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.
Indian GM diet plan
The Indian GM diet uses local fruit and vegetables, paneer or chicken for protein, and chapati on day 7.
The Indian version at a glance
| Day | What you eat |
|---|---|
| Day 1 | Fruit only, no bananas |
| Day 2 | Vegetables only, cooked without oil |
| Day 3 | Fruit and vegetables, no bananas or potatoes |
| Day 4 | About 6 bananas and 3–4 glasses of milk |
| Day 5 | Paneer bhurji with tomatoes (very little oil), sprouted moong chaat, or tandoori chicken made without oil, with up to 6 tomatoes. |
| Day 6 | Paneer, sprouts or chicken with lauki, tinda, palak or cabbage sabzi made with minimal oil. |
| Day 7 | One or two chapatis or a cup of brown rice with mixed vegetable sabzi, and unsweetened fruit juice. |
GM wonder soup is allowed every day. Drink water steadily and avoid sugar, alcohol and fried food all week.
Local swaps that fit the plan
- Day 1: papaya, guava, mosambi, watermelon, apple.
- Day 2: lauki, tori, karela, palak, methi, cabbage and cucumber, cooked without oil.
- Day 4: toned milk or unsweetened buttermilk in place of some of the milk.
- Throughout: jeera, haldi, hing, ginger, garlic and lemon for flavour instead of oil.
Recipes for this version
Lauki sabzi, carrot kosambari, banana lassi, paneer tomato bhurji and brown rice pulao are on our GM diet recipes page. Plan your shopping with the grocery list.
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
What is different about the Indian GM diet?
It uses local fruit and vegetables, paneer, sprouts or chicken for protein on days 5 and 6, and chapati on day 7.
Can I eat dal on the Indian GM diet?
Dal is not part of the classic plan. Sprouted moong is used as a protein option on days 5 and 6.
Which Indian spices can I use?
Jeera, haldi, hing, ginger, garlic, chilli and lemon all work, and add flavour without oil.