Why milk works for weight gain
People who struggle to gain weight usually have the same problem: they feel full long before they have eaten enough. Liquid calories get round that. Milk also brings high-quality protein (both whey and casein), calcium and a little natural sugar, and it is cheap and easy to find.
The old milk diet writers noticed this a century ago. Bernarr Macfadden wrote that thin people on milk “may expect to gain anywhere from one to seven pounds a week”. Modern experience suggests the lower end of that range is more realistic. You can read his chapter on weight in Chapter II.
How much to drink
| Daily milk | Extra calories (approx.) | Extra protein (approx.) |
|---|---|---|
| 500 ml | 320 | 17 g |
| 1 litre | 650 | 33 g |
| 1.5 litres | 970 | 50 g |
| 2 litres | 1,300 | 66 g |
Start at 500 ml and build up over two weeks. Jumping straight to large amounts is the most common reason people give up.
Which milk to choose
- Whole milk: the most calories per glass; best for most people trying to gain
- Semi-skimmed: fewer calories but still good protein; useful if you gain fat too quickly
- Lactose-free: same nutrition, easier on the stomach for people with lactose intolerance
- Goat’s milk: similar calories; some people find it easier to digest
Best times to drink it
- With breakfast, when appetite is often lowest
- Within an hour after training, to support muscle repair
- Before bed, where the slow-digesting casein is handy
- Between meals, rather than instead of them
Three easy high-calorie milk shakes
Banana and peanut butter (about 620 kcal): 400 ml whole milk, 1 banana, 2 tbsp peanut butter, 1 tbsp honey.
Oats and dates (about 550 kcal): 400 ml whole milk, 40 g oats, 4 dates, a pinch of cinnamon.
Turmeric and almond (about 330 kcal): 300 ml warm milk, 1 tbsp almond butter, ½ tsp turmeric, a little black pepper and honey.
A few tips
- Sip, don’t gulp. Macfadden’s advice to drink slowly genuinely helps with bloating.
- Keep eating vegetables and fruit, as milk has no fibre or vitamin C.
- Lift weights. Without training, extra calories mostly become fat.
- Weigh yourself weekly, at the same time of day.
Who should take care
Speak to a doctor first if you have kidney disease, heart disease, diabetes, high cholesterol or a milk allergy, or if your weight loss was unexplained. Losing weight without trying can be a sign of illness and is worth checking.
For a more aggressive approach, see the GOMAD diet. For the full historical method, see the milk diet explained.
This article is general information, not medical advice. Please speak to your doctor or a registered dietitian before making big changes to your diet.