GOMAD Diet: The Definitive Guide (Is Drinking a Gallon of Milk Daily Worth It?)

The GOMAD diet, an abbreviation for “Gallon of Milk a Day,” is a weight-gaining diet program where individuals consume 1 Gallon of Milk a day which is roughly around 4.5L. This adds an extra 2500 calories per day, nearly double the typical daily calorie intake for most physically active individuals thus promoting weight gain.

Drinking a gallon of whole milk every day might sound surprising, but some folks swear by it for gaining weight. After following this routine for a month, people often gain around 5 kilograms or about 11 pounds. Despite criticism from many fitness and health experts, there are still people who believe in the GOMAD approach in the constantly evolving fitness world.

The foundation of the GOMAD diet is the idea that eating more calories than you burn will help you gain muscle.

Let’s talk about the unpopular GOMAD diet – or maybe just a “GO-MAD” diet!

History: Who Started the GOMAD Diet?

In the 1920s, Bernarr McFadden advocated for an all-milk diet, seeing it as the key to muscle mass and improved health. With a background in naturopathy, McFadden significantly contributed to promoting milk as a nutritional powerhouse.

Transitioning to the 1930s and 1940s, Charles Atlas continued the focus on milk’s benefits. Claiming a “special secret” for strength, Atlas recommended regular milk consumption, emphasizing its role as a strength-building elixir.

In the 1940s and 1950s, Peary Rader and Mark Berry embraced the GOMAD (Gallon of Milk a Day) strategy, pairing it with rigorous squatting regimens. Their advice was to drink a gallon or more of milk daily for substantial muscle mass.

Later in the 2000s, Mark Rippetoe popularized the GOMAD approach through “Starting Strength.” Rippetoe’s regimen, featuring a daily gallon of milk and intense compound movements, highlighted milk’s potential for building mass.

Delving further into history, it’s evident that GOMAD isn’t a recent phenomenon, with roots extending centuries back. Early fitness advocates recognized milk’s benefits for muscle growth and overall health.

How Many Calories Are There in the GOMAD Diet?

Nutritional Breakdown of a Gallon of Milk:

• Calories: 2,400
• Fat: 127 grams
• Carbohydrates: 187 grams
• Protein: 123 grams

In addition to being a good source of protein, a gallon of whole milk provides essential nutrients such as calcium, vitamin D, and vitamin B12.

There are a few reasons why the GOMAD method works so well for quickly gaining weight. Since liquid calories are less satisfying than those found in solid food, consuming an extra 2,400 calories from milk is easier. Because fiber has a satiating effect that is advantageous for weight loss, its absence from milk makes it easier to consume compared to alternatives that are solid.

The average daily calorie intake for men is 2,475, while it is 1,833 for women. Adopting the GOMAD diet would lead to a significant increase, approximately doubling the daily calorie intake to about 4,975 for men and 3,666 for women.^[1]

In order to compare the 2,400 calories from milk to the same number of calories from solid food, one would need to consume:

• Grilled salmon fillet (6 oz): ~367 calories
• Quinoa (2 cups, cooked): ~440 calories
• Mixed vegetables stir-fried in olive oil: ~200 calories
• Avocado (1 medium): ~240 calories
• Greek yogurt with berries (1 cup): ~200 calories
• Mixed nuts (1/4 cup): ~200 calories
• Fresh fruit salad (1 cup): ~100 calories

The simplicity and efficiency of drinking 16 cups of milk make it a more appealing and time-efficient option for those aiming for weight gain.

How to Start the GOMAD Diet?

If you’re considering the GOMAD diet, follow Charles Atlas’s recommendation by splitting it into standard 8-ounce glasses and consuming it every 30-45 throughout the day. For those not used to regular milk intake, it’s advisable to introduce it gradually into your diet, starting with smaller amounts and progressively increasing to a full gallon each day.

• Split Consumption Throughout the Day: Divide the gallon of milk into smaller servings to prevent discomfort and enhance nutrient absorption. Consider having it with meals or as snacks between them, spacing out intake throughout the day.
• Meal Pairing: Consume milk in conjunction with balanced meals to ensure a more comprehensive and varied nutrient intake.
• Avoiding Overconsumption at Once: By spacing out milk consumption, you can avoid the challenge of consuming the entire gallon in one or two sittings, making it more manageable.
• Balanced Diet: Emphasize the importance of maintaining a balanced diet alongside GOMAD for overall nutritional health. Incorporate a variety of food groups to ensure a diverse range of nutrients.
• Hydration: Given the high sodium content in a gallon of milk, be mindful of overall hydration. Drink sufficient water throughout the day to maintain proper fluid balance.
• Listen to Your Body: Pay attention to your body’s responses and adjust the pace of milk consumption accordingly. If you experience discomfort, consider reducing the quantity or spreading it out more evenly.
• Consideration for Lactose Intolerance: Individuals with lactose intolerance should be cautious with GOMAD, as the high milk volume may exacerbate symptoms. Adjust the quantity or opt for lactose-free alternatives as needed.

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Pros and Cons of the GOMAD Diet

Pros

1. Time-Efficiency: Drinking a gallon of milk is less time-consuming than consuming the equivalent of 2,400 calories through solid food.
2. Rapid Weight Gain: Effective for achieving quick weight gain, making it suitable for beginners or those with specific weight goals.
3. High-Quality Protein: Milk is a high-quality protein source that promotes muscle growth.
4. Suitable for Weightlifters/Bodybuilders: The diet may work well for individuals engaged in weightlifting or bodybuilding.
5. Less Filling: Milk lacks fiber, making it less filling than solid options.

Cons

1. Gastrointestinal Symptoms: GOMAD can lead to uncomfortable gastrointestinal symptoms such as bloating, nausea, and diarrhea.
2. Inconvenient to Carry: Constantly carrying around a gallon of milk can be inconvenient, as consuming such a large quantity is challenging in one or two sittings.
3. High Sodium and Saturated Fat: A gallon of milk contains high amounts of sodium (around 1,680 mg) and saturated fat (73 g), exceeding daily recommended limits.
4. Fat Gain Over Muscle Gain: This may result in more fat gain than muscle gain, making it less suitable for experienced trainers.
5. Hard to Pair with Regular Meals: Consuming a gallon of milk alongside regular meals can be challenging, affecting overall dietary balance.
6. Not Suitable for Lactose-Intolerant Individuals: GOMAD is not appropriate for people who are lactose intolerant due to the large volume of milk involved.

Does GOMAD Actually Work?

Yes, the GOMAD diet can lead to weight gain, but it may not necessarily result in the desired or healthy type of weight gain thus we do not advise it.

The foundation of the GOMAD diet is the idea that consuming more calories will yield better outcomes, especially in terms of weight gain and muscle growth.

Whole milk contains essential nutrients, including vitamins, minerals, and fats. Milk is a good source of protein, containing both whey and casein proteins. Protein is essential for muscle repair and growth. So the GOMAD diet ensures a substantial daily intake of protein. This surplus is crucial for individuals aiming to gain weight and build muscle.

Even so, there are a number of serious disadvantages to this strategy that might outweigh its advantages.^[2]

An extreme increase in caloric intake causes the body to be in a state of nearly constant digestion, potentially devoting the body’s energy from efficient training to over-digesting.

Additionally, the components of milk might not be compatible with the digestive tracts of some adults, resulting in nutrient deficiencies and upset stomachs. Concerns include the difficulty of controlling increased intake of sodium and saturated fat as well as rapid, unchecked weight gain.

Is the GOMAD Diet Healthy?

Not at all! Research indicates that milk and dairy products help people achieve their dietary needs.^[3] Even though the excessive consumption of anything is not advisable.

Drinking a gallon of milk daily can lead to health issues. It packs high levels of sodium, saturated fat, and calcium, potentially harming kidneys and increasing the risk of cancer and heart disease.

For those lactose intolerant, it can cause bloating and gas. Even without full intolerance, excess milk can disrupt the gut balance, causing digestive problems, fatigue, and headaches. It’s crucial to be cautious about the potential health drawbacks of such extreme milk consumption.^[4]

Milk consumption can be enjoyed in moderation without guilt, as it contributes to meeting nutritional needs and offers a range of health benefits.

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Summing Up

In conclusion, a balanced approach to nutrition, emphasizing whole foods, is crucial for overall health. It’s important to recognize that while moderate milk consumption offers benefits, excessive intake may pose risks to kidney and heart health, underscoring the importance of mindful dietary choices.

There are other, more doable ways to gain strength and muscle mass without having to deal with the possible negative effects of the GOMAD diet.

References

1. Intake of Calories and Selected Nutrients for the United States Population, 1999-2000 https://www.cdc.gov/nchs/data/nhanes/databriefs/calories.pdf
2. Kalle Maijala, Cow milk and human development and well-being, Livestock Production Science, Volume 65, Issues 1–2, 2000, Pages 1-18, https://doi.org/10.1016/S0301-6226(00)00194-9.
3. Willett, W. C., & Ludwig, D. S. (2020). Milk and Health. New England Journal of Medicine, 382(7), 644-654. https://doi.org/10.1056/NEJMra1903547
4. Graczykowska, K., Kaczmarek, J., Wilczyńska, D., Łoś-Rycharska, E., & Krogulska, A. (2021). The Consequence of Excessive Consumption of Cow’s Milk: Protein-Losing Enteropathy with Anasarca in the Course of Iron Deficiency Anemia-Case Reports and a Literature Review. Nutrients, 13(3), 828. https://doi.org/10.3390/nu13030828