GM Diet Day #1 (Rules & Meal Plan)


day one of GM diet


Have at least 8-12 glasses of water per day


Watermelon/melons, cantaloupe, lime, lemon, kiwi, oranges, apples, blueberries, raspberries, papaya, strawberries & other fruits with low / medium sugar levels


Bananas, cherries, grapes, figs, litchi, mango, pomegranate, tangerines, dried fruits & other fruits with high sugar levels (also avoid oils, and fruit juices at all costs)


On day one, also known as adjustment day, you should focus on getting down the basics. Being the first day, you are required to eat only fruits all day long. Any fruit will do except banana or any other fruit that is high in sugar, starch or potassium (such as grape, lichi or mango).

You are encouraged to eat watermelon or cantaloupe in plenty for its hydrating effect.

The best part?

There are no specifications in quantity and frequency of your meals. You can easily eat pure fruits even 20 or more times a day to make you feel full. You need to drink at least half a gallon of water (around 2 liters) a day.

Just remember this day is the fruits only day to increase your daily intake of antioxidants and vitamins and flush your body of toxins.


DAY #1

This is just our sample meal plan you can try for yourself. However, you can build one that suits you more. Just follow the rules above.

(8:15 – 9:15 AM)

As the first meal of your day, you can have a bowl (around 14 oz / 400 ml) of sliced apples (usually one or two is enough). Apples are a great source of fiber and vitamins that will help you to start your day right. Don´t forget to drink at least two glasses of water.

(10:30 – 11:00 AM)

If you feel hungry before your lunch, I recommend eating a bowl of raw papaya. Again, do not forget to drink two glasses of water.

(12:00 – 1:30 PM)

For a lunch, you can have a bowl of watermelon with two glasses of water.

(4:00 – 4:30 PM)

As a mid-afternoon snack, I recommend you to eat a bowl of raw papaya with two glasses of water.

(6:00 – 7:00 PM)

For a dinner, you can have a bowl of watermelon with two glasses of water.

(8:00 – 8:30 PM)

I do not recommend to eat after dinner. However, if you have to, then you can have a glass of coconut water rich in potassium.

The aim of the day one is to cleanse your body’s digestive system and boost your metabolism. Thanks to this detox period your weight loss over next six days will be easier.


woman with detoxing smoothie


Our most important advice for a day #1 of any restriction based diet is to prepare everything in advance. Purchase groceries and get everything you will need even before you start dieting as going shopping when hungry will end badly for your weight loss efforts.

What is more, you should load up on various nutrients and minerals for at least several days before you begin with any restriction based diet to counterbalance the future losses. Also, try to get used to and practice drinking a lot of water.


Trust me when I say that you can easily get bored on day #1. Eating fruits all day long may sound like a fun idea, but it is not. The trick is to prepare each of your meals to have a slightly different taste. That is why you can create your own meal plan following the rules above.

For example:

You can take things to the extreme for greatest results and eat only melons the whole day (we do not recommend this), but expect boredom level 1 000 000. Or you can prepare each meal from several fruits you have not eaten that day so your taste buds will always get something new.

Food is not the only thing you can get bored of on the day #1. You will be drinking a lot of water as well. If you want to improve its taste, you can add lemon or lime juice to it sporadically.


If you want to succeed with the GM diet, you need to adopt the following mindset: “Expect the best, but prepare for the worst.” You will need a strong willpower to fight the food cravings you will experience on day #1 (these will get milder later on).

If your food cravings are really bad, then try to add fruits rich on fiber to your daily menu. These include apples (with peel), strawberries and raspberries.

Not only that, you may experience nausea and dizziness. You can counterbalance these by adding a fresh lemon or lime juice with a pinch of pink Himalayan salt into your glass of water. Just do not add any sweetener to it.

My last advice for day #1 is to drink first two glasses of water right when you wake up. This way you will delay your hunger pangs a little bit.


girl out of shape running

In general, exercising during GM diet is not recommended as you may feel nausea, fatigue, and dizziness. However, on day #1, some people feel like they can do some mild exercising because of energy and carbohydrates eaten from fruits.

From what I have heard, only some people manage to do some light stretching, spot jogging, and basic Yoga poses on day #1, ideally early in the morning when you still have energy from the day before.

Just don’t do heavy weight workouts. Since you’re following a low-calorie diet, you won’t be having enough strength/stamina to do heavy workouts. Instead, perform simple Yoga poses while on the GM Diet program.

Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit. My pen name is Christine and I want to make this site a great resource for those that want to get fit. Please, keep in mind that this website is for informational purposes only and that you always need to consult your decisions with your doctor.