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GM Diet: Benefits, Side Effects, and More

woman eating

The GM diet is a promising weight management program conceptualized by the General Motors Corporation to ensure the fitness and health of its employees. Granted from the U.S. Department of Agriculture, Food and Drug Administration, the GM diet system focuses on consuming specific foods each day for 7 days.

The primary goal of the diet plan is weight loss like any other similar weight management plan. However, the GM diet program also provides other benefits like improving the mental state or attitude of a person. The program works on the concept that any consumed food burns more calories than what it gives to your body in the form of caloric value. The program follows a diet course that cleanses and detoxifies the body making you feel and look better. You eat specific foods from different food groups each day while following the GM diet.

Proponents of this diet plan claim the technique stimulates instant weight loss by letting your body burn fat faster compared to other diet plans. The GM program was initially created in 1985 to keep a check on the health and nutrition of the General Motors employees. The FDA and the US Department of Agriculture actively participated in developing the program. Finally, the diet program was approved after extensive testing by the Johns Hopkins Research Center.

The GM diet plan follows strict rules about the food groups to be consumed over seven days. For example, you can eat only vegetables on day two; while on day five, you can consume a large portion of meat and several whole tomatoes.

Rules and Objectives

weight loss

Every person requires a specific regimen for weight loss as per their individual body requirements. Irrespective of your fitness goal, your diet must include the required nutrients and proteins to keep a healthy body. Many people skip meals to maintain an empty stomach and ensure lose weight.

While dieting can be a great way to stay fit, shed off extra pounds and stay active, improper dieting can cause several disorders. A promising GM diet plan can help you quickly lose up to 10-15 pounds in merely seven days. It helps you manage your weight and enjoy better health without starving yourself.

A GM diet plan was developed with the following objectives:


burn fats
  • Shed off extra pounds to get a toned body
  • Improve emotions, attitude, and overall mental health by cleansing and detoxifying the body
  • Detoxification of the body by removal of toxins and impurities
  • Ensure that a person burns more calories than the calories consumed.
  • Improve digestion
  • Increase fat burning capability of your body
  • Maintain a proportional and balanced weight-height, body mass
  • Prevent obesity-related issues like arthritis, cardiovascular diseases, and hypertension

You can combine GM diet with regular exercise to avoid fatigue or other related health issues while achieving the desired weight.


drinking water

The program also follows certain rules in the course of the diet as listed below:

  • You should stay hydrated and drink a minimum of 10-15 glasses of water every day
  • You should strictly avoid alcohol during your diet. Alcohol nullifies the beneficial effects of any diet program. It triggers water preventing the dieter’s body system to get rid of any excess fluids.
  • You can consume drinks like water, club soda, black tea with no sugar, plain black coffee, and fruit juices with this diet. 

Ideally, the GM diet plan is divided into seven days. Different rules apply to each day. Exercise is optional. However, the diet recommends not to exercise for the first three days. You can consume two or three bowls of a GM Wonder Soup prepared from celery, cabbage, onions, tomatoes, and bell peppers each day.

Following specific guidelines must be followed each day of the diet course:

Day One

  • You can eat any fruit in any required quantity except bananas
  • You should eat only fruits. Followers recommend melons to enhance weight loss

Day Two

  • Eat only raw or cooked vegetables in any desired quantity
  • Consume potatoes only for breakfast

Day Three

fruits and veggies
  • You can eat only vegetables and fruits in any desired quantity, except potatoes and bananas

Day Four

  • East only milk and bananas
  • Drink 3 glasses of skimmed milk with 8 small or 6 large bananas

Day Five

  • You can consume two 10-ounce portions of fish, chicken, or beef
  • You may eat 6 whole tomatoes
  • You can replace meat with cottage cheese or brown rice if you are a vegetarian
  • Drink two more glasses of water to flush out excess uric acid

Day Six

  • You can consume two 10-ounce portions of fish, beef, and chicken
  • You can eat unlimited portions of vegetables excluding potatoes
  • You can replace meat with cottage cheese or brown rice, if you are a vegetarian
  • Drink two more glasses of water to flush out excess uric acid

Day Seven

fruit juice
  • You can eat only fruits, brown rice, vegetables, and fruit juice
  • Beans are not included in the GM diet since they have high calories
  • You can consume coffee and green tea without added sweeteners. 

You cannot drink alcohol, soda, or other calorie-filled beverages unless specified in your diet.

Once you finish your week-long diet plan, you can consume a high-protein but low-carb diet to maintain the weight loss.

Benefits Of The GM Diet

The GM diet plan encourages more intake of vegetables and fruits, which promotes weight loss. Fruits and vegetables have low calories and ensure a higher calorie deficit to enhance weight loss. The diet also limits the intake of sugary beverages and certain foods which may cause a weight gain.

Despite some strict regulations regarding the foods permitted each day, you can make a choice of fruits, vegetables, and meats to be included as per your personal preference. This makes the diet plan less restrictive.

Some other benefits of a GM diet are:

weight loss
  • It ensures a reduction of 3 to 5 kgs weight in a week
  • It helps in developing a healthy digestive system since it follows a strict diet
  • It provides the required energy and less fat
  • It helps in efficiently managing your weight whenever required
  • It helps you get back in shape without much effort in just 7 days

Side Effects

One major drawback of the promising GM diet is that no research has successfully evaluated its effectiveness besides some anecdotal evidence. Moreover, the diet lacks essential nutrients since it is not well-balanced. One major side-effect of this is that a person following the diet may feel deprived and hungry on some days because of the consumption of varying portions of macronutrients.

As a result, the body breaks down glycogen, the energy-storage molecule naturally found in the muscles and liver. This glycogen depletion causes rapid weight loss. But it is only temporary. You may regain the weight as soon as you resume a normal diet.

You can ensure sustainable, long-term weight loss, by pairing a balanced diet with regular exercise and physical activity.

Some of the side effects of the GM diet include:

pregnant woman
  • The diet recommends several limitations and restrictions on foods
  • The diet is not suitable for every person especially pregnant women and children, as well as people suffering from ailments
  • The diet may cause several health risks such as sudden or persistent hair loss, headache, and dry skin
  • Other health risks include fatigue, anemia, and general weakness
  • The diet is rigid because of excessive restrictions on foods
  • The diet can cause metabolic slowdown due to restrictive food choices
  • The diet causes superficial weight loss
  • The diet may cause nutritional deficiencies


The GM diet ensures a quick and effective weight loss. To ensure long-term results, switch back to a balanced diet and exercise regularly after the one-week diet plan. The side effects of the diet course can be avoided by drinking more water each day to help your body stay hydrated. Don’t forget to consult your doctor before starting any new diet plan. He/she can evaluate your current health and any current ailments that can be a red flag for this type of diet. Make sure you are fully honest with your doctor about your goals and why you think this would be a good diet for you. Ultimately, the physician will be able to make the best choice based on your health.

A GM diet can be effective when you need instant weight loss since it encourages consumption of vegetables and fruits while limiting sugar-sweetened beverages. However, it is not recommended for long-term because of the potential drawbacks. Since it lacks essential nutrients, the diet cannot ensure lasting weight loss. A better way to lose weight is to incorporate a healthy diet with regular exercise rather than engaging in endless dieting cycles. This will help you lose weight and enjoy better health.

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