What is GOMAD Diet; How Safe It Is?

The gallon of milk a day (GOMAD) diet is pretty self-explanatory i.e., a daily routine that consists of drinking a gallon of whole milk. This would be in addition to your daily food intake.

Due to milk's high saturated fat and protein content, the GOMAD diet is popular ever since the early stages of bodybuilding in the 1940s and 1950s. It guarantees a fast way of gaining muscular strength and weight. Consuming in a caloric deficit seems to be an effective way to build muscle, although if you eat too little, your body will disintegrate muscle tissue for energy.

Regardless of the fact, experts suggest building muscle to promote overall heart health and strengthen bones, however, the GOMAD diet represents the negative side of weightlifting. Numerous fitness influencers have been taking performance-enhancing drugs (PEDs) in private, even after their negative health impacts, in order to accomplish a muscular, "swole" body shape.

How Does GOMAD Diet Work?

The building of muscle necessitates an adequate caloric intake and protein.  Eating a calorie surplus not just only aids in muscle building but also facilitates strength training which can boost your metabolism since muscle consumes more energy at rest.

Lack of protein also can inhibit muscle building because the macronutrient aids in the repair of muscle fiber tears during workouts. Some people find it hard to eat as much as is actually needed to acquire muscle mass, and drinking calories is often more convenient than eating. A gallon of whole milk consists of 128 g of protein and 2,400 calories.

How Safe is GOMAD Diet?

A gallon of milk provides very high amounts of certain nutrients. But that’s not always a good thing. Consider the 1,920 milligrams (mg) of sodium, 83 percent of the daily recommended limit according to the 2015-2020 Dietary Guidelines for Americans. That’s without eating or drinking anything else.

A gallon of milk also adds up to 80 g of saturated fat. That’s about 400 percent of the daily recommended limit, based on the guidelines. Some experts don’t agree that saturated fat is a nutrient that requires limits.

Not only is the GOMAD eating plan ineffective for long-term muscle building and maintenance, but drinking a gallon of milk per day causes a slew of health issues, some of which are potentially fatal. Too much of anything is always dangerous and poses serious health threats. In this case, as well moderation is the key.