The 75 Hard program, a mental resilience and discipline challenge, has gained significant popularity due to its straightforward yet demanding rules. At its core, the program is less about specific weight loss tactics and more about building a habit of consistency by adhering to a set of rules without compromise for 75 days. However, the program's flexibility on one rule—following a self-selected 'diet'—has led to widespread confusion, especially concerning the consumption of diet soda.
The Official Stance: Rules on Diet and Hydration
According to the official 75 Hard guidelines, participants must choose a structured nutrition plan and follow it strictly, with no alcohol and zero 'cheat meals'. The program leaves the specific dietary plan open to the participant's discretion. This means if your chosen diet allows for it, then diet soda is not explicitly forbidden. However, the one ironclad rule concerning beverages is the daily water intake. You must drink one gallon of plain, unflavored water every single day. Crucially, diet soda, coffee, or any other beverage does not contribute to this required gallon of water.
The Gray Area: When Diet Soda Becomes a 'Cheat Meal'
The term 'cheat meal' is often debated, but in the context of 75 Hard, it's defined by the rules of your chosen diet. For example, if you are following a keto diet that avoids artificial sweeteners, then a diet soda would be considered a deviation or a 'cheat' and force you to restart the program. The key lies in your initial commitment to a specific eating plan. The moment you choose that plan, you also define what constitutes a 'cheat' for yourself. If you simply commit to 'eating healthy,' you have to be honest about whether diet soda aligns with that goal. While diet soda is calorie-free, many adherents to strict, whole-food-based diets would consider it against the spirit of the challenge due to its processed nature and artificial ingredients.
Potential Health Implications of Diet Soda
While diet soda contains no calories or sugar, its health effects are far from settled, and the information is often conflicting.
- Artificial Sweeteners and Cravings: Some research suggests that the intense sweetness of artificial sweeteners may increase cravings for other sweet or high-calorie foods, potentially leading to weight gain. Your brain reacts to the sweet taste, triggering hunger hormones, which can be counterproductive to managing cravings.
- Link to Metabolic Issues: Observational studies have found an association between consuming high amounts of diet soda and an increased risk of obesity and metabolic syndrome. However, some researchers note that this association may be a result of people who already have poor dietary habits choosing diet soda, rather than the diet soda causing the issues.
- Dental Health: Diet sodas contain acids, such as phosphoric or citric acid, which can erode tooth enamel over time, just like regular soda.
- Gut Health: The effect of artificial sweeteners on the gut microbiome is another area of concern, with some studies suggesting they may disrupt the balance of gut bacteria, potentially affecting blood sugar control.
Comparison: Diet Soda vs. Water on 75 Hard
| Feature | Water (Mandatory) | Diet Soda (Conditional) |
|---|---|---|
| Calorie Content | Zero | Zero |
| Sugar Content | Zero | Zero |
| Nutritional Value | Essential for all bodily functions, hydration, and metabolism. | None. Contains artificial sweeteners and other chemicals. |
| 75 Hard Rule | Mandatory one gallon intake daily. | Allowed only if it fits your specific diet plan. Does NOT count towards water goal. |
| Effect on Discipline | Builds fundamental habit of consistent hydration. | May challenge the mental aspect of prioritizing whole, natural foods over processed alternatives. |
| Potential Health Impact | Universally positive for hydration and health. | Contentious; associated with conflicting health study results. |
Making the Right Choice for Your 75 Hard Journey
Since the decision to drink diet soda is ultimately tied to the specific diet you choose, it requires you to be honest about your personal goals and interpretation of the rules. For some, using diet soda as a stepping stone to cut out regular soda may align with their 75 Hard plan. However, others may find that embracing a truly whole-foods diet, devoid of all artificial sweeteners, is more in line with the mental toughness aspect of the challenge. The purpose of 75 Hard is to remove temptation and make intentional, disciplined choices, and for many, that extends to avoiding processed and artificial products entirely.
Ultimately, if you do decide to include diet soda, remember it is a separate beverage from your mandatory daily water. If your goal is simply to kick a regular soda habit, diet soda can be a bridge. However, if you are looking for the maximum health benefits and a complete reset, eliminating all processed beverages, including diet soda, is the more consistent and challenging path. For a deeper dive into the health implications of artificial sweeteners and diet sodas, resources like Healthline's take on diet soda provide valuable context.
Conclusion: Prioritize Mental Toughness and Goals
While the official rules don't explicitly forbid diet soda, the spirit of the 75 Hard challenge is about making a complete commitment to a healthier lifestyle and building unwavering discipline. The program's founder emphasizes mental fortitude, which is often tested by the very compromises people make, such as seeking loopholes in the diet rules. The best approach is to define your own diet from the outset, and if it includes diet soda, be transparent about that decision. However, to truly embrace the mental challenge, prioritizing water and whole foods will offer the most holistic and transformative experience, aligning with the program's core principles and ensuring you develop the grit to make consistent, positive choices well beyond the 75 days.
