The Core Rule: Choose Your Own Diet
At its heart, the 75 Hard challenge is a mental toughness program, not a prescriptive diet plan. The program's founder, Andy Frisella, emphasizes that the primary dietary rule is to select a structured nutrition plan that aligns with your goals and to follow it without a single slip-up. This means zero alcohol and zero 'cheat meals' for the entire 75-day period. The inflexibility of this rule is a key component of building mental resilience, as any deviation forces a participant to restart the challenge from day one. This unique structure has led participants to experiment with a wide range of popular diets to find one that is both effective and sustainable for them over the 75-day duration.
Popular Diet Approaches on 75 Hard
With the flexibility to choose, participants often select diets that offer clear guidelines and help achieve specific fitness or health outcomes. The most common approaches fall into several categories, each with its own focus on macronutrients, food sources, and restrictions.
Keto and Low-Carbohydrate Diets
Many participants turn to ketogenic or other low-carb diets to maximize fat loss. The Keto diet is a high-fat, low-carbohydrate plan that pushes the body into a state of ketosis, where it burns fat for fuel instead of glucose. This can be appealing for those seeking a rapid physical transformation. A participant on a low-carb diet might eliminate sugars and grains while focusing on lean protein, healthy fats, and non-starchy vegetables. The strict 'no cheat meals' rule of 75 Hard aligns perfectly with the rigid nature of keto, where a high-carb meal could break ketosis and set progress back.
The Mediterranean Diet
For those seeking a more balanced, heart-healthy approach, the Mediterranean diet is a popular option. This eating pattern emphasizes whole foods, fruits, vegetables, whole grains, and healthy fats from sources like olive oil, nuts, and seeds. It also includes moderate amounts of lean proteins, especially fish, and limits red meat. Its focus on nutrient-dense, unprocessed foods provides sustained energy for the challenge's two daily workouts. Dietitians often recommend this approach for its overall health benefits and less restrictive nature compared to other popular diets, making it potentially more sustainable for 75 days.
Plant-Based Diets
Many individuals use the 75 Hard challenge as an opportunity to commit to a plant-based lifestyle, either vegan or vegetarian. Vegan diets exclude all animal products, while vegetarian diets permit some, like dairy or eggs. This approach aligns with the 'clean eating' philosophy of avoiding processed foods and focusing on whole, natural ingredients. It requires careful meal planning to ensure adequate protein and nutrient intake, especially with the heightened physical demands of the challenge. However, the commitment to a plant-based diet can serve as a powerful mental challenge in itself, reinforcing the discipline aspect of 75 Hard.
Clean Eating
Clean eating is a broad approach that focuses on consuming whole, unprocessed foods and avoiding artificial ingredients, refined sugars, and unhealthy fats. For 75 Hard participants, this might mean a simple, straightforward set of rules: cook meals from scratch, focus on fresh produce and lean protein, and eliminate all junk food. This diet is less about specific macronutrient ratios and more about food quality, making it a flexible and accessible choice for many. It is also one of the easiest to combine with the 'no cheat meal' rule, as the definition of a cheat is typically very clear.
Calorie and Macro Counting
Some participants prefer a more data-driven approach by tracking their macronutrients (macros) or overall calorie intake. This can be combined with any diet type and is particularly useful for those with specific body composition goals, such as losing fat or building muscle. Tracking macros forces a higher level of awareness and accountability for every meal, aligning well with the mental discipline focus of 75 Hard. Using apps like MyFitnessPal can help participants stay on track with their nutritional targets.
Comparison Table: Popular Diets for 75 Hard
| Diet Type | Primary Focus | Key Restrictions | Typical Goals |
|---|---|---|---|
| Keto/Low-Carb | High healthy fats, low carbs | Grains, sugars, most fruits | Fat loss, mental clarity |
| Mediterranean | Whole foods, plants, healthy fats | Highly processed foods, red meat | Overall health, sustainability |
| Plant-Based | Vegetables, fruits, legumes | All (Vegan) or most (Vegetarian) animal products | Ethical, health, weight loss |
| Clean Eating | Unprocessed, whole foods | Processed foods, refined sugar | Improved health, mindful eating |
| Macro Counting | Hitting specific protein/carb/fat targets | Not a specific diet, but tracking limits | Body composition, performance |
Potential Challenges and Best Practices
Regardless of the diet chosen, a few best practices can help ensure success during the 75 Hard challenge. First, plan ahead. Meal prepping is crucial to avoid making poor choices when busy or tired. Second, focus on nutrient density. With two daily workouts, fueling your body with lean proteins, complex carbohydrates, and healthy fats is essential for energy and recovery. Finally, listen to your body. While the program emphasizes mental toughness, pushing your body too hard without proper nutrition can lead to burnout or injury. For those considering the challenge, it is important to understand the rigidity and weigh it against long-term, sustainable habit building. For additional health information, resources from the Cleveland Clinic can be helpful: https://health.clevelandclinic.org/75-hard-challenge-and-rules.
Conclusion
The diet you choose for the 75 Hard challenge is a highly personal decision, reflecting your individual health goals and tolerance for restriction. The core of the program lies not in the specific diet but in the unwavering commitment to the plan you choose, without a single 'cheat'. Whether you adopt a Keto, Mediterranean, Plant-Based, or Clean Eating plan, the key to success is prioritizing consistent, disciplined execution for the full 75 days. By focusing on whole, nutrient-dense foods, and fueling your body properly for the two daily workouts, you can maximize your results and build the mental resilience the challenge is designed to foster.
