The GM diet, otherwise known as the General Motors diet, is a 7-day plan that claims to help you shed up to 15 pounds (6.8 kg) in just one week. This diet plan involves specific food combinations and restrictions for each day. While proponents of the diet assert that it stimulates weight loss and burns fat faster than other diets, its effectiveness and health implications are subjects of debate. This article delves into the GM diet, examining its guidelines, potential benefits, drawbacks, and overall sustainability.
What is the GM Diet?
The GM diet is a structured 7-day eating plan with strict rules about which food groups you can consume each day. The diet is said to have been developed with help from the US Department of Agriculture and the FDA, with extensive testing at the Johns Hopkins Research Center. However, this claim has since been debunked as an urban myth, and the true origins of the GM diet remain unknown.
The diet is designed to be followed for seven days, with specific instructions for each day. For instance, on day two, your diet is restricted to vegetables only, while on day five, you are instructed to eat several whole tomatoes and large portions of meat. The diet is thought to offer several benefits, including:
- Weight loss of up to 15 pounds (6.8 kg) in just one week
- Detoxification and elimination of impurities from the body
- Improved digestion
- Enhanced fat-burning capabilities
Proponents suggest that the diet's effectiveness stems from the low-calorie content of many of the included foods, such as fruits and vegetables. The plan also states that many of the foods in the diet are “negative-calorie foods,” meaning they provide fewer calories than they take to digest. Many of the foods the diet recommends are also high in water. For this reason, proponents claim that the GM diet can enhance fat loss and help detoxify your body. Supporters also say you may repeat the diet multiple times to achieve your long-term weight goals, recommending a gap of 5-7 days between cycles.
Guidelines of the GM Diet
The GM diet is divided into seven days, with specific rules for each day. It is recommended to drink 8-12 glasses of water each day to stay hydrated throughout the diet. Although exercise is not required for weight loss, it is optional. However, exercise is not recommended during the first three days. Followers are also allowed to consume two to three bowls of "GM Wonder Soup" each day, made with cabbage, celery, tomatoes, onions, and bell peppers.
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Here are the specific guidelines for each day of the GM diet:
- Day One: Eat only fruit - any kind except bananas. There is no specified maximum amount, but the diet encourages eating melons to increase weight loss.
- Day Two: Eat only vegetables in raw or cooked form. There is no specified maximum amount, but limit potatoes to breakfast only.
- Day Three: Eat only fruits and vegetables of any kind except bananas and potatoes. There is no specified maximum amount.
- Day Four: Consume only bananas and milk. You can eat up to 6 large or 8 small bananas and drink 3 glasses of milk, preferably skim.
- Day Five: Eat two 10-ounce (284-gram) portions of beef, chicken, or fish. In addition to the meat, you may only eat 6 whole tomatoes. Vegetarians may replace meat with either brown rice or cottage cheese. Increase your water intake by two glasses to flush out extra uric acid.
- Day Six: Eat two 10-ounce (284-gram) portions of beef, chicken, or fish. Today’s meals may include an unlimited amount of vegetables, but no potatoes. Vegetarians may replace meat with either brown rice or cottage cheese. Increase your water intake by two glasses to flush out extra uric acid.
- Day Seven: Eat only brown rice, fruits, fruit juice, and vegetables. There is no specified maximum amount for any of these foods.
Additional Guidelines
In addition to the daily meal plans, the GM diet provides a few other guidelines. Beans are not allowed because they are high in calories and may cause weight gain, according to the diet. Coffee and green tea are permitted, but only without sweeteners. Soda, alcohol, and other calorie-filled beverages are not allowed unless specified in the diet. Substitutions are permitted; for example, cottage cheese can replace meat, and soy milk can replace regular milk. After completing the week-long plan, the GM diet advises consuming a high-protein, low-carb diet to maintain weight loss.
Sample GM Diet Plan Menu
Here is a sample diet plan broken up into seven days:
- Day One
- Breakfast: 1 bowl of mixed berries
- Snack: 1 pear
- Lunch: 1 apple
- Snack: 1 bowl of watermelon
- Dinner: 1 orange
- Snack: 1 bowl of cantaloupe slices
- Day Two
- Breakfast: 1 bowl of boiled potatoes
- Snack: 1 bowl of baby carrots
- Lunch: 1 head of broccoli, cut into florets and steamed
- Snack: 1 bowl of cherry tomatoes
- Dinner: 5 spears of steamed asparagus with 1 bowl of arugula
- Snack: 1/3 cucumber, sliced
- Day Three
- Breakfast: 1 apple
- Snack: 1 bowl of cherry tomatoes
- Lunch: 1 bowl of spinach with cucumbers and tomatoes
- Snack: 1 orange
- Dinner: 1 bowl of kale with strawberries and avocado
- Snack: 1 bowl of mixed berries
- Day Four
- Breakfast: 2 large bananas with 1 glass of milk
- Lunch: 2 large bananas with 1 glass of milk
- Dinner: 2 large bananas with 1 glass of milk
- Day Five
- Breakfast: 3 whole tomatoes
- Lunch: 10-oz (284-g) steak with 1 whole tomato
- Dinner: 10-oz (284-g) tilapia with 2 whole tomatoes
- Day Six
- Breakfast: 1/2 avocado
- Lunch: 10-oz (284-g) grilled chicken breast with asparagus and cherry tomatoes
- Dinner: 10-oz (284-g) broiled salmon with kale and Brussels sprouts
- Day Seven
- Breakfast: 1 bowl of brown rice with a side of watermelon wedges
- Lunch: 1 bowl of brown rice with broccoli and 1 cup (237 ml) of fruit juice
- Dinner: 1 bowl of brown rice with mixed vegetables
Potential Benefits of the GM Diet
Although no studies have specifically examined the GM diet, some research supports certain aspects of it. The plan encourages an increased intake of fruits and vegetables, which has been shown to help promote weight loss because fruits and vegetables are low in calories and can create a greater calorie deficit.
In a 2015 study of over 133,000 participants, those with the highest intake of fruits and non-starchy vegetables had the lowest risk of weight change over four years. The diet also limits foods and beverages that cause weight gain. Sugary beverages, for example, have been shown to contribute to weight gain, and alcohol is high in calories and may also cause weight gain. Despite the strict regulations on food choices for each day, the diet allows you to select your choice of meats, fruits, and vegetables based on your preferences, which could make the plan feel less restrictive.
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Disadvantages and Risks
Despite the potential benefits, there are several drawbacks to following the GM diet:
- Lack of Scientific Research: One of the most significant drawbacks is the absence of research evaluating its effectiveness. There is no scientific evidence to support the diet's claims besides anecdotal reports.
- Nutrient Deficiencies: The diet is not well-balanced and may lead to feelings of deprivation and hunger on some days due to the varying amounts of macronutrients it provides. Many days of the diet provide relatively low amounts of protein. On top of these issues, the diet is lacking in many other essential nutrients. The first three days, for example, are very low in fat, vitamin B12, iron, calcium, and more.
- Temporary Weight Loss: Most of the weight lost on this diet is likely water weight rather than fat. Any time you reduce your calorie intake, your body looks for other sources of fuel. This causes your body to break down glycogen, an energy-storage molecule found in the liver and muscles. Glycogen holds onto a lot of water, so as your glycogen stores are depleted, this loss of water can cause your weight to drop rapidly. This type of weight loss is only temporary, and you’ll probably regain it soon after resuming your normal diet.
- Unsustainable: Any diet restricting food groups can lead to disordered eating habits. This is something you should consider when weighing your diet options, especially if you have struggled with disordered eating in the past. If you tend to moralize foods-that is, give foods “good” and “bad” labels-the GM Diet may not be suitable for you.
Potential Side Effects
In addition to the above risks, the GM diet may cause side effects, including:
- Dehydration
- Muscle weakness
- Fatigue
- Headaches
- Poor physical performance during exercise
Is the GM Diet a Healthy Choice?
While the GM Diet surprisingly falls in line with many USDA recommendations, it also leaves out healthy sources of whole grains, such as whole-wheat bread, oats, quinoa, and barley, which are excellent sources of essential vitamins and minerals. Whole grains also contribute to preventing type 2 diabetes, cardiovascular disease, and colorectal, pancreatic, and gastric cancers. The GM Diet also leaves out healthy fats, such as nuts, seeds, olive oil, and avocados, containing nutrients essential to overall health.
Although losing a large amount of weight in a short period of time may sound tempting, this type of weight loss is rarely sustainable and could result in weight regain. The GM Diet makes promises that aren’t backed by science. It also lacks many vital nutrients, may contribute to disordered eating habits, and doesn’t set you up for a sustainable healthy eating pattern.
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