The 75 Hard challenge, created by entrepreneur Andy Frisella, is a transformative mental toughness program with a strict set of rules that must be followed for 75 days straight. The program's success hinges on rigorous discipline, and the nutrition component is a cornerstone of this mental toughness training. Unlike traditional diet programs that may prescribe a specific eating style, 75 Hard gives you the freedom to choose your own plan. The catch? You must commit to it 100%—no exceptions, no cheat meals, and absolutely no alcohol.
Understanding the Core Nutrition Rules
Before you select a diet, it's crucial to understand the non-negotiable rules governing nutrition during the 75 Hard challenge. Failing to meet any of these daily requirements means starting over from Day 1.
- Pick a Structured Diet: The program does not mandate a specific diet (e.g., Paleo, Vegan, Keto). Instead, you must select a healthy, structured eating plan that aligns with your health and fitness goals. The plan should be well-defined, not a vague promise to 'eat healthy.'
- No Cheat Meals: This rule is absolute. There is no such thing as a 'cheat day' or a single 'cheat meal' during the 75-day period. The purpose is to build willpower and demonstrate complete commitment to your chosen plan. A 'cheat meal' is defined as any food or drink that falls outside the boundaries of your selected diet.
- Zero Alcohol: No alcoholic beverages of any kind are permitted for the entire 75 days. This rule aims to detoxify your body and eliminate the empty calories and mental fogginess often associated with alcohol consumption.
- Drink a Gallon of Water Daily: Hydration is paramount, especially with two daily workouts. You must drink one gallon (3.8 liters) of water every day to support energy levels, aid digestion, and ensure proper bodily functions.
Popular Diet Choices for the 75 Hard Challenge
With the freedom to choose your diet comes the responsibility to pick one that is both effective and sustainable for 75 consecutive days. Here are some popular options often selected by participants.
Clean Eating
This is one of the most common and adaptable approaches. It focuses on consuming whole, unprocessed foods and eliminating refined sugars, unhealthy fats, and artificial ingredients. It emphasizes lean proteins, whole grains, fruits, and vegetables.
- Pros: Highly flexible and sustainable, focusing on overall health improvement rather than strict macronutrient ratios. It aligns well with the goal of fueling your body for two daily workouts.
- Cons: Can be challenging to define, as the boundaries of 'clean' can be subjective. Requires consistent meal prep and mindful ingredient choices.
The Mediterranean Diet
Emphasizing plant-based foods, whole grains, lean proteins, and healthy fats, this diet is well-researched and heart-healthy.
- Pros: Non-restrictive in terms of food groups, balanced in macronutrients, and supported by extensive scientific research. It naturally excludes many processed and sugary foods.
- Cons: May be a lifestyle change for some, requiring a shift away from high-red-meat or dairy consumption.
The Ketogenic (Keto) Diet
A high-fat, very low-carb diet that forces the body into a state of ketosis, where it burns fat for energy.
- Pros: Highly effective for rapid weight loss and fat burning. Can provide stable energy levels once adapted.
- Cons: Very restrictive and can be difficult to sustain for 75 days. It's often not recommended for athletes or individuals doing intense workouts without careful management, as carbs are crucial for fueling high-intensity exercise.
The Paleo Diet
This plan mimics the diet of hunter-gatherer ancestors, focusing on lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, and dairy.
- Pros: Eliminates many processed foods and focuses on nutrient-dense options. Can improve digestive health and energy levels.
- Cons: Can be expensive and socially isolating. The strict exclusion of entire food groups may lead to nutrient deficiencies if not planned carefully.
Comparison of Popular 75 Hard Diet Approaches
| Feature | Clean Eating | Mediterranean Diet | Keto Diet | Paleo Diet |
|---|---|---|---|---|
| Focus | Whole, unprocessed foods | Plant-based, healthy fats, lean protein | High-fat, very low-carb | Ancestral foods (meat, fish, produce) |
| Core Principle | Eliminate junk food, eat mindfully | Healthy fats, lean protein, nutrient variety | Induce ketosis for fat burning | Avoid modern processed foods, grains, dairy |
| Carbs Allowed? | Yes, from whole grains, fruits, veggies | Yes, primarily complex carbs and whole grains | No, very restricted (typically <50g/day) | No, excludes grains and legumes |
| Fats | Healthy fats included | Emphasis on olive oil, nuts, and seeds | High emphasis on healthy fats | Healthy fats included |
| Sustainability for 75 Days | High | High | Low to Medium | Low to Medium |
| Best For... | Building lifelong healthy habits, general wellness | Heart health, balanced nutrition | Fast weight loss, body recomposition | Eliminating processed foods, digestive health |
Practical Tips for Your 75 Hard Nutrition Plan
- Plan and Meal Prep: The demanding nature of two daily workouts means you must plan ahead. Meal prepping for the week will prevent last-minute, non-compliant food choices.
- Fuel Your Workouts: A balanced intake of macronutrients is key for energy and recovery. A registered dietitian suggests having carbs before a workout and a mix of protein and carbs afterward. For example, have a piece of fruit before exercising and a smoothie with yogurt and fruit after.
- Stock Your Kitchen: Remove any foods that violate your chosen diet from your pantry and fridge. This eliminates temptation and reduces the risk of having a 'cheat'.
- Embrace Hydration: Carry a gallon water bottle and pace yourself throughout the day. Set reminders to drink regularly to avoid chugging water late at night.
- Focus on Nutrient Density: Ensure your diet is rich in vitamins and minerals to support your body during this intense challenge. Incorporate lean proteins, complex carbohydrates, and plenty of fruits and vegetables.
- Listen to Your Body: While the challenge is strict, pay attention to how your body feels. If a diet is making you feel fatigued or unwell, you may need to adjust your approach (within the rules of your selected plan) or consult a healthcare professional.
Sample Meal Plan (Clean Eating Approach)
This sample plan, inspired by dietitian recommendations, provides a template for a clean eating approach that can be easily modified.
Breakfast: Overnight oats with berries and almond butter. Lunch: Mixed green salad with grilled chicken, quinoa, and a vinaigrette dressing. Snack: An apple with a handful of nuts. Dinner: Baked salmon with roasted sweet potatoes and broccoli. Dessert: A small portion of Greek yogurt with berries.
Conclusion: The Mental Strength of Your Diet Choice
Ultimately, what diet to do on 75 Hard is a deeply personal choice, but the key to success is unwavering commitment. The challenge isn't about finding the perfect diet; it's about proving to yourself that you can follow through on a commitment, no matter how difficult or inconvenient. By selecting a structured, whole-foods-based plan that properly fuels your body, you set yourself up for both physical and mental transformation that lasts well beyond the 75 days. Your dietary discipline will become a muscle you can flex in all areas of your life, making the program a powerful tool for personal growth.
For more information on balancing nutrition for intense exercise, you can consult reputable sources like the National Institutes of Health.
