The 75 Hard program, founded by Andy Frisella, is a 75-day mental toughness challenge with several non-negotiable rules, including strict adherence to a diet. For participants, the rule regarding food is simple and unwavering: there is no such thing as a cheat meal. Any food or drink that falls outside the boundaries of the specific nutrition plan a participant has chosen is considered a failure, requiring a restart from Day 1. This rigid approach is a fundamental aspect of the program's design, which prioritizes discipline and mental fortitude above all else.
The 'No Cheat Meals' Rule Explained
The most important aspect of the nutrition component of 75 Hard is that it offers no flexibility. Unlike many diet plans that suggest an 80/20 rule or an occasional planned indulgence, 75 Hard operates on an "all or nothing" principle.
- You choose your diet: The program does not prescribe a specific diet. Participants are free to choose a structured plan that aligns with their goals, whether it's keto, paleo, vegan, or a simple healthy eating framework.
- Absolute adherence: Once a diet is chosen, it must be followed with 100% consistency. This means no processed sugars if you're on keto, no meat if you're vegan, and so on.
- No compromises: The concept of a 'cheat meal' is entirely eliminated. A single misstep—even on a holiday or special occasion—constitutes a failure and results in a full program restart.
- Alcohol is strictly forbidden: In addition to cheat meals, no alcohol is permitted for the entire 75 days. Frisella states this helps with detoxification and mental clarity.
Defining a Cheat Meal within Your Diet
Since the 75 Hard program lets you pick your own diet, the definition of what constitutes a 'cheat meal' is completely dependent on your chosen eating plan. What is acceptable on one diet may be strictly forbidden on another. The critical factor is defining your rules upfront and sticking to them.
Here are some examples based on different dietary approaches:
- On a keto diet: A cheat meal would be anything high in carbohydrates, such as pizza, pasta, or sugary desserts.
- On a paleo diet: A cheat meal would include dairy, grains, or refined sugars.
- On a general clean-eating diet: A cheat meal could be defined as any highly processed food, fast food, or excessive sweets.
- For someone cutting sugar: A cheat meal could simply be a piece of cake or a sugary soda.
The lack of a single definition is intentional, putting the onus of responsibility and commitment squarely on the participant.
75 Hard vs. 75 Soft: A Dietary Comparison
For those who find the strictness of 75 Hard unfeasible, alternatives like the 75 Soft challenge have emerged. This side-by-side comparison highlights the key differences in their dietary rules.
| Feature | 75 Hard | 75 Soft |
|---|---|---|
| Diet Rules | Follow a specific, structured diet with zero exceptions. | Eat well and prioritize healthy foods, allowing for flexibility. |
| Cheat Meals | Absolutely NO cheat meals for the entire 75 days. | Permitted on social occasions, but should be managed with moderation. |
| Alcohol | Completely forbidden, not a single drop. | Permitted on social occasions. |
| Failure Consequence | Missing a rule, including dietary deviation, requires a restart from Day 1. | Does not require a full restart for minor slips, focusing instead on overall consistency. |
Potential Risks and Criticisms of Such Rigidity
While proponents emphasize the mental benefits of strict adherence, health experts have raised concerns about the all-or-nothing approach of 75 Hard.
- Risk of disordered eating: Attaching morality to food through terms like "cheat meal" can lead to feelings of guilt and shame, potentially fostering a cycle of restriction and binge eating.
- Psychological pressure: The intense pressure to be perfect can be overwhelming. Some individuals may feel like a failure if they slip up, which is detrimental to long-term health habits.
- Lack of sustainability: Extremely restrictive diets are often unsustainable in the long run. Many people may see results during the 75 days only to rebound afterward.
- No scientific backing: The program, created by an entrepreneur and supplement company owner, is not backed by peer-reviewed scientific research or developed by a medical professional.
Finding a Balanced Approach
For many, the sustainable route to a healthier lifestyle lies somewhere between extreme restriction and no rules. Instead of following a program like 75 Hard verbatim, individuals can adopt its principles while incorporating more flexibility.
- Focus on whole foods: Center your diet around fruits, vegetables, lean proteins, and healthy fats, as recommended by many nutrition experts.
- Create realistic, consistent habits: Rather than aiming for perfection, focus on making small, achievable, and consistent changes over time. Consistency over intensity is often the key to lasting results.
- Listen to your body: Pay attention to your body's cues for hunger and satiety. This intuitive eating approach promotes a healthier relationship with food than rigid counting or restriction.
- Prioritize long-term wellness: View your health journey as a marathon, not a sprint. Short-term challenges like 75 Hard can provide a jumpstart, but lasting habits are built on flexibility, not an all-or-nothing mentality. For more on sustainable habit formation, check out resources like the American Psychological Association.
Conclusion
On the 75 Hard challenge, a "cheat meal" is any deviation from the specific, structured diet you have chosen for yourself, and it is strictly forbidden. The program's core philosophy is that any compromise, however small, undermines the mental toughness it aims to build. While this rigid approach can deliver significant short-term results for some, it is also associated with potential risks related to disordered eating and sustainability. For those seeking a less intense path, alternatives like the 75 Soft challenge offer a more balanced and forgiving framework for building healthier habits over the long term. Ultimately, understanding your own limits and health goals is essential before committing to any such program.
