Full Guide + Meal Chart to Lose 5-10 Lbs Safely
Introduction
The General Motors (GM) Diet is a short-term, structured eating plan designed for rapid weight loss (5-10 lbs in a week). Originally created for employees of General Motors, it combines low-calorie, high-fiber foods to detox and kickstart fat loss.
⚠ Note: This is not for long-term use—best as a jumpstart before switching to a balanced diet.
How the GM Diet Works
The 7-Day Breakdown
| Day | Focus | Foods Allowed | Calories (Est.) |
|---|---|---|---|
| 1 | Fruits Only | All fruits (except bananas) | ~800-900 |
| 2 | Vegetables Only | All veggies + 1 baked potato | ~700-800 |
| 3 | Fruits + Veggies | Mix of Days 1 & 2 (no potato) | ~900-1000 |
| 4 | Bananas + Milk | 8 bananas + 3 glasses milk | ~1000-1100 |
| 5 | Protein + Tomatoes | Lean meat/fish + 6 tomatoes | ~900-1000 |
| 6 | Protein + Veggies | Meat + leafy greens | ~1000-1100 |
| 7 | Brown Rice + Juices | Rice, veggies, fruit juice | ~1200-1300 |
Mechanism:
- Days 1-4: Very low-calorie, high-fiber → rapid water weight loss.
- Days 5-7: Reintroduces protein → prevents muscle loss.
Detailed 7-Day Meal Plan
Day 1: Fruits Only
- Breakfast: 1 cup watermelon + 1 apple
- Snack: 1 orange
- Lunch: 1 cup papaya + 1 pear
- Dinner: 1 cup berries
⚠ Avoid: Bananas (too high in carbs/sugar for Day 1).
Day 2: Vegetables Only
- Breakfast: 1 cup steamed broccoli
- Lunch: Large salad (lettuce, cucumber, carrots) + 1 small baked potato
- Dinner: Grilled zucchini + bell peppers
Pro Tip: Season with lemon, salt, and herbs (no oil!).
Day 3: Fruits + Veggies
- Breakfast: 1 cup pineapple
- Lunch: Spinach salad + 1 apple
- Dinner: Stir-fried mushrooms + cabbage
Day 4: Bananas + Milk
- Meals:
- 2 bananas + 1 glass skim milk (3x daily)
- Why? Potassium prevents cramps; milk provides protein.
Day 5: Protein + Tomatoes
- Lunch: 6 oz grilled chicken + 2 tomatoes
- Dinner: 6 oz fish + tomato soup
⚠ Must-Do: Drink 12 glasses of water to flush uric acid from meat.
Day 6: Protein + Veggies
- Lunch: 6 oz lean beef + steamed greens
- Dinner: Tofu stir-fry (if vegetarian)
Day 7: Brown Rice + Juices
- Meals:
- 1 cup brown rice + veggies
- 2 glasses fruit juice (no sugar added)
Expected Results & Science
- Weight Loss: 5-10 lbs (mostly water + some fat).
- Study: Very low-calorie diets (<1200 kcal) lead to fast initial loss but require follow-up (Obesity Journal, 2017).
Why It Works Short-Term:
- Calorie Deficit (50%+ reduction).
- High Fiber → suppresses appetite.
- Low Sodium → reduces bloating.
Pros & Cons
✅ Pros
- Quick results (motivational boost).
- No counting calories.
- Cheap & simple ingredients.
❌ Cons
- Not sustainable (can slow metabolism if prolonged).
- Muscle loss risk (low protein Days 1-4).
- Side effects: Fatigue, headaches (keto flu-like symptoms).
How to Optimize Results
- Prep Ahead: Chop veggies/fruits for convenience.
- Stay Hydrated: 3L water/day (prevents constipation).
- Add Light Exercise: Walking/yoga (avoid intense workouts).
- Transition Wisely: After Day 7, switch to Mediterranean or keto diet.
FAQ
Q: Can I drink coffee?
A: Yes (black/no sugar), but it may worsen dehydration.
Q: What if I cheat?
A: Restart from Day 1—this diet relies on strict sequencing.
Q: Is it safe for diabetics?
A: No. Sudden carb shifts risk blood sugar spikes/drops.
Free Printable PDF
⬇ Download Your GM Diet Cheat Sheet
🚀 Pair With: Our 30-Day Home Workout Plan to prevent muscle loss!