There is nothing more enticing than fast and extreme weight loss plans with a claim like "Lose 10 pounds in a week".
And in the diet scene, there is no shortage of promises like that.
Take 3-Day Diet known as Military Diet for an example.
It boldly swears their weight loss meal plan helps you lose 10 pounds in mere 3 days.
If you are curious about this diet, we talked more about their 3-day diet meal plans in our 3 Day Military Diet Reviews. Go check it out.
Amongst the crowded pool of diets and weight loss plans that pledge extreme weight loss, I noticed one particular diet is buzzing around social media and growing in popularity much faster than the rest.
The diet is the GM Diet 7-Day Meal Plan.
It's a similar claim to the Military Diet, but with a duration of 7 days.
And it's one of the main items on the meal plan, cabbage soup is quickly showing up on everyone's dinner including those perpetual teenage dieters, for better or for worse.
If you've seen those weight loss programs with cabbage soup, most likely, we are talking about the same weight loss program, the GM diet.
Like the 3-Day Diet, this diet claims it can help you lose not 5 but 10 pounds or more in just one week.
And if you think that's extreme.
Some of their testimonials attest they lost more.
Some attested they lost over 20 pounds in a week on the GM diet.
If that's not a fast weight loss plan on steroid, then I don't know what it is.
And to top it all, no long-term commitment required.
The promise is that you go on for 7 days, and you'll come out 10 pounds lighter.
It's short, fast and easy.
A diet red flag or voice from the heaven, we'll dig in just a bit.
For now, hold your judgment and let's dig in to see who created it, what this diet plan is all about and what's s on your meal plan for those 7 days.
What is the GM Diet?
The GM diet is a low-fat, high-fiber diet that centers around a fat-free cabbage soup.
This cabbage soup appears on your meal plan every day for the entire week, and it's the only thing that you'll eat repeatedly during the entire course of your diet.
It is there to supplement your diet, and you are allowed to consume in unlimited quantities. Or better yet, you are encouraged to eat plenty of it!
In addition to the soup, changing daily, there are other allowed foods you can eat.
As for the quantity, as far as I can tell, it's unlimited.
The rule goes like this.
If it's on the list. You can eat as much of it as you want.
In fact, some warn if you are hungry on this diet, then you are doing it wrong.
I'm doubtful whether that's true, but at least you are allowed to eat whenever you feel hungry.
There are two other additional rules that are also non-negotiable.
- No alcohol
- Drink plenty of water
Who Created the GM Diet?
Rumor has it that the GM Diet was well, created by the U.S. auto giant, the General Motors for the purpose of having a wellness program for their employees.
It's also said that the development of the diet program was done in collaboration with the U.S. Department of Agriculture and the Food and Drug Administration (FDA), with test taking place at the Johns Hopkins Research Centre.
The objective of the diet program is said to be weight loss, but it's also reported that it's also meant to remove the toxins from the body.
What you may also hear is that the GM diet allows your body burns more calories than the calories the foods provide.
And by doing so, it can quickly create a large caloric deficit to enable a drastic weight loss in the 7-day period.
I wish I can validate all these statements, but unfortunately I could not find any solid evidence behind them all.
One thing for sure is this diet has been the talk of the town, and is rapidly becoming the go-to-diet for fast and extreme weight loss over 10 pounds.
At this point, I know you are eager to get to the meat of the post, the 7-Day Cabbage Soup Diet Meal Plan, but first, let me point out what you should expect from the diet and what you shouldn't.
As a proper disclosure of what this diet is and isn't about, I'm including this statement from University of Florida.
Elaine Turner, a nutritional scientist with UF’s Institute of Food and Agricultural Sciences warns that this popular cabbage soup known as GM diet is no way to achieve permanent weightloss.
She further argues, there is nothing magic about miraculous cabbage soup, and that it's physically impossible to lose 10 to 15 pounds of fat in a week.
Any weight you may lose from the diet is mainly water weight that will most likely come right back.
For those on a search for how to lose weight fast, this distinction between losing water weight and actual body fat is an important concept. And understanding what you'll most likely be losing with the diet of your interest serves you well and helps you make the right dieting decision.
When you step on a scale, it measures everything in your body including fat, muscles, bone, organs, bodily fluids, water and glycogen.
Cynthia Sass, MPH, RD explains on ABC News "the last three (fluid, water, and glycogen) can shift quickly and drastically when you change your diet. Low-carb, high-fiber diets in particular (like this cabbage diet ) trigger the loss of glycogen and water stored with it."
And it can quickly show on your scale as a drastic weight loss.
That's because just two cups or 16 oz of water weight one pound.
Now, losing your body fat is a much slower process and hard to be an overnight success like shedding water weight.
Many scientists have concluded that it takes a deficit of 3,500 calories a week to burn off one pound of fat.
When embarking on a new weight loss journey, using a scale that not only measures your weight but also your body fat percentage can help clear up distortion that comes with weight loss.
And remember that a body that's leaner (less body fat), more toned, and well maintained may weigh more, but looks slimmer, healthier and glowing than a body that's thinner, fabby, dehydrated and un-cared for.
With that said, let me introduce you the GM Diet 7-Day Meal Plan (that will help you shed tons of water weight in 7 days).
Notes: This 7-day meal plan is a version that was published by Indiana State University.
Each publisher of the GM diet may have slightly different menu plans.
Day 1: Eat only fruits, except bananas.
This is your fruits and cabbage soup day. Fruits like melons, watermelon and cantaloupe are particularly recommended for the first day.
Day 2: Eat only vegetables. Start your day with a large boiled potato.
This is your vegetables and cabbage soup day.
There is no limit on the type of vegetables you can eat, and you can eat them in abundance. The cooking method is also flexible, but you cannot add oil during the cooking process.
It's strictly vegetables.
Day 3: Eat only fruits and vegetables except bananas and starchy vegetables like potatoes.
Coming from a fruits only and vegetables only day, allowance for both fruits and vegetables may feel like a such a big deal.
You can eat anything you ate on Day 1 and 2, but still no banana. Cabbage soup is still on the menu.
Day 4: Eat only milk and bananas.
It's your soup, milk and banana day. Dr. Axe suggests skim milk for this day, but according to the menu published by Indiana State, it's not restricted to skim milk.
It's recommended that you eat as many as eight banana and drink 3 glasses of milk on this day.
Day 5: Eat only tomatoes (6-8) and protein like fish, chicken and turkey.
It's finally your feast day. You can have your soup, rice, tomatoes and protein of your choice.
According to Indiana State released information, you need to drink 12 glasses of water on Day 5 to clean your system of the excess uric acid you'll be producing.
There are definitely some variations to this menu on the web. Dr. Axe suggests chicken to be without skin and baked and beef to be of antibiotic. Also 6-8 glasses of water seems sufficient according to the doctor.
Day 6: Eat only protein and vegetables except starchy vegetables.
This is another vegetables day, but with beef. You can also eat up to 1 cup of rice and as much soup as you want.
Day 7: Eat only fruits, vegetables, and juices.
This is your last day, and you can finish it off with unsweetened fruit juice, vegetables, rice and cabbage soup.
While Indiana State University doesn't specify what type of rice to eat, Dr. Axe specifically recommends brown rice.
Drink plenty of water to stay hydrated.
7 Day Meal Plan
The only recipe you'll ever need for this diet is the GM diet cabbage soup recipe, known as miraculous soup.
- 23 oz water
- 6 oz large onions
- 2 oz green peppers
- 3 oz whole tomatoes
- 1 oz cabbage
- 1 oz bunch celery - add herbs and seasoning as desired
To make a few days worth of cabbage soup, simply multiply its ingredient amount.
Pour all contents in a large pot or slow cooker and boil/simmer until cooked.
To spice things up, adding hot sauce to taste is allowed.
Is the GM cabbage soup diet safe?
Any diet long or short, the most important question you should be asking is safety.
Is it safe to do the GM diet for 7 days?
To answer that, I'll borrow the expertise of Harvard Health Publications.
According to their article "Diet and Weight Loss", "the best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for your waistline."
Keeping this in mind, let's take a look at how good this diet is to our body, not just our waistline or weight on a scale but our overall health.
For our body to properly function, we need minimum energy input and adequate nutrients.
This diet obviously fails on both accounts.
- It's not adjusted for your daily calorie needs
- Its macronutrients are not balanced
"Each cup of cabbage soup contains only about 66 calories", according to livestrong.com.
Even on days that allow consumption of protein, dieters only take in around 1,00 calories per day.
On earlier days, an average daily calorie intake can dip below 800 calories for many dieters. This is far below recommended calorie intake for healthy adults.
For a smaller person, 1,200 calories a day is recommended as a bare minimum, and for any average sized adult, a daily minimum of 1,600 - 2,000 calories a day is recommended.
By any caloric standards, it's too few in calories, and trust me, for your metabolism, that's not a good thing.
This cabbage diet meal plan also lacks in key nutrients and macronutrients, which include proteins, fats and carbohydrates.
In other words, it fails to supply key nutrients your body it needs to properly function.
This is not a diet that can be or should be part of your everyday lifestyle as there are risks to extreme low-carb, low-calorie diet.
In fact, it's recommended you not repeat this diet right after completing your 7 days. Two-week wait time is suggested to fill up on key nutrients before you begin again.
Are there any detox merits?
Whether this cabbage soup diet is a effective cleanse program or not is another debate, but if one detox merit we are to point at, it's the cabbage in the miraculous cabbage soup.
JJ Virgin, Fitness/Nutrition Expert, Author of NY Times Bestsellers The Virgin Diet & JJ Virgin's Sugar Impact Diet talks on Huffington Post Healthy Living the "detox benefits of cabbage".
She writes, "cabbage the cruciferous vegetables does double detox duty. Its diuretic properties help rid your body of excess liquid, carrying toxins along with it."
Like other cruciferous vegetables, cabbage helps your liver break down toxins so they can be easily flushed, she adds.
Besides the cabbage's detox merit, Weber State University points out a nutritious element of the cabbage soup.
They write, "The soup is a nice source of fiber, calcium, foliate, iron, magnesium, manganese, niacin, potassium, riboflavin, thiamin and enzymes A, B6, C, and K. ".
In any case, limitations of this diet are not necessarily the cabbage soup itself, but its inadequate supply of calories and nutrients and minerals our body needs for proper functioning.
The bottom line is any diet that cuts your calorie intake drastically will more likely to cause a weight loss.
However, it'll most likely be water weight you are losing and expect it to come back when you begin to eat normal again.
If you are looking for long-term results, consider a healthier, permanent approach to weight loss.
Here are healthy weightloss tips along with workout programs that will work to lose your body fat and safely gets you in shape without losing sanity!
Especially for those with special health conditions like diabetes, consult with your physician before starting this or any diet.