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ground beef recipes

Top 3 Ground Beef Recipes for GM Diet


The GM Diet had its start at General Motors, where it was developed as a plan to help employees get on the path to weight loss and better health. It became a very popular diet plan, and the program is easy to follow. It's basically a seven-day plan with very specific directions of what to eat and when to eat it. You won't go hungry, but you will be eating differently right from the start. Each day has specific directions for what to eat that day. Day Six is special because there is a big emphasis on meat. Ground beef recipes are a great way to enjoy this phase of the GM diet.

What Is Day Six of the GM Diet?

Day Six is the day for meat: specifically beef and vegetables. Over the course of the day, the dieter may consume as much as 20 ounces of beef that is divided among three meals in small portions. There is no limit to the quantity of vegetables that may be eaten with the ground beef, but the tricky part is that on Day Six, no tomatoes or potatoes are allowed. This eliminates a lot of recipes from consideration. However, there are still lots of great possibilities for ground beef recipes that are perfect for the GM diet, as well as delicious and satisfying.

Ground Beef Recipes for the GM Diet 

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Image from Amazon

These ground beef recipes are ideal for Day Six of the GM diet, but they are also good for any day of the week for people who aren't following the GM diet. They are made from ingredients that are easy to find in your local grocery store They are easy to make and family friendly. If you're following the GM Diet, your family may tire of the cabbage soup recipe. These ground beef recipes will appeal to dieters and non-dieters alike.

Chinese Beef with Vegetables

Chinese beef noodles and veggie

Image from Pixabay


  • One teaspoon of peanut oil or canola oil
  • One medium onion, chopped
  • One clove of garlic, thinly sliced
  • 12 ounces of lean ground beef
  • One cup of beef stock
  • One cup of snow peas
  • ¼ teaspoon of ground ginger
  • ½ cup of bean sprouts
  • Two cups of broccoli (chopped)
  • 1/2 cup of carrots, sliced fairly thin so they will soften somewhat in cooking
  • 1/2 cup of water chestnuts, drained and sliced
  • One tablespoon of soy sauce
  • One tablespoon of cornstarch

This recipe takes about 30 minutes to prepare and will make about four servings. Rice is not included on Day Six of this diet, but this recipe would be good served with a crunchy salad of peppers, cucumber, spinach and a teaspoon of a vinaigrette. For family members not following the GM Diet, a side of either white or brown rice would be good with this.

Cooking Instructions

Use a wok or large skillet with a cover for preparing this recipe. Divide the ground beef into bite-size chunks or form into balls about 3/4 of an inch. Brown in one teaspoon of peanut or canola oil. Meat does not need tobe fully cookedat this point, but browning will give the recipe a rich flavor.  If you want to use the same pan, remove the ground beef and drain off any excess fat. Add one teaspoon of oil to the pan.

Cook the onion and garlic for two or three minutes over medium heat. Add the ground beef to the pan, along with the carrots and broth. Continue cooking with the cover on for two or three minutes. Then, add the remaining vegetables and cook just until heated through. Mix the soy sauce and the cornstarch together to make a paste. Stir the paste into the skillet and cook over medium heat, stirring occasionally until thickened.

Quick and Easy Ground Beef Soup


  • One pound of lean ground beef
  • ½ cup of onion, chopped
  • One small clove of garlic, finely chopped
  • Two teaspoons of lemon pepper seasoning blend
  • One teaspoon of Kitchen Bouquet® seasoning and browning sauce
  • One cup of beef broth
  • Two cups of water
  • One cup of hominy, canned or frozen
  • Three cups of assorted vegetables
  • One tablespoon of fresh herbs of your choice for garnish - parsley and basil would be very good

This recipe takes about 30 minutes to prepare and makes about six servings with about 225 calories per serving.

Choose your favorite vegetables for this soup. No tomatoes or potatoes are allowed on Day Six of the GM Diet, but besides peas, corn and green beans would be fine. Canned vegetables are okay to use, but experiment with fresh and frozen vegetables to create interesting variations on this recipe. Heartier vegetables like winter squash, brussel sprouts, garbanzo and other beans would help make this soup seem like a substantial meal.

Cooking Instructions

In a medium hot skillet brown the ground beef and break it into small bite-sized pieces. Drain off any excess fat. Add the onion and garlic and saute for two to three minutes until the onion begins to look clear. Add the lemon pepper, Kitchen Bouquet, beef broth and water to the skillet, stirring to combine. Add the vegetables and simmer over low heat for about 15 minutes.

If you decide to use winter squash like acorn or butternut, you may need to simmer a little longer for it to become tender. This recipe may be prepared early in the day or even a few days ahead. It will even improve as the ingredients have time to blend their flavors. Sprinkle each bowl of soup with finely chopped herbs, such as parsley or basil, to add both flavor and eye appeal.

Vegetable and Ground Beef Skillet


  • One tablespoon of olive oil
  • Two large carrots, peeled and chopped
  • One large head of  broccoli, chopped
  • Six radishes, chopped
  • One pound of lean ground beef
  • One teaspoon of sea salt to taste
  • Two teaspoons of ground or grated ginger (optional)
  • Two medium zucchini squash, chopped
  • One large yellow summer squash, chopped

This ground beef recipe takes about 15 minutes to prepare and another 15 minutes to cook. It makes about four servings and has about 285 calories per serving. This recipe is ideal for Day Six of the GM Diet and is also suitable for people on keto, low carb and paleo diets.


Chop or cut the vegetables into bite-sized chunks or cubes. This dish will taste good with finely chopped vegetables, but the chunkier style makes a visually appealing dish that looks very hearty.

Heat the oil in a cast iron or other heavy skillet on medium heat. Add the carrots, broccoli and radishes and stir well. Cover and cook, stirring occasionally, until vegetables begin to soften, for about five minutes. Remove the vegetables from the skillet and add the ground beef to the pan. Break up the ground beef and spread it out over the bottom of the skillet. Season with sea salt and ginger.

After the meat browns for about two minutes, turn it over and continue browning for another two minutes. Return the vegetables to the pan and add the squash. Mix the vegetables and meet together. Cover, but stir occasionally, until the beef is cooked through and the vegetables have reached the desired texture. This will take about five minutes.

Tips and Tricks for These Ground Beef Recipes

These three ground beef recipes all require several vegetables. On Day Six of the GM diet, you may eat an unlimited amount of vegetables. You can use these recipes as starting points and add the vegetables that you and your family like best. If you are repeating the GM diet, you can vary these recipes from week to week by changing the vegetables and even the seasonings, especially in the soup and the skillet recipes.

The Chinese recipe doesn't lend itself to changing the seasoning, but mushrooms, green onions and bamboo shoots might all be added or substituted in that recipe.

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Choose lean ground beef for these recipes. There will be less shrinkage and fat to remove from the pan. For Day Six, beef is the meat of the day, but once you're not following the day-by-day plan of the diet, or you're not on the diet at all, all three of these ground beef recipes could be be made with chicken, turkey or pork. Those meats could be cubed or grounded, depending on your own preference.


It is possible to create flavorful, nutritious ground beef recipes that don't rely on tomatoes, potatoes or pasta. Each of the three ground beef recipes featured here have a unique flavor palate and will provide an interesting, satisfying meal for the dieter. On Day Six of the GM diet, with its heavy emphasis on meat and vegetables, it is especially good to have ground beef recipes in your repertoire. These recipes are quick to prepare, ground beef is an economical cut of meat, and the combined flavors of dishes like these three provide the kind of flavor variety that people on a diet plan often crave.

Dinner Recipes

Dinner Recipes for a Better GM Diet


Throughout our lives, we’ve all been told to eat our fruits and vegetables and watch our intake of sweets. However, it is hard to find a straightforward, easily achievable, accurate and definite plan that guarantees rapid weight loss. With our bodyweight being maintained almost solely through our diet, with exercise being an asset, our daily dietary intake is everything. To shed the maximum amount of stored body fat, we must follow a successful and efficient diet plan that’s strict yet easy to follow, including all the best recommendations for dinner recipes.

What Is the GM Diet?

The ‘General Motors diet’ was created in 1985 by General Motors, the FDA and the US Department of Agriculture for the company’s employees. Its purpose was to enhance productivity around the workplace by enhancing the overall health, energy levels, confidence, and performance of the employees. With impressive results (10 to 17 pounds lost in one week), the GM diet was a big success and quickly went global as millions of people still continue to abide by it today. The GM diet is recommended for everyone because its plan is so easy to follow and its dinner recipes are inexpensive and simple to prepare.

How Does the GM Diet Plan Work?

With the consumption of its low-carb, high-fiber structured diet and intake of adequate water, the plan works to rid the body of its toxins and impurities, and to burn stored fat for the loss of 10-17 pounds in just one week! When followed correctly, not only will you visibly see real results in just seven days, but you will also feel lighter. You will be left feeling energetic, lively, active, and healthier than ever.

Day 1


The first day is intended to flush the body of all toxins to prepare for the next six days of the diet plan. This day consists solely of fruits and water. We can munch down on as many fruits, except bananas, as you want for the entire day.

Fruits high in fiber, such as cantaloupes and honeydew melons, are highly recommended because they keep you feeling fuller for longer and are also low in fat. An easy way to achieve the first day is to eat 1-2 servings of fruit every couple hours along with eight to 12 glasses of water.

Aim for one glass an hour. When completed successfully, we should already feel more alert, energetic, and lively; and you will lose up to three pounds, all by the end of the first day. Just remember: any fruit except for bananas.

Day 2


The second day, simple enough, consists solely of vegetables and water. Vegetables can be consumed raw or cooked—with very little to no oil (olive oil only) sauteed or boiled. Potatoes contain carbohydrates which greatly help get through the difficult stages.

One teaspoon of light butter may be used with potatoes for flavor. Just like the previous day, 8-12 glasses of water is required for day 2 as well. Peas contain protein and green beans and carrots contain lots of fiber and essential vitamins for a good satisfying balance.

With day 2 being another low-carb, high-fiber day, the body’s carb stores will refresh for optimal energy and alertness for the next day of your diet.

Day 3

vegetables and fruits

The third day is basically a combination of the first and second day together; it consists solely of whole fruits and vegetables (cooked or uncooked) along with the intake of excess water (8-12 glasses). By this day your body will feel adjusted to this new low-carb diet.

Day 4


The fourth day is difficult, but worth it. Make it through these 24 hours and you are over halfway done. This day consists solely of eight to 10 bananas, four glasses of whole, almond or soy milk and 8-12 glasses water. Bananas are rich in potassium and milk is rich in calcium, magnesium and protein. This day is vital to the GM diet.

Day 5

fruits vegetables and water

The fifth day is Heavenly compared to the previous 4 days. Day 5 consists of 1 cup of brown rice, 6 whole tomatoes, some lean protein, and 12-15 glasses of water (more water than all previous days)!

Lean protein may consist of non-fat yogurt, skinless chicken breasts, fish, beans, boiled eggs, and/or goat meat. You really start to feel great on this day with the upbringing of carbs (from the rice) and some protein, resulting in a huge upbringing of our mood! We will feel lighter, physically and emotionally by this day.

Day 6

Some salad and water

Similar to day five, day six consists of another cup of brown rice, some lean protein, and back to 8-12 glasses of water. Lean protein and veggies should be boiled—not fried.

If absolutely desired, one can saute with very little, light olive oil. Salads may contain sparingly light dressings or vinegar for flavor. Light seasonings such as ginger, ground pepper, pepper flakes or honey may also be added for flavor. You will see visible results of weight loss by the end of this day!

Day 7

Brown rice vegetables and fruits

This final day is simple enough; it consists of another cup of brown rice, and as many fruits and veggies as you desire, lean protein, and any fruit juices you want to drink along with your eight to 12 glasses of water.

Top 6 Dinner Recipes for the GM Diet

As each of the seven days consist of simple, straightforward, whole-food ingredients, eating a meal of two apples and a glass of water will seem way less suitable for our dinner than that for our breakfast. Especially if that was just our breakfast that morning. You will want and need something more complex, filling, and flavorful when evening comes. So let’s dive into our top six dinner recipes for each day of the GM diet!

Day 1 Dinner Recipes

For your fruit and water cleansing day, a couple apples, pears, or guavas with a glass of water would be a good breakfast, brunch, and/or mid-day snack. However, let’s see those top 6 fruity dinner recipes!

  • Chopped apple, pear, pomegranate and black grapes
  • Peach, blueberries, white grapes and a touch of honey
  • Mango, cherries, green grapes and lime juice
  • A bit of hand-squeezed orange juice, lemon, mango, grapes and a touch of honey
  • Blackberries, raspberries, cantaloupe and honeydew
  • Fresh pineapple, strawberries, green grapes and a touch of honey

Day 2 Dinner Recipes

Remember: vegetables can be consumed raw, boiled or sauteed with very little light olive oil. No heavy salad dressings and light seasonings only. Let’s see those 6 recipes!

  • Quinoa, any bell pepper, cucumber, cauliflower and red onion
  • Red cabbage, snow peas, romaine lettuce and yellow squash
  • Light Italian dressing, green bell pepper, red bell pepper, cherry tomatoes and black olives
  • Cucumber, red and yellow cherry tomatoes, carrots, olives, sweet yellow, orange, and red peppers, celery, red onion, a dash of ground pepper and garlic salt and spring mixed salad
  • Fresh green beans, yellow squash, sugar snap peas, olives and red pepper
  • Sweet potato, red potatoes, red cabbage and mustard greens

Day 3 Dinner Recipes

  • Fresh strawberries, blueberries, red onion, pineapple and spinach salad with a light vinaigrette
  • Cucumbers, red bell pepper, grapes, basil leaves, olive oil and lime juice
  • Green pepper, chopped red apple, celery, red grapes, shredded cabbage and lettuce
  • Ice, spinach, kale, apple, blueberry and almond milk smoothie
  • Ice, carrot, spinach, mango, coconut water and pineapple smoothie
  • Ice, strawberries, carrot, orange, grapes, pineapple chunks, broccoli florets, peach slices, spinach and almond milk smoothie

Day 4 Dinner Recipes

You can’t get 6 recipes out of bananas and milk, but you can blend them together!

  • Banana smoothies with bananas, water and ice
  • Banana milkshakes with whole milk or almond or soy milk

Day 5 Dinner Recipes

  • Rice with skinless chicken breast and three medium tomatoes
  • Rice with goat and three medium tomatoes
  • Rice with black beans, kidney beans and three medium tomatoes
  • Rice with salmon, northern beans, lemon juice and three medium tomatoes
  • Rice with pinto beans, garbanzo beans, lime juice and three medium tomatoes
  • Rice with balsamic vinegar, cannelloni beans, chicken breast and three medium tomatoes

Day 6 Dinner Recipes

  • Goat, hard-boiled egg, bell pepper, cherry tomatoes and light honey Dijon dressing
  • Cucumber, grape tomatoes, bell pepper, and red wine vinegar and flounder
  • Basmati rice, carrots, red onion, raw corn kernels, and black beans and chicken breast
  • Black beans, kidney beans, green bell pepper, red wine vinegar and cannelloni beans
  • Apple cider vinegar, kidney beans, cannelloni beans, garbanzo beans, brown rice and rosemary
  • Yellow squash, green bell pepper, northern beans, balsamic vinegar and red bell pepper

Day 7 Dinner Recipes

  • Black beans, avocado, lime, red bell pepper and navy beans
  • Pineapple, black beans, garlic and cherry tomatoes
  • Sweet corn, black beans, green bell pepper, red kidney beans and white wine vinegar
  • Skinless chicken breast, mandarin orange, fresh pineapple and raspberry vinaigrette
  • Greek yogurt, fresh pineapple, honey, red wine vinegar and dried cranberries
  • Spring mix salad greens, fresh pineapple chunks, chicken, sweet red pepper and ginger


GM diet burns an astounding amount of fat quickly and completely cleanses and detoxifies the body of all toxins and impurities. The diet also gets you in the habit of eating your fruits and veggies daily. It allows you to feel and look your best. You will feel lighter, energetic, more active and all around better physically, mentally, and emotionally. No matter what, do not allow yourself to finish that last day off with a dessert or fatty food! Let your successfully slimmer waistline be your prize! Only do the GM diet plan once every couple weeks.

best breakfast

Top 10 Best Breakfast Options for GM Diet


Food is one of the many things in life we enjoy, and breakfast is the most important meal of the day. The best breakfast includes fruits/vegetables, whole grains, lean meats, and low-fat milk. This is a great first step toward preventing weight gain and has maximum effects within a 30-60 minute time-frame of waking up. If you don't like eating anything big in the morning, it's okay to split it your breakfast two parts. Eating something light within the optimal 30-60 minute time-frame, and then eat the other half about 60-90 minutes later to still reap the wonderful benefits.

The best breakfast kick-starts the metabolism, helping to burn calories throughout the day, and gives us the energy we need. Losing weight is a harrowing experience, especially for those who don't exercise regularly. What if we said you could lose weight just by eating the right foods? It’s easier to cut calories than burn them off, and weight loss is essentially 75 percent diet and 25 percent physical activity.

Losing weight by eating a low-calorie diet and burning more calories than you consume is the basic idea. However, just eating healthy won't ensure weight loss if you consume more calories than you burn. A healthy caloric count equates to 10 calories per pound. Therefore, a person weighing 160 pounds should stay at or below 1,600 calories/day.

Low-carb diets are popular, but they are difficult to maintain even though they offer fast results. Working with a more balanced diet plan focusing on fruits, vegetables, whole grains, and lean proteins is better. Not having enough calories is detrimental. This can cause the metabolism to slow and you will start to lose muscle mass as a result.

About the GM Diet

The GM diet was supposedly created by General Motors, in conjunction with the FDA and USDA, to get employees of GM healthier in order to increase production. This claim hasn't been verified, but the results were impressive, with employees losing 10-17 pounds in a week. They also showed higher energy, efficiency, and confidence. Therefore the diet was considered a success.

The GM diet focuses on limiting weekly food intake to fruits/vegetables, brown rice, and chicken while increasing water consumption helping with digestion. This diet is popular due to its simplicity. The GM diet can be either a vegetarian-type diet or a non-vegetarian diet. This diet is a 7-day plan with strict guidelines, although there are some areas of leeway.

Those who advocate this diet say that the reason it works is the foods are low in calories. Some of the foods are actually 'negative-calories,' meaning they have fewer calories than it takes to digest them. Other foods recommended are high in water, such as watermelons, and along with the 8-10 glasses of water per day, they can support weight loss with the added benefit of detoxifying your system.

Although this could be considered a 'crash diet', supporters suggest repeating the diet to achieve weight loss goals in the long-term. They recommend at least 5-7 days in between cycles. Regarding the leeway in the GM diet, there are additional foods that can be consumed (some as substitutes). The substitutes should have the same calories as the original stated in the plan.

  • Soy milk
  • Green tea (no sugar)
  • Black coffee (no sugar)
  • Club soda
  • Sprouts (two ounces)
  • Nuts (one ounce)

Foods that cannot be consumed with the GM Diet plan are:

  • Alcohol
  • Sugary drinks
  • Kidney/pinto beans
  • Pasta
  • White rice
  • High carb type foods

GM 7-Day Diet Plan

Day One


On the first day, you can eat only fruits. Melons such as cantaloupes and watermelons are high in fiber and water making you feel full or longer periods of time. The best breakfast is a bowl of fruit.

Avoid bananas on this day and eat apples, oranges, strawberries, and melons. There isn't a restriction on the number of fruits or the quantity, but it's suggested to keep your stomach relaxed, preparing for the days ahead. Remember to drink 8-10 glasses of water throughout the day.

Day Two


On the second day, you can eat only vegetables (cooked or raw). Start off with a small baked potato or a sweet potato for breakfast, keeping other vegetables for the rest of the day. These can include lettuce, cabbage, kale, spinach, broccoli, onions, tomatoes, and artichokes.

Again, there isn't a restriction on the number of vegetables or quantity, except for the breakfast, which should be only a regular potato or sweet potato. These are the carbohydrates needed to keep you energized for the days ahead. Remember to drink 8-10 glasses of water throughout the day.

Day Three

vegetables and fruits

On the third day, you can eat both fruits and vegetables from the previous 2 days while avoiding the bananas and potatoes. The complex carbohydrates in the fruit will help with energy and focus.

The best breakfast could be half an avocado. This is the day when fat starts to disappear. Remember to drink 8-10 glasses of water throughout the day.

Day Four


The fourth day changes things up and adds the GM soup. This day is when you restrict food amounts. In addition to the soup, only bananas and milk are allowed. Eight bananas and three glasses of low-fat milk are recommended throughout the day. The GM soup includes the following ingredients:

  • Water (28 ounces)
  • Lipton's French Onion soup mix (4 packets)
  • Onions (6)
  • Green peppers, tomatoes, and mushrooms (no restriction on quantity)
  • 1 tablespoon of oil (olive)

Directions for the GM soup are:

  • Dice the vegetables
  • Sauté all vegetables, minus tomatoes, in oil until lightly browned
  • Add tomatoes and sauté for one minute
  • Transfer everything to a pot, adding soup mix and water
  • Bring to a boil before serving

Day Five

Brunch egg with smoothie

On the fifth day, you can add meat, in addition to six tomatoes. The requirement of 20 ounces of meat can be from one item broken into two meals. The meat can be from lean beef, fish, or chicken. The meat gives your body protein and the tomatoes add fiber for help with digestion.

Vegetarians can substitute for the meat with brown rice or cottage cheese. The best breakfast would be cottage cheese topped with fruit. Add four cups to the daily 8-10 glasses of water consumption to help with metabolic activities. This will help stave off lethargy.

Day Six

Some salad and water

On the sixth day, you can eat beef and vegetables (no tomatoes/potatoes). The 20 ounces of meat is for the entire day, with no restriction regarding vegetables, other than tomatoes/potatoes.

This is the easiest day because your body is acclimated to the diet by now. Vegetarians can substitute cottage cheese for the meat. Remember to drink 8-10 glasses of water.

Day Seven

Brown rice vegetables and fruits

On the last day, you can add more fruits/vegetables and fruit juice (sugar-free), as well as brown rice.  The best breakfast on this day would be quinoa (boiled in soy milk) topped with fruit. This last day plays a major role in benefits for your skin, so adding more water to the 8-10 glasses you're already used to is suggested.

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Benefits of the GM Diet

The benefits of the GM diet are improved digestion and body detoxification. The diet is high in fiber and low in protein, fat, and carbohydrates, leading to quick weight loss. Your body's digestion system gets a 'reboot'. Eating the wrong types of foods may taste good, but these foods are stripped of the nutrients that our bodies need. This diet ensures eating lots of fruits/vegetables which contain fiber and water, thus helping our digestive system get back on track.

Once you start losing weight, you will instantly feel better, helping with mental fitness, raising confidence, and self-esteem. Losing extra weight also helps in decreasing your odds of certain health conditions, including heart disease, diabetes, hypertension, and some breathing problems, like asthma and sleep apnea.

We've already discussed how important breakfast is to a healthy diet. The metabolism gets a kick-start, thus burning more calories in the day with the added benefit of more energy. The best breakfast has fruits and vegetables, whole grains, no fat or low-fat milk, and lean meats. Quinoa flakes are one of the best breakfasts options with many choices allowing for versatility. Quinoa is very low in calories and fat, and it's cholesterol-free. Quinoa is also a great source of plant-based protein and fiber. Try the following breakfasts for the perfect start to your day:

  • Fruit smoothies using soy milk
  • Quinoa topped with fruit
  • Cottage cheese topped with fruit
  • Grapefruits
  • Apples with peanut butter
  • Baked sweet potato with a spat of butter
  • Bowl of berries
  • Half an avocado
  • Bowl of brown rice with a side of fruit wedges
  • Fruit salad (including bananas) on the days you're allowed to eat them


In conclusion, the GM Diet helps with quick weight loss. The main aspect, daily water consumption, promotes detoxification of the body and aids in the weight loss process. The fruits provide you with fiber, the vegetables with vitamins, and the lean meats with protein. This diet doesn't limit the amount you can consume but limits the types of foods you eat. The best breakfast on this diet includes quinoa and the fruit variations.

The great thing about the GM Diet is that it gets you into a healthier eating habit of eating more fruits and vegetables. The cleansing of your system leads to a sense of well-being, and we can't find fault with that.

smoothie recipes

Smoothie Recipes That You Can Prepare for A Healthy Diet


Another name for the GM diet is the General Motors Diet. It claims to offer a dietary cleanse over a course of seven days with a promise of healthy weight loss anywhere from 10 to 17 pounds. As with any diet promising rapid weight loss, speak to your general physician with any concerns you may have before attempting the week long dietary changes. There are also several healthy smoothie recipes that can help you accomplish these dietary goals.

blackberry smoothie

About the GM Diet

The General Motors diet takes you on a seven-day dietary journey of isolating specific food groups on each day for specific detoxing, cleansing, energy boosting, metabolism changing and ultimate weight loss reasons. This diet promises to detoxify the body by eliminating the toxins within the fat cells in the body. This is made possible by quickly breaking down the fat and ridding it from the body. To achieve this, you must follow a strict regimen of eating only fruits, vegetables, milk and protein as well as drinking a lot of water on specific days.

Day One of the GM Diet

Day one of the General Motors diet may be the most difficult as you are only eating fruit. You may have as much fruit as you want, with the exception of bananas. You may have one of the fruit smoothies this day as well. It is highly recommended that you eat a lot of melons on this day such as watermelon and cantaloupe. You will also need to drink eight to 10 glasses of water. You can have caffeine, but drink it with no added calories such as sugar, honey, milk or cream. Black coffee and green tea are great options.

Day Two - Veg It Up

Day two is the vegetable-only day of the General Motors diet. For breakfast, have a boiled or baked potato with a dab of butter to introduce complex carbohydrates that will provide energy. Other than that, spinach, broccoli and beets are excellent choices. Vegetable smoothies will offer a nice yummy meal option on this day.

Day Three - Fruits and Vegetables, No Carbs

On day three, you can play with a variety of fruits and vegetable combinations for all three main meals and snacks. On this day, no bananas or potatoes are allowed. The green giant smoothie recipe is a perfect fit for one or two of your meals on day three. You should start to see a difference in your weight on this day.

Day Four - Its Just Bananas! - Well, and Milk and Soup

On day four of the GM Diet, you are allowed to eat up to eight bananas. The reason for this is to replace lost potassium depleted from your body in the first three days of the diet. Banana smoothie recipes will definitely offer good meal replacements on this day. You are also allowed up to three glasses of whole, soy or almond milk. The other main food source on day four is vegetable soup, which you can have whenever you want.

Day Five - Tomatoes and Beef

This day is all about the beef and the tomatoes. You should consume six whole tomatoes throughout the day and up to 10 ounces of beef. On this day, it still is very important to drink a lot of water to cleanse and detoxify. You can also create a tomato soup or tomato smoothie recipe to mix it up a bit.

Day Six - Beef and Vegetables

You are almost to the end of the week of your GM diet and you should notice a big change in your body. On this day, you will eat beef again, but you can have any and as many vegetables as you like. You don't want to overdo it and you may want to implement one of the vegetable smoothie recipes on day six for any of the snacks or to accompany a beef hamburger patty for a meal.

Day Seven - The Finish Line

Day Seven is your finish line and you should notice the weight loss of ten to seventeen pounds. On this day, you will be eating as many vegetables as you want, brown rice and fruit juices. There is no alcohol allowed on any of the seven days. Make sure to drink eight to ten glasses of water on this day as well.

woman holding a tape measure

Benefits of the GM Diet

The GM Diet asks you to eat a heavy concentration of fruits and vegetables. There are many benefits to including a great variety of vegetables and fruits in your diet. You can accomplish much of this vegetable and fruit diet benefits by incorporating in some of the top smoothie recipes.

green smoothie

Top Beneficial Herbs and Vegetable Greens For Smoothie Recipes

  • Spinach - This is a terrific green to sneak in your smoothie, especially if it is the only way you can get little ones to eat their leafy greens. Spinach is one of the best sources of vitamins K, A, C, B2, B6, E, magnesium, iron, calcium, potassium and folate.
  • Kale - Kale is low in calories and full of antioxidants. It is also a great source of protein and is high in Iron and vitamins K and A.
  • Lettuce - Romaine lettuce is a great leafy green option and blends smoothly in smoothie recipes. Romaine lettuce is full of Vitamins A and C and potassium and helps tremendously with losing weight.
  • Mint - Mixing mint into your smoothie recipes is beneficial. It will help give you good breath and aid with indigestion. It is also full of vitamins A, C, B2, potassium iron and folate and provides nice fiber into the diet.
  • Basil - Basil is a wonderful source of antioxidants and vitamin K.
  • Cilantro - If you like the taste of cilantro, it can be a nice addition to smoothie recipes. A tiny handful can provide extra potassium, iron and magnesium to your diet.
  • Parsley - If you do not like the taste of cilantro, try parsley for a terrific source of folic acid and vitamin B.
violet colored smoothie

Beneficial Fruits to Add to Your Smoothie Recipes

  • Bananas - Bananas help to curb your sugar cravings. They also aid with indigestion, provide alertness and provide serotonin.
  • Berries - (Strawberries, blueberries, blackberries, raspberries, cranberries) They are rich in antioxidants and low in sugar.
  • Avocado - An excellent source of protein and they are full of amino acids
  • Apples - Apples are high in minerals and vitamins and can add unique flavors to smoothie recipes
  • Coconut - You can use coconut water milk or the meat of the coconut for a creamy, healthy addition
  • Lemon and Lime - Squeezing a few drops of lemon or lime juice into smoothie recipes will prolong refrigerated life and will also give a nice tang to your vegetable smoothie recipes
  • Peaches - promote weight loss, relieve stress and are full of vitamins and antioxidants
  • Pears - Pears are full of vitamins and minerals, are low in sugar and are a great source of fiber

Top 5 Smoothie Recipes for GM Diet

These five recipes provide you with all vegetable, all fruit and fruit and vegetable smoothie recipes options for when you are on the GM Diet, or anytime you would like a healthy, refreshing smoothie.

Fruit Smoothie Recipes Option One - The Breakfast Smoothie


  • 1 1/2 Cup unsweetened coconut milk
  • 1/2 Cup frozen strawberries
  • 1/3 Cup frozen blueberries
  • 1 Tablespoon flaxseed oil or powder

Fruit Smoothie Recipes Option Two


  • 1 Cup Almond Milk
  • 1/2 Cup fresh or frozen raspberries
  • 1/2 Cup goji berries
  • 1/2 Cup frozen peaches

You can substitute coconut or soy milk for the almond milk if you have a nut allergy.

Banana Shake Smoothie Recipes


  • 1 Large Frozen Banana
  • 1 1/2 cup Unsweetened Coconut Milk
  • 1 Tablespoon Cinnamon
  • A few ice cubes

Green Giant Cleanse Smoothie Recipes


  • 1/2 Frozen avocado
  • 1 Green apple
  • 1/3 Cup frozen pear
  • 1/2 Cup spinach
  • 1/2 Cup kale
  • 1 Celery stalk
  • 1 Tablespoon lime juice
  • 1 1/2 Cup filtered water
  • A few ice cubes

If you are making this smoothie on a protein day of the GM diet, you can also add 1/2 Cup plain Greek Yogurt.

The Vegetable Booster Smoothie Recipes


  • 1 Small cucumber
  • 1 Handful of frozen broccoli
  • 1/2 Cup spinach
  • 1/2 Cup kale
  • 1 Tablespoon lime juice
  • 1 1/2 Cup filtered water
  • A few ice cubes

If you are making this smoothie on a protein day of the GM diet, you can also add 1/2 Cup plain Greek Yogurt.

The GM Diet and Smoothie Recipes Hand in Hand

With all the various options of vegetables and fruits smoothie recipes combinations, you should be able to come up with some creative meal choices while taking on the GM Diet. You can follow the recipes that are provided here, but you can also get fancy on your own and create some really fun and tasty healthy smoothies. The main thing is to have fun in your healthy endeavors and enjoy the exciting new choices you make.

one of the best chicken breast recipes out there

Chicken Breast Recipe Best for GM Diet Plan


Research has consistently shown that the best way to lose weight and keep it off is a total lifestyle change. So many quick weight loss diets are out there, but are they healthy and consistent? Can these gimmicky promises keep the weight off and still make food enjoyable? Losing weight is much more than counting calories and denying yourself your favorite snacks and treats; it's about paying attention to what you are putting into your body as fuel and how it can benefit you. The GM diet and these chicken breast recipes can get you off on the right foot to losing weight and changing your lifestyle.

A great way to think of the GM Diet is a total lifestyle change. The GM diet can be repeated and doesn't require exercise for the first three days. The diet teaches you how to choose the proper foods in the right quantities and how to best prepare your meals. The GM diet is a one-week, intensive crash course in restructuring your eating habits. Chicken plays a big role in this diet due to its great health benefits. Read on to learn how to incorporate these GM chicken breast recipes and start losing those extra pounds!

healthy chicken breast dish

Positive Aspects of GM Diet

Legend has it that the GM Diet, or General Motors Diet, was created in 1987 at the General Motors Corporation as part of a health program for employees. It's said the plan was created in conjunction with the Food and Drug Administration (FDA) as well as USDA guidelines and field tested at John Hopkins Research Center.

Key Points of the GM Diet

The GM diet was designed to shed 10-17 pounds in a single week. It relies heavily on unprocessed fruits and vegetables that are "negative-calorie foods," meaning it takes more caloric energy to burn off than they provide. The meals you eat are burning calories and boosting your energy levels.

The diet itself is flexible and can adhere to any dietary or allergy restrictions. While shedding fat, the diet also helps your body flush out toxins and extra fluids that may cause bloating. By consuming the mandatory 8-12 glasses of water per day, many followers have found that they are suffering less from constipation, irritable bowel issues, and other gastric complaints.

Getting Started

The GM Diet is a strict seven day plan. As with any diet plan, consult with your doctor and take into consideration any health issues. Pregnant and lactating women should never attempt a radical diet change. It is safe to repeat the diet, but it is recommended that you give yourself 8-10 "off days" after completing a week. During this time, you must continue your low-carb, high-protein habits with at least 10 minutes of daily exercise.

Before your week starts, clear out all the junk food, sodas, and alcohol. The GM diet is about controlled consumption of foods that provide your body with fat burning calories. Before you begin the diet, increase your water consumption to a minimum of 6 glasses per day and avoid alcohol at least 3 to 4 days before the diet begins.

What Can I Eat?

This short list is what you cannot eat in the GM Diet:

  • Alcohol
  • Sugary drinks
  • Kidney beans and pinto beans
  • Pasta
  • Flour and other high carb foods

That means you can eat:

  • Fruits
  • Vegetables
  • Potatoes
  • Beef and Chicken
  • Rice
  • Coffee and tea without sugar
  • Milk (soy, dairy, etc)

There is a specific day-to-day guide to what you can eat each day of the diet. Print the meal guide off and take it to the grocery store with you to best prepare for the week ahead. After the week is finished, the diet suggests you continue consuming a high-protein, low-carb diet and maintain your daily exercise regime of at least 10 minutes of activity.

chicken with vegies

Importance of Chicken Breast in a GM Diet

Starting a new diet doesn't mean the recipes have to be dry or bland. Chicken breast recipes can be consumed on days 5 and 6 of the GM plan in place of beef. Purchase skinless chicken breasts to use in the recipes to cut any excess fat and cholesterol from the meal. Chicken breast recipes are naturally low in fat and have numerous health benefits.

Health Benefits of Chicken

Chiken for visual purposes

Chicken breast is a great source of protein and also provides selenium, phosphorus, vitamin B6, and niacin. Selenium is involved with the metabolic system, particularly the thyroid and metabolism. Metabolism is also boosted by vitamin B6 and serotonin. Phosphorus is an essential mineral for your teeth, bones, kidney, and liver. Low-fat protein contributes to muscle growth, repair, and development. Building muscle increases calorie burn, meaning even when you aren't exercising you are losing weight Chicken is also good for your heart and helps with maintaining healthy blood pressure thanks to niacin. Chicken breast recipes are a delicious way to get healthy and lose weight.

Top 5 GM Chicken Breast Recipes

These chicken breast recipes are versatile for either lunch or dinner on days 5 and 6 of the GM diet. Combine these chicken breast recipes with additional vegetables for more health benefits. Keep in mind you can substitute vegetables as necessary for allergies or dietary restrictions. Always remove the skin from the chicken or buy skinless to reduce fat and cholesterol.

Grilled Chicken Kebabs


  • 1 tablespoon olive oil
  • 1/2 pound skinless chicken breast, cut into chunks for skewering
  • 2 yellow bell peppers, chopped
  • 2 green bell peppers, chopped
  • 2 onions, cut in half
  • 2 tomatoes, chopped
  • salt & pepper to taste


Arrange chicken and vegetables on skewers. Coat kebabs with olive oil and season with salt and pepper to taste. Place on grill or frying pan or bake in oven until internal temperature reaches 165 degrees Fahrenheit.

GM Chicken Soup


  • 1 pound skinless chicken breast
  • 1/2 pound chopped tomatoes
  • 1 stalk celery, chopped
  • 1 medium onion, chopped
  • 1 clove crushed garlic
  • 1 medium sliced carrot
  • 2 teaspoons extra virgin olive oil
  • Salt, pepper, and herbs to taste
  • Water as needed


Heat olive oil in a large pan over medium heat. When oil is hot, add onions, garlic, and carrots. Cook until soft and fragrant. Add chicken and cook for 3-4 minutes, or until chicken is cooked through. Add tomatoes, cooking for 1 minute. Add salt, pepper, and your preference of herbs and seasonings. Add water to cover ingredients and mix to combine. Cook until frothy, at least 30 minutes. Transfer to bowl.

Chicken & Tomatoes


  • 1/2 pound chicken breast
  • 5 cherry tomatoes or 1 regular tomato
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon olive oil
  • 1 teaspoon cumin powder
  • 1 teaspoon ginger/garlic paste
  • 1 teaspoon paprika
  • 1/2 teaspoon lemon juice
  • salt and pepper to taste
  • fresh coriander


Skewer the cherry tomatoes or chop the one tomato and skewer on a kebab stick. Roast the tomatoes to give them a smoky flavor. Heat olive oil in a pan over medium heat and add cumin seeds when hot. Add roasted tomatoes and gently crush them, mixing with the oil and cumin seeds. Add garlic/ginger paste and mix well. Add chicken and cook until done, about 5 to 7 minutes. Add remaining ingredients and mix to combine. Let cook for 2-3 minutes more.

Chicken & Mushrooms


  • 1 pound skinless chicken breast
  • Juice from 2 lemons
  • Salt to taste
  • 1 tablespoon olive oil
  • 4-5 spring onions, chopped
  • 2 cups mushrooms, cleaned and sliced
  • 1 teaspoon shredded ginger
  • Pepper, chili flakes, and oregano to taste


Clean and wash chicken and cut into small pieces. Using a fork, make holes in chicken for marinade. Add salt, lemon juice, and chicken to bowl and set aside. Heat oil in pan and add ginger and onion. Cook until soft and fragrant. Add mushrooms, cooking until tender. Add chicken and cook until done. Add pepper, chili flakes, and oregano to taste. Serve hot.

Chicken and Veggie Stir Fry


  • 1 cup broccoli
  • 1 cup baby corn
  • 2 chicken breasts, skinless
  • 2 medium carrots
  • 1 teaspoon olive oil
  • 1 bunch spring onions
  • 1 ounce ginger


Wash and dry chicken and produce. Chop chicken into chunks. Chop broccoli into florets, carrots into julienne strips, ginger sliced or shredded, and onions into diagonal slices. Boil broccoli and corn until tender; blanch for two minutes and drain. Set aside. Heat olive oil in a large pan. Cook chicken for 7-8 minutes and transfer to plate. Set aside. In same pan, saute ginger, onion, and carrots for two minutes. Add blanched broccoli and baby corn; stir fry until vegetables are tender and fragrant. Add chicken and stir to combine. Add salt and pepper to taste; serve immediately.


The GM diet is a great option for people serious about kickstarting their weight loss regimen. The diet is fairly flexible, allowing for reasonable substitutions due to allergies or dietary needs. Chicken is an excellent low-fat, high-protein option to add to the GM Diet on days 5 and 6 to boost muscle growth and repair and increase metabolism naturally. These chicken breast recipes are easy, delicious, and incredibly healthy!

how much protein should i eat to lose weight

How Much Protein Should I Eat to Lose Weight? – Learn the Basics


Protein is one of the most important nutrients we can add to our diet to recover from a workout. While this may be well known, it can be harder to determine how much protein your body needs. So we are going to go through what different amounts of protein can do for your body as well as how much to have in accordance to your own fitness goals. So if you are thinking, "how much protein should I eat to lose weight?" or "how much protein do I need to gain muscle?" then read on!

The Importance of Protein

Many of us have heard about how important protein is for health and fitness regardless of whether your goal is to lose weight or gain muscle mass. We will go through the process of what protein does and how it interacts with the body. This process highlights the importance of protein and will help answer the question of "how much protein should I eat to lose weight?" as well its counterpart on gaining muscle mass.

The Process


When you work out via cardio or weightlifting, your body burns through protein as your muscles work. As you stretch or push your muscles, proteins are used or destroyed. This means that when you finish your workout, you have less protein than you started with. In order to continue to gain strength, lose weigh, and build muscle, you need to replenish the proteins you lost so your muscles can rebuild (and rebuild stronger).

The Reasoning

Sandwich with measurement

Unlike burning carbs or fat (though you do need to replenish those to a degree too), protein is designed for muscle function and growth. It can be easy to fall into the reasoning of taking in less carbs, fat, or protein after a workout because if you gain as much as you lost, then you are back to square one, right? Not exactly.

In terms of protein, if your body does not have enough, muscles cannot rebuild after being pulled apart during a workout (which is required for muscle growth). The amount of protein you take in after a workout can determine their growth and build rate. However, this does not mean if you just down a lot of protein after each workout, you will start seeing results. There is a needed balance, which we will go over in this article.

The Bottom Line

Man try to open a glass container

You need protein, whether you are asking, "how much protein should I eat to lose weight?" or "how much protein do I need to gain muscle mass?" Your protein count may vary between those two questions, but either way and in either case, skipping protein or overdosing your protein intake can be detrimental to your health and fitness goals.

Additional Information

One thing to note when looking into what protein to put in your diet is that quality always trumps quantity. There are different types of proteins that you can get from different foods.

Animal proteins are the most well-rounded proteins and include the amino acids your body needs to function well and be healthy. If you are avoiding animal meat, then many vegetables have proteins as well. You will need to take in more as well as combine them with soybean products, lentils or bean products to get enough of the needed amino acids.  Protein supplements are also an option, though few people beyond bodybuilders and athletes need them.

Protein for Losing Weight

If you are looking to slim down, you have probably looked into limiting carbs. Regardless of that, think of protein in a different way. While you may not need as much protein after a workout as someone who is wanting to bulk up, you do still need to replenish what your body has used up in order for your body to recover and achieve the goals you are going for.

The Reasoning

Eating protein when you are trying to lose weight will boost your metabolism, which means you will burn more calories not only at the gym but also during your day-to-day activities. Protein can also help curb your appetite because it can keep you full much longer than both carbs and fat. In addition, it can also keep you from gaining weight in the first place by that increase in metabolism combined with less appetite.

How Much Protein Should I Eat to Lose Weight?

Person with measuring tape

Now onto the big question. You know you need to eat protein, and you know all of the benefits it can give you, but what happens if you do not get the right amount? To calculate how much protein you need on a daily basis, multiply your daily caloric intake by 0.075. Protein should take up about 30% of your daily caloric intake to be effective in weight loss. If having a consistent daily caloric intake is just not in the plan for you and you want to know more than "how much protein should I eat to lose weight" but maybe "how much protein should I eat to lose weight and gain muscle?" here is another way to look at it:

  • If you are a sedentary male or female with average health and no fitness goals, shoot for around 0.7 grams of protein per pound of body weight
  • If you are a healthy adult who is doing some form of regular exercise and is trying to improve their body, aim for around 1 gram of protein per pound of body weight
  • If you are a healthy adult female who has goals to lose body fat, get toned or build muscle while losing fat, go for around 1.2 grams of protein per pound of body weight
  • If you are a healthy adult male who has goals to lose body fat, get toned or build muscle while losing fat, go for around 1.5 grams of protein per pound of body weight

It may sound confusing (math always does), but here is how it works:  if there is a woman looking to build muscle while losing fat and she weighs 130 pounds, then she would multiply 130 by 1.2 to get around 156 grams of protein. This is how much protein she would need to consume every day in order to accomplish that goal.

As a side note, a truly obese individual looking to work towards an ideal weight would use his or her ideal weight instead of their current weight to make these calculations.

It should also be noted that this does not mean you need to add 156 grams of protein to what you are already eating. Try replacing some carbs or fat with protein instead to get the balance you need to achieve these goals.

Protein for Muscle Gain and Strength

Protein is a diverse nutrient. Along with helping you lose weight and tone up, it is also a key factor to gaining muscle mass, bulking up and building strength.

The Reasoning

As we have mentioned, protein is necessary for your muscles to function. So if you are looking for your muscles to function better or to grow healthily, increasing your intake of protein is a sure way to do just that. Think of protein as the key ingredient to your muscles' health. If you do not feed your muscles or do not feed your muscles enough, they can stop growth or even move backwards in terms of progress.

How Much Protein Do I Need to Eat to Gain Muscle Mass?

Woman flexing muscle

If you are looking more into what ratios of protein you need to gain muscle mass, the calculations are a little different. Simply put, if you want muscle mass you need to consume more protein than your muscles burn during a workout and day-to-day activities. Also, if you are looking to keep your muscle mass while losing fat, you will need to adjust your protein intake because protein can help keep you from losing that coveted muscle mass.

We recommend taking in one gram of protein for every pound of body weight. There are no hard numbers in this case due to inconsistent findings through various studies. Some suggest that taking in more than 0.8 grams per pound does nothing for muscle mass, while others suggest that you need a little more than 1 gram of protein to grow muscle mass and strength. We found 1 gram per pound to be a good medium between two possibly correct answers.

As is the case with the question of "how much protein should I eat to lose weight," this calculation changes slightly if you are carrying a lot of extra weight. Instead of using your actual weight, use your lean mass as that is what mainly determines how much protein you need on a daily basis.


As is the case with many diet, fitness and health programs, results from these changes in diet may vary depending on how much you exercise, what else you are eating and where your overall health. However, eating the right amount of protein for what your goals are is important not only for reaching those goals but also for a healthy body composition---and functioning.

So, while you may be asking, "how much protein should I eat to lose weight?" or be wondering what you need to adjust to gain muscle mass, know that protein is not only required for these goals. It is required for a healthy lifestyle and should never be skipped or omitted from a diet.


Low Carb Recipes: Tips and Tricks to Stick with this Short Seven-day Diet


According to urban legend, the GM diet was created in 1985 for General Motors' employees. The true origins of this diet, which bases its success on low carb recipes, is still a mystery. However significant research went into designing this diet to eliminate toxins from your body. It not only makes you feel healthier, you can also expect to lose between 10 and 17 pounds in your first week.

Low carb recipes, such as those used for the GM diet, are scientifically proven to be successful. Whether you follow the keto diet and eat lots of fat or the Atkins diet which is high in protein, nutritionists do not doubt a low-carb diet is the way to go. Keep reading to learn all about the GM diet, how it leads to success, and tips and tricks to stick with this short and simple seven-day diet.

About the GM Diet

The GM diet, or General Mills diet, was allegedly a collaboration between the FDA (Food and Drug Administration) and the U.S. Department of Agriculture based on extensive research at the Johns Hopkins Research Center. Here is the breakdown of the GM diet day by day.

Day One

Eat as much fruit as you want, especially melons such as honeydew melons and cantaloupes, to detox the body. Avoid fruit very high in sugar such as bananas and mangoes.

Day Two

Eat all the raw vegetables you want or cooked veggies with up to one teaspoon of oil. Limit your consumption of potatoes to breakfast only.

Day Three

Eat as many fruits and vegetables as you want to complete the three-day detox. Avoid produce high in carbohydrates such as potatoes and bananas.

Day Four

Consume only six large or eight small bananas and three glasses of milk. If you are vegan, you may substitute almond milk. You may also begin eating unlimited quantities of vegetable soup starting today.

Day Five

On day five, consume two 10-ounce portions of beef, fish or chicken. This comes out to a total of 568 grams which you can split up into smaller portions if you wish. You may also eat six whole tomatoes throughout the day as snacks. Vegetarians may replace the meat with cottage cheese and vegans may substitute brown rice for the meat. Add an extra two glasses of water to flush out the additional uric acid.

Day Six

Eat two 10-ounce portions of chicken, fish or beef. Eat as many vegetables as you want excluding potatoes. You may substitute other proteins for the meat such as cottage cheese or brown rice. Drink an extra two glasses of water.

Day Seven

Eat brown rice, veggies, fruit and fruit juice. This is the last day of your GM diet.

GM Diet Meal Plan

egg recipes

Image from Style Craze

Our bodies can become addicted to sugar just like they can to caffeine, nicotin, and alcohol. You may experience moderate withdrawal symptoms from processed food if you previously ate a highly processed diet. To get through this, drink plenty of water, aim for at least seven to nine hours of sleep each night, and exercise. Knowing just a few simple low carb recipes, it is easy to follow the GM diet meal plan. Here are the basics.

Do's of the Diet

To flavor your food, use garlic, herbs, lemon, white vinegar and wine vinegar. Starting on day four, you can eat the GM vegetable soup whenever you want without feeling guilty about it. You may also change the recipe of the GM diet soup with fresh, local seasonal vegetables if you would like. Your vegetables may be cooked with up to a teaspoon of oil or in the form of a salad. You may eat whichever vegetables you want. Just be cautious of legumes.

Do Not's of the Diet

Do not skip one of the days of this diet. Follow each day, in order, for the best results. Avoid salad dressings and beans which are high in calories and carbohydrates such as lima, pinto, baked and kidney beans. Do not use over a teaspoon of oil when cooking your vegetables. A teaspoon adds 40 calories while a tablespoon adds 120 calories.

Classes of Fruits

Fruits high in fiber, antioxidants, vitamins and minerals but low in fructose include lemon, lime certain berries and rhubarb. Fruits with a moderate amount of sugar include strawberries, blueberries, watermelon, peaches, papayas, nectarines, honeydew melons and cantaloupe, grapefruit and most apples. Kiwis, pears, oranges, plums and pineapples are relatively high in sugar. Fruits very high in sugar include tangerines, pomegranates, mangoes, dried fruit, figs, grapes, cherries and bananas.

Top 10 Low Carb Recipes for the GM Diet

While the GM diet lasts only seven days, these 10 great low carb recipes are great additions to your weekly or monthly rotation of staples.

Tenderloin Recipe

Season one cup of beef, turkey or chicken tenderloin strips by rubbing it with the lemon zest of one lemon. Let it rest for at least 10 minutes, then season with pepper, sea salt and coriander to taste. Grill or pan sear for four to five minutes on each side, depending on the thickness. Use an internal meat thermometer to ensure your poultry is cooked to at least 165 degrees Fahrenheit. Serve with sliced tomatoes.

Cabbage Soup

Chop your favorite vegetables such as green peppers, celery, tomatoes, carrots, cabbages and onions into small pieces. Add a teaspoon of extra virgin olive oil to a pressure cooker pan without the lid and warm on the stove. Fry the onions until they are golden brown and add the rest of the vegetables. Add 1/2 teaspoon of salt and enough water to cover all the vegetables. Add the lid to the pressure cooker and allow it to cook for three to four whistles. Turn the stove off and leave the cooker on the burner for five to seven minutes. Enjoy.

Pepperoni Pizza

Line a baking sheet with parchment paper or aluminum foil and preheat your oven to 400 degrees. Combine 1/4 cup of grated Parmesan, 2 cups of mozzarella and four large eggs in a medium bowl. Stir until they are well combined and add red pepper flakes, black pepper, sea salt and oregano to taste. Spread into a 1/2" thick round baking sheet. Bake about 12 minutes until lightly golden.

Add two tablespoons of marinara sauce, 1/4 cup of mini pepperoni, 1/2 of a green bell pepper chopped and half a cup of mozzarella. In 10 minutes, your crust should be crispy and your cheese should be melted. Sprinkle with more Parmesan or grate fresh Asiago on top and enjoy.

Brown Rice and Moong Sprouts

Fry half of a chopped onion and three tablespoons of peanuts in olive oil until golden brown. Add 300 ml of water. Once boiling, add 200 grams of brown rice, 1/2 cup of moong sprouts which were soaked overnight in water, chili powder and salt. Cook over medium heat for 10 to 15 minutes. Sprinkle coriander leaves over the rice and enjoy.

Tomato Soup

In a medium pot, add 28 ounces of water, six chopped Vidalia onions, two diced medium tomatoes, two chopped green peppers and Kosher salt and black pepper to taste. When it is half boiled, add red or white cabbage and chopped celery until all ingredients are tender. Enjoy.

Chicken Mushroom Soup

Fry two tablespoons of chopped spring onions, one clove of crushed garlic, one cup of sliced mushrooms, one or two chopped green chiles and one celery stalk in two tablespoons of extra virgin olive oil over medium heat until tender. Add 250 grams of skinless, boneless chicken pieces and fry them for four to five minutes over low heat. Add five to six cups of water - just enough to cover the ingredients. Add salt and pepper to taste and let simmer for 25 minutes.

Chicken Soup

Use two teaspoons of olive oil to fry a medium onion, one crushed clove of garlic and one medium carrot until tender. Add 500 grams of skinless chicken pieces and fry for three to four minutes. Add 200 grams of diced tomatoes and Italian seasoning to taste. Allow the soup to simmer for 30 minutes.

Chicken Kebab

Skew 250 grams of round skinless chicken pieces on barbecue sticks with two tomatoes, two halved onions, two green bell peppers and two yellow bell peppers. Rub all sides with salt, pepper and olive oil. Cook your chicken kebabs in the oven, on the stove or grill or microwave them until tender. Use an internal meat thermometer to make sure the chicken is at 165 degrees Fahrenheit. Serve with cucumber.

Cauliflower Soup

Break a medium head of cauliflower into florets and combine with a shredded medium carrot, a quarter cup of chopped celery, 2.5 cups of water and one vegetable bouillon cube or two teaspoons of chicken bouillon. Bring to a boil, then cover and simmer for 12 to 15 minutes until the vegetables are tender. Stir in three tablespoons of all-purpose flour, 1/8 teaspoon of pepper and 3/4 teaspoon of salt with three tablespoons of butter. Gradually add two cups of 2% milk. Bring to a boil over medium heat and stir for two minutes. Stir in a cup of shredded cheddar cheese and a teaspoon of red Tabasco sauce. Stir into the cauliflower mixture.


Combine half of a finely chopped white onion, a finely chopped jalapeno, 1/4 cup of chopped fresh cilantro, 3/4 teaspoon of salt and 1/2 teaspoon of pepper. Mash the vegetables with the back of a fork until they start to release their juices. Stir in two diced ripe avocados and two tablespoons of fresh lime juice. To make this one of the most spectacular low carb recipes, use celery and carrots to dip in your guacamole rather than corn or flour tortilla chips.


Low carb recipes, such as those required during and after the GM diet are a sure-fire way to help you lose weight. Try to incorporate low carb recipes into your cooking for at least 14 days after this diet ends, since it takes 21 days to make or break a habit. Eat plenty of filling healthy fats, fiber and protein and enjoy being full, happy and healthy.

chili recipe

Chili Recipe: Here Are Top 10 Recipe to Consider for the GM Diet


As we move through fall and towards winter, the weather cools and many of us start to dream of warmer times. For many, this means it's time to break out some hearty, warm, comforting recipes. This is often a favorite chili recipe. But what if you're trying to lose weight? Good news: you can still enjoy this delicious meal without compromising your diet. Here are some chili recipes to consider for the GM diet.

Product FAQ

1. What Is the GM Diet?

2. What Does the GM Diet Do?

3. How Does the GM Diet Work?

4. Where Can You Buy It?

How We Reviewed

The most important component of a chili recipe on this list is its ability to fall within the GM Diet or a similar weight loss plan. We also looked at a variety of ingredients and ease of preparation.

Overall Price Range of Chili Recipes

Each chili recipe we provide should be an affordable option. Exact prices will vary based on the ingredients in the recipe and cost of groceries in your area. Overall, a standard chili recipe should only cost a few dollars.

What We Reviewed

  • White Turkey Chili
  • Zucchini Chili
  • Zesty Steak Chili
  • Hearty Vegetarian Chili with Butternut Squash
  • Slow Cooker Lime Chicken Chili
  • Hearty Vegetarian Chili
  • Bean & Beef Slow-Cooked Chili
  • Tofu Chili with Avocado Salad
  • White Chili with a Kick
  • Meaty, Meat-less Chili


  • Uses lean meat
  • Low calorie
  • High protein


  • Not strictly on GM diet
  • High sodium


The high number of herbs and spices present may drive up the price of this recipe if these ingredients are not already on hand.

Where to Buy

All ingredients should be easy to find at a local store. The recipe can be found at


Being white chili, this is a milder take on the food. This one is a combination of other recipes, tweaked to provide the perfect flavor.

Prep Time

Ten minutes

Nutritional Value

250 calories; 2 grams fat; 47 milligrams cholesterol; 510 milligrams sodium; 31 grams carbohydrates; 23 grams protein


  • Vegetarian
  • Many options built-in


  • Requires more preparation
  • Some more complicated cooking techniques involved


Coming from renowned food personality Rachael Ray, this chili recipe combines a variety of filling ingredients into a satisfying vegetarian option.


There are a high number of ingredients, which may increase the price. A bottle of beer is also required.

Where to Buy

All ingredients should be available at a grocery store. The recipe can be found at


This is a recipe with a lot of spices. It also packs in lots of grains and beans.

Prep Time

15 minutes

Nutritional Value

Not available


  • Low calories
  • High protein


  • Does not meet the GM Diet
  • Longer prep time


This is a Texas-style chili, providing some heat and plenty of flavors.


Most of the ingredients are simple. However, four pounds of steak may increase the price.

Where to Buy

Again, all ingredients should be available at a local store. The recipe is located at


This recipe is full of flavor, and reheats well, meaning it can be enjoyed the next day again.

Prep Time

40 minutes

Nutritional Value

200 calories; 6 grams fat; 51 milligrams cholesterol; 247 milligrams sodium; 13 grams carbohydrates; 22 grams protein


  • Vegetarian
  • Options for spicier or less spicy taste


  • Must substitute Worcestershire sauce to be truly vegetarian


This recipe provides a vegetarian option while providing spiciness and tanginess.


While there are lots of ingredients involved, none of them should be particularly expensive, meaning this should be an affordable option.

Where to Buy

All ingredients should be available at a local store. The recipe is found at


This is a green chili instead of a typical red and offers a tangy, spicy flavor.

Prep Time

15 minutes

Nutritional Value

Not available


  • Simple preparation
  • High protein
  • Use of slow cooker minimizes effort


  • High sodium
  • Needs altering for GM Diet


This chili recipe is simple to make, but still offers a good flavor and an interesting twist on traditional chili.


Generally, the ingredients are inexpensive and straightforward. Like some of the other recipes on the list, a high number of herbs and spices may increase the up-front cost.

Where to Buy

All ingredients should be easy to find locally. The recipe can be found at


The recipe has a variety of spices without providing an overpowering spice. The lime adds a nice twist, but may be overpowering.

Prep Time

25 minutes

Nutritional Value

356 calories; 14 grams fat; 55 milligrams cholesterol; 644 milligrams sodium; 39 grams carbohydrates; 21 grams protein


  • Vegetarian
  • Faster cook time
  • Lots of vegetables
  • Very close to GM Diet criteria


  • Somewhat intensive preparation


This is a more traditional chili recipe, giving a vegetarian twist to the standard fare of spices and beans.


A heavy emphasis on vegetables and produce means this recipe should be easily affordable. However, it does require a purchase of maple syrup, if not already on hand, despite only using a splash.

Where to Buy

As with other recipes, all ingredients should be found at a grocery store. A farmer's market may also provide many of the vegetables required. The recipe can be found at


The spice blend in this chili recipe is very satisfying.

Prep Time

25 minutes

Nutritional Value

Not available


  • Can be used for day 5 of the GM Diet
  • Canned options minimize preparation
  • Uses a slow cooker for easy cooking
  • Option to freeze


  • Like many slow cooker recipes, cook time is quite long


Another chili recipe which can be prepared with ease in a slow cooker, this meal takes an already delicious recipe and enhances it with the option to include plenty of toppings.


There are comparatively few ingredients for this recipe, so the price should be easily affordable.

Where to Buy

All ingredients should be easy to acquire at your local grocery store or supermarket. The recipe can be found at


The toppings add an extra layer of flavor to this recipe, which is not overly spicy but also not bland.

Prep Time

20 minutes

Nutritional Value

Not available

tofu chili with avocado

Image from The Food Network


  • Plenty of vegetables
  • Vegetarian
  • Easily manipulated to fit the GM Diet


  • High preparation time


A unique take on the chili recipe, this vegetarian option brings tofu into the mix. It also incorporates a salad to add another dimension to the meal.


None of the ingredients should be particularly expensive on their own, but there are a lot of ingredients to consider.

Where to Buy

Local supermarkets, grocery stores, and farmers markets are all good places to look for the various components of this recipe. The recipe itself can be found


Keep in mind that this recipe includes tofu- the taste may not be for everyone. Bringing in an avocado salad balances the chili itself nicely.

Prep Time

30 minutes

Nutritional Value

Not available


  • Simple preparation
  • High protein


  • High butter- harder to fit into a diet
  • High in sodium


This chili recipe combines a white chili with the "kick" or spice of many traditional chilis, giving a "best of both worlds" option that is sure to please.


All ingredients should be simple and affordable. The rotisserie chicken can be replaced with other options to make the recipe even more inexpensive.

Where to Buy

As usual, all ingredients for this chili recipe will be easy to find at your local grocery store or supermarket.


By all accounts, this recipe is both easy and delicious. The spices add a nice flavor, and a variety of toppings can be used to perfect it.

Prep Time

20 minutes

Nutritional Value

424 calories; 21 grams fat; 113 milligrams cholesterol; 896 milligrams sodium; 26 grams carbohydrates; 31 grams protein


  • Vegetarian
  • Low total time


  • Uses fats which may not fit into some diets


Another vegetarian twist on chili, this one uses vegetables to make up for the lack of meat and provide a substitute option for the traditional comfort food.


None of the required ingredients should be particularly expensive.

Where to Buy

All ingredients should be found at your local grocery store or supermarket. You may choose to visit farmers' markets for the produce. The recipe can be found at


This recipe claims to offer the same comfort food taste of traditional chili, despite removing meat from the equation.

Prep Time

10 minutes

Nutritional Value

Not available

The Verdict

Each chili recipe provided here offers an excellent option for a warm, home-cooked meal this winter. For those who are looking to watch their weight, we recommend the Zesty Steak Chili or the White Turkey Chili, which both offer low calories and high proteins.

If you are specifically following the GM Diet, you may find that some recipes need altering to fit the strict criteria. We recommend starting with the Heary Vegetarian Chili or the Bean and Beef Slow Cooked Chili for a recipe that is delicious, healthy, and fits your dieting needs.

gluten free recipes

Gluten Free Recipes: 5 Best Recipes that Follow the GM Diet


Gluten-free diets have caught on like wildfire, and with them, gluten free recipes that please any palate. It is no longer challenging to choose to go gluten free, either for health or weight loss reasons when gluten free recipes abound! These recipes fall into two main categories:  either they use a grain to substitute for gluten or use ingredients that are naturally gluten free (such as roasted chicken and vegetables). The challenge for many dieters is finding such recipes that also fit into their current diet plan. Using the GM Diet, we will present five gluten free recipes simple to prepare, nourishing and delicious.

gluten free recipes

What is the GM Diet?

GM is short for General Motors, which is where this diet originated decades ago. It has been a popular diet primarily because it is highly structured, used only for a week, and causes quick weight loss. The diet includes healthy foods, such as fruits and vegetables and proteins, allows adherents to eat whatever quantity desired on most days and is easy to stick with. This diet makes choosing meals simple because each day is structured differently. For example, the first two days are all fruit; the second adds vegetables. By days three and four, some dairy is allowed and by the last day, chicken is added.

Is a Gluten-Free Diet Compatible with the GM Diet?

gluten free recipes

The short answer to this question is, yes, because fruits, vegetables, legumes and meat proteins are all naturally gluten free. In fact, the GM diet is one of the most effortless compatible gluten free approaches, especially for the first two days, in which all meals are fruits or vegetables.

Top 5 Gluten-Free Recipes That Follow the GM Diet

We present the best gluten free recipes while following the GM protocol, including examples from each of the diet's phases. Day one of the diet is only fruits, so one recipe is fruit only! Day two is only vegetables, so we offer a veg only dish. Day three is a combo of days one and two, so the dieter will eat both fruits and vegetables and can choose from recipe favorites of day one and two. Days four and five allow milk products and other dairy, such as cottage cheese and soy, with an emphasis on bananas and tomatoes for key nutrients.

Days five and six are when carnivores can include chicken portions, and day seven allows brown rice or bread (in this case, the gluten free version).

Recipe #1 (Day One or Two) Watermelon Soup


  • 1/2 small watermelon
  • 1/4 apple
  • 2 stalks of celery
  • Five strawberries
  • 3 mint leaves (optional)

Blend ingredients until smooth. The mint and celery compensate for the lack of sodium.

Recipe #2 (Day Two, Five or Six) Sauteed Veggie Soup


  • 1 zucchini, sliced
  • 1 yellow squash, sliced
  • 2 stalks of celery, diced
  • 1/2 small onion
  • 1 red pepper, sliced
  • 1/4 teaspoon of ground peppercorns
  • 1/4 teaspoon of rosemary
  • 1/4 teaspoon of sage
  • 1/4 teaspoon of thyme
  • 2 tablespoons of olive oil
  • 3/4 cup warm, filtered water

Heat oil in skillet, and saute onions and celery until onions are translucent. Add thinly-sliced yellow squash and zucchini and red peppers. Cook for about seven minutes on medium heat until veggies are soft. Add spices. Cook for a few more minutes to blend spices. Remove from heat. Add water, and blend until silky. Serve with slice of yellow squash or diced raw, red peppers.

Recipe #3 (Days Four, Five or Six) Ricotta Root Veggies


  • ⅓ cup raw pistachios, chopped (if roasted, use unsalted variety)
  • 1 teaspoon plus 5 tbsp. olive oil; plus more for drizzling
  • 1/2 cup of finely diced celery
  • 2 carrots, sliced into 1/8" circles
  • 1 cup ricotta (substitute 1/2 cottage cheese)
  • 2 pounds of small golden beets, scrubbed
  • 1 large shallot, finely chopped
  • 3 tablespoons Champagne vinegar
  • 1 tablespoon finely chopped fresh chives

Clean beets, and slice medium thick (about 1/8 inch); then halve into half-moons. Add most of olive oil to a pan, and saute beets and carrots for fifteen minutes at medium high heat. Add shallots and celery. Saute for twelve to fifteen more minutes or until shallots become translucent.

Remove vegetables, and add cheese, vinegar and chives to pan with vegetable juices. Cook for about five minutes at medium heat. Smear cheese on a plate, top with vegetables and sprinkle with chopped pistachios. Add a drizzle of olive oil, and serve.

Recipe #4 (Days Five or Six) Roasted Cobb Salad


  • 2-3 tablespoons fresh lemon juice
  • ¼ cup olive oil, plus more
  • Freshly ground black pepper
  • 1 bunch scallions
  • 1 pint of cherry tomatoes
  • 1 avocado, cut into 1-inch pieces
  • ½ cup mint leaves
  • ¼ cup chopped toasted almonds
  • (1 cup rice, optional)
  • 1/2 head butter or red-leafed lettuce

Cook rice to desired consistency. Saute scallions in a pan until cooked (use olive oil, but leave 1/2 teaspoon out), about five minutes at medium high heat. Add cherry tomatoes for the last two to three minutes. Slice avocado. Toast almonds in a separate pan, and add black pepper and mint leaves. Chop lettuce and line half of the bowl.

Mix cooked vegetables and almond mix in a separate bowl. Add rice to half of the bowl, and layer vegetable mix to the whole bowl; sprinkle with lemon juice and drizzle 1/2 teaspoon of olive oil over the salad. Half the bowl should be rice, half, lettuce - with cooked veggies and spices on top.

Recipe #5 (Day Six) Spiced Jasmine Rice Pilaf

Rice Pilaf


  • 3 tablespoons olive oil
  • ½ medium onion, finely chopped
  • ½ small fennel bulb, finely chopped, plus ¼ cup coarsely chopped fennel fronds
  • 2 garlic cloves, finely chopped
  • freshly ground black pepper
  • ¼ teaspoon ground coriander
  • ¼ teaspoon ground turmeric
  • 1 cup jasmine rice
  • 1½ cups low-sodium chicken stock
  • ¼ cup chopped unsalted, roasted almonds, divided
  • 2 tablespoons coarsely chopped fresh cilantro
  • (1 cup cubed or diced chicken, optional)

Dry cook all spices until aromatic, and set aside. Cook rice in chicken stock to taste, and set aside. Heat half of oil in saute pan, and cook onion, fennel and garlic for twenty minutes. Add spices (except pepper and cilantro), and cook for another 15 minutes, or until fennel is soft. (If using chicken, roast it for 30 minutes in the oven during the cooking of the rice and vegetables).

Chop chicken. Dice cilantro. Add vegetables and chicken to cooked rice, and saute with the rest of olive oil together for ten minutes. Sprinkle chopped cilantro, almonds and black pepper, and serve.

Is a Small Amount of Gluten Okay?

Gluten is not like other problematic foods. If you are a vegetarian, for example, and eat a small amount of meat you are likely to notice very small digestion effect, or none at all. Gluten causes severe symptoms for most people with celiac disease and can cause non-symptomatic health issues for all celiac disease sufferers. For other individuals who have only gluten intolerance, even a small amount of gluten can cause digestive upset, headaches or other symptoms. If following a gluten free diet or using gluten free recipes, 100% adherence is recommended.

What Are the Usual Places for Hidden Gluten?

Why Are Gluten Free Recipes So Popular?

Are There Any Health Risks with the GM Diet?


The GM diet is a simple week-long weight loss technique that works. Dieters have used it for many years, whether for dieting or detoxing. The main benefit is reducing sodium, losing fat and water weight and eating nutrient-dense meals. For modern dieters, the GM diet works brilliantly with gluten free recipes. Adjust your taste for a few days with less sodium, using naturally salty vegetables, like root veggies and celery, to compensate. These gluten free recipes have all you need to succeed with the GM diet.

how many calories does yoga burn

How Many Calories Does Yoga Burn: A Dynamic and Demanding Exercise Regimen


How many calories does yoga burn? You'll find out in this post along with a host of other valuable info on this ancient modality. There’s a common misperception that yoga is all about luxurious but rather passive stretching. People think one needs a lot of patience and calm in order to just sit and breathe into a pose. Another common notion is that in order to do yoga, one needs to be super flexible. On the contrary! It’s the repeated doing of the poses over time that increases flexibility, and most postures do not require you to twist into a pretzel.

Yoga can be a dynamic and demanding exercise regimen that really gets your heart rate up and burns calories. But how many calories does yoga burn? Read on and learn all about embarking on an effective and vigorous yoga regimen that will increase muscle mass, improve flexibility and help you lose weight, should that be your goal.

What is Yoga?

Yoga is an ancient (mostly Hindu) discipline and spiritual and physical practice that originated in India about 5,000 years ago. Here in the West, when we say yoga, we refer to the physical exercises or postures. When people say they practice Hatha yoga, it means that they practice the physical aspect of yoga, doing exercises, as opposed to breathing or meditation. However, most styles we are familiar with today, with their focus on exercise and physical fitness, developed in the 20th century by teachers such as Krishnamacharya, K. Patthabi Jois, B.K.S. Iyengar and Bikram Choudhury.

Definition of Yoga

Hatha is a Sanskrit word that is composed of ha meaning sun and tha meaning moon. These are considered opposites and yoga helps you to harmonize the opposing forces in life. In fact, the Sanskrit word Yoga has its root in the term yuj which means “to yoke” or “to unite.” So yoga balances or harmonizes all opposites, male-female, dark-light, sun-moon, and more to create poise and balance in the body and mind.

Yoga practice is like an adaptogen; it can be both calming and energizing, even at the same time—which many folks have experienced after they come out of a yoga class. They report feeling grounded and focused yet more vibrant and alive.

Types of Yoga

So how many calories does yoga burn? It depends on the style. There are many schools of yoga or particular styles. Among the most common ones are Iyengar, Ashtanga, Flow Yoga, Hot Yoga and Bikram. There are types of non-physical yoga not commonly practiced here in the West, such as bhakti yoga (devotional yoga) or jnana yoga (self study). Also, there are many sub categories or sects, but there’s no need to go into such detail because you will not find these offshoots at your local yoga studio.

When it comes to burning a maximum of calories, you will want to choose the most vigorous types of Hatha yoga with monikers and styles such as core yoga, power yoga, vinyasa, flow yoga, hot yoga, Bikram yoga, advanced, and Ashtanga. With flow yoga, you quickly move from posture to posture rather than holding the poses passively. This can really get your heart rate up quickly. The same is true with Ashtanga yoga, which begins with several series of vigorous, so-called sun salutations. Again, you will work up quite a sweat.

Core yoga, power yoga and advanced classes will also be rather brisk and dynamic. A well-known but controversial teacher named Bikram Choudhury invented Bikram or “hot” yoga in the early 1970s, practiced in rooms heated to 95–108 degrees F. Classes taught by teachers in his lineage will be designated as Bikram while there are also non copyrighted derivatives of this style dubbed Hot Yoga.

Both approaches make most practitioners sweat profusely and lose weight rather quickly. These two styles require very good physical shape to start with, as you are literally exercising in what feels like a sauna. But you can burn loads of calories. How many calories does yoga burn? Find out more below!

15 Benefits of Yoga

Yoga has a multitude of proven benefits that range from psychological and emotional to physical issues.

  1. Burns calories
  2. Improves flexibility
  3. Improves strength
  4. Builds muscle mass
  5. Calms the mind and helps with anxiety
  6. Eases depression
  7. Increases focus and concentration
  8. Improves respiratory system
  9. Boosts immune system
  10. Can protect from future injuries
  11. Prevents cartilage and joint breakdown
  12. Strengthens bones
  13. Amplifies blood flow and circulation
  14. Drains and improves lymphatic system
  15. Can help with pain management

How Many Calories Does Yoga Burn?

Generally, an hour of yoga can burn between 200 and 600 calories. Per a study by Harvard Health Publications, a person weighing 155 pounds will burn circa 300 calories in 60 minutes (or about 100 in 20 minutes), while a person weighing 125 pounds will burn a little less, about 240 calories an hour. Bikram or hot yoga will burn more calories than a “regular” and more moderate Hatha yoga class. Reported numbers range from 477 calories and up per 90 minutes, while flow yoga, vinyasa or Ashtanga can burn almost 600 calories per 1 to 1.5 hours.

Note that Bikram and hot yoga follow a specific series of 26 postures and two breathing exercises that never change, while Ashtanga yoga also follows a highly standardized routine. Other variations allow the teacher to structure things more loosely and individually rather than having to adhere to a predetermined sequence. Many people enjoy the repetitive nature of these styles, however, since they know exactly what to expect and are guaranteed to work up a sweat and get a good exercise.

5 Yoga Poses and Exercises That Burn the Most Calories

What poses burn the most calories? Think about poses that involve the large muscle groups such as the thighs. Effective postures that will get up your heart rate and make your muscles burn are Warrior poses, such as Warrior 1, 2 and 3. These standing poses work all muscles of the body. Also consider doing so-called Sun Salutations, which incorporate Plank pose, which you can also do by itself or in combination with other postures. Chair pose is also a great pose for burning calories and strengthening the thighs while toning the whole body.

Sun Salutation

This is a highly structured sequence of poses for burning calories. Here’s one classic variation called Sun Salutation A. Stand with feet hip distance apart or heels and toes touching. Arms are resting at your side. Inhale the arms out to the sides and up, palms touching. Gaze up. Exhale and bow forward into a forward fold, leading with the chest.

The arms reach toward the ground or your shins. Inhale, lift the chest, and gaze up. Exhale and step into plank (pushup position). Inhale and exhale, lowering the body flat all the ay to the ground. Inhale into Cobra pose, lifting the chest with the strength of your belly and your arms, exhale into Downward-facing Dog (This pose looks like an upside down letter V). Hold this pose for five deep breaths.

Inhale and exhale, stepping both feet forward into a forward fold. Inhale lift the chest, keeping the hands on the ground or on your shins, and exhale, then bow forward again. Inhale the arms out to the side like airplane wings and all the way up and overhead, exhale lower the arms to your side or bring the palms together at the heart in Namaste position. Repeat five times.

Plank Pose

Come into a traditional pushup position, arms elbow distance apart, legs hip distance apart. Make sure your low back and pelvis are not sagging but parallel to the floor. Draw the belly button back toward the spine, lift out of your wrists and shoulders and hold. Breathe deeply for one minute.

Warrior 1

Stand with feet hip distance apart. Step right foot forward into a lunge with the front leg bent 90 degrees, knee directly over ankle. Inhale arms straight up and hold for thirty seconds while breathing deeply. Repeat on the other side.

Warrior 2

Stand with feet hip distance apart. Step right foot forward into a lunge. Position feet so that you could draw a straight line from the arch of the front foot to the heel of the back foot. Angle back foot 45 degrees. Come into a lunge with the front leg bent 90 degrees, knee over ankle. Inhale arms straight out to the side, move head to the right gazing across the middle finger of your right hand, and hold for thirty seconds while breathing deeply. Repeat on the other side.

Warrior 3

Start standing with feet hip distance apart. Inhale and exhale as you lean forward, extending the right leg straight in the air behind you, foot pointing straight down, until the leg is parallel to the floor and the hips stay level. The arms can be held out to the side like airplane wings to balance more easily, or reach forward, palms touching, parallel to the ground. Hold for 30 seconds and breathe deeply. Repeat on the other side.

Chair Pose

Stand with feet hip distance apart or feet touching and parallel. Inhale the arms out to the side and up and exhale as you bend the legs and squat as though you were sitting at the edge of a chair. Breathe and hold. As you exhale, inch a little deeper into the squat. You can keep the arms straight up or bring the palms together overhead and touching while gazing up at your hands.


Yoga does wonders for your health. It’s by no means a miracle cure, but unlike many other exercise modalities, it has a host of incredible health benefits. It’s a great alternative to lifting weights and other sports, and we highly recommend that you supplement your exercise regimen with some yoga poses. So rather than giving up running, tennis, karate or swimming, add yoga to your life to avail yourself of all of its advantages that will make your existing workouts more effective and improve your health and well-being.

But you can certainly stay healthy, slim and vibrant doing yoga exclusively, especially now that we’ve answered the burning question, “how many calories does yoga burn?” In short: more than you think! More precisely, enough to keep you in perfect life-managing shape. Namaste!