Follow the 7-Day GM Diet
One Day at a Time
What to eat each day, vegetarian and Indian options, the wonder soup recipe and a free progress tracker. Plus straight answers on what the plan can and cannot do.
Interactive 7-Day Meal Plan & Cards
Tap a day to see what to eat, what to avoid and a sample menu. Mark days complete as you go; your progress is saved on this device only.
The GM Wonder Soup Recipe
Feeling hungry during the plan? GM wonder soup is allowed on every day, at any time. It is low in calories, filling and made without oil or cream, so it is a simple way to take the edge off hunger. It does not burn fat on its own.
Chop all the vegetables into medium pieces and put them in a large pot. No oil needed.
Add 1.5 litres of water and bring to the boil.
Lower the heat and simmer for 25–30 minutes, until the vegetables are soft.
Season with salt, pepper and a squeeze of lemon. Keep leftovers in the fridge for up to 3 days.
BMI & Healthy Weight Calculator
Enter your height and weight to see your BMI, the healthy weight range for your height and a rough daily fluid guide.
What to Expect During the Week
No clinical study has tested the GM diet. Here is what is known, so you can decide with clear eyes.
Days 1 to 4
Very low in protein and energy
Many people feel hungry, tired or headachy on the fruit, vegetable and banana days. Keep the days quiet, drink water steadily and skip hard workouts.
A quick drop on the scale
Mostly water and stored carbohydrate
The early loss comes mainly from water held with stored carbohydrate, so some of it returns when you eat normally again. There is no reliable figure for how much you will lose.
Not for everyone
Check with a doctor first
Do not follow the plan if you are pregnant, breastfeeding, under 18, have diabetes, kidney or heart disease, low blood pressure or a history of disordered eating, or take regular medication.
Post-Diet Recovery & Healthy Habits
Some weight usually returns after day 7. These habits help you keep the rest off.
Ease Back Into Normal Meals
Skip junk food and heavy fried meals straight after day 7. Bring back whole grains, lean protein and healthy fats over 3 to 5 days.
Flavoured Water
Drink to thirst; most adults need around 2 to 3 litres of fluid a day, more in hot weather. Cucumber, mint or lemon can make plain water easier to enjoy.
Smart Portion Control
Fill half your plate with colourful non-starchy vegetables, a quarter with lean protein and a quarter with whole grains.
GM Diet MagicPlain-language guides to the 7-day GM diet, with honest answers about what it can and cannot do.
Food and tools
General information only, not medical advice. Talk to a doctor or registered dietitian before starting any weight-loss plan. Medical disclaimer.