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.
Exercise and yoga on the GM diet
How much to move during the 7-day plan, and when it is better to rest.
Can you exercise on the GM diet?
Yes, but keep it light. On days 1 to 4 you eat very little protein and energy, so gentle walking, stretching and easy yoga are better choices than running, heavy weights or intense classes. On days 5 to 7, when protein returns, moderate activity is usually fine.
Activity by day
| Days | Suggested activity |
|---|---|
| 1–3 | 20–30 minutes of easy walking, gentle yoga or stretching |
| 4 | Easy walking; rest if you feel tired |
| 5–7 | Moderate activity such as brisk walking, cycling or a yoga class |
Yoga during the GM diet
Gentle yoga is a good fit for this week. Choose slow, restorative styles over hot or power yoga, start and finish with a few minutes of slow breathing, and avoid long inversions if you feel light-headed.
Three gentle yoga poses
- Standing forward bend: fold forward over your legs with knees softly bent and let your head hang. Rise slowly to avoid dizziness.
- Garland pose (deep squat): feet wide, toes turned out, sink into a squat. Put a folded blanket under your heels if they do not reach the floor.
- Plank: hold a push-up position for five slow breaths, knees down if needed, then rest on your heels.
What to avoid during the week
- Running and other high-intensity cardio, especially on days 1 to 4.
- Heavy weightlifting and bodybuilding sessions.
- Exercising straight after a large meal; wait about half an hour.
Exercise after the GM diet
For lasting health, the World Health Organization recommends that adults do at least 150 to 300 minutes of moderate aerobic activity, or 75 to 150 minutes of vigorous activity, each week, plus muscle-strengthening activity on two or more days.
Before you start
The GM diet is very low in calories and protein on several days, and no clinical study has tested it. Do not follow it if you are pregnant, breastfeeding, under 18, have diabetes, kidney disease, heart disease, low blood pressure or a history of disordered eating, or take regular medication, unless a doctor has agreed. Stop and eat normally if you feel faint, dizzy, confused or unwell.
Sources
Frequently asked questions
Can I go to the gym during the GM diet?
Keep it light. Avoid heavy weights and high-intensity workouts on days 1 to 4. Moderate activity is usually fine on days 5 to 7.
Is yoga good during the GM diet?
Gentle, slow yoga suits the week. Avoid hot or power yoga and long inversions if you feel light-headed.
How much exercise should I do after the GM diet?
The World Health Organization recommends at least 150 to 300 minutes of moderate activity a week for adults, plus muscle-strengthening on two or more days.