Understanding the 75 Hard Diet Rule
Many people mistakenly believe the 75 Hard program comes with a pre-set meal plan. However, the first rule of the challenge is simply to “follow a diet” of your choosing. This provides great flexibility but also requires a high degree of discipline, as there are two unbreakable rules: no alcohol and no cheat meals for the entire 75 days. A 'cheat meal' is any food item that deviates from the diet you have chosen, making your initial selection of a consistent eating plan the most important dietary decision of the entire challenge.
Popular Diet Choices and Their Allowed Foods
Given the freedom to choose your own eating plan, many participants opt for well-known, whole-foods-based diets. These choices lay a clear foundation for what is and isn't allowed, minimizing guesswork. Here are a few examples:
Clean Eating
Clean eating is a popular and straightforward choice that focuses on consuming whole, unprocessed foods while avoiding refined sugars, processed ingredients, and unhealthy fats. This approach is easy to understand and provides a wide variety of food options.
Allowed foods:
- Lean Proteins: Chicken breast, turkey, lean beef, fish, eggs, tofu, lentils, and chickpeas.
- Complex Carbohydrates: Brown rice, quinoa, millets, whole wheat bread, sweet potatoes, and oats.
- Healthy Fats: Avocados, nuts, seeds, and olive oil.
- Fruits and Vegetables: An unlimited variety of seasonal fruits and vegetables, including leafy greens, berries, apples, and cucumbers.
Mediterranean Diet
Another highly recommended and well-regarded option is the Mediterranean diet, known for being heart-healthy and non-restrictive. It prioritizes plant-based foods and healthy fats.
Allowed foods:
- Lean Proteins: Fish and chicken are primary protein sources.
- Plant-Based Foods: A heavy emphasis on fruits, vegetables, beans, legumes, and whole grains.
- Healthy Fats: A core component includes olive oil, nuts, and seeds.
- Dairy: Yogurt and cheese are allowed in moderation.
Ketogenic (Keto) Diet
The keto diet is a low-carb, high-fat approach that can be used for 75 Hard, though it is more restrictive. The rules still apply, meaning no carb-heavy cheat meals.
Allowed foods:
- Proteins: Meat, fish, eggs, and cheese.
- Healthy Fats: Avocado, butter, and healthy oils.
- Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, and bell peppers.
How to Manage Your Food on the Challenge
Success on the 75 Hard diet hinges on planning and consistency. To make it through the 75 days without a single cheat meal, consider these strategies:
- Meal Prep: Preparing meals and snacks in advance can prevent poor food choices when you are tired or short on time. Batch cook lean proteins, roast vegetables, and pre-portion snacks for the week.
- Focus on Whole Foods: The more you focus on nutrient-dense, whole foods, the less you'll feel tempted by processed alternatives. These foods keep you full longer and provide sustained energy for your two daily workouts.
- Hydration: Remember to drink your gallon of water daily. Staying hydrated can help curb cravings and hunger pangs that are sometimes mistaken for thirst.
Comparison of Diet Approaches for 75 Hard
To help you decide which approach best suits your lifestyle and goals, here's a quick comparison of three common diet strategies used during the challenge.
| Aspect | Clean Eating | Mediterranean Diet | Ketogenic (Keto) Diet |
|---|---|---|---|
| Primary Focus | Whole, unprocessed foods | Plant-based foods, healthy fats | High-fat, very low-carb |
| Carbohydrates | Allowed (whole grains, fruits, vegetables) | Allowed (whole grains, vegetables, fruits) | Very limited, only from low-carb sources |
| Flexibility | High (choose from many whole foods) | High (varied meal options) | Low (very restrictive on carbs) |
| Sustainability | High (long-term healthy habit) | High (long-term health benefits) | Can be challenging long-term |
| Key Food Groups | Lean proteins, whole grains, produce | Fish, olive oil, vegetables, legumes | Meat, fish, eggs, high-fat dairy |
Foods That Are Never Allowed on 75 Hard
Regardless of the diet plan you choose, there are some universal food-related rules for 75 Hard. These are non-negotiable and are the primary source of mental discipline from the diet component of the challenge.
- Alcohol: Strictly prohibited for all 75 days, with no exceptions.
- Cheat Meals: If you eat something not allowed on your chosen diet plan, you must restart the entire challenge.
Conclusion: The Power of Your Chosen Plan
The list of what foods are allowed on 75 hard is entirely up to you and the plan you commit to. The power of the challenge lies not in a specific, restrictive diet, but in the unwavering consistency and discipline required to follow your self-imposed rules for 75 days straight. By selecting a healthy, whole-foods-based approach like clean eating or the Mediterranean diet and preparing for potential cravings with meal prep, you can set yourself up for success. The journey is as much about mental toughness and building lasting habits as it is about physical transformation. Before starting, it is always wise to consult a healthcare or nutrition professional to ensure your chosen diet is right for you. For more insights on the challenge, consider exploring Andy Frisella's original motivations at andyfrisella.com.
