Weight Chart for Women
|4 feet 10 inches||109-121||49-54|
|5 feet 0 inches||113-126||51-57|
|5 feet 1 inches||115-129||52-58|
|5 feet 2 inches||118-132||53-59|
|5 feet 3 inches||121-135||54-61|
|5 feet 4 inches||124-138||56-62|
|5 feet 5 inches||127-141||57-63|
|5 feet 6 inches||130-144||58-65|
|5 feet 7 inches||133-147||60-66|
|5 feet 8 inches||136-150||61-68|
|5 feet 9 inches||139-153||63-69|
|5 feet 10 inches||142-156||64-70|
|5 feet 11 inches||145-159||65-72|
|6 feet 0 inches||148-162||67-73|
Below is the ideal weight chart for men.
|5 feet 2 inches||131-141||59-63|
|5 feet 3 inches||133-143||60-64|
|5 feet 4 inches||135-145||61-65|
|5 feet 5 inches||137-148||62-67|
|5 feet 6 inches||139-151||63-68|
|5 feet 7 inches||142-154||64-69|
|5 feet 8 inches||145-157||65-71|
|5 feet 9 inches||148-160||67-72|
|5 feet 10 inches||151-163||68-73|
|5 feet 11 inches||154-166||69-75|
|6 feet 0 inches||157-170||71-77|
|6 feet 1 inches||160-174||72-78|
|6 feet 2 inches||164-178||74-80|
|6 feet 3 inches||167-182||75-82|
|6 feet 4 inches||171-187||77-84|
How to Lose Weight in 7 Days
On the first day of the GM diet, followers are only allowed to eat fruits
You can consume all the fruits, excluding grapes, bananas, litchi and mangoes. You can have them in any quantity you like.
consume more watermelon, lime, oranges, apples, pomegranates, strawberries and melons.
You can eat 15 times a day, but you should eat only fruits.
If you take only melons, your have a good chance of losing 3 pounds on your first day.
Day 1 GM Diet Lunch
Lunch may consist of watery fruits such as apples or watermelons. Lunch time is observed at 12:00 noon to 1:30 in the afternoon. Consuming a bowl of apples or two cups of watermelons can already make the stomach full. Other fruits such as kiwi and mangoes can as well be served.
Day 1 GM Diet Dinner
During dinner, followers may return to melons, kiwi and oranges, as well as 1-2 glasses of water. Melons can be heavy on the stomach; hence only a half-bowl serving should be consumed in order not to have a cramped stomach later at night.
Midday Meals and Beverages
While the main beverage allowed for the Day 1 of GM diet is water, followers may also turn to fresh orange juice and coconut water during midday snacks. Orange juice fills in the cravings for sweets, while coconut water keeps the stomach full the rest of the day.
Midday meals still consist of fruits, but at varying kinds and servings, so followers can still maintain a good appetite during full meal times. Raisins, oranges, and apple dices can be consumed during mid-mornings and afternoons.
Sample GM Diet Day 1 Plan
Breakfast (8:30 AM-9:00 AM)
1 cup of diced apples and 1-2 glasses of water
Mid morning Snack (10:30 AM-11:00 AM)
1 bowl raw papaya and 1-2 glasses of water
Lunch (12:00 PM-1:30 PM)
1 bowl of watermelon or muskmelon and 1-2 glasses of water
Afternoon Snack (4:00-4:30 PM)
1 orange/sweet lime/chico fruit and 2 glasses of water
Evening (6:00-6:30 PM)
1 glass coconut water
Dinner (8:00-9:00 PM)
1 bowl of melon and 2 glasses of water
Day 2 :
All sorts of vegetables may be consumed on the Day 2 of the GM diet, and these range from green leafy vegetables, cabbage, peppers, onions, etc. This is to boost the fiber intake of the body while regulating the sugar content from the first day’s consumption, and at the same time foster metabolic processes.
should eat a full dinner consisting of heavier fruits such as melons, as they will be using supplemental fiber content the next day. Drinking as much as 10 glasses of water on Day 1 will also bring good effects on Day 2, as followers get to feel more relaxed and at ease with the diet.
Unlike in day one where bananas are restricted from being consumed, in Day 2 all vegetables (NO peas, corn or carrots) can be eaten, including those that are high in starch, such as potatoes (breakfast only). This routine would also give more energy for the day, and followers would be more capable of doing more strenuous activities and exercises.
GM Diet Day 2 Breakfast
Day 2 of the GM diet may start off with large baked potato with a pat of butter, ghee or olive oil on top. It is important to keep the stomach heavy during breakfast as this would keep the body energized the rest of the day. To those living in tropical countries, cassava or sweet potato may be used instead of the regular potato, as long as there is no sugar added to the meal.
GM Diet Day 2 Lunch
During lunchtime, foods that can be consumed must be lighter, and these may involve vegetable salads with lettuce, cucumber and cabbage. Salads may be dressed with vinaigrette or olive oil, but not mayonnaise.
GM Diet Day 2 Dinner
Dinner on Day 2 may consist of other fresh greens, such as broccoli, asparagus, as well as cabbages, lettuce and cucumber. Boiled beets also prove to be good meals, but they tend to be heavier on the stomach.
GM Diet Day 2 Midday Snacks and Beverages
When it comes to snacks and beverages, GM diet experts recommend leafy greens such as boiled cabbage or fresh lettuce in order to maintain a light stomach. Continuous water intake should be observed to keep the body hydrated. Cherry tomatoes may also be served during midday snacks, especially in afternoons as they are able to satisfy one’s sweet tooth cravings.
Sample Diet Plan for Day 2 of GM Diet
Breakfast (8:00-9:00 AM)
1 cup boiled potato (with ghee, olive oil or butter) and 2 glasses of water
Mid Morning (10:30-11:00 AM)
1 bowl of cabbage or red lettuce (raw) and 1-2 glasses of water
Lunch (12:00-1:00 PM)
1 cucumber, 1 tomato and ½ boiled beet and 2 glasses of water
Afternoon (4:00-5:00 PM)
2 tomatoes or 1 cup cherry tomatoes and 2 glasses of water
Dinner (7:00-8:00 PM)
Boiled broccoli, cauliflower and asparagus with salt and spices and 2 glasses of water
Day 3 :
It is likewise encouraged to consume a variety of fruits and vegetables in every meal on Day 3. Having a variety of servings during breakfast, lunch and dinner would not only keep the stomach satiated, but at the same time content as the appetite’s cravings are regulated at lower levels.
It is as well recommended to perform breathing exercises in the morning at the start of Day 3. Doing so will release the tensions garnered from Days 1 and 2, and followers may experience a more relaxed time ahead.
At this stage, followers should have already lost 2-4 lbs. of body mass.
GM Diet Day 3 Breakfast
Breakfast in Day 3 may start light with an apple, but those who are looking for heavier meals may consume melon. When consuming melons for breakfast, it is important to have them supplemented with two glasses of water for better digestion.
GM Diet Day 3 Lunch
The diet regimen on Day 2 may be repeated on Day 3, but with more variety. Tomatoes may be included in lettuce-cucumber salads, but still these should be dressed in olive oil or vinaigrette.
GM Diet Day 3 Dinner
A serving of boiled vegetables would be ideal during Day 3 dinners, and they can be followed up with fruit desserts like watermelon apple.
GM Diet Day 3 Midday Snacks and Beverages
A combination of tomatoes, fresh greens, and different fruits may be consumed all day. Fresh juices such derived from berries, oranges and lemons would be ideal to those who are not into drinking water, although these should be as well consumed in proportional amounts to avoid bloating.
Vegetable juice like carrot and tomato juice may be served during evenings so as to satiate the appetite for sweet snacks.
Sample GM Diet Day 3 Diet Plan
Breakfast (8:00-9:00 AM)
1 apple and 1-2 glasses of water or 1 cup of diced melon and 2 glasses of water
Mid Morning (10:00-11:00 AM)
1 bowl of cantaloupe mixed with papaya and 2 glasses of water
Lunch (12:00-1:00 PM)
1 bowl of mixed cucumber, lettuce and tomato with ½ boiled beet and 2 glasses of water
Afternoon (4:00-5:00 PM)
1 orange or ripe mango and 2 glasses of water
Dinner (7:00-8:00 PM)
1 bowl of boiled broccoli, fresh greens and raw papaya and 2 glasses of water
Day 4 : Most people feel different by day 4. By this stage, a livelier attitude towards life is what most people feel. By Day 4 followers of the diet have already gone through natural detoxifying processes, and they are found to be more cheerful and enthusiastic when it comes to performing physical activities.
GM Diet Day 4 Breakfast
The best way to start Day 4 is by consuming a banana paired with a glass of warm milk (almond milk or a very lite coconut milk will be fine as well). Some followers prefer a bowl of sliced bananas on milk like those in breakfast cereals, only without the cereal content.
Skim milk should be used all day in this stage; full milk proves to be heavy on the stomach and filled with unnecessary nutrients that are not beneficial to the weight loss regimen.
GM Diet Day 4 Lunch
Lunch served in Day 4 consists of a bowl of vegetable soup. Most soup bowls consist of various vegetable produce flavored with herbs and spices. Best vegetable soups that can be served during lunch include tomato soup and cabbage stew, as they are packed with natural flavors that the taste buds would savor even as the day ends.
GM Diet Day 4 Dinner
Dinner in Day 4 may consist of a serving of vegetable soup and banana shake. This can be quite heavy to handle later at night, so followers may forego the shake and focus on the soup, as this alone can keep them full until the next morning.
GM Diet Day 4 Midday Snacks and Beverages
In Day 4, the only recommended snacks would be bananas and milk, which can be served in cold banana shakes. These snacks prove to be essential as they taste naturally delightful and at the same time are a popular drink even in conventional beverages.
Recipes for GM Diet Day 4
Cabbage Soup recipe for Day 4
1 cup shredded cabbage
1 cup sliced celery
1 onion, minced
2 sliced green peppers
Boil onion, peppers, cabbage and celery in water together with salt, pepper and herbs for flavoring. Any flavoring may be used as long as there is no fat included. Extra vegetables may be added except for beans as they add extra calories. Serve hot.
Banana Shake Recipe for Day 4
2 bananas, sliced
2 glasses skim milk (almond milk or a very lite coconut milk will be fine as well)
2 glasses crushed ice
In a blender, mix all ingredients until a creamy, frothy shake is formed. No sugar is required as the flavor is already naturally sweet. Serves 2.
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 you 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.
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.
Day 7 : 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.
GM Diet Day 7 Breakfast
A bowl of white or brown rice may be served during breakfast. It is best to consume rice in the morning as it would provide all the energy and carbohydrate requirements for the rest of the day. To those who want to save the rice for lunch, they may eat a slice of papaya or melon followed by 1-2 glasses of water.
GM Diet Day 7 Lunch
During lunchtime, a bowl of white or brown rice may be matched with cooked vegetables such as cabbage, broccoli and asparagus. This can be a boring meal so it has to be followed up with a slice of mango or watermelon to keep the appetite satisfied.
GM Diet Day 7 Dinner
Day 7 ends with yet another bowl of greens and white or brown rice. However, most followers prefer to only have vegetables as they don’t want to feel bloated at night. Rice can be heavy for dinner, so as much as possible increased fluid intake should be observed.
GM Diet Day 7 Midday Snacks and Beverages
Midday snacks should consist of fruits, mainly berries. Other fruits can prove to be a great snack especially during mornings, while strawberries (without cream) may be ideal for afternoons and after-dinners. Water should be consumed at 10-12 glasses, but at the same time fruit juice can be taken during midday snacks.
GM Diet Day 7 Recipes
Moong Dhal Sprouts with Fruit
1 ripe fruit (pear, mango, apple, grape, strawberries or cherries)
1 cup moong sprouts (raw)
1 peeled and sliced cucumber
2 green chili peppers, chopped
1 tbsp cilantro
1 dash of salt
Soak the moong dhal sprouts overnight. The next morning, drain the water from the sprouts and cover loosely with cloth set for two days. Once the setting time has elapsed, rinse the sprouts and place on a bowl. Mix the sprouts together with the fruits, chili peppers and cilantro. Add salt to taste. This recipe can easily serves 4.
diet plan Tips for 7 days :
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 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.
Schedule for GM Diet Vegetarian
- Day 1. Only fruits. Just like in the regular GM diet, only fruits are allowed to be consumed on the first day. All fruits can be consumed in generous quantities except for bananas, as they are high in carbohydrates and potassium. Water intake should also be observed at 10-12 glasses during the whole day.
- Day 2. The second day involves potato and vegetables. A cup of baked potato would serve as the body’s main energy source for the day, and then it can be followed up with vegetable dishes during lunch and dinner. Vegetable soup is highly powerful during this day, as it provides all the energy the body would need.
- Day 3. Fruit and vegetables. Fruits and vegetables may be served the whole day, from breakfast to dinner, including midday snacks. Fruit juice can also be taken aside from water, although no bananas or potatoes are allowed.
- Day 4. Bananas and milk. Banana and milk combos may be consumed all day, with vegetable soup servings during lunch and dinner. Banana and milk may be taken in the form of shakes, during breakfast and midday snacks.
- Day 5. White rice or brown rice or legumes and tomatoes. Instead of beef, rice or legumes is used on Day 5. One cup of rice is good to last for the day together with tomatoes in order to induce cleansing. Also each meat replacement meal needs GOOD FAT like ghee, olive oil or butter.
- Day 6. White rice or brown rice or legumes with good fat and vegetables. On this day mixed vegetables may be consumed all day, together with one cup of rice.
- Day 7. Up to two cups of white rice or brown rice or legumes with good fat may be consumed, together with fruit and vegetable servings.