Nutrition and Diet

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    Nutrition and Diet

    The GM diet, also known as the General Motors diet, is a well-known weight loss program that claims to help individuals shed up to 6.8 kg (15 pounds) in just one week. This diet plan specifies certain foods or food groups to be consumed each day.

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The GM diet has garnered significant attention for its promise of rapid weight loss and fat-burning benefits, often touted as more effective than other diets. Originally developed in 1985 for General Motors employees, this diet was created with the help of the US Department of Agriculture and the FDA, and it underwent extensive testing at the Johns Hopkins Research Centre.

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The GM diet is a strict seven-day eating plan where individuals are instructed to consume specific food groups each day. The diet primarily consists of low-calorie foods like fruits and vegetables, which are intended to facilitate weight loss.

How Does the GM Diet Work?

While low-calorie diets can lead to weight loss, they are often very intense and may not be safe for long-term use.

The GM diet operates on several key principles:

  • Low-Calorie Intake: The diet is low in calories, and weight loss is driven by the balance between calories consumed and calories burned. A calorie deficit leads to a negative energy balance, which aids in weight loss.

  • Metabolism Boost: The variety of foods included in this diet is believed to boost metabolism and promote fat burning.

  • Focus on Negative-Calorie Foods: The diet emphasizes consuming "negative-calorie foods," which supposedly require more energy to digest than they provide.

  • System Cleansing: The GM diet includes foods high in water content, which helps keep the body hydrated, reduces fat, and eliminates toxins.

  • Improved Digestion: As a high-fiber diet rich in fruits and vegetables, the GM diet is known to enhance digestion and support regular bowel movements.

For those aiming for long-term weight loss, it's recommended to repeat the GM diet several times, with a gap of 5-7 days between each cycle.

What to Eat on the GM Diet

The GM diet is structured over seven days, with specific guidelines for each day. Staying well-hydrated is crucial, and at least 12 glasses of water should be consumed daily.

GM Diet Guidelines:

  • Day 1: Eat any type of fruit except bananas. No limit on the quantity, with recommended options like watermelon, cantaloupe, and berries that support weight loss.

  • Day 2: Consume only raw or cooked vegetables without oil. There's no restriction on the quantity, but potatoes should be eaten only for breakfast.

  • Day 3: Combine fruits and vegetables of any variety, except for bananas and potatoes. There’s no limit on the amount.

  • Day 4: Consume only bananas and milk. Eat 6-8 large bananas and drink 3 glasses of skim milk.

  • Day 5: Eat about 250 grams of protein like fish, chicken, or lean meat, along with at least 6 whole tomatoes. Vegetarians can substitute meat with brown rice or cottage cheese. Increase water intake to eliminate uric acid.

  • Day 6: Vegetarians can choose brown rice or cottage cheese, while others can have 250 grams of chicken, fish, or lean meat, plus an unlimited amount of vegetables (except potatoes). Again, increase water intake to flush out uric acid.

  • Day 7: Eat brown rice, fruits, fruit juice, and vegetables with no restrictions on quantity.

Foods to Avoid on the GM Diet:

  • Beans and legumes due to their high calorie content.
  • Coffee and green tea are allowed, but without sweeteners.
  • Alcoholic beverages and soda are prohibited.
  • Cottage cheese and soymilk can be used as meat alternatives.

After completing the one-week plan, individuals are advised to follow a high-protein, low-carb diet to maintain weight loss.

Side Effects of the GM Diet

  • The GM diet is not scientifically supported.
  • It is not recommended for long-term weight loss.
  • The diet lacks essential nutrients like vitamin B12, calcium, and iron.
  • Low-calorie diets can lead to muscle loss and a slower metabolism, making future weight loss difficult. They can also cause irritability and mood swings.
  • Individuals may feel weak and fatigued due to the sudden reduction in calorie intake.

Sample Indian GM Diet Plan

The General Motors (GM) diet is a rigorous one-week eating plan designed to help shed excess fat, emphasizing complex carbohydrates and low-calorie foods. The diet restricts weekly meals to fruits, vegetables, brown rice, and meat. While the original GM diet includes beef, the Indian version substitutes it with chicken and paneer, as most people in India do not eat beef.

Here’s a sample seven-day Indian GM diet plan:

Day 1:

  • 8:00 AM: 1 medium apple or a bowl of mixed fruits (apple, oranges, plums)
  • 10:30 AM: ½ bowl of watermelon
  • 12:30 PM: 1 bowl of musk and watermelon
  • 4:00 PM: 1 sweet lime
  • 6:30 PM: 1 bowl of muskmelon and grape salad
  • 8:30 PM: ½ bowl of watermelon

Day 2:

  • 8:00 AM: 1 cup of boiled potatoes
  • 10:30 AM: ½ bowl of cucumber
  • 12:30 PM: 1 cup of spinach, cucumber, and capsicum
  • 4:00 PM: ½ cup of sliced carrots and a glass of lemon juice with a pinch of salt
  • 6:30 PM: 1 cup of boiled cauliflower and green peas
  • 8:30 PM: 1 cucumber

Day 3:

  • 8:00 AM: ½ bowl of watermelon
  • 10:30 AM: 1 cup of pineapple or pear
  • 12:30 PM: 1 cup of celery, spinach, cucumber, and capsicum
  • 4:00 PM: ½ cup of sliced carrots and a glass of lemon juice with a pinch of salt
  • 6:30 PM: 1 cup of boiled cauliflower and green peas
  • 8:30 PM: 1 cucumber

Day 4:

  • 8:00 AM: 2 bananas
  • 10:30 AM: 1 banana
  • 12:30 PM: Milkshake (2 bananas + 1 glass of milk)
  • 4:00 PM: 2 bananas
  • 6:30 PM: 1 banana & 1 glass of milk
  • 8:30 PM: 1 glass of milk

Day 5:

  • 9:00 AM: 3 tomatoes
  • 12:30 PM: ½ cup of brown rice & sautéed veggies
  • 4:00 PM: 2 tomatoes
  • 6:30 PM: 1 bowl of brown rice, 1 tomato, & ½ cup of sautéed veggies

Day 6:

  • 9:00 AM: 1 glass of carrot/cucumber juice
  • 12:30 PM: ½ cup of brown rice & ½ cup of veggies
  • 4:00 PM: 1 cup of cucumber slices
  • 6:30 PM: ½ bowl of brown rice & ½ cup of veggies (chicken/paneer)

Day 7:

  • 9:00 AM: 1 glass of orange/sweet lime juice
  • 12:30 PM: ½ cup of brown rice & ½ cup of sautéed veggies
  • 4:00 PM: 1 cup of watermelon & strawberries
  • 6:30 PM: 1 bowl of cabbage/tomato soup

Conclusion

While the GM diet can provide quick weight loss, it is not suitable for long-term use as it contradicts the principles of a balanced diet. The diet is not scientifically proven, and following it may lead to nutritional deficiencies. Additionally, the drastic change in eating habits can result in weight regain once normal eating resumes. The most effective way to maintain weight loss

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