Understanding the 75 Hard Diet Rules
The 75 Hard challenge is a mental toughness program, not a weight loss plan, although physical transformation is a common side effect. The diet rule is a test of discipline, not just nutritional choices. The single, non-negotiable dietary rule is to pick a structured diet plan and follow it with zero alcohol and zero cheat meals for 75 days. If you deviate even once, you must restart from Day 1. This is where the question of sugar becomes complex.
Since the program does not prescribe a specific eating plan, the permissibility of sugar is defined by the diet you choose. The onus is on you to clearly define what constitutes a cheat meal and what type of sugar is acceptable, if any, within your chosen framework. For instance, someone following a strict ketogenic diet would have a clear "no added sugar" rule, while a person on a less restrictive plan might allow for natural sugars from whole fruits.
How Your Chosen Diet Defines Sugar Consumption
- Keto/Low-Carb Diet: On a ketogenic or strict low-carb diet, refined and added sugars are forbidden, as are most natural sugars from fruits. Any consumption of these would be considered a cheat meal and would force a restart. Many people on 75 Hard who opt for a low-carb approach find it safest to avoid all forms of sugar to prevent accidental slip-ups.
- Paleo Diet: The paleo diet, which mirrors the eating habits of early humans, prohibits refined sugars and processed foods. However, natural sugars found in fruits and some vegetables are typically permitted. For a 75 Hard participant on the paleo diet, a piece of fruit would be acceptable, but a sugary dessert would not.
- Clean Eating: A clean eating approach focuses on whole, unprocessed foods and is a popular choice for 75 Hard participants. Under this plan, added sugars and processed foods would be off-limits. Natural sugars from fruit, honey, or maple syrup might be allowed in moderation, but the participant must clearly define the rules beforehand.
- Calorie Counting: If your chosen diet is simply calorie counting, you could theoretically "fit" a small amount of sugar into your daily macros, provided you track it meticulously. However, the strict "no cheat meal" rule means that a planned sweet treat could still be seen as a deviation from the spirit of the challenge, which emphasizes discipline over indulgence.
The “No Cheat Meal” Rule is Non-Negotiable
The most important takeaway is that any sugar that falls outside the boundaries of your self-defined diet plan is considered a cheat meal and is grounds for immediate failure. The program’s intensity comes from its rigid, all-or-nothing approach. There are no exceptions for special occasions, holidays, or small slips. The rule is in place to build mental toughness and consistency, teaching participants to honor their commitments.
Can I have diet soda on 75 Hard?
The answer to this specific question, like sugar, depends on your diet, but some general guidance exists. Some official resources and online communities suggest that because diet sodas contain artificial sweeteners and no sugar, they are not technically a "cheat meal". However, they do not count towards your gallon of plain water intake. Many participants choose to avoid them entirely to focus on whole, unprocessed foods and to break dependence on all types of sweeteners. If you opt to include them, ensure your chosen diet allows for artificial sweeteners.
Navigating Natural vs. Processed Sugar
This is a critical distinction that you must clarify for yourself before starting. A banana, for example, contains natural fructose. Is a banana a "sugar cheat"? Most people would say no, especially if their diet allows for whole fruits. But a candy bar or soda, with added sucrose, is an unequivocal cheat. Your pre-defined rules must explicitly state how you will handle different types of sugar to avoid confusion and potential failure.
Comparison: 75 Hard vs. 75 Soft
For those considering a more flexible approach, the popular alternative "75 Soft" provides a stark comparison on the sugar rule. The table below illustrates the key differences.
| Aspect | 75 Hard Challenge | 75 Soft Challenge |
|---|---|---|
| Diet | Follows a strict, pre-chosen diet with zero deviations or cheat meals. | Adopts a more balanced eating approach with flexibility; moderation is allowed. |
| Sugar | Sugar is only allowed if it fits within the strict rules of your chosen diet. Added/processed sugar is almost always a cheat meal. | Occasional indulgences are permitted, making it easier to incorporate some sweets in moderation. |
| Cheat Meals | Absolutely NO cheat meals. One cheat forces a complete restart from Day 1. | Allows for occasional cheat meals, reflecting a more realistic and less rigid approach. |
| Discipline | Tests extreme, unyielding discipline. Failure is defined by any deviation. | Builds consistent habits but allows for real-world flexibility without the constant threat of a restart. |
Practical Steps for Handling Sugar on 75 Hard
To successfully navigate the challenge with respect to sugar, follow these practical steps:
- Define Your Diet: Before Day 1, choose your nutrition plan. Be specific about what you will and will not eat. Is a spoonful of honey in your tea acceptable? Are all fruits fair game? Write it down.
- Read Food Labels: Become diligent about reading food labels to identify hidden sugars in sauces, dressings, and other packaged goods. Processed foods often contain sugar and are typically excluded from 75 Hard diets.
- Meal Prep: Plan your meals in advance to avoid last-minute, sugary temptations. By having healthy, compliant meals ready to go, you eliminate the temptation of quick, high-sugar options.
- Focus on Whole Foods: Emphasize whole, unprocessed foods like lean protein, vegetables, and healthy fats. This approach naturally minimizes sugar intake and aligns with the spirit of most healthy eating plans.
- Hydrate with Plain Water: Stick to plain water for your gallon requirement. Flavored waters, electrolytes, and other liquid calories are not part of the challenge, though diet sodas might be allowed depending on your personal rules.
Conclusion: Your Rules, Your Responsibility
The answer to "Are you allowed to have sugar on 75 Hard?" is a definitive "it depends." The program's lack of a prescribed diet means you must create your own rulebook, and the program's strictness means any violation of that rulebook, no matter how small, results in a restart. For most participants, the mental and physical benefits of cutting out processed and added sugars are central to the experience. By carefully defining your dietary rules regarding sugar, you can eliminate ambiguity and stay on track for all 75 days. The challenge isn't just about what you eat, but about the commitment and discipline you demonstrate every single day. For more information on the official rules, consider consulting the Andy Frisella 75 Hard resource.
