GOMAD (gallon of milk a day) diet involves consuming one gallon of milk (whole) throughout the day and the regular food intake. This bulking strategy intends to increase muscle mass for weightlifters quickly.

Imagine drinking a full gallon of milk daily! Is it even possible? It becomes fascinating for people building up their muscle mass to adopt this diet. Taking this amount of milk will increase your calorie intake significantly. Isn’t it amazing? For instance, 3.7 liters or one gallon of milk (whole) provides 2400 calories, 127 grams of fat, 187 grams of carbs, and 123 grams of protein. Are you a weight lifter seeking to follow this diet, and you don’t know how to go about it?. Fortunately, this article will explore on pros and cons of the GOMAD diet.

The constituents of one gallon of milk

An entire gallon of fat offers approximately 2400 calories, 127 grams fat, 123 grams protein, 187 grams carbohydrate. GOMAD diet supports people acquiring weight easily. Since milk does not have fiber, it becomes easier to consume 2400 calories instead of chewing. However, foods containing fiber causes satiety which is helpful for people seeking to shed weight. The following are required when aiming to acquire 2400 calories from solid diets: 640 calories provided by 2 avocados, 616 calories offered by rice (3 cups), 813 calories delivered by mixed nuts (1 cup), and 346 calories supplied by chopped chicken (1 1/2 cups). GOMAD diet is time friendly and more attractive than 16 cups or one gallon of milk with the above foods, thus a better choice.


  • Taking a single gallon of milk takes less time than consuming 2400 calories.
  • This diet provides a shortcut to achieve your goals
  • GOMAD diet is suitable for bodybuilders or weightlifters

Weight gain

Suppose an individual has a skinny body and has no hope of gaining weight because of genetics or metabolism, attempt this diet. The diet guarantees weight gain within a few months, provided you stick to it. Truly, the GOMAD diet is the most convenient strategy for increasing weight since its rich in calories.


Analytically, the weight attained from the GOMAD diet is 40% fats and 60% muscle. Scientifically, it is difficult to gain muscles without gaining fat. Thus, this diet is suitable for bodybuilders or weightlifters. Fortunately, milk contains the best variety of proteins responsible for muscle gain.

Genetic reason or metabolism

Certain individuals cannot gain weight regardless of their efforts. Slim people tend to assume that they have a slow metabolism or some genetic limitation regarding their bodies. Adopting the GOMAD diet clears your assumptions and gives you a healthier body.


  • GOMAD can lead to uncomfortable gastrointestinal effects like diarrhea, nausea, and bloating.
  • You have to carry milk during the day since it is challenging to drink this amount of milk three or two times.
  • Usually, a single gallon of milk has about 73 grams of saturated fat and 1680 milligrams of sodium, beyond the proposed daily amount.

Cancer risks

Nutritionists suggest that high dairy consumption is linked with tumor growth, one of the primary contributors to cancer. Researchers established that high cheese, milk, dairy calcium, and dairy products elevates prostate cancer risks. Although calcium is healthy, the source is limited to dairy products. This is because calcium obtained from dairy might elevate prostate cancer risks.

Bones’ weakness

High milk consumption weakens body bones, even when it is required to support them. A high intake of proteins results in osteoporosis. As a result of the body pulling calcium from the blood to neutralize acidity caused by protein, it weakens the bones.

Heart disease

The institutes dealing with cancer claim that dairy products are rich in saturated fats, which escalates bad or LDL cholesterol, a risk factor for coronary heart. Nutritionists and doctors found that the GOMAD diet elevates heart disease risks.

Rich in saturated fats

A single gallon of milk is rich in saturated fats and sodium beyond the daily allowed amount. Besides this, it still contains 80 grams of saturated fat.

Acne problems

Researchers discovered that high consumption of dairy products elevates testosterone amounts. Following the GOMAD diet for one month does not cause acne. However, it results in acne and skin problems when consumed for long.

GOMAD safety

A full gallon of milk offers significantly high amounts of particular nutrients, which is not always important. In harmony with dietary rules, this diet provides 1920 milligrams of sodium, especially for Americans and 83% of the proposed limit.

Rich calcium

According to research, most Americans do not acquire enough calcium. One gallon of milk provides 4800 milligrams, superseding the daily proposed 1000 milligrams for many adults. However, excess daily consumption of calcium can be harmful. Researchers explain that people between 19-50 years should avoid consuming 2500 milligrams of calcium daily, which has elevated cases of kidney stones and kidney malfunctioning are rising. Also, excessive calcium consumption escalates heart disease and prostate cancer risks, although more research should be conducted. In this regard, a 2014 study demonstrated that high amounts of milk affect bone health.

Digestion problem

Taking a liter of milk (whole) daily for a limited time might not have much harm to your health, such as diarrhea, nausea, and bloating. Unfortunately, these effects are experienced by people who have no allergy to milk protein or are lactose intolerant. Besides convenience, this indicates that the DOMAD diet can interrupt your daily life since drinking sixteen glasses of milk daily is challenging and can lead to discomfort.


Incorporating a single gallon of milk into your daily meals specifically targets calories required for weight gain and promotes muscle building, but this does not guarantee the safety of the GOMAD diet. Since the body cannot store excess calories simultaneously, the remaining are deposited as fat. Contrastingly, a better time-friendly and well-planned diet for long can support weight gain where muscle mass produces most of them. As you are considering this diet, please take note of the side effects we have outlined. Thus, developing healthier habits with long-lasting is always better. Ensure that before subscribing to the GOMAD diet, you seek medical consultation.

Barbara Santini

Barbara is a freelance writer and a sex and relationships adviser at Dimepiece LA and Peaches and Screams. Barbara is involved in various educational initiatives aimed at making sex advice more accessible to everyone and breaking stigmas around sex across various cultural communities. In her spare time, Barbara enjoys trawling through vintage markets in Brick Lane, exploring new places, painting and reading.

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