If you're not looking to lose weight, don't worry about it. You don't need to be a certain weight to be happy, fall in love, or get the job of your dreams. If you do want to lose weight for health reasons, that's great! Just remember that body size isn't the only thing that determines your health. Feeling good and taking care of your body is the goal.
If you want to improve your diet or lose some weight, following a diet plan can be helpful.
7-Day Diet Plan for Weight Loss
You'll eat frequently on this diet–three meals and two snacks daily. The ratio of nutrients is 45% carbs, 30% protein, and 25% healthy fats. Drinks should be low or no-calorie, like coffee, tea, or water.
The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week to accelerate weight loss and build a healthy and strong body.
Monday
Breakfast: Breakfast:
- 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
- 1 slice whole-grain toast
- 1/2 cup blueberries
- 1 cup skim milk
Snack: Snack:
- 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries
Lunch: Lunch:
- Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.
Snack: Snack:
- 2 tablespoons hummus and 6 baby carrots
Dinner: Dinner:
- 4 ounces grilled salmon
- 1 cup wild rice with 1 tablespoon slivered toasted almonds
- 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
- 1/2 cup diced cantaloupe topped with
- 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts
Tuesday
Breakfast: Breakfast:
- 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
- 2 links country-style turkey sausage
- 1 cup blueberries
Snack: Snack:
- 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans
Snack: Snack:
- 1/2 cup fat-free cottage cheese with 1/2 cup salsa
Dinner: Dinner:
- 1 turkey burger
- 3/4 cup roasted cauliflower and broccoli florets
- 3/4 cup brown rice
- 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
Wednesday
Breakfast: Breakfast:
- Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
- Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
- 1/2 cup diced watermelon
Snack: Snack:
- 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts
Lunch: Lunch:
- Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
- 1 medium nectarine
- 1 cup skim milk
Snack: Snack:
- 1 fat-free mozzarella string cheese stick
- 1 medium orange
Dinner: Dinner:
- 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
- 1 medium artichoke, steamed
- 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing
Thursday
Breakfast: Breakfast:
- 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
- 1 wedge honeydew
- 1 cup skim milk
- 2 slices Canadian bacon
Snack: Snack:
- Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola
Lunch: Lunch:
- Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
- 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing
Snack: Snack:
- 8 baked corn chips with 2 tablespoons guacamole
Dinner: Dinner:
- 4 ounces grilled halibut
- 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
- Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
- 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
- 1 tablespoon chopped pecans and dash cinnamon
Friday
Breakfast: Breakfast:
- Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
- 1 cup mixed melon
Snack: Snack:
- 3 ounces sliced lean ham
- 1 medium apple
Lunch: Lunch:
- Turkey burger (or one of these veggie burgers)
- Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
- 1 cup skim milk
Snack: Snack:
- 1 fat-free mozzarella string cheese stick
- 1 cup red grapes
Dinner: Dinner:
- 5 ounces grilled wild salmon
- 1/2 cup brown or wild rice
- 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
- 1/2 cup all-fruit strawberry sorbet with 1 sliced pear
Saturday
Breakfast: Breakfast:
- Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
- 1 small bran muffin
- 1 cup skim milk
Snack: Snack:
- 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear
Lunch: Lunch:
- 4 ounces sliced turkey breast
- Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
- 1 medium orange
Snack: Snack:
- Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)
Dinner: Dinner:
- 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
- 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
- 1 cup steamed green beans with 1 tablespoon slivered almonds
Sunday
Breakfast: Breakfast:
- 2 slices Canadian bacon
- 1 whole-grain toaster waffle with sugar-free fruit spread
- 3/4 cup berries
- 1 cup skim milk
Snack: Snack:
- 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds
Lunch: Lunch:
- Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
- 1 apple
- 1 cup skim milk
Snack: Snack:
- 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
- 1/4 cup blueberries
Dinner: Dinner:
- 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
- 1/2 cup brown rice
- 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar
7 Day GM Diet Weight Loss Plan Chart Indian Version
The Indian version of the GM Diet Plan would only differ slightly from the original version. However, while the original GM Diet allows the consumption of meat in the form of beef, this would be replaced in India with vegetarian alternatives, as a significant portion of the population does not consume beef.
While non-vegetarians can still consume protein in the form of chicken on days 5 and 6, vegetarians can replace meat with a cup of brown rice.
GM Diet Plan Chart – Day 1
You can eat as many fruits as you want on the first day of the diet. There are no specific instructions on how many or when to eat them. Watermelons and muskmelons are highly recommended because they contain high amounts of fiber. You can also include apples, oranges, and papaya in your diet.
Its important to consume 8-12 glasses of water per day and to never skip meals. If you're feeling hungry at any point during the day, eat some fruit to tide you over.
Texture is an important factor in satiety, which is why whole grains are often recommended over processed ones. These complex carbohydrates take longer to digest, providing a slow and steady release of energy. Whole grains are recommended over processed ones because they take longer to digest and provide a slow and steady release of energy.
On the first day, don't eat any vegetables and only eat fruit. It's best to stay away from bananas. The first day will be easier because you haven't gotten bored of the food yet. So follow the plan and feel active and energetic the rest of the day.
GM Diet Plan Chart – Day 2
the consumption of only vegetables On the second day of the GM Diet, you are only allowed to eat vegetables.
GM Diet Plan Chart – Day 3
On the third day of the diet, you should eat a combination of fruits and vegetables. These foods could be the same as those you ate on the first two days. However, you should avoid eating potatoes and bananas.
By the middle of the week, your body will have started to get used to the new diet. Having a day of only eating vegetables would make the fruits feel like a nice change, plus eating both fruits and vegetables together gives your body the added benefits of high fiber and protein.
To flush out all toxins from your body, you should drink 8 to 12 glasses of water per day. You can also add the GM Diet Soup to your diet on the third day. This change will also help satisfy your taste buds and break the monotony of the first two days.
GM Diet Plan Chart – Day 4
On the fourth day, you can eat the bananas you avoided earlier in the week. You should eat eight bananas throughout the day, divided between meals and snacks. You should also drink a big glass of milk at each meal: breakfast, lunch, and dinner. If you get bored with this diet, you can also include a bowl of soup.
Bananas contain pectin, which aids in digestion, as well as instant energy-boosting nutrients. They are also high in potassium and low in salt. Milk consumed on this day is also a great source of potassium and calcium, due to its fortification with Vitamin D, which helps strengthen bones.
One is to avoid snacking on fruits other than bananas and to substitute bananas and milk with figs and soy milk on Day 4. Also, potatoes and sweet potatoes must be ignored.
GM Diet Plan Chart – Day 5
On day five, vegetarians can choose to eat a bowl of brown rice, while non-vegetarians have the option to eat a lean protein source, such as fish or chicken breast. Everyone must also eat six large tomatoes.
A vegetarian can eat a bowl of brown rice for lunch, but must be careful to use minimal oil for cooking. Non-vegetarians can eat about 500 g of baked or lightly fried skinless chicken, along with the 6 tomatoes. To combat the high amounts of uric acid produced by the body, drink up to 15 glasses of water every day.
Brown rice is high in fiber and helps with digestion. Chicken and fish are lean sources of protein. Fish also has omega-3 fatty acids, and tomatoes are high in fiber, which aids digestion.
One should avoid potatoes and sweet potatoes among vegetables, and bananas among fruits that were recommended earlier in the week. GM Diet Soup can be part of the mid-morning or evening snack.
GM Diet Plan Chart – Day 6
On day 6 of the GM Diet, you can have either cooked or raw vegetables. If you are a vegetarian, you can have a cup of brown rice, and if you are not a vegetarian, you can have lean protein such as fish or chicken breast.
The next day, the sixth day, has a similar food intake to the previous day with the addition of cooked or uncooked vegetables. Be sure to boil the vegetables instead of frying them, and salads shouldn't have any heavy dressing.
Non-vegetarians can consume skinless chicken along with vegetables, excluding tomatoes and potatoes. Day 6's combination of vegetables also provides the necessary fiber. Ideally, fruits, potatoes, and sweet potatoes should be avoided.
I'm glad to see the results of the diet; I should start seeing some weight loss on the sixth day.
GM Diet Plan Chart – Day 7
On the last day of the 7-day plan, you could have brown rice, mixed vegetables and fruit juice for lunch. Drink a glass of sugar-free fruit juice with each meal or snack to get the most nutrients from the vegetables.
The rice and vegetables will help power the body and the fruit juices will cleanse it of toxins.
As on the previous six days, one must avoid certain foods on the seventh day as well. It is advisable to stay away from vegetables like potatoes and sweet potatoes, whereas fruits like banana, cherry, mango, and pear should not be eaten.
Side Effects of GM Diet Plan
The GM Diet is a fad diet that is followed by people all over the world. However, the diet has several side effects that need to be considered before one chooses to follow it.
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- Although the diet may help you lose weight quickly, it is high in fiber but low in protein, carbs, and fats. Because of this, your body may not receive the essential nutrients.
- The GM Diet can lead to a metabolic slowdown in your body. While your weight loss process may not be affected initially, this would eventually make it difficult to maintain your body weight.
- The body would use all the fluids in the diet for metabolism. The diet could, therefore, lead you feeling dehydrated.
- The other possible side effects of the GM Diet also include weakness, headaches, and hunger pangs.
Summary
The GM Diet Plan promises weight loss by encouraging the consumption of complex carbs and low-calorie foods. However, it may be difficult to maintain weight loss after the diet, as it may lack the necessary nutrients for doing so.
If you're looking to be healthy, eating just vegetables is a great way to do it. You can eat them raw or cooked, but make sure there's no oil involved in their preparation.
If you eat potatoes, try to make healthier choices like baked or boiled instead of deep-fried. You can snack on vegetables anytime you're hungry. If you need to, use olive oil or butter sparingly for flavor.
Since vegetables contain all the nutrients you need to sustain the body, eating them will help restore the carbohydrate content in your body and provide you with enough energy to keep the diet going. However, as per the plan, you must stay away from fruits altogether on day 2.
