An Insight Into Milk & The GOMAD Plan

GOMAD is an acronym for Gallon of Milk a Day, and lets make no bones about it, it’s a fad diet…but a fad diet of a different kind. GOMAD aims to increase bulk and overall body weight via the consumption of copious amounts of full fat milk, a gallon (4 litres) to be exact. A gallon of milk is to be drank for approx 1-2 months, or many suggest until you meet your target weight.

Now I am by no means a proponent of GOMAD, but nor am I against it necessarily. Yes a gallon of milk is a sure fire way of getting calories down you, and the composition is high in protein, but on the flip side…it’s also high in fat! Yes, milk is high in protein, including unique proteins and peptides which may reduce inflammatory stress such as that in arteries, and reduces hunger. Considering milk contains saturated fat, it’s strange then how it has been seen to increase HDL (good) cholesterol in the blood, the type of cholesterol that is thought to be cardioprotective. Many people say that there are no health implications to consuming a gallon of milk, but current guidelines suggest that dairy (milk, cheese, yoghurt etc) should make up approx a sixth of your daily calorie intake, so whether these health benefits are still present when drinking a gallon of the white stuff a day is unclear (Allen, 2013)!

So by all means try GOMAD, but do acknowledge the holistic implications of consuming that much fat, and be sure to maximise the nutritional value of the rest of your diet when doing so!


Allen, L. (2013). Nestle Nutrition Institute. Milk Consumption in Children’s Growth and Development. Retrieved, 4th December, 2013, from

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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