Understanding the 75 Hard Diet Rule
Created by Andy Frisella, the 75 Hard challenge is not a specific diet program but rather a mental toughness challenge that includes a dietary component. The core diet rule is straightforward: choose a nutritional plan and follow it strictly for 75 days, with no cheat meals and no alcohol. This critical rule is designed to build discipline and accountability by forcing you to make and stick to a conscious decision about your eating habits.
The most important takeaway is that the 'right' diet for 75 Hard is the one you can commit to and sustain for 75 consecutive days. For some, this might be a long-standing, healthy habit. For others, it’s an opportunity to experiment with a new eating pattern. Because of this personal element, there is no official most popular diet, but several common and effective strategies frequently appear in discussions among participants.
Common Nutritional Strategies for 75 Hard
With the flexibility to choose, many participants gravitate toward well-known, whole-foods-based diets that are easy to understand and provide the fuel needed for the challenge's two daily workouts.
Clean Eating and Whole Foods
This is arguably the most common approach for its simplicity. The core principle of clean eating is to consume whole, unprocessed, and nutrient-dense foods while avoiding refined sugars, unhealthy fats, and processed junk food. It’s a sustainable, commonsense strategy that naturally eliminates cheat meals by focusing on wholesome, real food.
- Foods to include: Lean proteins (chicken, fish, legumes), complex carbohydrates (brown rice, quinoa), healthy fats (avocado, nuts), and a wide variety of fruits and vegetables.
- Eliminates: Processed snacks, sugary drinks, fried foods, and anything with artificial ingredients.
Mediterranean Diet
Based on the traditional eating patterns of countries bordering the Mediterranean Sea, this diet is not only well-researched for its health benefits but also highly compatible with the 75 Hard rules. It emphasizes fruits, vegetables, whole grains, and healthy fats, with moderate consumption of lean protein. Its balanced nature supports energy levels required for twice-daily workouts.
High-Protein Diet
Given the demanding workout schedule, many participants adopt a high-protein approach to aid muscle recovery and increase satiety. This strategy helps control hunger, which is key for avoiding cheat meals. A high-protein diet for 75 Hard involves consuming lean protein sources at every meal, alongside vegetables and some complex carbohydrates, particularly around workout times.
Intermittent Fasting (IF)
While not a diet in the traditional sense, intermittent fasting, such as the popular 18:6 method, dictates when you eat rather than what you eat. Participants choose a structured eating window and consume their allowed foods during that time. The 75 Hard rule of no cheat meals or alcohol must still be followed within this window, and the gallon of water should be consumed throughout the day.
Comparison of Popular 75 Hard Diet Approaches
| Diet Approach | Primary Focus | Key Characteristics | Potential Benefits for 75 Hard | Challenge Considerations |
|---|---|---|---|---|
| Clean Eating | Whole, unprocessed foods | Avoids junk food, soda, and refined sugar. Simple and straightforward. | High energy, improved nutrition, reduces guesswork. | Requires diligent meal prep and planning. |
| Mediterranean Diet | Plant-based, healthy fats, lean protein | Emphasizes fruits, vegetables, olive oil, and whole grains. | Balanced nutrition, excellent for cardiovascular health. | May not be aggressive enough for rapid fat loss goals. |
| High-Protein Diet | High intake of lean protein | Aids muscle repair and satiety to control hunger. | Supports muscle recovery, reduces cravings. | Must be paired with healthy carbs and fats for balance. |
| Intermittent Fasting | Structured eating window | Limits eating to a specific time frame, like 18:6. | Time-efficient, helps manage calorie intake. | Can be difficult to sustain with an intense workout schedule. |
How to Choose Your Personal 75 Hard Diet
Selecting the right diet is a personal decision, and the best plan is the one that aligns with your specific goals, lifestyle, and existing habits. For example, if you want a flexible and healthy reset, a clean-eating plan might be ideal. If your focus is primarily on building muscle, a high-protein diet is a strong choice. When making your selection, consider the following factors:
- Your Goals: Are you aiming for weight loss, muscle gain, or general wellness? Your diet should reflect these goals.
- Sustainability: The ability to stick to the plan for 75 days is paramount. Choose something that won't feel impossibly restrictive.
- Fuel for Workouts: With two 45-minute workouts daily, your diet must provide sufficient energy. Ensure your plan incorporates enough carbohydrates to fuel exercise and protein to support recovery.
- Listen to Your Body: A diet should make you feel energized and healthy, not deprived or exhausted.
Foods to Include and Avoid
Regardless of the specific diet you choose, success on 75 Hard depends on adherence to your plan and the elimination of specific items.
Foods to prioritize:
- Lean proteins (chicken, fish, eggs, tofu)
- Complex carbohydrates (oats, brown rice, sweet potatoes)
- Healthy fats (avocado, nuts, seeds, olive oil)
- Fiber-rich foods (all fruits and vegetables)
- Hydration: Plain water (one gallon per day)
Foods to avoid:
- Alcohol
- Refined and added sugars
- Highly processed and packaged foods
- Fried and fast foods
- Sodas and sugary drinks
The Real Challenge Isn't the Diet, It's the Discipline
The 75 Hard program's real power comes from its emphasis on mental toughness, not a specific diet. The diet component serves as a tool to test your willpower and commitment. By removing cheat meals and alcohol entirely, you are forced to confront your relationship with food and make intentional, healthy choices day after day, regardless of social events or personal cravings. The discipline you build from consistently following your chosen diet will translate into other areas of your life, which is the program's ultimate aim.
Conclusion
While there is no single most popular diet for 75 Hard, the most successful participants choose a structured, whole-foods-based plan that is sustainable for their individual needs. Whether it's a simple clean-eating strategy, the balanced Mediterranean diet, a high-protein focus, or a time-restricted approach like intermittent fasting, the discipline of sticking to the rules is far more important than the specific details of the plan. The journey is personal, and the right diet is one that you can commit to fully for 75 days, proving your mental fortitude and building a healthier lifestyle. The best approach is to research your options, pick a plan that fits, and commit to it without compromise.
Visit Healthline for more detailed information on various diet plans and their benefits.
