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.
What can you eat on day 7?
On day 7 of the GM diet you eat brown rice (or one or two chapatis in the Indian version) with vegetables, plus unsweetened fruit juice and water. It is the last day of the plan and a bridge back to normal, balanced meals.
Eat
- Brown rice or 1–2 chapatis
- Any vegetables
- Unsweetened fruit juice
- GM wonder soup
Avoid
- White sugar, sweets and fried snacks
- Alcohol
- Large portions of rice or bread
Sample day 7 menu
- BreakfastA cup of brown rice with steamed vegetables, or vegetable poha without oil
- Mid-morningA glass of unsweetened orange juice
- LunchBrown rice vegetable pulao with salad
- AfternoonWonder soup
- DinnerOne chapati with mixed vegetable sabzi
Portions are flexible except where noted. GM wonder soup can be added at any meal.
Tips for day 7
- Weight lost during the week is mostly water and stored carbohydrate, so some will return when you eat normally again.
- Move to regular balanced meals with protein, vegetables, whole grains and some healthy fat rather than repeating the plan straight away.
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.
Frequently asked questions
Can I eat chapati instead of brown rice on day 7?
Yes. The Indian version uses one or two chapatis in place of brown rice, with vegetables and unsweetened juice.
What should I eat after day 7?
Move back to regular, balanced meals with vegetables, fruit, a protein food, whole grains and some healthy fats. Increase portions gradually.
Will I regain weight after the GM diet?
Some weight usually returns in the first days because water held with stored carbohydrate comes back. Keeping weight off depends on how you eat in the following weeks.