If you are skinny and struggling with weight gain, you may have suggestions from many to try the GOMAD diet. But what is a GOMAD diet? Is it beneficial enough to try, Or are they all just myths? GOMAD stands for “Gallon Of Milk A Day” this diet is precise as its name reflects drinking gallons of milk each day for a particular period. It may sound silly to many of you drinking GALLON of milk a day, but individuals claim its positive effect. But is it bad or good? What’s the reality? Let’s move forward to know more about this strange GOMAD diet.
What is a GOMAD Diet?
There is nothing to get confused about; it is as simple as its name. If you are among the individuals who want to have a muscular body in addition to putting on some weight, it could be your option. All you have to do is drink a particular amount of milk every day. It doesn’t matter what type of milk it is or at what time and how many attempts you are completing the whole quantity.
Most individuals prefer whole milk rather than skim milk or 2 percent, as whole milk contains more calories.
Nutrients in Gallon of Whole Milk
A gallon is about 3.8 liters; the following nutrients are present in a whole milk gallon:
- Calories: Apx 2300
- Fat (total lipid): Apx 122 g
- Proteins: Apx 125 g
- Carbohydrates: Apx 178 g
And traces amount of other essential vitamins, such as Vitamin C, D, E, B12, etc, and other nutrients such as :
- Potassium, etc.
Research shows that Consuming milk after exercise aids in muscle building by providing high-quality protein. It is not a big deal if people gain weight fast after following GOMAD Diet. Of course, you cannot eat 2300 calories in a single day but getting the same amount as a drink is relatively easy.
For example, to get 2300 calories, you have to eat about 1800 grams of rice; 100 grams contains 130 calories. In contrast, drinking about 16 cups of milk daily sounds far more accessible and less time-consuming.
There is not enough data on the exact period to follow the GOMAD diet, but most individuals said following it for at least a few weeks is a must to get GOMAD before and after visible results.
Can GOMAD Diet Help Muscle Building?
Many complex builders are advised to follow this diet by some gym instructors; a Gallon of milk a day results in muscle building. It was promoted by a famous Texan strength coach, Mark Rippetoe. He announced GOMAD transformation in his book “Starting Strength.” But he just promoted it, not created it.
So, does it work that way? If so, then drinking this much milk can help you with muscle building. In my opinion, it may be due to testosterone. Testosterone is a male sex hormone responsible for muscle growth.
The GOMAD diet is thought to increase muscle mass and strength by raising testosterone levels.
Saturated fat from milk, particularly whole milk, is a significant reason.
According to several studies, saturated fat-rich diets cause a temporary rise in testosterone levels.
However, some male studies have found that testosterone levels drop after eating a meal high in saturated fats.
Because of this, it is doubtful that a GOMAD diet results in high testosterone levels, and even if it did, the effect would be too little to have an impact on muscle mass.
Still, there is another fact.
A study shows that the role of androgen in your muscle may be more significant than your testosterone level for muscular growth.
There’s no doubt that a Gallon of milk calories helps you grow weight and strengthen your muscles (if one engages in muscle-building physical activity, of course). This does not mean that the GOMAD diet should be your priority or your only option. It has some disadvantages too, let’s see what they are.
GOMAD Diet Disadvantages
Certain nutrients are abundantly present in large quantities in a gallon of milk. However, this isn’t always for the better.
A gallon of milk a day has 4,700 mg of calcium, which is well above the daily limit. This mineral’s high amount could be wrong for you every day. If you’re 19 to 50 years old, experts say you shouldn’t drink too much calcium every day. They say you shouldn’t consume more than 2,500 mg. There are concerns about poor kidney function and a greater risk of kidney stones.
According to WHO, you should consume no more than 2 grams of salt per day. That’s if you don’t eat or drink anything else simultaneously.
High Saturated Fats
In addition, a gallon of milk contains 80 grams of saturated fatty acids. According to the rules, that’s 400% of the daily peak limit.
You might say that if you drink a gallon of whole milk a day for a short time, it won’t disturb your health. But GOMAD weight gain plans can cause many unpleasant gastrointestinal symptoms, and they can start on the very first day.
So never follow such advice blindly; instead, consult an expert to get professional advice. If you have tried tons of plans and nothing goes right, book an appointment with the Best Nutritionist to get the plan that best fits you.
1. How much weight can you put on following the GOMAD diet?
Some individuals claim an increase in body fat percentage of no more than 1% each month. They can gain as much as 30 pounds in a month during some claims.
2. Is a Gomad diet effective for bulking?
If you follow both a strength training regimen and a GOMAD-style bulking diet, you will gain fat.
3. Is the GOMAD diet a good choice?
The 2,300 calories in a gallon of full-fat milk make this an unhealthy choice for anybody wanting to maintain a healthy weight loss regimen.