What to eat after the GM diet
How to move back to normal meals after day 7 without undoing the week or feeling deprived.
Short answer: return to regular, balanced meals gradually: vegetables and fruit, a protein food at each meal, whole grains and some healthy fats. Expect a small rise on the scale in the first few days as water returns; that is normal.
Why the week after matters
Much of the weight lost on the GM diet is water held with stored carbohydrate. When you eat normally again, some of it returns. What you eat in the weeks afterwards decides whether the rest stays off.
Build a balanced plate
- Half the plate: vegetables and fruit.
- A quarter: a protein food such as dal, beans, eggs, fish, chicken, paneer or tofu.
- A quarter: whole grains such as brown rice, whole-wheat chapati or oats.
- A little healthy fat, such as nuts, seeds or a small amount of oil.
This follows the World Health Organization’s general advice to eat plenty of fruit, vegetables, legumes and whole grains, and to limit free sugars, salt and processed food.
The first few days
- Increase portions gradually rather than all at once.
- Keep wonder soup or a vegetable soup as a starter if you like it.
- Keep drinking water, and keep sugary drinks and snacks occasional.
Stay active
Regular activity helps keep weight steady. See our exercise guide and the WHO’s recommendation of at least 150 minutes of moderate activity a week for adults.
Should you repeat the GM diet?
We do not recommend repeating it back to back. For further weight loss, a moderate plan you can keep up for months works better. Check where you are with our BMI calculator and healthy weight chart.
Frequently asked questions
Why did I gain weight after the GM diet?
Some weight returns in the first days because water stored with carbohydrate comes back when you eat normally. This is expected.
Can I eat rice after the GM diet?
Yes. Whole grains such as brown rice, whole-wheat chapati and oats fit a balanced plate after the plan.
How soon can I repeat the GM diet?
We do not recommend repeating it back to back. A moderate eating pattern you can sustain is a better next step.
A note on safety
This is general information, not medical advice. Speak to a doctor or registered dietitian before starting any restrictive diet, especially if you have a health condition or take medication. See our medical disclaimer.
Sources
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.