As the body is not obtaining the same amount of nutrients, it is recommended to drink mineralized water. There are no strict guidelines on the quantity or timing of water intake, but it is important to maintain a safe level of water intake to prevent dehydration or overhydration. The U.S. National Academies of Sciences, Engineering, and Medicine determined that optimal human fluid intake per day is about 3.7 litres for men and 2.7 litres for women.
Exercising during a water fast is not recommended, as it can seriously harm your body or lead to adverse effects. Getting plenty of rest and sitting down can help to conserve energy.
7-Day Weight-Loss Meal Plan
The 7-day weight-loss meal plan involves consuming 1,200 calories of high-protein, high-fibre foods each day. This combination of foods can help with weight loss by keeping you feeling fuller for longer. The meal plan can be tailored to your needs, and it is important to attend to your hunger and fullness cues rather than a specific calorie level.
Exercise is not required for weight loss on this diet, but it is optional. However, the diet recommends against exercise during the first three days.
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Meal prep and recipes
The 7-day GM diet is a highly restrictive diet that promises quick weight loss results. It is a low-calorie diet that focuses on eating fruits and vegetables, meat, and milk. The diet recommends drinking 8–12 glasses of water each day and allows coffee and green tea without any sweeteners. Soda, alcohol, and other calorie-filled beverages are not allowed.
Day 1:
Eat an unlimited amount of fruit, except bananas. Drink plenty of water. The diet emphasizes melon for weight loss.
Day 2:
Eat only vegetables, but do not cook them in oil. Some sources say you can eat a boiled potato for breakfast only. Drink plenty of water.
Day 3:
Eat fruits and vegetables, except potatoes and bananas. Do not use oil for cooking. Drink plenty of water.
Day 4:
Eat only bananas (6 to 10) and drink 3 to 4 glasses of skim milk. Drink plenty of water.
Day 5:
Eat only tomatoes (5 to 6) and one cup of brown rice. Drink plenty of water.
Day 6:
Eat a 10-ounce serving of chicken or fish (vegetarians can substitute cottage cheese or brown rice). Consume unlimited vegetables (no potatoes). Drink plenty of water.
Day 7:
Eat brown rice, vegetables, and fruit juice. Drink plenty of water.
- "Egg in a Hole" Peppers with Avocado Salsa
- Baked Banana-Nut Oatmeal Cups
- Chipotle-Lime Cauliflower Taco Bowls
- GM Wonder Soup (made with cabbage, celery, tomatoes, onions, bell peppers, and carrots)
It is important to note that the GM diet is not a healthy or sustainable way to lose weight. It is a very restrictive style of eating that may promote unhealthy eating behaviours and lead to nutritional deficiencies. It is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet plan.
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Frequently asked questions
The 7-day diet, also known as the GM diet, is a highly restrictive, low-calorie diet that promises quick weight loss. It involves eating different food groups or combinations of food groups each day.
The 7-day diet is appealing because it promises substantial weight loss in just one week. It also involves eating plenty of fruits and vegetables and avoiding added sugars.
The 7-day diet is not a healthy or sustainable way to lose weight. It is a crash diet that will likely result in weight gain as soon as you return to normal eating. It promotes unhealthy eating behaviours and may lead to disordered eating or binge eating.
The 7-day diet involves eating fruits, vegetables, meat, and milk. Beans are not allowed, and coffee and green tea are only permitted without any sweeteners. Each day has specific rules on which foods are permitted. For example, on Day 1, you can eat an unlimited amount of fruit (except bananas) and drink plenty of water.
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