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A donut chart showing which nutrients contribute to the caloric total. There are 116 calories in Lite Milk 98% Fat Free coming from 26% protein, 44% carbs, 30% fat, and 0% alcohol.
- 116
- 5%
- 13%
- Overview
- What’s in a gallon of milk?
- Is GOMAD safe?
- Calcium overload
- Gastrointestinal distress
- The takeaway
Drinking a gallon of milk a day provides about 2,400 calories and may help a person gain weight. It may also have some negative health effects, especially if practiced long term.
The gallon of milk a day (GOMAD) diet is exactly what it sounds like: a regimen that involves drinking a gallon of whole milk over the course of a day. This is in addition to your regular intake of food.
This “diet” isn’t a weight loss plan, but rather a “bulking strategy” for weightlifters looking to add muscle mass in a short amount of time. The idea is to drink a gallon of whole milk every day until your goal weight is reached. This usually takes two to eight weeks.
Overly enthusiastic GOMAD testimonials are plentiful on the internet. But is the diet necessary, safe, and worth possibly unpleasant side effects? Here’s a look at the pros and cons.
A gallon of whole milk provides roughly:
•2,400 calories
•127 grams (g) of fat
•187 g of carbohydrates
•123 g of protein
It’s not surprising that GOMAD works as far as helping individuals put on weight quickly. Liquid calories don’t make you feel as full as those from solid food, so it’s easier to drink an additional 2,400 calories than to eat them.
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.
Calcium is one nutrient most Americans don’t get enough of. A gallon of milk a day delivers 4,800 mg, well surpassing the daily recommendation of 1,000 mg for most adults. Such a high daily intake of this mineral could be harmful.
Experts caution that men and women between 19 and 50 years old should not consume more than 2,500 mg of calcium a day. This is because of concerns about impaired kidney function and an increased risk of kidney stones.
You might argue that drinking a gallon of whole milk a day for a short period of time is unlikely to do much damage to your health. But GOMAD can result in uncomfortable gastrointestinal symptoms that can show up as early as day one.
Among them are bloating, nausea, and diarrhea. These symptoms are even felt by individuals who don’t report lactose intolerance or an allergy to milk protein.
Adding a gallon of milk to your daily diet certainly addresses the caloric excess needed to gain weight and support muscle building (if one engages in muscle building physical activity, of course). But that doesn’t make GOMAD a good idea.
While some of the weight put on as a result of GOMAD will be muscle mass, a significant amount will also be fat. Your body can’t use that many calories all at once, so the leftovers will be stored as fat.
By comparison, a more carefully planned and less extreme diet over a longer period of time can help with a goal of gaining weight, with most of that coming from increased muscle mass.
GOMAD raises the same red flags that starvation diets do: chasing a short-term outcome using unsustainable methods that come with unpleasant side effects. It’s always a better idea to build healthful habits that can last for the long run.
You can use this calculator to work the calorie content (in kcal) for many kinds of milk and milk alternatives, including: Cows milk (1%/skimmed, 2%/semi-skimmed or whole milk) Goats milk (whole) Nut milk – various kinds (sweetened or unsweetened)
Drinking a gallon of milk every day would result in excessive consumption of calories and certain nutrients, like protein. Long-term consumption of too much milk can cause health issues and even increased risk of mortality.
Mar 6, 2022 · 2% Milk Nutrition. Per 8oz Cup: 120 Calories, 5g Fat (3g Saturated Fat), 12g Carbs ( 12g Sugar), 8g Protein. 2% milk was always my go-to growing up. It’s a bit higher in fat, but the 5g of fat per cup make the milk more flavorful and thicker than skim milk.
The GOMAD diet, an abbreviation for “ Gallon of Milk a Day,” is a weight-gaining diet program where individuals consume 1 Gallon of Milk a day which is roughly around 4.5L. This adds an extra 2500 calories per day, nearly double the typical daily calorie intake for most physically active individuals thus promoting weight gain.
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16 Summary. Milk is a staple food of the British diet and provides nutrients which Benefit us throughout life. it plays a key role within a healthy Balanced diet. Varieties of milk. pasteurised Milks. Whole milk has a minimum fat content of 3.5g per 100g. Semi-skimmed milk has a fat content between 1.5 and 1.8g per 100g.
