The Core Rules: No Alcohol, No Cheat Meals
Unlike many diet plans that allow for moderation or occasional indulgences, the 75 Hard challenge has two non-negotiable dietary rules that are absolute for the entire 75-day period. There are no exceptions, no special occasions, and no compromise. If you break either rule, even once, you must restart the challenge from day one.
No Alcohol, Ever
This is perhaps the most straightforward rule. For 75 days, participants must consume zero alcohol. This includes all forms: beer, wine, spirits, cocktails, and any food or drinks made with alcohol.
The reasons behind this rule align with the mental toughness aspect of the challenge:
- Mental Clarity: Eliminating alcohol can clear up mental fog, improving focus and discipline.
- Empty Calories: Alcohol provides empty calories with no nutritional benefit, which can hinder weight loss and overall health goals.
- Psychological Addiction: The rule is designed to break any psychological or physical dependence on alcohol, reinforcing self-control.
No Cheat Meals, Period
The second absolute rule is the ban on cheat meals. A "cheat meal" is defined as any food item that falls outside the boundaries of the specific, structured diet plan you have chosen for the 75 days. This is where the challenge becomes highly personal, as one person's cheat meal could be another's staple, depending on their diet.
For example, if you are following a vegan diet, a piece of cheese would be a cheat meal. If you have chosen to eliminate processed sugars, a slice of cake or a candy bar would be a cheat meal. The key is consistency and strict adherence to the plan you selected on day one.
The “Choose Your Own Diet” Rule and Its Restrictions
One of the unique aspects of 75 Hard is that it does not prescribe a specific diet. Participants must choose a structured eating plan that is designed with physical improvement in mind. While this offers flexibility, it simultaneously creates a long list of personalized restrictions.
How to Choose Your 75 Hard Diet
To succeed, you must select a diet that you can realistically follow without deviation for 75 consecutive days. Common choices include:
- Clean Eating: Focuses on whole, unprocessed foods while avoiding refined sugars and preservatives.
- Keto: High-fat, low-carb diet to put the body into a state of ketosis.
- Mediterranean Diet: Emphasizes plant-based foods, lean proteins, and healthy fats.
- Paleo Diet: Based on foods presumed to be eaten by early humans, avoiding dairy, grains, and legumes.
- Intermittent Fasting: Restricts food intake to a specific time window each day.
Once you commit to a plan, the foods on your 'forbidden' list are determined. For a clean-eating participant, sugary soft drinks and fried junk foods are out. For a keto follower, bread, pasta, and most fruits would be forbidden.
Common Examples of Foods Typically Prohibited
While the specific list depends on your diet, many foods are commonly off-limits for most structured health-focused plans. These include:
- Refined Sugars and Added Sugars: Candies, cakes, ice cream, sugary beverages like soda, and sweetened cereals.
- Processed and Packaged Foods: Many snack chips, fast food, and frozen dinners are filled with preservatives and additives.
- Fried and Junk Foods: Items like french fries, onion rings, and donuts are high in unhealthy fats.
Adherence Over Compromise
The mental toughness aspect of 75 Hard is centered on the principle of zero compromise. This is a key difference from more flexible or moderate dieting approaches.
Common Excuses to Avoid
- Social Events: Attending a party or dinner where the only options are off-plan is not an excuse. You must make a plan to bring your own food or eat beforehand.
- Cravings: The program is designed to build the mental fortitude to resist cravings. Giving in means starting over.
- "Just one" won't hurt: The philosophy of 75 Hard is that compromising even once undermines the entire mental discipline goal.
What are you not allowed to eat on 75 Hard? Comparison Table
| Item | 75 Hard Status | Why It's Forbidden (If Applicable) |
|---|---|---|
| Any alcohol | ABSOLUTELY FORBIDDEN | Against the core rule, leads to empty calories and mental fog. |
| Cheat meals | ABSOLUTELY FORBIDDEN | Against the core rule of strict adherence and discipline. |
| Fast food | Depends on diet | Most structured diets forbid processed junk food, making it a cheat meal. |
| Fried foods | Depends on diet | Considered unhealthy and high-calorie in most structured plans. |
| Sugary drinks/soda | Depends on diet | High in added sugar; a common ban in clean eating and keto diets. |
| Whole wheat bread | Depends on diet | Forbidden on keto or paleo diets, but allowed on a typical clean-eating plan. |
| Candy and desserts | Depends on diet | Prohibited as a cheat meal if your plan excludes refined sugars. |
Conclusion: The Goal Is Discipline
Ultimately, what you are not allowed to eat on 75 Hard comes down to two simple, but profoundly challenging, rules: no alcohol and no cheat meals. Beyond that, the forbidden list is determined by the specific diet plan you commit to on day one. This extreme level of adherence is the very foundation of the challenge, which focuses on building mental toughness and resilience rather than providing a flexible, long-term diet. Any compromise is viewed as a failure, demanding a restart from the beginning. Success isn't about avoiding specific foods, but about proving to yourself that you can follow through on a commitment without compromise for 75 consecutive days. For many, the mental transformation is far more significant than the physical changes.
For more information on the principles of the 75 Hard challenge, visit Healthline's overview.(https://www.healthline.com/health/fitness/75-hard)
