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.
GM diet plan: the 7-day menu
Seven days, seven food groups. Here is what you eat on each day, the rules that apply all week, and what to do afterwards.
The plan in one table
| Day | What you eat | Main foods to avoid |
|---|---|---|
| Day 1 | Fruit only | Bananas; mangoes, grapes, litchis and chikoo |
| Day 2 | Vegetables only | Any fruit; oil, butter or ghee for cooking |
| Day 3 | Fruit and vegetables | Bananas and potatoes; oil, sugar and dressings |
| Day 4 | Bananas and milk | Other fruit and vegetables (except in the soup); sugar |
| Day 5 | Protein and tomatoes | Fruit and starchy foods; fried or creamy dishes |
| Day 6 | Protein and vegetables | Potatoes; tomatoes (in most versions) |
| Day 7 | Rice, vegetables and juice | Sugar, sweets and fried snacks; alcohol |
Rules that apply every day
- Drink water steadily through the day. Most versions suggest 8 to 12 glasses; more on days 5 and 6.
- No alcohol, sugar, fried food or packaged snacks.
- GM wonder soup is allowed on every day, in any amount.
- Season with salt, pepper, herbs, spices and lemon. Keep oil to a minimum.
- Keep exercise light on days 1 to 4. See our exercise guidance.
Vegetarian, non-vegetarian and Indian versions
Days 1 to 4 are the same for everyone. The versions differ on days 5 to 7, where the protein and grain choices change.
- Vegetarian GM diet: paneer, tofu, sprouts or brown rice on days 5 and 6.
- Non-vegetarian GM diet: lean chicken, fish or meat.
- Indian GM diet: local produce and chapati on day 7.
After day 7
The GM diet is not designed to be followed for longer than a week. Move back to regular, balanced meals: vegetables and fruit, a protein food at each meal, whole grains, and some healthy fats such as nuts and oils. See what the evidence says and our tips for finishing well.
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
What is the 7-day GM diet plan?
A seven-day plan where each day allows certain food groups: fruit on day 1, vegetables on day 2, both on day 3, bananas and milk on day 4, protein and tomatoes on day 5, protein and vegetables on day 6, and brown rice with vegetables and juice on day 7.
Is wonder soup allowed every day?
Yes. GM wonder soup, a no-oil cabbage and vegetable soup, is allowed on every day of the plan in any amount.
Can I follow the GM diet for more than a week?
It is not designed for longer than seven days and is low in protein and several nutrients. We do not recommend repeating it back to back.