This guide has detailed listing of 4 diets for you to choose from.

Please read through

them all thoroughly, and decide which best suits your needs and goals.

Nutritional Guide

DIET #1: Intermittent Fasting

This diet is designed for weight loss in short amount of time. It is a tough one, but
will yield tremendous weight loss. This diet should be cycled in 6 weeks on and 3
months off. You may choose to continue on for 2 weeks after the challenge, but that
is completely up to you.

Intermittent Fasting (IF)

This is not NEAR as bad as it sounds. I also think “fasting” is a horrible term as it has such negative
connotations. Because basically it is like this: You are going to eat for part of the day and NOT eat for
part of the day.

Simple.

But the beauty is the way we split it up accelerates metabolism and predominately uses fat as the fuel
source.

We are going to do what is called an 8/16 fast. You can eat for 8 hours of the day (following the
guidelines of course) and you will not eat (fast) for the other 16.

Don’t freak out. Much of those 16 hours you will be sleeping.

So if you start eating at noon, you stop at 8 pm. If you are a late night person you could start eating at
2pm and stop at 10pm and still reap all the benefits.

You can make adjustments to that timing of course, but here is the biggie: YOU MUST SKIP BREAFAST.

The second that food enters you system (with the exception of the coconut oil) you are putting fat
burning on hold.

That is why we will be skipping “the most important meal of the day” and choosing to burn massive
amounts of fat instead. This keeps insulin low (see below) for an extended period, and keeps the fat
burning hormones (including growth hormone) very high.
You will still take 1 teaspoon of MCT oil or 1 tablespoon (or 2) or coconut oil for the reasons mentioned
above, but for our purposes that will not interrupt our fast at all and will in fact encourage your body to
use its own bodyfat for fuel.

Carb Control
You will consume less than 50 grams of (net) carbs per day (that’s total carbs minus the fiber.) Here’s the
deal: Low Carb Works. There is just no disputing it.

Fat loss is dictated by our bodies hormones levels; primarily insulin. When insulin is high fat burning is
simply not possible. And when we eat carbs we secrete insulin and thus fat loss comes to a screeching
halt. So it is imperative we control insulin levels, but there is good news: We can control insulin directly
by controlling our carb intake. Problem solved.

But it can be dreadfully boring if you let it. I’m not exactly known for my culinary creativity, so get in the
kitchen and make the diet as exciting as you can. Just keep your carbs lower than 50 per day (even
closer to 30) and your body will be forced to burn off its reserve fuel source (your body fat) for fuel.

I know, I hear it all the time “But I *NEED * carbs…” No, you want carbs and there is a difference.
Decide what is more important, eating carbs or getting lean. Your call.

This one is just not that complicated so don’t make excuses, just make it happen.

Protein
Protein is VITALLY important on this program. You see our muscles are primarily composed of protein
(once you take out the water.) And we will be beating the living crap out of our muscles during this
program so we MUST supply the raw materials needed to rebuild and repair the (good) damage we
inflict. A good rule of thumb is 1g of protein per pound of lean bodyweight, but even this can get screwy
if we carry too much bodyfat - that is why I say a minimum of 100 - 120g per day for women and 130 -
180g per day for men.

Protein also takes twice as much energy to digest and assimilate as do carbs and fat, and it can also
blunt appetite. It also stimulates cognitive function.

Good sources are: Meats, chicken, turkey, fish, cottage cheese, (certain) protein powders, whole eggs,
and even (nitrite free) bacon. Be sure to go organic whenever you can. See the accompanying Food List.

Eat Fat and Get Lean

Remember this simple fact: Natural fats are awesome, man-made ones are not. Remember that one
simple thing and you are golden.
Our bodies LOVE fat. Our brains are mostly fat. Our cell membranes are made of fat. Our hormone
production RELIES on fat. Our bodies were literally made to function optimally with a relatively high fat
intake.

Going low fat is simply a HUGE mistake.

You can have plenty of healthy and natural fat on this program. Obviously the coconut oil is allowed, as
well as things like avocadoes, nuts, meats, natural cheeses, butter (grass fed) and even bacon (so long as
it has not been heavily processed.) But you must AVOID anything that says it is hydrogenated or partially
hydrogenated.

Fasted Training (optional)

You will be conducting all of your workouts in a “fasted” state. That means no food in your belly. If you
train in the morning this should not be an issue, just don’t eat before you work out. Be sure to
remember the 8/16 rule too.

If you train in the evening this can be trickier. You will need to NOT EAT for 3-4 hours prior to training.
You might be able to do it with only 2 hours as everyone’s gastric emptying flows at a different rate, but
you will have to be your own judge. If you feel your lunch in your stomach when you are working out
you either ate too much or did not wait long enough to train. You will probably screw this up a few
times before you get it right, but keep tweaking until you do. And of course remember the 8/16 rule as
well.

Two Exceptions: Take 1-2 TBS of coconut oil or ½ - 1 TBS of MCT oil 30 minutes prior to your workout.
As I stated this will encourage your body to use fat for fuel during your workout and give your
metabolism a nice little boost. Take a BCAA supplement before your workout to help promote muscle
maitnance.

Calories:
The component of this program I care LEAST about is the calorie levels. More and more research every
day says that calories are not as significant as we thought in the fat loss battle. What is important: Our
body’s hormonal environment (i.e. low insulin levels). And hey, we’ve already got that covered.

So for this program I have recommended 1200 cals for women and 1500 for men, but if you go a bit
higher and the other guidelines are still followed (low carbs, high protein, taking your coconut oil and
eating a good amount of healthy fat) I will be one happy trainer. Again, calories are pretty low on my
list of fat loss concerns.

Caffeine Buzz (optional)

Caffeine is good stuff. Without it most people would not even get out of bed. For our purposes we will
be taking 200mg 20-30 mins prior to training. Also, it is good to assess your tolerance so you are not
bouncing off the ceiling. If you train in the evening you might want to take a pass on this as it might
keep you up at night – your call. If you are not a coffee drinker such as myself, skip this part altogether.

Complete Accountability
Write it all down in a work book or a great app is fitness pal and then by texting athlima fitness at 403
607 1992, you will write down EVERYTHING you eat. This is the 4th way to accumulate points, STAY
accountable.

You will PRINT THESE OUT and bring these logs in with you to every fitness test week, or Email, or
Facebook me. Be sure to put your name on it as they all look the same.

Cheat Night
This is unquestionably the most awesome (or at the very least the most fun) part of this program: The
night when you throw all the rules out the window. From 6pm until bed feel free to eat whatever you
want. Optimally this would be a very high carb / low fat affair. Seriously – whatever you want. You see
when your body perceives calorie levels to be too low it shuts down fat burning as a preservation
mechanism. The cheat tells your body that calorie levels are still high so go ahead and burn some fat.

See the Cheating Guide for more info on how to optimize your cheat.

The Secret Sauce

The cat is out of the bag, the secret food is coconut oil and MCT’s. This stuff has been around for ages,
but its true potential is only now being realized.

Coconut oil is a saturated fat. I can hear you now “But saturated fat is bad!” I can tell you with 100%
certainty that is a myth. The reasons why you have heard this falsehood over and over could fill a book
(and in fact it has) but for our purposes let’s stick with this: There are “trans fats” and there are
“saturated fats” and they are NOT the same thing. Trans fats are man-made garbage fats and are toxic
to humans. The safe level of trans fats in the diet is ZERO. Although MCT oild are isolated they come
from natural sources

Coconut oil has some SERIOUS benefits when it comes to fat loss. First off, its fat is primarily composed
of Medium Chain Triglycerides (MCTs) - most fats are long chain. This is significant for several reasons:

1) The likelihood of MCTs being stored as fat is near zero.

2) MCTs are preferentially used as a fuel in the body and require no conversion to be used almost
instantly (signaling your body to switch its fuel source from carbs to bodyfat)
3) Coconut oil – MCT oil has been proven to elevate metabolism, increasing the number of calories
burned per day significantly.
4) Coconut oil has been shown to optimize the thyroid and even reverse thyroid dysfunction.
5) Coconut oil seriously blunts appetite.
6) Coconut oil puts your body in a “fat burning mode”
It is worth noting that the one of the fats in coconut oil is called lauric acid. This is also the primary fat
found in mother’s milk. There are piles and PILES of other benefits too, but that goes beyond the scope
of this guide, such as anti fungal and anti bacterial effect. MCT oils usually do not have high amounts of
lauric acid.

Here is how you will be using coconut oil and MCT oil. MCT oil should only be taken once a day to begin
(1 tbs) and increased to 1 tbs 2 times per day as your body gets accustomed to it: Coconut oil will be
taken in 1 tbs doses 2-4 per day, again start low and do more as your body gets accustomed. How
much will depend on you and how things shake out. Highly scientific I know, but we will be seeing what
works for you and tweaking it. FYI- there are no negative side effects to taking too much coconut oil, or
MCT oil. In higher doses has been known to cause stomach cramps, this is mostly due to the gut killing
bacteria and fungus.

When to take it:

• After you wake up - boosting metabolism and telling your body to use fat for fuel, setting the
tone for the day.
• 20-30 minutes prior to your workout - boosting metabolism and telling your body to use fat for
fuel for the workout (and beyond).
• 20-30 minutes prior to any meal - blunting appetite and blunting any insulin response
• Any time during your fast (see below) - blunting appetite, boosting metabolism and telling your
body to use fat for fuel.

You do not have to take it at EVERY one of those times, but first thing in the morning and prior to the
workout are the most important. (If you work out in the morning this could be just the one 1-2 tbs dose,
or .5 – 1 of MCT but then definitely take it another time during the day.) Thit is the MCT oil I take

How you will take it:

I like MCT oil straight from the bottle. I use coconut oil with a spoon. If I take it alone I just scoop it and
eat it or put it in a smoothie.

At room temperature coconut oil is a very soft solid that is easily scooped out with a measuring spoon.
In the hotter months of the year it might be completely liquid – this is
just fine as coconut oil does not go bad (the only natural fat that
doesn’t.) Note: If you refrigerate it, it will be as hard as a rock. One
down side is the stuff is not particularly portable. To make my life easier
I keep a jar at home and a jar at the studio. Again, get the one at
Superstore or MCT atCommunity foods. Capsule are NOT acceptable.
This is the MCT oil. I take Alpha’s Supreme MCT Oil; it is 100% pure,
composed of 60% caprilic acid and 40% capric acid. The coconut oil I take switches, but always virgin
organic. The best price is at the superstore. Community foods has the best MCT oil I have found.
Some love the taste, some hate it, and some just tolerate it. If you absolutely can’t stand it, then don’t
take it, but it provides a ton of health benefits can accelerate fat loss considerably.

Which one should you take?

I take both. I also cook with coconut oil. MCT Oil is manufactured – Coconut Oil is Natural, Coconut oil
in nature contains all four MCTs. In addition, it contains a small percentage of longer chain fatty acids.

MCT oils generally contain only the capra fatty acids. Lauric acid is either missing, or present in
minuscule amounts. There are some key differences between MCT oil and coconut oil.

1. MCT comes from natural sources, like coconut oil. After all, coconut oil contains all four MCTs,
as well as a number of longer-chain fatty acids.
2. MCT oils, while being derived from natural sources, have to undergo a manufacturing process to
isolate medium chain fatty acids from other oils. The goal is to create potent sources of MCTs.
3. Coconut oil is 50% Lauric Acid (C12), whereas MCT Oil typically has very small amounts or no
amounts of Lauric Acid (C12).

Many health experts will claim that MCT oils are healthier than coconut oil, because of the greater
concentration of Caproic, Caprylic, and Capric acid – but this is still conteversial. Coconut oil and MCT oil
each have their own benefits and should be used accordingly. People who are looking for a way to
sustain energy and improve cognitive function should opt for MCT Oil, whereas people who are looking
for an antimicrobial agent and way to improve cognitive function should lean towards coconut oil. Both
are great for energy and other benefits listed above.

SIDE NOTE: A very small percentage of users may experience some “gastic distress” when consuming
coconut oil, and MCT oil, this is largely due to killing off the bad bacteria in the gut. The simple solution
is to start with a smaller dosage (1 tsp) and work your way back up.

Supplementation
Supplement only when you are lacking nutrition in your diet, the following are some suggestions for
supplementation

• Protein Powder, when you are not getting enough protein through diet
Click here whey
Vegan protein
• Essential oils oils
• BCAA Enhances muscle recovery and repair post-workout Helps control blood sugar and
insulin Promotes, the use of glucose rather than proteins for energy, Promotes muscle
maintenance even without exercise If you are doing intermittent fasting, use a bcaa
supplement before your workout. http://www.globalvitamins.ca/bcaa
• Multi vitamin. This never hurts; it helps assimilate micro and macro nutrients and makes you
feel better. If your pee is florescent yellow due to supplementing a multi, come see me. You
 are probably taking garbage. http://www.globalvitamins.ca/categories/Vitamins this is what I
take http://www.globalvitamins.ca/products/ORTHO.CORE.html or multi basics
• Check out my Vitamin site for the best the supplement market has to offer
www.globalvitamins.ca

Here is a coupon code, when you order supplements online. Go to www.globalvitamins.ca and
use code Mmafc on check out and receive 15% off your order. You can pick up your order the
next day at the studio. Choose local pick up as your shipping option.

Why global vitamins?

Yes, this is my company and for all intents and purposes I want you to support me, but it is to your
benefit that I sell only sell AOR products, and some sequel products. Both are Canadian based and both
are ethically manufactured in Canada.

Advanced Orthomolecular Research (AOR) is a Canadian-based company with headquarters in Calgary,

Alberta. In a little over a decade, AOR has established the reputation as the most advanced supplement
formulator in the country and likely, the world. AOR endeavors to bring something new to the Canadian
supplement world: not just new supplements, but a new spirit, with the pillars of Innovative Research,
Scientific Integrity, Quality Manufacturing, and Consumer Education. Delivering the right amount of the
right nutrients to the right place at the right time.

Other Considerations
There are a few other things to keep in mind. When drop your carb ratio, it is easy to just live off of
meat and cheese. That can be fine for a while, but the lack of fiber can back you up quickly. The easier
way to keep things “moving” is to make sure you eat plenty of low carb but fibrous vegetables everyday.
When that doesn’t happen, consider a pyslium fiber product. A couple of table spoons in mixed
thoroughly water before bed tastes like saw dust but will get thing going again.
http://www.globalvitamins.ca/products/SOLU%252dFIBRE.html

The other thing is water. Here is my advice: Drink more. To fully optimize this plan you should drink a
2- 4 liters per day. Yes, you will pee a lot if your not use to it. The deal is your body functions best when
fully hydrated, plus the processing of fat (fat burning) happens most easily when properly hydrated.
This will also reduce water retention under the skin. Also we have the added benefit the extra water
aiding in detoxing your body over the next 6 weeks. Body fat can store toxins, and when you are
burning fat at a high rate (which you will) you are also potentially releasing more toxins. Know this:
More water will not make you burn more fat. But not enough water will stop fat burning in its tracks.
Diet #2. The Hand Diet
Diet 2, is designed as a more sustainable and very easy diet to follow. It is a portion controlled diet
that works very well for some. It is defiantly worth a try. You might not lose as much weight as diet
one, but, to each their own. You could try 2 diets from these options, during the 6 week cycle and see
which works best.

• A portion of meat should be no bigger than the palm of your hand

• Carbs such as brown rice should be no bigger than a ½ palm
• A serving of butter is the size of a fingertip
• Always eat 1-2 handfulls, or fist size of greens with each meal
• Limit condiments and dressings
• Use olive oil and balsamic vinegar for dressing

To determine your vegetable intake

For veggies like broccoli, spinach, salad, carrots, etc. use a 1-2 hand full size..

To determine your carbohydrate intake

If you’re including extra carbohydrates in a meal – like grains, starches, or fruits – use a 1/2 cupped
hand to determine your serving size.

To determine your fat intake

If you’re including extra fats in a meal – like oils, nut butters, nuts/seeds – use your entire thumb to
determine your serving size.

To determine your protein (Meat) intake

Meat should be the size of your palm after cooking

To determine your snack fruit intake

1-2 cupped-hand sized portion of Fruits fir snack if you’re including them.
Other Measurements

Condiment intake or butter on toast should me a thumb nail size

For a 1200-1500 calorie diet (good for weight loss) 1200 optimal

• 1 palm of protein dense foods with each meal;

• 1 fist of vegetables with each meal;
• 1/2 cupped hand of carb dense foods if including extra carbs;
• 1 entire thumb of fat dense foods if including extra fats.
• Use fruits for snacks 1 cupped hand
• You should have 3 meals a day and 2 snacks

Please still only drink tea, coffee or water for fluids and please follow the other food guidelines.

• MCT’s and coconut oil should also be taken with this diet. Please check diet 1 for details.
• Intermidant fasting can also be done with this diet.
• For weight loss limit grains in this diet and supplement with greens.
• Supplements mentioned above should also be a consideration for this diet.
• Please visit www.myfitnesspal.com to keep track of your calories and portions, its free and a
great app. Otherwise write it all down on the journals sheets I provide.

Diet # 3
The Fast Metabolism Diet by Haylie Pomroy (Author) Indigo
I chose this diet as a choice for those who would like to follow the coat tails of my many clients and
family members who tried it and all lost a significant amount of weight in only 4 weeks. I suggest you do
this diet after trying diet #2 for 1 or 2 weeks, this will give you the opportunity to read up on this diet
and purchase the book which is highly recommended.

My wife and her cousin will be doing this diet through the fitness challenge and each week will make a
shopping list and menu that you can copy and follow. The cook book and the Fast metabolism book are
a must for this diet. Again please try this diet 1 to 2 weeks into the challenge

The Fast metabolism diet is written my author Haylie Pomroy who has helped countless clients lose up
to 20 pounds in just 4 weeks –all through the fat-burning power of food. Haylie reminds us that food is
not the enemy, it’s the rehab needed to rev-up your sluggish, broken-down metabolism and turn your
body into a fat-burning furnace.

On this plan you’re going to eat a lot. You’re going to eat three full meals and at least two snacks a day –
and you’re still going to lose weight. What you’re not going to do is count a single calorie or fat gram.
You’re going not to ban entire food groups. You’re not going to go carb-free or vegan or go cold turkey
on the foods you love. Instead, you’re going to rotate what you’re eating throughout each week
according to a simple and proven plan carefully designed to induce precise physiological changes that
will set your metabolism on fire.

Phase I (Monday-Tuesday): Lots of carbs and fruits

Phase II (Wednesday-Thursday): Lots of proteins and veggies
Phase III (Friday-Sunday): All of the above, plus healthy fats and oils

By keeping your metabolism guessing in this specific and deliberate way, you’ll get it working faster. This
isn’t just a theory; it’s the results-based product of Haylie Pomroy’s successful programs. It’s worked for
celebrities, for athletes, and for people with chronic illnesses who need to lose weight, doctor’s orders.
Now it’s going to work for you.

In 4 weeks not only will you see the weight fall off, you’ll also see your cholesterol drop, your blood
sugar stabilize, your energy increase, your sleep improve, and your stress dramatically reduce. All thanks
to the miraculous power of real, delicious, satisfying food!

Plus, by switching up what you’re eating every few days, you’ll get to enjoy a greater variety of foods, so
your palate will never feel bored or deprived. Complete with 4 weeks of meal plans and over 50
recipes – including vegetarian, organic, and gluten-free options – this is the silver bullet for the chronic
dieter who has tried every fad diet and failed, the first time dieter attempting to kick her metabolism
into gear, and anyone who wants to naturally and safely eat her way to a skinner, healthier self.

Diet 3 Article portion by amazon.ca

Diet #4
The Vegetarian diet plan for weight loss is not just to lose weight, but it is also a maintenance
method for a slim and proportionate body. Along with these, it will help you practice eating
vegetables and fruits which will help to boost up the metabolic rate. Vegetarian diets and weight loss
go hand it hand. It is the healthiest and the fastest way to shed pounds. This vegetarian diet program has become
famous around the world. Every one is addicted to it, it actually works!

How Does this Diet Plan Work?

Most people are skeptical about the fruitfulness of this diet plan. Is it really all that effective?
And can you really lose oodles of weight, just by sticking to a this Diet Chart for one week? To
answer that question, we must first understand how the this Diet works.
 • Detoxification- This diet is the best way to detoxify your body. For that one week, you
keep away from eating unhealthy foods like fat, processed proteins, and unhealthy
carbohydrate; at least, during the first few days of the week. This is an effective way of
getting rid of the accumulated toxins in the body.

The fact that dieters have to drink up to 2 liters of water each day is a great way to help digestion
and wash away the toxins. If you detoxify your body regularly, it will help in faster digestion and
regular elimination of toxins in the form of urination and bowel movements, which lead to
eventual weight loss.

• Fosters digestion- The best way to ensure fast digestion is by consuming high fiber
foods like fruits and vegetables, which are low in Since the Diet is all about consuming a
humongous amount of fruits and vegetables, it aids in digestion, as the foods are easily
assimilated by the body.

Foods need an adequate amount of water to dissolve into nutrients. The digestion process is
much easier with regular water intake. The water intake aids in the assimilation of nutrients and
also utilizes the reserved energies for boosting for metabolism though this weight loss diet.

• Easing bowel movement- One of the chief reasons why people are overweight is that
they are unable to get rid of the wastes trapped in the body. We eat unhealthy low- fiber
foods which remain in our body, causing unmitigated harm.

But the Veg weight loss diet ensures we eat a lot of high fiber foods and water to flush away the
toxins in a regular manner. Bowel problems, for instance constipation, can thus be easily avoided
by the help of The GM Diet.

The scientific explanation

Is this Vegetarian Diet backed by science? It’s a question most of us ask ourselves. The fiber
filled diet ensures that you keep your hunger pangs at bay, for a longer period. Vegetables and
fruits are chock-a-block with all kinds of essential vitamins and minerals, and meet the
nutritional requirements of the body.

The diet is rich in complex carbohydrates like brown rice, which is high in essential nutrients
like magnesium, potassium, calcium and fiber, while still having a paltry amount of fat.

In this diet, you can only have chicken, supplement chicken or tofu which is low in fat. What the
right amount of protein does is that it increases the metabolic rate and burns fat.

Another thing that works for the diet is that you do not have to limit the amount of food you eat,
just the kind of foods you eat. That works fine for most of us, as we do not have to feel deprived.
It is only when we feel deprived that we go on a binging spree. Also, having frequent small
meals and increasing water intake boosts metabolism and aids in fat loss.
Advantages Of GM Diet Plan:

vegetarian diet plan The aim of the program is to gain a healthy body. You can expect the
following things by practicing this Diet Plan regime:

1. Lose around 5 to 8 kilograms in 7 days

2. Natural glow to skin
3. Elimination of toxins will make you feel light and energetic
4. Reduces the flab around the tummy and waist

All these in just 7 days! It is a miracle diet plan! At the beginning, it may sound a bit impossible
to follow it, but just 7 days of dedication will bring you a healthy body. If you successfully
complete these 7 days, you will definitely love the results. You would never want to break the
diet regime, because you know the worth of it. Just to make sure that you are healthy enough to
practice this diet, consult your doctor before you begin.The Vegetarian Plan:

This Diet Plan includes the intake of fruits, vegetables and starch. To prepare yourself for the
vegetarian GM diet plan, you need to avoid alcohol for a few days. Especially in the time of the
diet schedule and before it. This is a very important tip you need to follow. Alcohol increases the
uric acid in the body, which leads to water retention. This blocks the natural detoxifying process
from taking place.

It is also very essential that you drink up to 10 glasses of water everyday. As you will not be
consuming the same amount of carbohydrates which you normally do. Water will be your main
source of energy for the whole day. It will also boost your metabolism and remove the unwanted
pounds from the body, naturally. In case you have already tried this diet plan, it is better to take a
break for 2 to 3 days before you resume the diet again. This will help the body to adjust to the
new method of nutritional intake, which will also relieve your body from any kind of anxiety.
Here is what you have to do for the 7 days of your Diet Plan.

How to Start Day 1 of the Diet:

Being the first day, it is always the hardest. Try to keep yourself away from all kinds of cravings
as you will be consuming only fruits. You can consume all the fruits, excluding grapes, bananas,
litchi and mangoes. You can have them in any quantity you like. It is suggested that you
consume more watermelon, lime, oranges, apples, pomegranates, strawberries and melons. You
can eat 20 times a day, but you should eat only fruits.

This is the way of preparing your body for the upcoming days. The only source of nutrition is
from the fruits, they provide you will all that you need for your body. If you prefer to cut them
up and eat, its great but make sure you aren’t adding anything else to it. Its just a ‘pure fruit for
me’ day! If you can limit your fruit intake to only melons, your have a good chance of losing 3
pounds on your first day.

How to Start Day 2:

Like the first day, the second day is ‘All veggies day’. You can eat nothing but vegetables and
only vegetables. You can eat to your heart’s content, feel your stomach filled up with vegetables
if you need to. Boiled or raw vegetables will do. You can even begin your day with a boiled
potato and a tea spoon of butter. This is done in order to give the body enough energy and
carbohydrates for the day. But after that only raw and boiled vegetables.

Only one potato this day is enough, don’t consume more than that. Adding a pinch of oregano or
basil seasoning to make the vegetables more edible is perfect. Day 2 is a calorie free day with a
good amount of fibre and nutrients. If you make it through day two, you are definitely dedicated!

How to Start Day 3:

Day 3 is a combination of day 1 and 2. You can eat the mentioned fruits and vegetables. Eat any
quantity and any amount you like and drink lots of water as directed. You need to avoid potatoes
on day 3 as you are getting enough carbohydrates supply from the fruits. Your system is all set to
burn the excess pounds. Your cravings may try to dominate, but think about the weight loss and
the great results. You will feel light and happy by this time.

How to Start Day 4:

Everything has its perfect time, if you believe in this saying then your right. Remember how you
were told not to eat bananas on the first three days? Well on the 4th day of the vegetarian diet for
losing weight, you have the liberty to eat up to 6 bananas for the whole day. You can drink up to
4 glasses of milk or almond milk. You must have heard that bananas help in weight gain,
however in this diet, they act as a source of potassium and sodium for the body. Since the intake
of salt is reduced, bananas will do the job.

You can also have one cup of a highly diluted soup for a meal. The soup should consist of
capsicum, onions, garlic and tomatoes. It is a tasty and healthy recipe which will help in the
weight loss process. You can drink it only 1 time a day, it is only to refresh your taste buds from
all the vegetable and fruit intake. Be careful to resist yourself. You are just 3 days away from a
losing weight!

How to Start Day 5:

Day 5 is a festival day for you, as you can have a tasty meal. You can munch on tomatoes,
sprouts and cottage cheese, also known as paneer in India. You can also add soya chunks to your
meal. Make a tasty soup with the mentioned ingredients and drink it. Make sure to increase your
water intake on day 5.
You can eat up to 6 tomatoes and increase the water intake with 1/4 of the daily consumption.
This is done in order to cleanse your body from uric acid. The tomatoes are for the fibre and
digestion process. The water will purify your body from all kinds of toxins.

How to Start Day 6 of GM Diet:

Day 6 is a little different to day 5. You will be eating sprouts, cottage cheese and other
vegetables but by excluding tomatoes. No tomatoes on day 6, avoid them. The tasty soup and
lots of water should help you through your day. Vegetables will provide vitamins and fibre to
your body. You will already notice change in your body by this time. Continue consuming a
good amount of water everyday.

How to Start Day 7:

The last and final day of the diet plan. This is the most important day. You will be feeling light
on your toes and happy inside out. You can have fresh fruit juice, one cup of brown rice or half
chapathi and other vegetables you would want to eat. You can complete your day with the
consumption of water.

That is the whole diet plan for 7 days. If you can follow it strictly, no one can stop you from
gaining a healthy and slimmer body. The below tips will help you to plan your 7 days
effectively.

• No fruit juices allowed in the first 6 days. Try to increase water intake to 15 glasses by
the fifth day
• Completely avoid tea coffee or alcohol. You can replace these with black tea, black
coffee and lime water (all these are without sugar)
• A 45 minute work out on alternative days or more, will help you get the best results.
• In case this weight loss program you are under taking is for a particular occasion,
try it 2 months before hand with 2 to 3 days gap after every 7 days.
• Vegetables can be taken in salad form or eaten as a whole. You can dress it with
squeezed lemon, herbs, garlic or even white or wine vinegar. Nothing else should be
added to this.
• The soup recipe given can be consumed in unlimited quantities. It will be a pleasure to
eat while you are following this diet regime. In case you do not like the ingredients, you
can add other vegetables like cauliflower, corn, peas, asparagus, cabbage and others. try
to stay away from all type of beans (kidney, lima, pinto etc) they are said to be high in
calories.

Your complete vegetarian diet plan is ready for you. Now what? You lose 5 to 8 kilograms for
that week and gain it back the next? This easy vegetarian diet plan to lose weight was not made
to help you gain weight right? It is definitely hard to stick to this vigorous diet plan all your life.
All you need to do after this diet plan is to maintain yourself. You don’t have to live on this food
forever. So here are a few things you should be doing, to maintain a healthy and happy life.

1. You need to be focused on improving your diet habits. All the nutrients should be in
moderation.
2. Exercise regularly to maintain your body.
 3. Have a balanced diet with a daily dose of minerals, fibre, vitamins, proteins,
carbohydrates, fat etc.

The GM diet has become the most popular diet which is practiced by Indians. This is mainly
because of vegetarian attributes. Just 7 days of dedication and hard work will make you shed lots
of weight. This weight loss diet is extremely effective and has satisfied many Indians.. Don’t
wait any longer! Take up this 7 day challenge and say hello to a better lifestyle and a better body.
It is a great regime for you to follow. Watch what you eat, control your food cravings and you
will be a happier and slimmer person next week!

Alternitive Vegetables that Can be Consumed on Days 2, 3, 6 and 7 of the 7 Days Diet
Chart

• Potato (Only for day 2 Breakfast) – Starch present in cold boiled potato converts into
resistant starch that promotes fat oxidation and reduces abdominal fat
• Cucumber – This is one of the best low-calorie and non-starchy vegetable for weight loss.
½ cup of sliced cucumber contains only 10 calories
• Lettuce – One of the healthiest leafy greens that is low in calories and high in vitamins
and fibers
• Cabbage – High in vitamin C and antioxidants, cabbage helps to boost immune power
• Broccoli – Phytonutrient Sulforaphane found in broccoli fights off body fat. This low
calorie vegetable is a great source of fiber and calcium
• Bell Pepper – Metabolism boosting compound dihydrocapsiate present in bell peppers
promotes fat burning
• Onions – The flavonoid quercetin found in onions activate protein in the body, burns
stored fat and prevents formation of new fat cells
• Spinach – This leafy green vegetable is loaded with protein that promotes lean muscle
mass and promotes calorie burn
• Carrots – Carrots are loaded with beta-carotene and fiber and it can be enjoyed raw with
salads
• Cauliflower – This cruciferous vegetable is loaded with fibers, folate and vitamin C

Sample Diet Chart for all 7 Days of the Diet with Timings:
Day 1 Plan:

• Breakfast (8.30 AM) – 1 medium sized apple, 1 glass of water

• Mid-Morning Snack (10.30 AM) – 1 bowl of cantaloupes, 1 glass of water
• Lunch (12.00 Noon)- 2 big slices of watermelon, 2 glasses of water
• Afternoon Snack (4.00 PM) – 1 orange, 1 glass of water
• Evening Snack (6.30 PM) – 1 pear, 1 glass of water
• Dinner (8.00 PM) – 1 guava, 1/2 grapefruit, 2 glasses of water

Day 2 Plan:

• Breakfast (8.30 AM) – 1 medium-sized boiled potato topped with 1 teaspoon of butter
• Mid-Morning Snack (10.30 AM) – 1 bowl of cabbage and lettuce mix, 1 glass of water
• Lunch (12.00 Noon)- 1 cucumber, 1 onion, 1/2 carrot, 2 glasses of water
• Afternoon Snack (4.00 PM) — 1 cup boiled broccoli, 1/2 cup sliced bell pepper, 2
glosses of water
• Evening Snack (6.30 PM) – 1 cup boiled cauliflower, 1 glass of water
• Dinner (8.00 PM) – Mixed boiled carrot, beet, broccoli and green beans, 2 glasses of
water

Day 3 Plan:

• Breakfast (8.30 AM) – 1 bowl of cantaloupe or 1 apple, 2 glasses of water

• Mid-Morning Snack (10.30 AM) – 1 pear, 1 cup sliced pineapples, 2 glasses of water
• Lunch (12.00 Noon) – 1 bowl of mixed cucumber, onions, carrots, lettuce, 2 glasses of
water
• Afternoon Snack (4.00 PM) – 1 orange or 1/2 grapefruit and 1 glass of water
• Evening Snack (6.30 PM) – 1 pear or 1 guava
• Dinner (8.00 PM) – 1 bowl of boiled broccoli, 1/2 boiled beet, 1/2 cup boiled raw papaya,
2 glasses of water

Day 4 Plan:
 • Breakfast (8.30 AM) – 2 bananas, 1 glass of milk
• Mid-Morning Snack (10.30 AM) – Banana shake made with 1 banana and 1 glass f milk
• Lunch (12.00 Noon) – 1 bowl of vegetable soup made with cabbage, carrots and onions
• Afternoon Snack (4.00 PM) – Banana shake made with 1 banana and 1 glass of milk
• Dinner (8.00 PM) – 2 bananas and 1 glass of milk
• Drink 8 to 10 glasses of water throughout the day

Day 5 Plan:

• Breakfast (8.30 AM) – 2 tomatoes, a bowl of boiled red kidney beans seasoned with salt,
pepper and lemon, 2 glasses of water
• Mid-Morning Snack (10.30 AM) – a cup of tofu or curd, 2 glasses of water
• Lunch (12.00 Noon) – a bowl of cooked Brown Rice, 2 tomatoes, palak paneer (Spinach
and Paneer), 2 glasses of water
• Afternoon Snack (4.30 PM) -sprouts salad with onions, lemon juice, pepper and a pinch
of salt, 2 glasses of water
• Dinner (8.00 PM) -Light Curry made from Soy Chunks/ Vegetable Soup, Cucumber and
tomato salad made from 1 cucumber and 2 tomatoes, 2 glasses of water

If you eat non-vegetarian food then you can have the following foods:

• 2 egg whites for breakfast

• 3 to 4 ounces of boiled chicken or baked fish for lunch

Day 6 Plan:

• Breakfast (8.30 AM) – 1 bowl of mixed boiled or sauted vegetables, 2 glasses of water
• Mid-Morning Snack(10.30 AM) – 1/2 medium sized bowl of boiled kidney beans with 1
tomato diced seasoned with pinch of salt and other spices, 2 glasses of water
• Lunch (12.00 Noon) – 1 cup of cooked brown rice 1 medium sized bowl of vegetable
soup, 2 glasses of water
• Afternoon Snack (4.00 PM) – 1 apple, 1 glass of water
• Evening Snack (6.30 PM) – 1 small bowl of boiled or sprouted lentils seasoned with
pinch of salt and lemon juice, 1 glass of water
• Dinner (8.00 PM) – 1 bowl of mixed boiled vegetables, 1 glass of water

If you eat non-vegetarian food then you can have the following foods:

• 2 egg whites for breakfast

• 3 to 4 ounces of boiled chicken or baked fish for lunch

Day Plan:

• Breakfast (8.30 AM) – 1 bowl of melon or cantaloupes, 1 glass of water

• Mid-Morning Snack (10.30 AM) – Handful of fresh or frozen berries or 1 cup carrot
sticks, 1 glass of water
 • Lunch (12.00 Noon) – 1 cup of cooked brown rice, 1 bowl of lightly sauted vegetables, 2
glasses of water
• Afternoon Snack (4.00 PM) – 1 apple or 1 pear, 1 glass of water
• Evening Snack (6.30 PM) – 1 Guava, 1 glass of water
• Dinner (8.00 PM) – 1 bowl of mixed vegetable soup, 2 glasses of water

If you eat non-vegetarian food then you can have the following foods:

• 2 egg whites for breakfast

• 3 to 4 ounces of boiled chicken or baked fish for lunch

Few Alternate Food Recipes

The vegetable soup is the staple food o the GM diet chart for weight loss that can be consumed
on all days of the diet except for day 1. There are a few other recipes such as baked fish and
chicken that are included in the non-vegetarian version if the GM diet. Here, we have presented
all the important recipes of the seven days diet chart in one place for your convenience.

1. Soup Recipe

Soups are undoubtedly the healthiest of all foods which is low in calories, oil free and enriched
with the nutrition vegetables and spices. Check out this easy and simple mixed vegetable soup
recipe that you can prepare on all days of the GM diet. It is one of the best diet soup recipes that
can also be included in other weight loss diets.

Ingredients:

• 2 carrots
• 1 bell pepper
• 1/4th cabbage
• 3 to 4 mushrooms
• 2 to 3 cauliflower florets
• 1 onion
• 4 green beans
• Enough water to submerge all vegetables/ Chicken stock
Method:

Wash peel and chop all the vegetables. Add all the vegetables into a pressure cooked and pour
enough water so that all the vegetables are submerged, sprinkle some salt. If you are non-
vegetarian then you can use chicken stock instead of water. Put on the lead and cook till 1
whistle. Switch off the stove and let the steam escape on its own. Now, open the lid, pout the
soup in a bowl, sprinkle a pinch of black pepper and lemon juice on it and enjoy.

2. Sprouts Recipe

Lentils and beans are an amazing vegetarian source of protein and fiber and sprouts are the
healthiest forms of enjoying them. The health benefits of bean sprouts need no new emphasis. In
this recipe we have explained how to make sprouts and prepare a tasty and healthy sprout salad.

Method of Sprouting

Take the amount of beans or lentils you want to sprout and keep it in a bowl, wash it thoroughly
3 to 4 times and transfer it to a dry bowl. Pour some water over the beans/lentils and let it soak
overnight, discard the excess water the next morning and transfer the swelled beans/lentils into a
clean muslin cloth. Tie the corners of the cloth together ant the center and keep it aside for 10
hours. After 10 hours open the muslin cloth and you will notice the sprouts coming out. So, now
that we know the exact method of sprouting let us check out how to make sprouts salad.

Ingredients:

• 1 cup of sprouts of your choice

• 1 tablespoon finely chopped onions
• 1 tablespoon finely chopped tomatoes
• 1 green chilli finely chopped
• Few mint and coriander leaves chopped
• Pinch of salt
• Lemon juice

Method:

Put all the ingredients except salt, mint and coriander leaves and lemon juice in a glass ball and
mix thoroughly, sprinkle the salt and coriander and mint leave from top; drizzle the lemon juice
and mix it once again.

3. Palak Paneer Recipe

You can include spinach in your soup as well as palak paneer in order to enjoy a low-calorie
healthy and tasty food with the brown rice. But in order to include it in the GM diet routine, it is
necessary to make the palak paneer oil free.
Ingredients:

• Spinach 1 to 2 cups
• Paneer or Cottage cheese – 200 grams cubed
• Onions – 1 medium
• Garlic – 2 cloves crushed
• Ginger – 1/2 inch
• Shahjeera 1/4th teaspoon
• Garam masala – 1 teaspoon
• Red chilli powder – 1 teaspoon
• Cumin Powder – 1 teaspoon
• Coriander Powder – 1 teaspoon
• Salt to taste
• Turmeric – 1/4th teaspoon

Method:

Clean the spinach and blanch it in boiling water for 3 minutes and then put it in a bowl full of
ice-cold water for 5 minutes. Drain the leaves and keep aside. In a dry pan add 1 teaspoon of
olive oil and sauté the onions, ginger and garlic. Pour the onion mixture and spinach leaves in a
grinder and grind them to from a fine paste. Now, in a non-stick pan toss the paneer cubes till
they turn slightly brown. Again brush some oil on the non-stick pan, add the onion and spinach
mixture, dry masala powders, shahjeera, salt and simmer for a few minutes, add the sautéed
paneer cubes, simmer for few minutes and enjoy hot with brown rice.

4. Boiled Chicken Recipe

What better way to load up on high quality proteins on days 5, 6 and 7 of the diet than with
delicious and light boiled chicken? This is one of the simplest boiled chicken recipes for all those
non-vegetarian weight watchers who have craved the tasted of meat for the first four days of the

7 Days diet.

Ingredients:

• 3 to 4 lb. chicken
• 1 large onion chopped
• 1 tablespoon of whole peppercorn
• 2 garlic cloves diced
• 2 bay leaves
• 1 teaspoon of dried parsley flakes
• 2 teaspoon of salt

Method:

Wash the chicken toughly with water and place it in a large pot with lid. Add enough water so
that it completely covers the chicken; add all the other ingredients into the water, put on the lead
and start boiling. Set the lid at an angle so that the steam can escape from the pot. Reduce the
heat and continue to boil for 1 to 1 hour 30 minutes. Add more water if needed. Remove the
chicken form the pot once the meat starts coming apart from the bones. Enjoy the boiled chicken
on days 5, 6 and 7 of the diet, strain and stock the broth in the fridge which can be used to
prepare the mixed vegetable soup.

5. Baked Fish Recipe

Fish is another amazing source of high quality proteins, healthy fats and omega 3 fatty acids that
is a good potion for those who don’t like eating chicken on all the last 3 days of the diet. This is
one of the easiest recipes for baked fish that required very few ingredients and can be prepared in
a jiffy.
Ingredients:

• 3 to 4 fish fillets
• 1 tablespoon of olive oil
• 1 teaspoon of onion paste
• 1/4th teaspoon of black pepper powder
• 1 tablespoon of lemon juice
• 2 tablespoon of chopped coriander

Method:

Preheat the oven to 325 degrees F or 165 degrees C. In a small bowl add the onion paste, black
pepper powder, lemon juice and chopped coriander. Dip all the filets in this mixture and arrange
on a baking tray coated with olive oil. Bake for 20 minutes in the oven or till the fish flakes
easily.

GM Diet Soup Recipes

The GM Diet is not an easy diet to follow, especially since you have to do away with
carbohydrates to a large extent. So to keep yourself satiated, you can rustle up a few delicious
soup dishes.

1. Delicious Vegetable Soup

This fiber-rich vegetable soup has minimal calories, yet is a nourishing recipe which will stave
off those hunger pangs. This is one soup, which you can have even after you are done with the
GM Diet plan.
Ingredients

• 1 tablespoon olive oil (or another cooking oil such as canola oil or sunflower oil)
• 1/2 large onion, finely chopped
• 3 cloves garlic, minced
• 2 ribs celery, finely chopped
• 2 carrots, sliced
• 2 cups mixed chopped vegetables of your choice (try cauliflower, zucchini, or green
beans)
• 1/2 teaspoon of sea salt
• 1/2 teaspoon of garlic powder
• 1 teaspoon thyme
• 1 teaspoon oregano
• 1 bay leaf
• 8 cups of vegetable broth
• 1/ ½ tomato blanched and whipped in a blender.

Makes six servings

Method

• Heat the oil in a large soup or stock pot. Add the chopped onion, minced garlic, the
carrots, and the celery. Heat, and then keep on stirring for 3-4 minutes, until the onions
are glassy. Add the rest of the vegetables and heat for just another minute or two.
• Add salt, garlic powder, thyme, and oregano, stir well to coat the vegetables well.
• Add the bay leaf, water or vegetable broth and bring to a simmer. Stir to make sure they
dissolve.
• Add all the tomatoes, stir well and allow your vegetable soup to simmer until all the
vegetables are cooked for about 8-12 minutes.
 • Adjust the seasonings to taste.
• Remove the bay leaf before serving and serve your homemade vegetable soup hot!

2. Rich Tomato Basil Soup

This cold tomato soup recipe is low-calorie, really low-fat, vegetarian and perfect for the
vegetarian GM Diet. It really packs a nutrient punch, with plenty of Vitamin C and Vitamin A.
So, when you are bored of your regular soups, make sure you try this nutritious soup.

Ingredients

• 2 pounds of tomatoes
• 1 bunch of fresh basil, chopped
• 2 cups of vegetable broth
• 2 cloves garlic
• 2 tbsp. of balsamic vinegar
• Salt and pepper to taste

Method

• Place all ingredients in a food processor or a blender and blend until almost smooth, or
when you get the desired consistency.
• Transfer to a large saucepan and simmer over low heat for 10 minutes.
• This quick and easy tomato soup can be served hot or cold, and makes 4 servings.

3. Carrot Soup

This is another light and nourishing soup, full of vitamins and minerals. It’s just the perfect
recipe to drive away your diet boredom, as it is spicy and can invigorate your taste buds in the
best way possible. Carrots are also rich in beta-carotene, which is converted into vitamin A in the
liver. Vitamin A is great for maintaining your vision. Bell peppers are full of beta-carotene,
which lavishes you with antioxidant and anti-inflammatory benefits. The capsaicin in bell
peppers also has a multitude of health benefits.

Ingredients

• 2 large red bell peppers plus slices for garnishing

• 2 Tbsp. of olive oil
• ½ tsp. of curry powder
• 1 bay leaf
• 1 large onion, sliced (2 cups)
• 2 large carrots, sliced (½ lb.)
• 4 cloves garlic, peeled and sliced
• 1 tsp. of salt
• 2 Tbsp. of lemon juice

Method

• Preheat the oven to 350°F. Place bell peppers on baking sheet, and roast for 1 hour, or
until skin is blackened. Turn the peppers occasionally with tongs. Transfer them to a
bowl, and cover with plastic wrap for 10 minutes to steam. When the peppers are cool
enough to handle, rub off the blackened peel, and remove the seeds.
• Heat the oil in a 2-qt. saucepan over medium heat. Add the curry powder along with the
bay leaf, and stir for 10 seconds. Add the onion, carrots, garlic, and salt. Cover it, and
cook 10 minutes, or until the onions are glassy.
• Add 4 cups water, and bring to a boil. Reduce the heat to medium-low and simmer
covered, for 25 minutes.
 • Transfer the carrot mixture to a blender; add the bell peppers and blend until smooth. Stir
in lemon juice. Garnish the servings with bell pepper slices.
• You must try the GM Diet for weight loss, as it lasts only for for seven days, and yet
helps you lose a mammoth number of kilos! This diet plan is also a great way of starting
a weight loss regime. So what are you waiting for? Weight- loss is just sniffing distance
away!

A Few Points to Consider Before you Start with this Diet Plan

This diet Plan has been met with unprecedented success. The fact that you can lose weight within
the stipulated period of a week has struck a chord with most weight watchers. That you can lose
weight by just following a diet for seven days is unthinkable for most people who have had a
tough time shedding the extra kilos. But there are questions galore which bamboozle most
people, especially regarding the kind of foods they are supposed to eat.

The Foods that are a Strict No-No

Since this diet is a rather radical one, it’s difficult for many to follow as it is tough for them to
give up on their favorite foods. The most difficult part being the day 1 and 2 diet chart, when you
have to stick to just fruits and vegetables respectively. We already know exactly what to eat
though, or do we? It is best to clarify the foods which you have to strike off at least for that one
week.

• No Sugar and salt in moderation- Refined stuff is a strict no-no, and when it comes to
sugar, it is best if you stick to natural sweeteners, like raw honey or stevia. Steer clear of
refined table salt and choose rock salt or the Himalayan pink salt. Common salt has fallen
out of favor recently as it results in a depletion of important minerals from your body at
the cellular level.

• Tea and coffee in moderation- Herbal teas are recommended, but too much of coffee is
not something that we would advise. Also, stay away from alcohol.
• Substitute of milk- There are many people who are not too fond of milk, they can easily
substitute milk with buttermilk and yogurt.
• No wheat or chapattis allowed in the diet- This diet is largely a gluten-free diet, so
staying away from wheat and other processed forms of wheat should be the order of the
diet!
• Stay away from processed food- As much as you can, stay away from processed food
which is full of chemical additives. That includes fruit juice, soup and the so-called
much-touted healthy stuff. Cooking home-cooked should be the norm. To get results, you
have to cook healthy to eat healthily.
 • A tight rein on dry fruits and nuts- Since calories are severely restricted in this diet, you
will do yourself a favor if you stay away from dry Even though they are full of nutrition,
their calorific value is also high. Plus, delicious as they are, you cannot just stick to a
handful.
• Stay away from the wrong kind of fat- Fats have unduly got a lot of flak in the recent
past. But recently, the importance of good fats has gained prominence. Eat good fats like
coconut oil, MCT oil, ghee and so on. Fats help in transporting fat-soluble vitamins A, D,
E and K through the bloodstream to where they are needed. They also raise good HDL
cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your
arteries. What’s more? They help prevent belly fat, according to research. Include good
fats and definitely eliminate bad fats like vegetable oils, soybean oil and so on.
• Stick to a healthy lifestyle once you are done with the diet- Once the seven days are over,
you need to maintain a quality lifestyle, by eating healthy and exercising regularly. Also,
if you need to shed some more weight, give it a break for one week or two and then you
can start this diet all over again.

• Allergic to bananas- Some people reach day 4 without much ado, but as soon as they
reach day 4 of the diet plan, they find it difficult to eat just banana and milk. Bananas are
very nutritious. They are full of fiber, potassium, and sodium, but if you want to skip
bananas you can also have papayas. Apricots, figs, nectarines and dates can be a feeble
substitute for bananas, but remember what we said about dry fruits, so stick to just eight a
day.

Once you get results, you will be encouraged to try this diet a few more times. So if you want to
shed those stubborn kilos, this diet is tailor-made for you. It might be a fast-paced diet and a little
difficult to follow considering the radical changes you have to make to your diet, but it sure will
help you reach your weight-loss goals within a very short time!

Alternate Fruits that can be consumed on Day 1, 2 and 3 of the General Motors 7
Days Diet Chart

• Watermelon – Just 30 calories per 100 grams serving and high in water content, this is
the best fruit for promoting weight loss
• Cantaloupes – Cantaloupes are another fruit from the melon family that is low in calories,
nutritionally dense and filling
• Guava – This is an amazing low glycemic index (GI) fruit that even diabetics can enjoy
• Apple – Only 50 calories are present in one medium sized apple along with zero fat and
zero sodium
• Pear – This fruit is loaded with fiber that keeps you satiated for prolonged period of time
• Oranges – Citrus fruits are extremely beneficial for promoting fat burn. 100 grams of
oranges contains only 47 calories and the sweet taste of the fruit helps in satisfying the
sweet craving
• Grapefruit – This is a powerful fat fighter that promotes weight loss. There are just 37
calories in half a grapefruit. It also boosts up the metabolic rate of the body
 • Berries – Berries are the highest in antioxidants and are especially useful fr fighting
obesity and cholesterol. Blueberries are especially effective I fighting fat cells
• Kiwi – Kiwis are extremely popular for weight loss thanks to the presence of both soluble
and insoluble fibers in this fruit. It keeps you satiated for long time without adding extra
calories
• Pomegranates – This bright red fruit helps in lowering appetite and flushes out harmful
toxins from the body

Frequently Asked Questions in the Indian Weight Loss Diet: Commonly Asked Questions
about the Diet

There must still be umpteen questions brimming in your mind about the GM Diet. We will try to
answer all of them right here.

1. Can I have tea or coffee while following the diet?

You can have green tea or any other herbal tea, but avoid coffee for these seven days. Also,
make sure you avoid sugar and artificial sweeteners, only raw organic honey or stevia is okay,
but in moderation.

2. Can pregnant or lactating ladies follow the Diet Plan?

No, you cannot, this is a restrictive diet and not fit for pregnant and lactating mothers.

3. Can I drink alcohol?

Alcohol is an absolute no-no in this diet plan. So skip it.

4. Is the diet plan fit for diabetics?

No, the diet plan is not fit for diabetics, who need a particular nutritional plan to meet their
dietary requirements. However, before starting any diet, it is best to consult your doctor.

5. I do not like milk, can I take something else?

You can try yogurt and buttermilk, but of course, it should be without sugar.

6. Can I have dry fruits on the first day?

No, since dry fruits are pretty dense in calories, it is difficult to stop at one handful. So abstain
from having dry fruits for these seven days.

7. Is the Diet fit for children?

No, this Diet is not fit for children under the age of 18, as they have particular dietary
requirements.

8. Who can follow the Diet?

It is for adults who want to lose weight fast and also need to detoxify their bodies. Also, if you
suffer from any particular health condition, you need to consult your doctor before starting on
this diet.

9. How much weight can you lose with the Diet?

You can lose about 17 pounds in seven days if you stay true to the diet. But weight loss depends
on a number of factors like genes, age, current weight, activity levels, metabolism levels,
cooking method, medical history and so on.

10. How many times can you follow the diet in a month?

You can follow the diet twice a month, not more than that.

11. What cooking oil should be used during the Diet plan?

Since deep frying is out of the question, you can boil, blanch, sauté or grill your food. For
drizzling, you can use olive oil, cold-pressed virgin coconut oil, rice bran oil, but all in
moderation.

12. Can we sprinkle salt on our foods?

Yes, you can sprinkle salt over your foods, but instead of refined salt, use rock salt, sea salt or
the Himalayan pink salt for additional benefits.

13. I do not like brown rice! What can I have as a substitute?

If you are averse to brown rice, try quinoa, millets, black rice, red rice or white rice as a
substitute.

14. I want to know a substitute for bananas?

Instead of a banana, you can have dates, nectarines, apricots and figs.

15. When can I have the wonder soup?

You can have wonder soup anytime you feel like. It is a nutritious way to keep your hunger
pangs away.

16. Can I eat out while following the diet plan?

We would request you not to do so, but if you still have to, then stick with salads and fruits and
also ask the restaurant to avoid using salad dressings on your foods. Condiments like mayonnaise
must be strictly avoided.

17. Can I do heavy duty exercises at the gym?

It is all up to you, if you feel you can handle it, then go ahead. However, we would advise not to
indulge in strenuous exercises during these seven days.

18. Can I do yoga?

Yes, yoga is an excellent exercise regime to do during the Diet plan.

19. What should I eat after the diet plan?

You should eat healthy balanced meals, eat every three hours, and drink at least 10-12 glasses of
water. Also, try and control your carb intake, you can have unprocessed carbs that are full of
nutrients and can keep you satiated for long hours. Reduce your food intake after 6 pm and finish
your dinner three hours before you hit the snooze button.

20. Can I have fruit juices?

No, usually packaged fruit juices are full of sugar, avoid them. We would also advise eating the
whole fruit instead of juicing it at home, in case you’re thinking about it.

21. Can I go for my early morning run?

Again, you can, but since this is a restricted diet, you might not feel strong enough to go for long
runs. 45 min MMA fit boot camp is perfect

22. I love spicy food, so can I add spices to my food while undergoing the Diet plan?

Spices are okay to consume as they have fat burning properties, especially spices like turmeric,
pepper, cinnamon, cayenne pepper and so on.

23. Can I have Chapattis during my diet?

No, this is largely a gluten-free diet, so avoid gluten during those seven days.

24. What can I have when I am hungry?

Try the wonder soup, it will drive away your hunger pangs and nourish your body as well.

25. Can I have avocado on day 1 of this diet?

No, you cannot have avocados as they are full of fat. You can have them right after this diet, but
not while you are following this program.

Note: After following the Indian Diet Plan, we suggest you to follow the 1200 calorie Indian
Diet Plan to control your weight and eating habits. There are high chances that your weight
might increase if you keep eating junk and processed foods.