GM Diet Day 4 Meal Plan: Lose Weight With Bananas and Milk

Good news! You are on Day 4 of the 7-Day GM Diet Weight Loss Program, which means you are stepping closer to your milestone. Today is going to be all about eating bananas and milk, which you badly craved for on the first 3 days of the diet. Is it just going to a 2 ingredient diet? Let us see what the GM Diet Plan- Day 4 looks like, along with the necessary planning and preparation to help you go sail past smoothly.


How to Prepare Your Body for GM Diet Day 4?

GM Diet Day 4 Sample Meal Plan

GM Diet Day 4 Exercises

Foods to Avoid on GM Diet Day 4

Why this Works?

How Will you Feel at the End of GM Diet Day 4?


GM Diet Day 4 Meal Plan: Lose Weight With Bananas and Milk

How to Prepare Your Body for GM Diet – Day 4?:

The fourth day of the GM Diet plan throws some unusual diet choices for a weight loss program! Today, you must prepare your body for a three-ingredient diet comprising of the GM Diet Soup, Bananas, and Milk. You cannot sneak in any other foods, including fruits or vegetables. So, in a way, you must prepare yourself mentally for sticking to a slightly “boring” diet!

However, you need not worry about the responsiveness of the body. Day 1,2, and 3 have already prepared it for an unexpected diet change. So, you are likely to feel active and lighter on Day 4. Also, you are saved from the intense meal preparations since it’s all about banana and milk!

See More: GM Diet Day 3 With Balanced Fruits and Vegetables

GM Diet – Day 4 Sample Meal Plan:

On Day 4, we recommend stocking up on some bananas and milk. Avoid full-fat milk and stick to skim with low-fat percentage. Also, if you are vegan, you can choose plant-based alternatives like oat milk, soy milk, almond milk etc. If you are a banana hater, then choose carbs-rich fruits like mangoes, cantaloupe, kiwi etc.

Like every other day of the program, prepare a good quantity of the GM Soup to consume along with the specified list of foods.

Let us now look into the Sample GM Diet Day 4:


Start your day with one or two whole bananas and a glass of warm skim milk (or vegan milk). You can also slice the bananas thin and add them to a bowl of milk to replace your morning cereals.

Mid-Morning Snack:

You can have 1 banana and 1-2 glasses of water. Keep the snack light and easy on your tummy.


Prepare a milkshake with 1 or 2 bananas and one glass of milk. Some people prefer adding flavors like cocoa powder. So, you can try that too. Make sure you drink the right quantity to satisfy your hunger levels. Have a bowl of GM Diet Soup along with it.

Evening Snack:

Binge on one or two bananas and drink 1-2 glasses of water. Also try frozen banana ice cream, which can be prepared by freezing two bananas and blending them into a smooth paste. Add milk if necessary, but avoid sugar.


Have 1-2 Bananas and a glass of warm milk. You are allowed to consume GM Diet Soup to replenish the energy levels and neutralize your taste buds.


  • The GM Diet 4 Indian version is no different from the original chart, as bananas are abundantly available in India.
  • Be sure to drink the right amount of water to avoid getting dehydrated.
  • Try to restrict the number of bananas to 6 (small) and 4 (Big) (Partition the fruits accordingly throughout the day)
  • No sugar or sweeteners are allowed

GM Diet – Day 4 Exercises:

Since you are eating a carbs-rich diet on the fourth day, you can take up moderate-intensity workouts. Start hitting the gym or go for brisk walking, jogging, yoga etc. You can also practice some breathing exercises to cleanse your body and mind. Intense exercises are not recommended, as your body may not be prepared for it yet.

Foods to Avoid on Gm Diet – Day 4:

You have a long list of foods to say NO to on the fourth day of the GM Diet plan:

  • Fruits
  • Vegetables other than those specified for GM Diet Soup
  • Whole Milk
  • Grains
  • Lentils
  • Legumes
  • Dairy other than skim milk
  • Eggs
  • Meat
  • Alcohol
  • Sugar, Artificial Sweeteners

Why this Works?

Experts who designed this diet state that, the first 3 days are filled with fiber-rich foods that can expel the toxins and even the key minerals. Nutrients like Sodium and Potassium are lost in this detox process, and it’s important to supply them back to the system. On day 4, you are doing just that by consuming bananas throughout the day. Drinking fortified milk can give a quick boost of Calcium and Vitamin D to the body.

How Will You Feel At The End of GM Diet – Day 4?

Many people who took up the GM diet program opined that Day 4 is a real test to perseverance. Eating an all-day banana and milk diet is not easy, especially after getting used to tasty fruits and roasted veggies on the previous days. However, don’t give up yet, as the meals will get better in the coming days and so will your weight loss results!

You are likely to feel more active, energetic, with no headache on this day. This is a good sign that the body is getting used to the change and responding well.

By the end of GM Diet- Day 4, you will feel much more confident than ever. We are sure you are looking forward to Day 5th of GM Diet, which has some really “good” food for you instore. So, keep your motivation levels steady and wait for the real change to come in the following days!

DISCLAIMER: The content written in this article is purely for the informational purpose(s) only and is not intended to be a substitute for professional medical advice. Before trying out any new diet plan, including the one mentioned in this article, you must seek the advice of a physician or a trained medical practitioner.


1. If Milk is Allowed on GM Diet – Day 4, Can I Have Coffee or Tea Along With It?

Ans: No! Coffee and tea contain caffeine which may interfere with your metabolism and digestion. So, avoid these two beverages. You can drink 1-2 cups of herbal tea or lime juice instead. Do not add sugar or any other sweetener to it.

2. I Feel Like Having Buttermilk on Gm Diet Day 4. Is It OK?

Ans: Some people say that buttermilk works fine on the fourth day of the GM Diet. Just make sure you dilute it well with water. Do not consume Yogurt or curd set with full-fat milk. Remove the fatty, creamy layer to cut down on unnecessary fats.

3. Is Honey Allowed With Milk?

Ans: Although honey is a natural sweetener, it does contain sugars. This is why it cannot be a part of the diet. Try to cut down on your sweet cravings. Instead, think of the possible outcome of the program to divert your mind.