The Golden Rule: Pick Your Own Diet, But Stick to It
Unlike most challenges that provide a rigid list of approved foods, 75 Hard is different. Its creator, Andy Frisella, designed it as a mental toughness program, and the diet component is a test of your discipline and commitment. The core rule is simple yet demanding: choose a structured diet that aligns with your goals and adhere to it strictly, with no compromises, for the full 75 days. This means you are responsible for defining your own dietary boundaries. The flexibility is a double-edged sword—it allows for a personalized approach, but it also removes any room for excuses.
How to Define Your 75 Hard Diet
To make your nutrition plan clear and unambiguous, consider the following steps:
- Define Your Goal: Are you looking for weight loss, muscle gain, or simply cleaner eating? Your goals will shape your dietary strategy.
- Choose a Framework: Pick a well-established diet plan that aligns with your objectives. Examples include keto, Mediterranean, or a simple 'no processed foods' approach.
- Write Down the Rules: Create a clear, written list of what is and is not allowed. This eliminates grey areas and prevents on-the-fly decision-making, which can lead to failure.
- Commit Fully: Once you set the rules, there is no deviation. One slip-up, regardless of how small, means restarting the entire 75-day challenge from day one.
What is Strictly Forbidden on 75 Hard?
While the program offers freedom in choosing your diet, it is extremely specific about what you must eliminate entirely. For 75 days, there are two non-negotiable prohibitions:
- No Alcohol: This means not a single drop for the entire 75-day period. According to Frisella, this helps detox your body and improve mental clarity.
- No Cheat Meals: The program leaves the definition of a "cheat meal" up to you, but the spirit is to eliminate foods that sabotage your progress. This usually includes highly processed junk food, sugary treats, and other items that fall outside your chosen diet plan. The rule's inflexibility is intentional, designed to build unshakeable discipline.
Compatible Diets for Your 75 Hard Challenge
Since you are free to choose, here are some of the most popular and effective dietary strategies people adopt for 75 Hard. It's crucial to select one that is sustainable for 75 days and supports your activity level.
- Clean Eating: Focuses on whole, unprocessed, or minimally processed foods. It's a highly flexible approach that prioritizes nutrient density.
- Keto Diet: Emphasizes high fat, moderate protein, and very low carbohydrate intake. This can be effective for weight loss but requires careful planning to fuel intense workouts.
- Mediterranean Diet: Focuses on whole grains, legumes, fruits, vegetables, nuts, and healthy fats like olive oil. Lean proteins like fish and poultry are also central.
- Plant-Based or Vegan: Excludes all animal products. A well-planned vegan diet can provide all necessary nutrients for the challenge.
- Calorie Counting: Involves meticulously tracking calorie intake to ensure a deficit for weight loss or a surplus for muscle gain. The structure of counting ensures adherence.
Comparison of Compatible 75 Hard Diets
| Feature | Clean Eating | Keto Diet | Mediterranean Diet |
|---|---|---|---|
| Primary Focus | Whole, unprocessed foods | High fat, very low carbs | Whole grains, vegetables, fish, olive oil |
| Key Benefit | Nutrient density, reduced inflammation | Fast weight loss, sustained energy | Heart health, well-balanced nutrients |
| 75 Hard Challenge | Requires defining what is 'clean', easy to sustain | Hard to fuel high-intensity workouts due to low carbs | Highly balanced and sustainable for 75 days |
| Potential Challenge | Vague rules can lead to interpretation issues | 'Keto Flu' and recovery from double workouts | Sourcing fresh, seasonal ingredients consistently |
What Your 75 Hard Plate Should Look Like
Regardless of the diet you choose, success on 75 Hard requires fueling your body effectively, especially with two daily 45-minute workouts. A good strategy involves balanced macronutrients and plenty of water.
General Food Guidelines
- Lean Protein: Essential for muscle repair and satiety. Sources include chicken breast, fish, tofu, eggs, and lean beef.
- Complex Carbohydrates: Provide sustained energy for your workouts. Examples include brown rice, quinoa, oatmeal, and sweet potatoes.
- Healthy Fats: Crucial for hormone function and overall health. Incorporate avocados, nuts, seeds, and olive oil.
- Fiber-Rich Foods: Promote digestive health and help you feel full. Load up on fruits, vegetables, and legumes.
Sample Meal Structure (Clean Eating)
- Breakfast: Oatmeal with berries, nuts, and a scoop of protein powder.
- Lunch: Grilled chicken salad with mixed greens, bell peppers, cucumber, quinoa, and a light vinaigrette.
- Snack: Apple slices with peanut butter.
- Dinner: Baked salmon with roasted broccoli and sweet potatoes.
The Role of Hydration
Drinking a gallon (3.8 litres) of water every day is a critical, non-negotiable rule of 75 Hard. This level of hydration supports digestion, energy levels, and overall well-being, which is essential given the rigorous exercise demands. Spreading your water intake throughout the day is key to avoid discomfort.
A Strategic Approach to Your 75 Hard Nutrition
Succeeding with the diet rule isn't just about willpower; it's also about strategic planning. Meal prepping is highly recommended to ensure you always have compliant food options available, especially on busy days. Additionally, consulting a healthcare professional or registered dietitian before beginning can provide personalized guidance based on your individual needs and health status. The program is intentionally difficult, and a well-thought-out nutrition plan is vital for completing the 75 days successfully and healthily.
Conclusion
For those asking what are you allowed to eat on 75 Hard, the answer is more about commitment than a specific food list. You are allowed to eat anything that fits within the structured, goal-oriented diet you choose for yourself. The only universal prohibitions are alcohol and cheat meals. Success hinges on a clear plan, preparation, and the mental resilience to stick to your self-imposed rules without fail for 75 consecutive days. Choosing a balanced, whole-food-based diet will provide the best fuel for your body during this intense challenge, helping to build both mental toughness and physical health.
