February 26, 2019 by Charushila Biswas
ISSA Certified Specialist in Fitness and Nutrition
Pursuit
The GM Diet Plan: How To Lose Weight In Just 7 Days
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The GM Diet Plan: How To Lose Weight In Just 7 Days
February 26, 2019 by Charushila Biswas
ISSA Certified Specialist in Fitness and Nutrition
"I'm endeavoring to shed a couple of pounds"… I'm certain we've all heard this previously. Your associates, relatives, or closest companions have expressed these words with incredible tension, worried about their protruding waistline. Everybody is dependably looking for that one enchanted eating regimen that will get them quick outcomes. However, out of the a large number of weight control plans accessible out there, how would you realize what truly functions and what doesn't? Also, do any of them guarantee results in only seven days?
A To Z Of The Gym Diet
What Is The GM Diet?
The General Motors diet has been around since 1985. It was originally developed by General Motors, along with the Food and Drug Administration and the United States Department of Agriculture, for its employees. It was designed to increase workforce productivity by making the workers healthier. Results of the diet were impressive – a loss of 10 to 17 pounds of weight in just a week! The workers experienced increased efficiency, confidence, and higher energy. The diet was deemed a great success. Probably the biggest reason millions of people swear by the GM diet is because it’s easy to follow. There are no complicated ingredients or great demands on a person’s routine. For this reason, we recommend GM diet for you. Let’s see how this diet works to burn the stored fat.
How Does The GM Diet Plan Work?
The plan focuses on limiting your weekly diet to eating fruits, vegetables, brown rice, and chicken. The diet focuses on consuming a combination of complex carbohydrates, low-calorie vegetables, and fruits, and increasing water intake to help achieve a weight loss of up to 17 pounds in just seven days. Below is a day-to-day guide for anyone who wants to follow the GM diet.
Caution: Always consult a doctor before starting on a diet regimen.
The Gym Diet Plan--
Day:-1
You Will Need
A variety of fruit – apples, oranges, watermelon, kiwi, and papaya are some of your best options.
What You Have To Do
The first day of the diet allows you to eat as many fruits as you like. There are no restrictions on when you can eat. Watermelons and cantaloupes are the recommended fruits as they are high in fiber. Other healthy choices include papaya, apples, and oranges. You must also consume 8 to 12 glasses of water during the day. At no point is it advised to starve. If you feel hungry, you can grab some fruits and satisfy your craving.
A Schedule You Could Follow
Breakfast
(8 am – 9 am) A regular sized apple with a glass of water
Brunch
(11 am – 12 pm) Half a bowl of sliced cantaloupe with a glass of water
Lunch
(1:30 pm – 2 pm) A serving of sliced watermelon and two glasses of water
Post Lunch Snack
(4 pm – 5 pm) A whole orange and a glass of water
Evening Snack
(6:30 pm – 7 pm) An apple and a glass of water
Dinner
(8 pm – 9 pm) Sliced cantaloupe and a guava with two glasses of water
You can also take a capsule after these meals for instant effect and for better health & you can get this from click here botton--
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Why This Works
Fiber-rich fruits keep you full for longer (1). They are also low in fat. In addition, the high amount of water intake will flush out the toxins and prepare your body for the next six days of dieting.
There are some foods that may hinder your weight loss. Here is a list of foods that you should avoid.
Foods To Avoid
Vegetables – Avoid eating any veggies on this day.
Fruits – Banana
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid 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, milkshakes, vegetable juices or smoothies, and packaged fruit juices.
Are you allergic or don’t like the taste of certain foods listed in the diet plan? Don’t worry, we have a food substitutes list ready for you.
Substitute
Apple – Orange
Cantaloupe – Cucumber
Watermelon – Honeydew melon or cucumber
Orange – Grapefruit or peach
Guava – Green apple
Useful Tip: It is advisable to eat some apples and drink a couple of glasses of water for breakfast. Melons are also a good choice; you can lose up to three pounds by the end of day 1.
Eating good and less will help you to a certain extent. To activate the lipid mobilization, you have to exercise. Here is a list of basic exercises that you can start with.
Exercises
Since you will be on only fruits and water, do not perform rigorous exercises. You may do these exercises early in the morning or in the evening after office or school. Here is your customized exercise plan for Day 1.
Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Spot Jogging – 5-10 minutes
Yoga asanas (stretching)
Warning- Please avoid doing any of the exercises listed above if you have any injury. Please consult your trainer or doctor.
How You Will Feel By The End Of Day 1
Day 1 will be comparatively easy since the monotony of eating fruits and veggies has not crept in yet. If you stick to the diet plan and exercise routine, you will feel active, energetic, and great about yourself by the end of Day 1.
Ready for Day 2?
Day:-2
You Will Need
An assortment of vegetables. Some of the healthiest options would be carrots, beans, tomatoes, cucumbers, lettuce, and cabbage.
What You Have To Do
You have to follow a vegetable-only meal plan on the second day. You can cook the vegetables to make them palatable, or consume them raw. Care should be taken while preparing the vegetables as oil is not allowed. So, forget deep frying your favorite potatoes or eating chips. You can have the vegetables whenever you feel hungry. Flavorings like olive oil or butter can be used sparingly, only if absolutely required.
A Schedule You Could Follow
Breakfast
8 am – 9 am)
A boiled potato. You can also add a teaspoon of low-fat butter for flavor
Brunch
(11 am – 12 pm)
Cabbage and lettuce salad with a light dressing and a glass of water
Lunch
(1:30 pm – 2 pm)
A mixed vegetable salad with cucumbers, onions, and carrots and two glasses of water
Post Lunch Snack
(4 pm – 5 pm)
A cup of boiled broccoli, half a cup of sliced bell pepper, and two glasses of water
Evening Snack
(6:30 pm – 7 pm)
Some boiled cauliflower with a light dressing and a glass of water
Dinner
(8 pm – 9 pm)
A salad comprising boiled carrots, broccoli, and green beans, and two glasses of water
Foods To Avoid
Fruits – Avoid all fruits on this day
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid 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, fresh fruit juices or smoothies, and packaged fruit juices.
Bored of eating the same veggies? Take a look at the substitute list to break the monotony.
Substitutes
Potato – Sweet potato or carrots
Butter – Margarine or sour cream
Cabbage – Bok choy or celery
Lettuce – Leek
Cucumber – Carrots
Onion – Shallots
Carrot – Beetroot
Broccoli – Cauliflower
Bell Pepper – Zucchini
Cauliflower – Green beans
Useful Tip: Eating baked potatoes will help you go through this hard phase! You can also switch to cabbage soup or tomato soup and have it for lunch or dinner.
As long as you stay active, you will keep many obesity-related diseases and heart diseases at bay. Check out the exercise regimen for Day 2.
Exercises
A similar exercise routine as Day 1,
How You Will Feel By The End Of Day 2
You may begin to feel powerless from late evening on Day 2. Try not to stress, this is ordinary with most low-calorie diet plans. Your body won't get the standard measures of carbs and thus will respond by making you feel moderate and powerless.
How about we proceed onward to Day 3 and see what's available!
Day:-3
You Will Need
A combination of fruits and vegetables. You could stick to the fruits and vegetables consumed during the first two days. The only foods to avoid are potatoes and bananas.
What You Have To Do
On the third day, your body would have almost adjusted to the new diet. After a day of eating just vegetables, fruits will bring a welcome break. It will also combine the benefits of both fruits and vegetables, and provide you with high fiber, nutrient, and protein.
Here is the diet plan that you will follow on Day 3 of the GM diet plan
A Schedule You Could Follow
Breakfast
8 am – 9 am)
Half a bowl of cantaloupe or a sliced apple and two glasses of water
Brunch
(11 am – 12 pm)
Half a sliced pineapple or a pear and two glasses of water
Lunch
(1:30 pm – 2 pm)
A salad of cucumber, carrots, and lettuce with two glasses of water
Post Lunch Snack
(4 pm – 5 pm)
An orange with half a sliced cantaloupe and a glass of water
Evening Snack
(6:30 pm – 7 pm)
A pear and a glass of water
Dinner
(8 pm – 9 pm)
Boiled broccoli and beets with two glasses of water
Foods To Avoid
Vegetables – Avoid all veggies on this day.
Fruits – Avoid eating bananas.
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid 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.
If banana and milk is not your cup of tea, then these substitutes will help you get through Day 4.
Substitutes
Cantaloupe – Watermelon
Apple – Orange
Pear – Plum
Pineapple – Peach
Cucumber – Kiwi
Carrot – Bok choy or beetroot
Lettuce – Chinese cabbage
Orange – Grapefruit or kiwi
Broccoli – Cauliflower
Beetroot – Carrot
Useful Tip: You can include fruits for breakfast and finish it off with fresh vegetables in the evening. You can also drink the GM diet soup for lunch or dinner.
Exercises
On this day, start with a warm up and move on to some energy expending exercises. You may do these exercises early in the morning or in the evening after office or school. Here is the list of the exercises that will keep you feeling energetic all day long.
Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
Squats – 2 sets of 5 reps
Lunges – 2 sets of 5 reps
Surya Namaskar (click here to see the steps to perform Surya Namaskar).
Face exercises
Warning – Take care not to injure yourself. If you are not comfortable with doing an exercise continuously, take 2-3 minutes break and then complete the set. Do not perform a particular exercise if you have an old injury. Consult your doctor or trainer to know whether you should do the listed exercises.
How You Will Feel By The End Of Day 3
Day 3 will make you feel better again as you will get a good amount of fruit sugar from the fruits and a little amount of carbs from the veggies. Exercising and staying active will also make you feel great.
To keep it real, Day 4 is challenging but that’s the whole point here. Get ready for Day 4
Day:-4
You Will Need
Eight bananas and four glasses of milk.
What You Have To Do
The fruit you’ve been asked to avoid is finally permitted. It is advised to eat eight bananas over the course of the day. Distribute them among your meal and snack times. Also, consume a big glass of milk, thrice, once each at breakfast, lunch, and dinner. If this gets monotonous, you can also include a bowl of soup.
Sounds easy, but let’s not leave room for any error. Here is the Day 4 diet schedule.
A Schedule You Could Follow
Breakfast
8 am – 9 am)
Two large bananas and a glass of milk
Brunch
(11 am – 12 pm)
A banana shake (use one banana). Half a teaspoon of honey can be added as a sweetener
Lunch
(1:30 pm – 2 pm)
A bowl of GM diet soup
Post Lunch Snack
(4 pm – 5 pm)
Banana milkshake
Evening Snack
(6:30 pm – 7 pm)
Two medium to small bananas
Dinner
(8 pm – 9 pm)
Two large bananas and a glass of milk
Why This Works
Bananas provide instant energy. They are rich in pectin, which aids digestion. They are also high in potassium and low in salt (3). Milk is a great source of calcium and potassium. It is also fortified with vitamin D that helps strengthen bones (4).
Though you will consume mostly bananas and milk, many people make mistakes when it comes to choosing the right additions or even snacking. The following list will help you keep a mental checklist on which foods to avoid on Day 4.
Foods To Avoid
Vegetables – Potato and sweet potato.
Fruits – Avoid eating all fruits except banana.
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid 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.
If banana and milk is not your cup of tea, then these substitutes will help you get through Day 4.
Substitutes
Banana – Fig
Milk – Soy milk
Useful Tip: You can have your daily ration of bananas in the form of a milkshake and drink it for breakfast or as a mid-morning or evening snack. You could also include the GM diet soup for both lunch and dinner.
Bananas provide a lot of energy. Therefore, exercising early in the morning or in the evening will not make you feel weak. The following exercises will help you mobilize fat and boost your metabolism.
Exercises
All those calories from the bananas should be expended so that the energy from the bananas don’t get stored as fat. You may do these exercises early in the morning or in the evening after office or school. Here is the list of exercises that you should do on Day 4.
Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
Spot jogging – 7-10 minutes
Squats – 2 sets of 5 reps
Pilates – 15-20 seconds
Bicycle crunches – 2 sets of 5 reps
Face exercises
Warning: Do not perform exercises that will worsen an old injury. Take the advice of your doctor or trainer before starting the exercises.
How You Will Feel By The End Of Day 4
The monotony of eating bananas and milk can make you feel demotivated. You may also experience mood swings. However, drinking enough water, working out, and talking to people who have successfully lost weight by following the GM diet will keep you going.
Great job! You have successfully completed Day 4. Now, let’s move on to day 5.
Day:-5
You Will Need
Veggie lovers can decide on a measure of dark colored rice. Non-veggie lovers can have a lean protein source like chicken bosom or fish. You will likewise need to expend six substantial tomatoes.
What You Have To Do
This day is a blowout contrasted with what you expended on the initial four days. Veggie lovers can have a serving of dark colored rice for lunch. It is suggested that a base measure of oil be utilized while cooking. To battle the high measure of uric corrosive your body will deliver, you should expand your every day water admission to 15 glasses.
For Non-vegans: You can incorporate a serving of fish or chicken. Eat 500gms of skinless chicken prepared or gently fricasseed and remember the six tomatoes.
An energizing day as you will get the chance to eat a decent measure of protein. Here is the Day 5 diet intend to make it all the more simple for you to pursue.
A Schedule You Could Follow
Breakfast
8 am – 9 am)
A couple of little tomatoes with a bowl of bubbled, prepared kidney beans and two glasses of water
Informal breakfast
(11 am – 12 pm)
Some yogurt and two glasses of water
Lunch
(1:30 pm – 2 pm)
A bowl of cooked dark colored rice/chicken bosom/fish with two tomatoes and two glasses of water
Post Lunch Snack
(4 pm – 5 pm)
A serving of mixed greens with onions, and sprouts with two glasses of water
Night Snack
(6:30 pm – 7 pm)
An apple and a pear
Supper
(8 pm – 9 pm)
GM Diet soup with two glasses of water
Why This Works
Dark colored rice is a mind boggling starch and is high in fiber (5). It helps assimilation. Chicken and fish are great wellsprings of lean protein (6). Fish additionally contains omega-3 oils that are basic for our bodies (7). Tomatoes are high in fiber and help processing (8).
Helpful Tip: Prepare chicken soup with tomatoes in it or meal the pieces without oil in a dish/broiler. You can likewise choose six eggs partitioned into three suppers + six tomatoes. Remember to drink no less than 8 to 10 glasses of water through the afternoon.
On Day 5 too you must be cautious about the nourishments you pick. Here is the rundown of nourishments that you ought to dodge on Day 5.
Nourishments To Avoid
Vegetables – Potato and sweet potato.
Natural products – Banana.
Protein – Beef, pork, and turkey.
Fats and Oils – Lard, spread, margarine, and safflower oil.
Carbs – White rice, bread, and handled sustenances.
Dairy – Full fat milk, full fat yogurt, solidified yogurt, frozen yogurt, and cheddar.
Refreshments – Alcohol, soft drink, improved beverages, and bundled organic product juices.
Try not to get a kick out of the chance to eat what's on the eating routine graph? These substitute sustenances will enable you to settle on the best nourishment decision without devouring any additional calories.
Substitutes
Tomato – Carrot
Kidney beans – Black looked at peas
Yogurt – Sour cream
Dark colored rice – Quinoa
Chicken bosom – Ground turkey
Fish – Chicken bosom, mushroom, or lentils
Onion – Cucumber
Sprouts – Soaked Bengal gram
Apple – Kiwi
Pear – Orange
Practicing is the most ideal approach to exhaust the additional vitality. Here is the rundown of activities for you to pursue on Day 5.
Activities
Your body need protein for structure muscle, vitality, and fix. In this way, do these activities at night after office or school. Here is the rundown of activities for Day 5.
Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist revolution – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder revolution – 1 set of 10 reps (clockwise and anticlockwise)
Neck revolution – 1 set of 10 reps (clockwise and anticlockwise)
Rope hopping – 1 set of 50 reps
Squats – 1 set of 10 reps
Kapalbhati – 50-100 times (enjoy a reprieve on the off chance that you can't do it constantly).
Adho Mukha Shvanasana or descending confronting hound present – 2-3 minutes.
Surya Namaskar (click here to see the means).
Face works out
Cautioning – Dieters with old damage or any heart condition ought to counsel their specialist or coach before playing out these activities.
How You Will Feel By The End Of Day 5
The protein, carbs, and organic products will elevate your state of mind and you will feel greatly improved before the day's over. You will feel increasingly energetic towards working out on Day 5.
Two more days to go! I guarantee you, you will lose a decent measure of fat in these most recent two days. Allows first have a look at Day 6.
Day:-6
You Will Need
Any amount and type of vegetables. Vegetarians can opt for a cup of brown rice. Non-vegetarians can have a lean protein source like chicken breast or fish.
What You Have To Do
This is another relatively high food intake day. Follow a similar pattern today with the addition of vegetables. Vegetables have to be boiled, not fried, and salads shouldn’t have heavy dressings. By day six you should notice visible weight loss. This will give you added motivation to finish the diet on a high.
For Non-vegetarians: You can eat up to 500gms of skinless chicken and all vegetables, excluding tomatoes and potatoes. You can eat chicken/eggs or the GM diet soup mid-morning or in the evening.
Now let’s take a look at the Day 6 diet plan.
A Schedule You Could Follow
Breakfast
8 am – 9 am)
A bowl of mixed boiled vegetables and two glasses of water
Brunch
(11 am – 12 pm)
A bowl of boiled kidney beans with a diced tomato seasoned with spices, and two glasses of water
Lunch
(1:30 pm – 2 pm)
A bowl of brown rice/chicken breast/fish with the GM diet soup and two glasses of water
Post Lunch Snack
(4 pm – 5 pm)
3-4 baby carrots and a glass of water
Evening Snack
(6:30 pm – 7 pm)
A bowl of GM soup and a glass of water
Dinner
(8 pm – 9 pm)
A bowl of boiled vegetables with a glass of water
Why This Works
In addition to the other nutrient-rich foods, a mix of vegetables provides the fiber and nutrients needed by our body.
Useful Tip: Vegetables have to be boiled, not fried, and salads shouldn’t have any heavy dressings.
To make sure that nothing goes wrong on Day 6, avoid eating the foods listed below.
Foods To Avoid
Vegetables – Sweet potato and potato
Fruits – Try to avoid fruits, especially mango, banana, and cherry.
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.
It is totally fine if you feel bored eating the same veggies, fruits, proteins, etc. Try these food substitutes to feel encouraged to complete the 7-Day GM diet plan.
Substitutes
Boiled kidney beans – Boiled Bengal gram
Tomatoes – Cucumber
Brown rice – Quinoa
Chicken breast – Ground turkey
Fish – Chicken breast, mushroom, or lentils
Carrot – Beetroot or cucumber
Now that the diet is taken care of, let’s check out the recommended exercise routine for Day 6.
Exercises
A little strenuous exercise routine for Day 6 that will help burn the fat and tone the muscles. You may do these exercises early in the morning or in the evening after office or school. Here is the list of exercises for Day 6.
Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Jogging
Stairs running
Sit-ups – 2 sets of 5 reps
Air cycling – 2 sets of 10 reps (click here to shed thigh fat)
Pushups – 2 sets of 5 reps
Breathing exercises
Face exercise
Warning: Do not overstrain yourself. Take breaks to catch your breath and keep an electrolyte powder handy to prevent a sudden drop in blood glucose. Refrain from doing exercises that will worsen an old injury or a previously established medical condition.
How You Will Feel By The End Of Day 6
By the end of the Day 6 you will notice a visibly slimmer body and will also feel lighter.
Now let’s throw the spotlight on the last day, Day 7 of this diet plan.
Day:-7
You Will Need
A cup of brown rice, an assortment of vegetables, and fruit juice.
What You Have To Do
You made it! Today is the final day of the diet. You can have one serving of brown rice and an unlimited quantity of vegetables. To supplement the nutritional value of the vegetables, sugarless fruit juice should be consumed after every meal or snack.
Take a look at the detailed diet plan for Day 7.
A Schedule You Could Follow
Breakfast
8 am – 9 am)
A mixed vegetable salad in a small bowl and a glass of apple or orange juice
Brunch
(11 am – 12 pm)
A bowl of GM diet soup and a small portion of carrot sticks with a glass of water
Lunch
(1:30 pm – 2 pm)
A cup of brown rice, a bowl of boiled vegetables, and two glasses of water
Post Lunch Snack
(4 pm – 5 pm)
A few carrots and a glass of kiwi juice
Evening Snack
(6:30 pm – 7 pm)
A mixed vegetable salad and two glasses of water
Dinner
(8 pm – 9 pm)
A bowl of GM diet soup and two glasses of water
Why This Works
Fruit juices will flush out the toxins from the system, and the other food items will provide you with the much-needed energy.
Useful Tip: Include vegetables like cabbage or broccoli to go with the brown rice. Try to include one glass of fruit juice (orange or pineapple) in the morning.
As with all other days, Day 7 also requires you to avoid certain foods that will hinder weight loss. Here is the list.
Foods To Avoid
Vegetables – Potato and sweet potato.
Fruits – Banana, cherry, mango, and pear.
Protein – Avoid any kind of meat such as beef, turkey, chicken, pork, fish and 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.
If you are not so happy with the foods in the diet chart, you can opt for these listed substitutes in the next section.
Substitutes
Vegetable salad – Sprout salad
Apple juice – Cucumber juice
Orange juice – Grapefruit juice
Carrot – Beetroot
Brown rice – Quinoa or cracked wheat
Kiwi – Plum
Finally, burn the fat by doing the listed exercises for Day 7.
Exercises
You may do these exercises early in the morning or in the evening after office or school.
Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Surya Namaskar
Sit-ups – 1 set of 10 reps
Air cycling – 2 sets of 10 reps (click here to shed fat from thigh)
Bicycle crunches – 2 sets of 10 reps
Squats – 2 sets of 5 reps
Face exercise
Warning: Dieters with a heart condition or any other medical condition should consult their trainer or doctor to know if they should perform the listed exercises.
How You Will Feel By The End Of Day 7
By evening you may feel like eating a high-calorie dessert or munch on potato wafers since you know that you have lost weight. It’s a trap, don’t fall for it. The exercise routine will help you stay active throughout the day. A sense of accomplishment will bring a smile on your face as you go to bed.
NOTE- Do not follow GM diet continuously. This will lead to compromised immunity, muscle and bone weakness, and slow down your metabolism. GM diet works best when it is followed every alternate week or once in two weeks.
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