75 Hard: Does It Include A Diet Plan?

The 75 Hard Challenge is a lifestyle program that promotes physical fitness, mental resilience, and personal growth through strict adherence to daily routines. One of the key components of the challenge is following a diet plan of your choice for 75 days without any cheat meals or alcohol. While the program does not dictate a specific meal plan, it emphasizes the importance of discipline and commitment to a chosen diet. Participants are encouraged to select a plan that aligns with their health and fitness goals, such as keto, vegan, Mediterranean, or paleo. The challenge also includes other tasks such as daily workouts, reading, and progress photos, all designed to foster mental toughness and a transformative mindset.

Diet plans can be chosen by participants

The 75 Hard Challenge is a 75-day lifestyle program that involves following five critical rules daily: exercising twice a day, sticking to a rigid nutrition plan, drinking a gallon of water, reading 10 pages of a non-fiction self-help book, and taking a progress picture. While the program provides a structured framework, participants can choose their own diet plan to follow during the challenge. This flexibility allows individuals to select a plan that aligns with their personal preferences, lifestyle, and fitness goals.

When selecting a diet plan for the 75 Hard Challenge, it is important to consider your individual needs and ensure that the chosen plan is safe and sustainable. Here are some key factors to keep in mind when choosing and following a diet plan during the challenge:

• Personal Preferences and Flexibility: Choose a diet plan that aligns with your food preferences and lifestyle. Opt for a plan that offers flexibility and does not require eliminating certain foods unless advised by a healthcare professional. Rigid and restrictive diets can be challenging to follow and may not be sustainable in the long run.
• Nutritional Balance: Ensure that your diet plan provides a balanced and nutritious approach. Include a variety of whole foods, such as fruits, vegetables, lean proteins, healthy fats, and whole grains. Avoid plans that severely restrict calories or eliminate entire food groups, as these may not provide your body with the essential nutrients it needs.
• Health Considerations: Consult with a healthcare professional or a registered dietitian before starting any diet plan, especially if you have any health conditions or specific nutritional needs. They can help you choose a plan that takes into account your individual health status and goals.
• Sustainability and Longevity: Consider the long-term sustainability of the diet plan beyond the 75-day challenge. Opt for a plan that promotes healthy habits and can be maintained even after the challenge ends. This will help you establish lasting healthy eating habits and maintain your results.
• Individual Calorie Needs: Everyone's calorie needs are different, depending on factors such as age, gender, activity level, and metabolism. Work with a professional to determine your calorie needs and create a plan that aligns with your goals. Avoid extremely low-calorie diets unless specifically recommended and monitored by a healthcare provider.
• Avoid Restrictive or Extreme Diets: Stay away from restrictive or extreme diets that promise quick results. These diets are often unbalanced and may lead to nutritional deficiencies. Instead, focus on a plan that provides a healthy balance of macronutrients (carbohydrates, proteins, and fats) and allows for flexibility.
• Accountability and Support: Share your diet plan with a trusted friend or family member who can provide support and help keep you accountable. You can also join online communities or support groups where you can connect with others following the 75 Hard Challenge. This can help you stay motivated and committed to your chosen diet plan.

Remember, the key to success with the 75 Hard Challenge is consistency and commitment. Choose a diet plan that you can stick with for the entire duration of the challenge. It is also important to listen to your body and make adjustments as needed. If you have any health concerns or specific dietary requirements, be sure to consult with a healthcare professional or registered dietitian to ensure your chosen plan is safe and appropriate for you.

No alcohol is allowed

The 75 Hard Challenge is a 75-day fitness program that involves following five critical rules daily. One of these rules is that no alcohol is permitted during the challenge.

The program was created by Andy Frisella, a podcaster, entrepreneur, and CEO of the supplement company 1st Phorm. Frisella has explained that the no-alcohol rule is about self-restricting as a form of discipline. He argues that if participants did not have enough self-control to limit food and drink before, they probably don't have it now, so alcohol is prohibited entirely. He also acknowledges that alcohol is bad for you, even in moderation, and works against the purpose of the program.

Frisella has also stated that the rule is included because most people enjoy drinking, and drinking often goes hand-in-hand with over-indulging. Giving up drinking is a lifestyle adjustment that requires mental toughness, which is what the program aims to cultivate.

Some people who have completed the challenge have reported measurable changes in their health when they stop drinking, including lower resting heart rates, reduced body fat percentages, and improved sleep.

While the no-alcohol rule may be challenging for some, it is an important part of the 75 Hard Challenge's focus on building mental strength and improving overall health.

No cheat meals

The 75 Hard Challenge is a 75-day lifestyle program that involves five critical daily tasks: exercising twice a day, sticking to a rigid nutrition plan, and strengthening your mental fortitude. The program does not include a specific meal plan, but it does require participants to follow a diet of their choice for 75 days without any cheat meals or alcohol. This means that participants must choose a diet that they can stick to diligently for the entire duration of the program.

The "no cheat meals" rule is one of the most important aspects of the 75 Hard Challenge. It means that participants must not deviate from their chosen diet plan at any point during the 75 days. If a participant eats something that is not allowed on their diet, they must start the 75-day program over again from Day 1. This rule is designed to build mental toughness and discipline.

While the 75 Hard Challenge does not specify what constitutes a "cheat meal," it is generally understood to mean any food that is not part of the participant's chosen diet plan. For example, if a participant is following a low-carb diet, a cheat meal could be anything with more than 20 carbs. It's important to note that the definition of a cheat meal may vary depending on the individual's diet and interpretation.

The strict nature of the "no cheat meals" rule can be challenging for some people, especially those with certain dietary restrictions or those who are new to dieting. It's important to choose a diet that is sustainable and aligns with your health goals. Additionally, it's worth noting that there is no scientific evidence that the 75 Hard Challenge is beneficial, and it may even be harmful in the long run.

To stay on track with the "no cheat meals" rule, it's recommended to have a weekly meal plan and prep your meals in advance. This removes the daily decision-making process and reduces the temptation to stray from your diet. It's also crucial to choose a diet that includes a variety of nutritious foods to ensure you're getting proper nutrition and to prevent boredom.

Diet plans should be adhered to for 75 days

Adhering to a diet plan for 75 days can be challenging, but it is achievable with discipline and a well-thought-out plan. Here are some tips to help you stay on track:

Choose a Suitable Diet Plan

Select a diet plan that aligns with your health and fitness goals, whether it's weight loss, improving your diet, or cutting out alcohol. Popular diet plans that people have used for the 75 Hard Challenge include the Mediterranean diet, Keto, Vegan, Flexitarian, Paleo, Pegan, DASH, and Whole30. Consider your dietary needs and preferences when making your choice.

Plan Your Meals

Planning your meals in advance can make it easier to stick to your chosen diet plan. Create a meal schedule or prepare meals ahead of time to ensure you have nutritious options readily available. This helps to reduce the temptation to order takeout or make less healthy choices.

Avoid Cheat Meals and Alcohol

The 75 Hard Challenge emphasizes consistency and discipline. Allowing yourself cheat meals or alcoholic drinks can disrupt your progress and may require you to start the 75 days over again. Stay focused and committed to your chosen diet plan to increase your chances of success.

Seek Professional Guidance

Consult with a healthcare provider or a dietitian to ensure your diet plan is safe and suitable for your individual needs. They can provide guidance on nutrient requirements, calorie intake, and any specific considerations based on your health status. This is especially important if you have any medical conditions or dietary restrictions.

Stay Motivated

Maintaining motivation throughout the 75 days can be challenging. Set clear goals, remind yourself of your reasons for starting the challenge, and track your progress. Find sources of inspiration, whether it's following success stories of others or joining a supportive community. Remember, it's normal to have setbacks, but don't let them discourage you. Get back on track and keep moving forward.

Make Gradual Changes

If you're new to dieting or have a history of eating disorders, it's important to proceed with caution. Instead of drastically changing your diet, consider making gradual changes that you can sustain in the long run. Focus on developing a healthy relationship with food and making choices that support your overall well-being.

Remember, the key to successfully adhering to a diet plan for 75 days is finding a plan that works for you, staying disciplined, and making adjustments as needed to ensure it is safe and sustainable.

Participants can choose to fast for 24 hours a week

The 75 Hard Challenge is a 75-day lifestyle program that involves following five critical rules daily: exercising twice a day, sticking to a rigid nutrition plan, drinking a gallon of water, reading 10 pages of a non-fiction self-help book, and taking a progress picture. One aspect of the challenge is the 75 Hard diet—a meal plan that participants choose and stick to for 75 days straight. The diet should be healthy and balanced, with no alcohol or cheat meals.

Fasting for 24 hours once a week can help give the digestive system a rest and may have various health benefits. It can also help participants stay focused and disciplined, which is an important aspect of the 75 Hard Challenge. However, it is important to note that fasting is not suitable for everyone and should be done under the guidance of a healthcare professional.

Additionally, it is crucial to ensure that the fast is broken healthily and safely. Some people may experience low blood sugar or dehydration if they break their fast with a large or sugary meal. It is generally recommended to break a fast with easily digestible foods and gradually introduce more substantial meals.

Overall, the 75 Hard Challenge is a demanding program that requires commitment and discipline. By including an optional 24-hour fast once a week, participants can further challenge themselves and potentially enhance the benefits of the program. However, it is important to approach this aspect of the program with caution and ensure it is done in a safe and healthy manner.

Frequently asked questions