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Does the GOMAD Diet Work? (Benefits & Drawbacks)

Updated: Aug 15, 2023

The GOMAD (gallon of milk a day) diet is exactly what it sounds like; a routine in which you consume a gallon of milk a day. This isn't a diet on its own but rather an addition to your diet.

GOMAD is typically used by bodybuilders during their bulking phase. The regimen involves drinking a gallon of whole milk every day until you achieve your target weight.

Usually this can last anywhere from 2 weeks to several months.

If your goal is to gain weight, the GOMAD diet works well. Milk is loaded with calories and contains a mix of fats, protein, and carbohydrates, all of which are useful for gaining weight and supporting muscle growth.

However, scepticism about its effectiveness has arisen.

In this article, I'll discuss the evidence for and against this diet and conclude whether it is beneficial or not.

Nutrition in 1 Gallon of Milk

A gallon of whole milk typically provides the following. (2)

  • 2,400 calories

  • 187 grams of carbohydrates

  • 127 grams of fat

  • 123 grams of protein

It's no surprise that the GOMAD diet is useful for people who want to gain as much weight as they can as quickly as they can.

Liquid calories don't make you feel as full as solid food does, meaning it is much easier to drink this amount of calories than it would to eat that amount.

Whole milk also lacks in fibre content, making it much easier to drink more calories. This is unlike food which contains more fibre which fills you up and provides no calories.

man drinking milk


It takes less time to drink a gallon of milk than it does to consume 2,400 calories via food.

This diet can help you attain your weight gaining goals quickly and easily, which is why it is perfect for weightlifters and bodybuilders.

This is good but drinking that much milk must have negative consequences, right? Let's take a look at the adverse effects of the GOMAD diet.

Is It Safe?

A gallon of milk has very high concentrations of some nutrients. However, this isn't necessarily a good thing.

1 gallon of milk contains roughly 1,900 mg of sodium, which is 83% of the daily recommended maximum. That's a lot of sodium, especially since this is in addition to your regular diet.

A gallon of milk also contains roughly 80 grams of saturated fat. That's about 400% of the daily recommended amount.

There is also the risk of other adverse effects, such as the following.

Stomach Discomfort

Even if the GOMAD diet causes no adverse health effects, it may still cause unpleasant gastrointestinal symptoms that might appear as soon as you start the diet.

  • Bloating

  • Nausea

  • Diarrhoea

  • Stomach pain

  • Cramps

That's a list of possible gastrointestinal symptoms, even those who do not have lactose intolerance or a milk protein allergy have these symptoms.

Calcium Overdose

A gallon of milk a day provides about 4,800 mg of calcium, 1,000 mg per day being the limit for most individuals. A regular consumption of this mineral at such a high level might be dangerous.

Men and women between the ages of 19 and 50 should not ingest more than 2,500 mg of calcium each day. There may be a risk of reduced kidney function and an increased risk of kidney stones.

Some evidence suggests that persons who ingest a lot of calcium also have a higher risk of prostate cancer and heart disease, but further study is required.

Also, too much milk may even have a negative impact on bone health. (1)


GOMAD may cause bloating, nausea, diarrhoea, stomach pain, and cramps, which are all unpleasant gastrointestinal symptoms.

Because it's difficult to eat this much milk in two or three sittings, you'll need to take milk with you throughout the day.

A gallon of milk is very high in saturated fat and sodium, both of which are much beyond the daily recommended limits. This can possibly lead to an increased risk of several adverse diseases.

Should You Use GOMAD?

Aside from the stomach discomfort, GOMAD may affect everyday living. Prepare to bring milk with you throughout the day, since drinking all of this milk in a short amount of time is very difficult.

The GOMAD diet helps you gain weight, some of it will be muscle mass, but most of the weight gain will be fat.

This diet will fulfil your caloric needs for muscle growth. However, this does not mean it is a good idea. It comes with several risks and is not as good as real varied food.


This section contains links to research, studies, and sources of information for this article, as well as authors, contributors, etc. All sources, along with the article and facts, are subjected to a series of quality, reliability, and relevance checks.

Real Muscle primarily uses high-quality sources, such as peer-reviewed publications, to back up the information in our articles. To understand more about how we fact-check and keep our information accurate, dependable, and trustworthy, read more about us.

This evidence based analysis on the GOMAD diet features 1 reference, listed below.

1. Michaëlsson K, Wolk A, Langenskiöld S, BasuS, Warensjö Lemming E, Melhus H et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ. (2014)

2. Wikipedia. Milk. ✔

Citations with a tick indicate the information is from a trusted source.


The information provided in this article is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of a physician or other competent professional before following advice or taking any supplement. See our terms and conditions.

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