There are many experts who claim that the GOMAD diet is the perfect option to gain weight quickly, even to equate it with other more extreme methods to gain muscle. This is the reason that has led many people to go on this diet. The GOMAD diet (acronym for gallon of milk a day) is based on drinking 4 liters of milk a day as a mechanism to obtain proteins and fats easily. This amount of milk contains about 128 g of protein and just over 2,300 calories, so it is perfect to increase the intake of calories and protein. Even though this diet can definitely help you gain weight more quickly, is it the smartest way to gain weight? Should you implement it? Leanbiome Secrets
Definitive guide to the GOMAD diet
- How to know if this diet is right for me?
If all you want is to gain weight in any way, the GOMAD diet can work. This involves consuming a large amount of calories and protein by ingesting plenty of milk. However, if your goal is to gain a lot of muscle and little fat without adverse effects, then this diet is probably not for you.
- Is the GOMAD diet the best option to gain weight?
Apparently, it is not the best option. The ideal is to consume some food, which includes proteins to gain muscle effectively , although we know that it is easier said than done for many people, because sometimes they do not have the natural appetite to eat enough calories through others foods.
In this sense, this diet has become for some a good option to gain weight and muscles without having to depend on the intake of other foods.
- What are the main myths of the GOMAD diet?
3.1 The macronutrients in milk are the best for building muscle.
The macronutrients of milk are fairly balanced, so it is sure that it gives you proteins, carbohydrates and fats in relatively equal proportions; However, so do other foods.
3.2 Milk contains the best type of protein to gain muscle
The milk protein has approximately 80% casein and 20% whey, which are fantastic sources of protein to be well absorbed and contain high amounts of essential amino acids, vital for muscle growth. In addition, studies have shown that milk is a good choice as a post-workout food, and therefore very good for muscle building. However, what you may not know is that you can get the same benefits with other types of proteins; such as those of animal origin that most of us like to eat, such as meats, eggs and other dairy products. This type of protein is also digested and absorbed very well in the body and is rich in amino acids.
3.3 Saturated fats in milk increase testosterone levels
At this time, high-fat diets are very popular, especially among young people looking to increase their testosterone levels. Since milk contains approximately 130 g of fat per 4 l, it becomes an easy alternative to acquire a large amount of fat.
However, the problem of acquiring all the saturated fat through milk lies in the following:
- Research shows that a high-fat diet can increase testosterone levels, but its effects are too small to significantly affect muscle building.
- A gallon of milk contains approximately 77 g of saturated fat, and consuming a lot of it can increase the risk of heart disease.
Therefore, a high-carbohydrate diet is more convenient for gaining muscle than a high-fat diet. Also, no one needs to ingest more than 100 g of fat per day to maintain a healthy endocrine system.
3.4 Milk raises insulin levels, accelerating muscle growth
Many people think that higher insulin production equals more muscle growth, and this is not exactly true. The insulin does not directly induce protein synthesis, so that does not help you gain muscle in the same way it does testosterone or even amino acids. It is true that milk has anti-catabolic properties , which reduces the rates of muscle degradation and creates a more anabolic environment in the body. However, you do not need much insulin to achieve these effects, because a small meal other than milk will provide similar benefits to your muscles that insulin offers.
- What is the main problem with the GOMAD diet?
What is not right is the misconception of believing that you’re a little something is good, and then a lot should be better. Ideally, consume a varied amount of food to gain muscle effectively. This means eating a little more calories than you burn (10 to 15% above your total daily energy expenditure), because it will positively influence muscle building. Therefore, drinking more milk to achieve a couple of thousand more calories per day, in addition to your regular meals, is not a good muscle building strategy, unless you burn an extraordinary amount of energy every day.
- How to gain muscle quickly without going to the GOMAD diet?
These recommendations presented below are a simple way to gain muscle:
5.1 Keep a slight excess of calories from 10 to 15%
This percentage of excess is recommended to gain muscle mass. With a surplus of 10 to 15% of the calories you burn each day, you can maximize muscle growth and minimize fat accumulation. Leanbiome Reviews
5.2 Obtain the necessary macronutrients for your body
The calorie count alone does not guarantee success when winning or losing weight . For this we must look at the macronutrients that you are acquiring through the diet in order to ensure an adequate body composition.
5.3 Learn how to make cheat foods intelligently
One of the biggest mistakes that people make is to have a couple of bingeings or tastes per week, with enough food to double or triple the increase in fat. The recommended thing instead is to learn to do it intelligently without negatively affecting your body.
5.4 Have realistic expectations when it comes to increasing your body weight
If you are a young rookie lifting weights, you may have to wait to gain muscle. In general, the first year you can gain from 9 to 12 kg of muscle. If you are a young girl, you can get approximately half of the previous amount.
In the second year, your goal is to win around the middle of the first year, and you can take it half again for the third year. Finally, do not expect to gain more than 1 to 2 kilograms of muscle annually after the third year. Leanbiome
Therefore, the construction of a great physicist requires time and there is no way to avoid it. To do so, it is suggested that you take a well-balanced diet with a well-designed training program.
