A low-carb diet or low carbohydrate diet has become extremely popular in recent times because it promotes fast weight loss and improves overall health. A low-carb diet plan restricts carbohydrates such as rice, wheat flour, all-purpose flour, pasta, bread, oats, sugary foods, etc and includes protein, fat, low-carb vegetables, etc. The main aim of the low-carb diet is to replace starchy foods with low carb, high-fiber vegetables and lean proteins. Other than weight loss, a low-carb diet also works as a treatment for obesity, diabetes, high blood pressure, cardiovascular disease and metabolic syndrome.

 Low-Carb Foods that Are Allowed on the Diet

The list of low-carb foods that you can include in a low carb diet meal plan are as follows:

• Meat: Chicken, Beef, lamb, pork and others.
• Fish: Salmon, trout, haddock, tuna, etc.
• Eggs: Free range or pasteurized eggs enriched in omega-3 fatty acids.
• Vegetables: Spinach, kale, chard, collards, broccoli, carrots, cauliflower.
• Fruits: Apples, peats, strawberries, blueberries, oranges, etc.
• Seeds and Nuts: Almonds, walnuts, cashews, sunflower seeds, flax seeds and hemp.
• High-fat Dairy: Cheese, butter, yogurt and heavy cream.
• Fats and Oils: Olive oil, coconut oil, fish liver oil and lard.

Foods to Avoid in Low-Carb Diet

You should avoid the following foods in low carb diet

• Sugar –  Soft drinks, ice cream, fruit juices and many others.
• Gluten Grains: wheat (including breads and pastas), barley, rye, triticale and oats
• Vegetable Oils: Rapeseed oil, Soybean Oil, Sesame oil, Sunflower, Corn oil, Cottonseed oil, Palm oil, Safflower oil and etc
• Artificial Sweeteners: Acesulfame Potassium, Aspartame, Neotame, Saccharin , Sucralose and Advantame.
• Diet Products: Dairy products, cereals, crackers, etc
• Highly Processed Foods: The over-grilled vegetables and synthetic drinks(Factory making foods)

Foods to Eat in Moderation in Low Carb Diet

You can eat the following foods in moderation (may be or not based on your health)

• Sweet potatoes
• Potatoes
• Rice
• Oats
• Quinoa
• Lentils and Black Beans
• Dark chocolates
• Dry wines

Drinks Allowed on the Low-Carb Diet

• Tea and coffee without sugar
• Water
• Carbonated soda without sweeteners

Seasonings and Flavorings allowed in the Low-Carb Diet

• Peppers
• Onions
• Garlic
• Sea Salt
• Mustard, etc

Healthy Low-Carb Snacks

• Full-fat yogurt
• Hard-boiled eggs
• Vegetable sticks
• Fresh fruits
• A handful of nuts
• Cold meat and cheese

Sample Low-Carb Diet Meal Plan and Menu

Following is a sample menu containing all low-carb diet foods. You can always include 2 to 3 low-carb snacks in this menu. Each and every meal strictly supplies less than 50 grams of carbs per day.

Sample Breakfast Menu

• Option 1 – Omelette with peppers, onions, tomatoes, spinach, kale, etc prepared in coconut oil or butter
• Option 2 – Scrambled eggs with quinoa
• Option 3 – Fried bacon and eggs
• Option 4 – Boiled eggs and seared asparagus

Sample Lunch Menu

• Option 1 – Full-fat yogurt with strawberries and blueberries topped with cocontu flakes and walnuts
• Option 2 – Baked Salmon with a drizzle of olive oil
• Option 3 – Smoothie prepared with coconut milk, almonds, berries and protein powder
• Option 4 – Avocado, chicken and goat cheese salad

Sample Dinner Menu

• Option 1 – Shrimp salad
• Option 2 – Grilled chicken with vegetables
• Option 3 – Meat balls and grilled vegetables
• Option 4 – Lamb chops with herbed butter

How Does a Low-Carb Diet Work?

Most of the health benefits of a low-carb diet are attributed to its capacity to reduce or completely eliminate glucose from the body. Most carb-rich foods such as grains, legumes, fruits, starchy vegetables and sweeteners break down into glucose in the body. The body uses up the readily formed glucose to produce energy.

Once you start following a low-carb diet the body no longer gets the glucose from carbohydrates and as a result it begins to use the stored fats for producing energy which leads to rapid weight loss.

Our body uses glucose and sugar for energy production, but it can store only 24 hours worth of glucose in the muscles and liver. So, once the stored glucose runs out and the supply of carbohydrate is low, the body turns to the store of body fat for fuel.  A high-protein low-carb diet eliminates almost all sources of glucose and puts the body in a fat-burning mode.

9 Proven Benefits of Following a Low-Carb Diet

Low-carb diet have so many benefits in daily life style. Low-carb diet is diet and restricts the carbohydrate foods.

Promotes Fast Weight Loss

Following a low-carb diet shifts your attention from calorie counting to mindful eating which makes it much easier to stay on a diet. When you consume foods containing carbohydrates and sugar, the hormone insulin is secreted from the pancreas in order to balance the sudden rice in blood glucose level and one of the jobs of insulin is to store fat in the cells. Therefore, elimination carbohydrates from the diet help to prevent the release of insulin and promoting fat storage.

A low-carb diet also aids weight loss by curbing hunger and appetite. One of the worst enemies of any weight loss diets is hunger which disrupts your commitment. Following a low-carb diet automatically curbs your appetite. When people replace carbs with proteins and fat they end up eating fewer calories.

Enhances Satiety and Prevents Hunger

A low-carb diet rich in proteins and healthy fats is much more satiating than carbohydrates and sugar because protein and fats effectively turn off the so-called “hungry hormone” known as Ghrelin. Carbs spike insulin release which leads to unhealthy food cravings, where as proteins and fats turns on the satiety hormones in the body so that you can go on comfortably between meals without requiring any snacks. The key to maintain your insulin at a steady level is to gain control over the appetite hormones by reducing the amount of sugar and carbs in the diet and increasing high-quality proteins and fats in every meal.

Improved Blood Sugar Levels and Lower Risk of Type 2 Diabetes

Studies show that a low-carb diet reduces the level of glycated hemoglobin and fasting glucose. These factors are especially beneficial for diabetes patients and people with prediabetes. Our normal diet which is usually high in carbohydrates raises the level of postprandial plasma glucose and insulin, which in turn increases the risk of diabetes, high blood pressure, obesity and heart disease.  But, a low-carb diet works as a natural solution to all these problems. Low carb diet foods reduce the amount of sugar and starch in the diet.

Reduces the Risk of Heart Disease

A study found out that low-carb diets are better equipped at reducing some of the risk factors of heart disease and certain metabolic syndrome. People following a low-carbohydrate diet not only have reduced risk of heart disease but also have an significant increase in healthy HDL (high-density lipoprotein) cholesterol and decrease in triglycerides level – one of the main causes of stroke and heart attack.

Improved Brain Function

Although, there is a popular belief that a high-carbohydrate diet rich in starch and sugar is essential for energy production and keeping you alert, but the sugars might have a crashing effect on the mind and can make you feel tired, irritable and stressed. Sugar has an addictive effect on the brain and it can increase your cravings, anxiety and fatigue. A diet low in carbohydrates and high in protein and healthy fats aids better cognitive functions. The healthy fats work as powerful antioxidants that aid the formation of brain-supporting molecules and neurotransmitter that control memory, mood, learning, etc.

Provides Protection Against Cancer

A diet rich in refined carbs such as white flour, white rice, white bread, sodas, pastries, pasta and ready-to-eat breakfast cereals and sugar increases the rate of free radical damage and oxidative stress in the body that boosts the cancer cells and malignant tumor tissues to grow and multiply at a faster pace. But a low-carb diet significantly reduces the amount of sugar and starch in the diet which works as a natural protection against cancer. It also helps to improve the immune function of the body.

Improves Digestion

Reducing the amount of sugar and carbs in the diet also aids better digestion. The unhealthy bacteria found in the gut feeds on the sugar and carbs and results in the development of Candida virus and enhance the symptoms of irritable bowel syndrome (IBS), leaky gut syndrome, etc. On the contrary, protein-rich foods, healthy fats and vegetables help to improve digestive health and curb the growth of harmful gut bacteria.

Improved Hormone Regulation

Hormonal imbalance is one of the leading causes of infertility in women which can lead to Polycystic Ovarian Syndrome (PCOS). A low-carb diet helps to balance the function of the neurotransmitters which helps to improve mood, reduce depression, subside anxiety and relieve some of the symptoms of PCOS. This happens because a high protein low carb diet helps to balance the hormones naturally and bring forth a feeling of overall well being.

High Blood Pressure 

Hypertension is one of the major risk factors for heart disease and stroke and one of the best ways to reduce blood pressure is to lower the intake of carbohydrates and sugar. While a low-carb diet promotes weight loss which itself produces a healthy reduction in blood pressure, minimizing the intake of sugar and refined carbs also helps to lower high blood sugar and insulin resistance, which are also significant contributors to high blood pressure. 

All that being said in favor of the low-carb diet, there is not strict generalised low-carb diet plan that works for everyone. There are a number of factors such as a person’s age, gender, body weight, level of physical activity, etc that influences a person’s health when following a low-carb diet. So, you might need to experiment a bit with the diet at first in order to achieve the right level of carbs that works best for you. But, it is best to reduce the amount of carbs gradually in order to prevent side effects such as tiredness, headache, uncontrollable cravings, mood swings, etc.

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One of the biggest health problems that we are facing today is the issue of uncontrolled weight gain and for most of us it seems to be an unwinnable battle. While a strict restrictive diet and regular exercise are the only ways to promote weight loss, but it becomes difficult to stay consistent to such a strict regime at all times. What if I tell you that that there is a quick and easy way to lose a few kgs with in just 7 days? Yes, you heard me right. I am talking about the 7 Days vegetarian GM Diet that helps to lose almost 5 to 8 kgs in a week without any exercise. Beginning your weight loss journey with this diet plan is a great way to kick start your effort and prepare your body and mind for the upcoming changes.

What is the GM Diet Plan?

The GM Diet or General Motors diet was developed by the General Motors Company for its employees to lose weight in a healthy way. General Motors is said to have collaborated with the FDA (Food and Drug Administration) and the US Department of Agriculture to develop this diet for weight loss and it was first tested at the Johns Hopkins Research Center in the year 1985.

How Does the GM Diet Work?

The GM diet is a 7 day diet plan which has been shown to promote weight loss of up to 10 to 17 lbs. (5 to 8 kgs) in a week. During the 7 days of this diet the candidate has to eat mostly fruits, vegetables, soups, milk, whole grains and lentils along with 6 to 8 glasses of water on a daily basis. These fiber-rich foods helps a person to stay fuller for longer and promotes calorie burn while the water helps to flush out toxins form the body. After completion of the GM diet you will not only feel lighter and healthier, your outlook towards food habit will change completely. You might find yourself making healthier food choices while avoiding unhealthy and processed foods.

Benefits of Following the GM Diet

Not Restrictive

The best thing about the GM diet is that it is not a restrictive diet and it can be modified as per an individual’s requirements. There are several variations of the GM diet such as the GM diet Indian version and the 7 days vegetarian diet. Above all, the GM diet does not require you to starve; it only requires you to eat the recommended foods.

No Need to Exercise

Exercising is not a compulsion during the 7 days of the GM diet. If you want to stay active then you can opt for 30 minutes of brisk walking from the 4^th day of the diet.

Quick result

Encouragement is the best motivational force that helps is in moving forward and the amazing results of the GM diet works as a wonderful motivation for those embarking on the weight loss journey.

Detoxification

The GM diet not only helps to lose a few kgs within a short span of time, but also helps in detoxifying the body, thereby improving overall health.

Improve Digestion

The foods included in the GM diet don’t put any pressure on the gut, thus, providing the much needed rest to the intestines which in turn improvise the functioning of the entire digestive system.

7 Days of GM Diet Plan for Vegetarian

GM Diet Day 1

What You Have to Do

This is the first day of the GM diet plan and you are allowed to eat all kinds of fruits except banans throughout the day along with 8 to 10 glasses of water. This is one of the most difficult days of the diet where you might feel a bit weak along with slight headache. But, things get smooth once you conquer day 1.

Foods You Can Eat

• Apples, oranges, cantaloupes, watermelon, guava, pear, sweet lime, grapefruit, pomegranate, strawberries, kiwi, etc.
• Water – 8 to 10 glasses

A Schedule Menu You Should Follow on Day 1

Breakfast (8 to 9 AM): 1 Apple, 2 glasses of water

Mid-morning Snack (11 to 12 AM): 1 bowl of cantaloupe, 2 glasses of water

For Lunch (1:30 to 2 PM): 1 bowl of watermelon, 1 glass of water

Evening Snacks (6:30 to 7PM): 1 Guava or Pear, 2 glasses of water

Dinner (8:30 to 9PM): 1 Apple, 1 bowl cantaloupe, 2 glasses of water

GM Diet Day 2

Congratulations! You have crossed the most difficult part of the day and reached day 2. You can have all kinds of uncooked and cooked vegetables throughout the day on day 2 along with 8 to 10 glasses of water. You can have the vegetables in the form of salad, boiled or as a soup, but no oil should be used in the cooking. Begin your day with boiled potato and a dollop of butter to stock up on the carbohydrates to keep you going throughout the day.

Foods you can Eat

• Carrots, cucumbers, lettuce, cabbage, green beans, bell peppers, cauliflower, broccoli, onions, spinach, etc.
• Water – 8 to 10 glasses

A Schedule Menu You Should Follow on Day 2

Breakfast (Between 8 to 9 AM) –  A medium sized boiled potato with a spoonful of low-fat butter, 2 glasses of water
Mid-Morning Snacks(Between 11 to 12 AM) – Salad made of carrots, lettuce, bell peppers, cucumbers, 2 glasses of water
For Lunch (Between 1.30 to 2 PM) – A bowl of boiled or steamed broccoli and cauliflower florets, 1 glass of water
Evening Snack (Between 6.30 to 7 PM) – A bowl of steamed spinach along with some sweet corn, 1 glass of water
Dinner (Between 8:30 to 9 PM) – A salad comprising of boiled green beans, carrots, cabbage, cauliflower and bell peppers, 2 glasses of water

GM Diet Day 3

Day 3 of the GM diet is a combination of days 1 and 2. On day 3, you can eat both fruits and vegetables along with 8 to 10 glasses of water. You need to avoid potatoes and bananas on day 3. You will start feeling better day 3 onwards because more and more carbs will be added to your diet.

Foods You Can Eat

• Apples, oranges, cantaloupes, watermelon, guava, pear, sweet lime, grapefruit, pomegranate, kiwi, strawberries, carrots, cucumbers, lettuce, cabbage, green beans, bell peppers, cauliflower, broccoli, onions, spinach, etc.
• 8 to 10 glasses of water

A Schedule Menu You Should Follow on Day 3

Breakfast: (Between 8 to 9 AM) A bowl of cantaloupe and 1/2 apple, 2 glasses of water
Mid-Morning Snacks (Between 11 to 12 AM) 1 Pear, 1 orange, 1 glass of water
Lunch (Between 1.30 to 2 PM) A salad made of carrots, lettuce, cabbage, bell peppers, onions, 2 glasses of water
Evening Snacks (Between 6.30 to 7 PM) 1 bowl of sliced pineapples, 1 glass of water
Dinner (Between 8.30 to 9 PM) A cup of boiled broccoli and cauliflower florets, 2 glasses of water

GM Diet Day 4

Day 4 of the GM diet is a deviation from the rest of the days because on day 4 you are allowed to eat only bananas and drink only milk. You can have 8 bananas and 4 glasses of milk throughout the day. You can enjoy the milk and bananas together in the form of a milkshake or smoothie. You can also include a bowl of soup on day 4 if you feel like.

Foods You Can Eat

• Bananas – 8, Milk – 4 glasses, vegetable soup,
• 10 to 12 glasses of water

A Schedule Menu You Should Follow on Day 4

Breakfast: (Between 8 to 9 AM) – 2 large bananas, 1 glass of milk, 2 glasses of water
Mid-Morning Snacks: (Between 11 to 12 AM) – 2 large bananas, 1 glass of milk, 2 glasses of water
Lunch: (Between 1.30 to 2 PM) – 1 bowl of vegetable soup, 2 glasses of water
Evening Snakcs: (Between 6.30 to 7 PM) – 2 large bananas, 1 glass of milk, 2 glasses of water
Dinner: (Between 8.30 to 9 PM) – 2 large bananas, 1 glass of milk, 2 glasses of water

GM Diet Day 5

The difficult phase of the GM diet is over and it gets easier and easier from here. You can include carbs such as brown rice along with lean proteins such as chicken breast in your meals on day 5. You need to consume 6 tomatoes on day 5 which you can have either raw or in the form of a soup.

Foods You Can Eat

• Brown rice, tomatoes, chicken breast, kidney beans, Non-fat yogurt, sprouts

A Schedule Menu You Should Follow on Day 5

Breakfast: (Between 8 to 9 AM) – 2 boiled tomatoes, 1 bowl of boiled and seasoned kidney beans, 2 glasses of water

Mid-Morning: (Between 11 to 12AM) – 21 cup of yogurt, 2 glasses of water
Lunch: (Between 1.30 to 2 PM) –
Veg – 1 cup of cooked brown rice, 2 boiled tomatoes, 2 glasses of water

Non-veg – 250 gms. of baked or boiled chicken breast, 2 boiled tomatoes, 2 glasses of water
Evening: (Between 6.30 to 7 PM) – 1 bowl of sprout salad, 2 glasses of water
Dinner: (Between 8.30 to 9 PM) – 1 bowl of vegetable soup, 2 boiled tomatoes, 2 glasses of water

GM Diet Day 6

On day 6 of the GM diet your can have all types of vegetables along with the brown rice. You can also have spouts and salads and non-vegetarians can have chicken and fish.

Foods You Can Eat 

• All types of vegetables except potato, brown rice, fish, chicken, cottage cheese (paneer), sprouts.
• 8 to 10 glasses of water.

A Schedule Menu You Should Follow on Day 6

Breakfast: (Between 8 to 9 AM) – A bowl of sprouts, 2 glasses of water

Mid-morning: (Between 11 to 12 AM) – A bowl of boiled vegetables, 1 glass of water

Lunch: (Between 1.30 to 2 PM) – Veg – A bowl of brown rice, cottage cheese and spinach curry, 2 glasses of waterNon-veg – 250 gms. of boiled chicken or baked fish, 1 bowl of vegetable soup, 2 glasses of water

Evening: (Between 6.30 to 7 PM) – A bowl of boiled and seasoned kidney beans, 1 glass of water

Dinner: (Between 8.30 to 9 PM) – A bowl of vegetable soup, 2 glasses of water

GM Diet Day 7

You have reached the last and final day of the GM diet. You can include all types of fruits and fruits juices to your meals along with brown rice, sprouts, cottage cheese and assortment of vegetables.

Foods You Can Eat

• All types of vegetables except potatoes, all types of fruits and fruits juices except bananas,brown rice, sprouts, cottage cheese, chicken, fish
• 8 to 10 glasses of water

A Schedule Menu You Should Follow on Day 7

Breakfast:(Between 8 to 9 AM) – A mixed fruit salad, 1 glass of water
Mid-morning: (Between 11 to 12 AM) – A bowl of vegetable soup, 1 glass of sweet lime juice, 1 glass of water
Lunch: (Between 1.30 to 2 PM)

Veg – 1 bowl of brown rice, cottage cheese curry, 1 cup of boiled cauliflower and carrots, 1 glass of water

Non-veg- 250 gms. of boiled chicken breast or baked fish, 1 bowl of boiled mixed vegetables, 1 glass of water
Evening Snacks: (Between 6.30 to 7 PM) – A cup of non-fat yogurt, 1 glass of orange juice, 1 glass of water
Dinner: (Between 8.30 to 9 PM) – A serving of salad made with cucumbers, carrots, onions, bell peppers, lettuce, sprouts, 1 glass of water

In the sample menu for the 7 days we have included both vegetarian and non-vegetarian meal options. You can opt for the vegetarian diet plan or the non-vegetarian one, as per your preference.A serving of salad made with cucumbers, carrots, onions, bell peppers, lettuce, sprouts, 1 glass of water

What can you drink during the GM Diet?

• You can have as much water as you like on all days of the GM diet.
• Alcohol is not allowed in the diet.
• Soda, soft drinks, aerated drinks, sugary fruit juices are not allowed in the diet.
• You can have green tea, black tea or black coffee 2 times a day on all 7 days of the diet, but it should not contain milk, cream or sugar.

GM Diet Recipes

GM Diet Wonder Soup

The low-calorie wonder soup is one of the most important GM diet recipes that can be prepared on all days of the diet except day 1 and day 4. It is a great alternative for raw or boiled vegetables that not only helps to supply the essential nutrients to the body, but also promotes thorough detoxification which is extremely important for weight loss.

Ingredients:

• Cabbage – 1 quarter
• Celery – 1/4th bunch
• Fresh tomatoes – 2 medium sized
• Bell pepper – 1/2
• Onion – 1
• Vinegar – 1/2 teaspoon
• Olive oil – 2 drops
• Salt and pepper to taste
• Water – 2 cups

Method of Preparation:

Finely chop the cabbage, onion, celery, tomatoes and bell pepper and wash them thoroughly under running water. Now, pour the water in a deep bottomed pot and bring it to boil. Next, add the chopped vegetables along with the olive oil, salt, pepper and vinegar, cover the lid and let it boil for about 30 minutes or till the vegetables become tender. Open the lido f the pan and stir the soup at regular intervals to prevent burning. You can prepare a large batch of the soup at once and have it throughout the day.

FAQs about the GM Diet Plan

Following are some frequently asked questions about the GM diet plan for weight loss.

FAQ1: Can everyone follow the GM diet?

Any healthy individual, who is not suffering form any serious or chronic health condition can follow the GM diet. It is considered the best diet to lose weight because it cleanses and detoxifies the body along with burning the calories.

FAQ2: Does the GM diet really work?

The GM diet mainly comprises of fruits, vegetables, whole grains and lean proteins which helps to burn calories and shed a few pounds within 7 days. But one might lose some muscles along with the fat and water, so it is best to follow the GM diet for a short duration, just to kick start your weight loss and detoxify the body.

FAQ3: Can I add spices and oils to the foods in the GM diet?

You can season the boiled vegetables, salads and soups with a pinch of salt, black pepper powder, lemon juice, chaat masala, red chilli powder, etc., but try to limit the use of oil and use only extra virgin olive oil if you must.

FAQ4: Can people suffering from diabetes or high blood pressure follow the GM diet?

People suffering from chronic diseases such as diabetes, hypertension and cardiac problems should not follow the 7 days GM diet because the diet cannot fulfil all the necessary nutritional requirements of such people.

FAQ5: Can pregnant women follow the GM diet?

Pregnant women and new mothers should not follow the GM diet because this diet cannot supply sufficient nutrition to pregnant women and new lactating mothers.

FAQ6: What is the minimum age limit for trying the GM diet?

Although there is no written age limit but it is advisable that people above the age of 18 years should opt for this diet.

FAQ7: How to maintain body weight after completion of the GM diet?

A well-planned and healthy diet along with daily exercise is the best way to maintain weight after completion of the GM diet.

FAQ8: Can GM diet the followed as a long term diet?

The GM diet is essentially a short term diet for quick weight loss; it should not be followed for more than 7 days at a stretch.

FAQ9: What should be the interval between two sessions of GM diet?

It is recommended to leave a gap of 10 to 15 days between two successive sessions of the GM diet.

Your 7 days GM Diet plan is ready for you. So, what are you waiting for? Follow a healthy and well-planned diet for just 7 days and achieve a slimmer, healthier and better body the next week. The GM diet is the ultimate answer to the question of how to lose weight fast. The GM diet is extremely popular in India because of its flexible attribute. GM diet for Indian population can be modified into a vegetarian diet to lose weight. Just stay focused and start following a healthier lifestyle that includes daily exercise and a healthy food choices in order to make the most out of the 7 Days GM diet.