The 75 Hard challenge, a program for building mental toughness and discipline, requires participants to select a dietary plan and follow it without deviation for 75 days. This strict adherence—no cheat meals and no alcohol—is a cornerstone of the challenge, but it leaves many people asking: what diet is the right one? The answer isn't a one-size-fits-all solution but a personal decision based on individual goals, preferences, and health needs. The key is selecting a sustainable, whole-foods-based approach that provides the necessary energy for the two daily 45-minute workouts.
The Core Rule: Choose Your Diet and Stick to It
Unlike other fitness challenges, 75 Hard doesn't dictate a specific meal plan. Instead, it provides the framework of discipline. By choosing your own diet, you take ownership of your health journey. Once you make a selection, you must remain steadfast for the entire 75 days. The founder, Andy Frisella, emphasizes that compromising on the rules, including diet, opens the door to quitting. This strictness is the primary mechanism for cultivating mental fortitude. This means no spontaneous ice cream, no celebratory drinks, and no excuses. The diet you choose must be robust enough to support your activity level and mental stamina without being so restrictive that it causes burnout or nutritional deficiencies. This is a long game, and the goal is to build long-term, healthy habits, not just finish a temporary challenge.
Popular Diet Options for 75 Hard
Several well-regarded dietary approaches align well with the 75 Hard framework, provided they are followed strictly. Consulting a healthcare professional before beginning any new diet is always recommended.
Clean Eating
Clean eating focuses on consuming whole, unprocessed foods while avoiding refined sugars, unhealthy fats, and artificial ingredients. This is a flexible and highly sustainable approach that is excellent for fueling a high-activity lifestyle. A clean-eating plan for 75 Hard would include:
- Lean proteins: Chicken, fish, tofu, legumes, and eggs.
- Complex carbohydrates: Brown rice, quinoa, millets, oats, and whole wheat.
- Healthy fats: Avocados, nuts, seeds, and olive oil.
- Lots of fresh fruits and vegetables.
The Mediterranean Diet
Widely praised for its health benefits, the Mediterranean diet emphasizes fresh produce, whole grains, healthy fats (especially extra virgin olive oil), and lean proteins like fish and poultry. It is well-researched and non-restrictive, providing a balanced, heart-healthy foundation. For 75 Hard, the only modification is the complete elimination of alcohol.
Ketogenic (Keto) Diet
The keto diet is a high-fat, low-carbohydrate plan that shifts the body's metabolism toward fat-burning. While effective for weight loss, its low-carb nature can make fueling intense workouts a challenge for some individuals. A strict keto approach for 75 Hard would eliminate all sources of sugar and high-carb foods like grains and fruits.
Paleo Diet
Inspired by ancestral eating, the Paleo diet focuses on whole, unprocessed foods like fruits, vegetables, eggs, lean meat, fish, and nuts. It excludes dairy, grains, and legumes, making it a restrictive but clean option.
Diet Plan Comparison for 75 Hard
| Aspect | Clean Eating | Ketogenic (Keto) Diet | Mediterranean Diet |
|---|---|---|---|
| Focus | Whole, unprocessed foods | High fat, very low carb | Fresh produce, whole grains, healthy fats, lean protein |
| Key Foods | Lean protein, whole grains, fruits, vegetables | Meat, eggs, high-fat dairy, low-carb vegetables, nuts | Fruits, vegetables, legumes, whole grains, olive oil, fish |
| Carbs | Complex carbohydrates from whole grains, fruits | Very limited; carbs from non-starchy vegetables | Moderate; from whole grains and fruits |
| Fats | Healthy fats from nuts, seeds, avocado, olive oil | High fat; includes butter, oils, and high-fat dairy | Healthy fats, especially extra virgin olive oil |
| Pros for 75 Hard | Balanced energy, highly sustainable, less restrictive | Rapid initial fat loss, clarity from no sugar | Sustainable, heart-healthy, balanced macros |
| Cons for 75 Hard | Can be hard to define 'processed' | Can cause low energy during workouts, difficult for some | Strict no-alcohol rule goes against traditional advice |
Building a Sustainable 75 Hard Diet
Regardless of the diet you choose, success on 75 Hard hinges on meticulous planning and consistency. Here are a few strategies to ensure you stay on track:
Meal Prepping is Your Secret Weapon
Given the two daily workouts, time can be a constraint. Meal prepping is vital for ensuring you always have a compliant meal ready, preventing impulsive, unhealthy food choices. Spend a few hours on the weekend planning your meals and snacks for the week.
Prioritize Macronutrients for Fuel and Recovery
With the intense physical demands of the challenge, you must fuel your body correctly. A balanced approach is best.
- Protein: Lean protein is essential for muscle repair and growth.
- Carbohydrates: Complex carbs are crucial for sustained energy, especially around your workouts.
- Healthy Fats: Support hormone production and overall vitality.
Stay Hydrated
The 75 Hard rule requiring one gallon of water daily is non-negotiable. This plays a massive role in supporting your body through the diet and workouts, aiding in digestion, and maintaining energy levels.
Conclusion: The Power of Discipline over Diet Type
Ultimately, there is no single right answer to "what diet should I do for 75 Hard?" The program's design isn't about the specific foods you eat but about the discipline you build by sticking to your chosen rules. By selecting a sustainable, whole-foods-focused diet that meets your body's energy needs, you empower yourself to succeed both physically and mentally. The mental toughness gained from adhering to your plan will serve you far beyond the 75 days. Choose a plan that feels manageable and healthy for you, and remember that consistency is the real goal. For more information on different diet types, consider reviewing resources from trusted health organizations like the Cleveland Clinic.
Example Clean-Eating Meal Plan for One Day
- Breakfast: Oatmeal with fresh berries, nuts, and a scoop of protein powder.
- Snack: Apple slices with a spoonful of almond butter.
- Lunch: Large salad with grilled chicken breast, mixed greens, bell peppers, quinoa, and an olive oil vinaigrette.
- Snack: Greek yogurt with a small handful of mixed seeds.
- Dinner: Baked salmon with roasted broccoli, cauliflower, and sweet potatoes.
