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The 75 Hard Diet Rule: Choose Your Own Eating Adventure

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If you’ve taken on the 75 Hard Challenge, you know it’s more than just an ordinary fitness regimen. While we’ve already explored the program and its rules, one aspect that seems to generate a lot of questions is the diet part.

Here, we’ll unpack the dietary portion of the mental and fitness program, guiding you through the most commonly asked questions and hopefully clearing up any confusion you might have.

The Essence of 75 Hard Program

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Just a quick recap for those unfamiliar: the 75 Hard Program is a robust, 75-day regimen that encompasses various rules covering diet, water intake, exercise, reading, and documenting your progress through photos. It’s a demanding, all-in, no-days-off approach that challenges both the foods diet and your physical and mental fortitude.

Note

Download our FREE 75 Hard PDF, a printable daily checklist and tracker to keep you on target and motivated!

The Role of the Diet

While the program provides specific guidelines for most of its components, the diet portion seems to be where most people need extra guidance. That’s because the rules for the diet aspect are open-ended: you’re to choose a specific diet and stick to it, with no cheat days or slip-ups. This flexibility leads to numerous queries regarding what’s acceptable and what’s not in a 75 Hard Program-approved diet.

The 90/10 Approach

To address these concerns, let’s take a look at a practical example. During my personal 75 Hard journey, I adopted a 90/10 diet. This meant that 90% of my food came either directly from the ground (fruits and vegetables) or consumed what came from the ground (animal products). The remaining 10% was allocated to condiments like hot sauce, seasonings, and a small amount of salad dressing. Unfortunately, indulgent treats like cookies and cupcakes didn’t fit into this model, as they contradict the program’s essence.

Note

I went with a similar approach for my workouts for the workout rule of the Challenge.

Maintaining Simplicity

Choosing a 90/10 diet worked for me for several reasons. It was straightforward to follow and implement and didn’t require an extensive grocery list. I was able to eat similar meals every week, preparing most of them in advance for convenience. This simplicity meant less mental effort, which was crucial given the program’s rigorous nature.

Navigating Gray Areas

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The vagueness of the 75 Hard diet rule is by design. The 75 Hard diet ideas that you choose to adhere to are entirely your responsibility. This self-regulation can lead to numerous questions, such as: “Can I have a weekly cheat meal for sanity?” While cheat meals are generally acceptable in a normal diet, they are not permitted in the 75 Hard Program. This strict adherence is central to the program, making it different from a standard diet plan.

Avoiding Loopholes

Most of the diet-related queries come from individuals who want to adhere to the plan but also find ways to make it easier or more palatable. It’s essential to be cautious in this regard, as the goal should not be to circumvent the program’s intent. Including cheat foods or overly indulgent meals might help make the diet more manageable, but it’s a departure from the program’s core principles.

If you’re questioning whether a specific food or habit fits into your chosen diet, it’s best to err on the side of caution.

Choosing a 75 Hard Diet Plan

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While the diet portion of 75 Hard Challenge may seem intimidating, it offers a significant degree of flexibility. You can opt for vegetarian, vegan, keto, or any other diet as long as it’s healthy and doesn’t contain cheat days or meals. The key is to maintain simplicity and sustainability. Aim to make healthy choices that align with the 75 Hard ethos. Eating should support your overall health, boost your energy levels, and not hinder your progress in the program.

Here are four popular diet ideas to consider for your journey:

  1. Paleo Diet: Also known as the caveman diet, the Paleo diet is based on the types of foods presumed to have been eaten by early humans. It consists mostly of lean meats, fish, fruits, vegetables, nuts, and seeds, which means it eliminates dairy, grains and processed foods. The Paleo diet emphasizes whole foods, lean proteins, and plant-based nutrients.
  2. Ketogenic Diet: This diet is low in carbohydrates and high in fat. A ketogenic diet aims to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. This diet requires careful planning and monitoring to maintain the right balance of nutrients, but it can help with weight loss and even has potential benefits for brain health.
  3. Vegan Diet: A vegan diet excludes all animal products, including meat, dairy, and eggs. It is based on plant-derived foods and can be nutritionally balanced with proper planning. The vegan diet is rich in fruits, vegetables, whole grains, and plant-based proteins, making it heart-healthy and often beneficial for weight management.
  4. Mediterranean Diet: This diet is based on the traditional cuisine of countries bordering the Mediterranean Sea. It focuses on plant-based foods, healthy fats like olive oil, lean proteins like fish and poultry, whole grains, and a moderate intake of red wine. The Mediterranean diet is praised for its heart-healthy benefits and is associated with a lower risk of chronic diseases.

Dietary Tips and Tricks

One of the most effective strategies is meal planning. Planning meals in advance can help reduce the temptation of deviating from your chosen diet and allow you to have ready-to-eat meals. Additionally, using healthy habits by focusing on whole foods and limiting processed foods can make it easier to adhere to the dietary aspect of the program.

You might also find it helpful to have a list of go-to meals that fit within your chosen diet. This could include simple recipes like a salad with lean protein, vegetable stir-fry, or a protein shake with berries and greens. Keeping things simple can significantly reduce the stress and cognitive load associated with meal planning.

Protein-heavy snacks like Fit Crunch Bars and Quest Protein Chips can also be a great way to still feel like you are cheating without actually cheating (as long as they fit into your selected diet).

Note

If the 75 Hard is too much for you right now, consider checking out the lighter 75 Soft and 75 Medium Challenges.

Overcoming Dietary Challenges

The strictness of the diet aspect of the 75 Hard program can be a significant challenge for many participants. People often have a hard time adjusting to the lack of cheat meals, especially if they’re used to more flexible diets.

However, it’s crucial to remember that the 75 Hard program isn’t just about physical transformation—it’s about mental toughness and discipline. The goal is to stick to a chosen diet every single day for 75 days without exceptions. Overcoming this challenge can help foster self-worth, and a sense of accomplishment and build the resilience needed to stick to healthier habits in the long run.

Frequently Asked Questions

What type of diet should be followed in the 75 Hard Program?

The 75 Hard Program does not specify a particular diet. It allows flexibility, but the diet chosen should be healthy and conducive to personal fitness goals. The critical aspect is adhering to the chosen diet strictly for 75 consecutive days without any cheat meals or deviations from your structured diet.

Can I have a cheat meal during the 75 Hard Program?

No, the 75 Hard Program specifically prohibits any cheat meals during the 75-day period. This requirement is part of the program’s aim to build mental toughness and discipline.

How can I effectively manage the dietary aspect of the 75 Hard Program?

One of the most effective strategies is meal planning. Planning meals in advance can help reduce the temptation of deviating from your chosen diet. Focusing on whole foods and limiting processed foods can also make it easier to adhere to the dietary aspect of the program.

Is the dietary requirement of the 75 Hard Program only about physical transformation?

No, the dietary aspect of the 75 Hard Program is not just about physical transformation—it’s about mental toughness and discipline. The goal is to stick to a chosen diet every single day for 75 days without exceptions. Overcoming this challenge can help foster a sense of accomplishment and build the resilience needed to stick to healthier habits in the long run.

What are some examples of go-to meals that fit within the chosen diet in the 75 Hard Program?

This depends on the 75 Hard diet plan but could include simple recipes like a salad with lean protein, vegetable stir-fry, or a protein shake with berries and greens.

What happens if I deviate from my diet during the 75 Hard Program?

Deviating from the strict rules of your chosen diet, even once, during the 75 days means you have to start the program from day one again. This strict rule is in place to cultivate discipline, mental toughness, and resilience.

Final Thoughts On the 75 Hard Diet Rule

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The dietary aspect of the 75 Hard Program can seem daunting, but it’s also a significant part of what makes this program transformative. The discipline required to adhere to a chosen diet for 75 straight days is as much a mental health challenge as it is a physical one.

Remember that while the 75 Hard Program’s diet plan is stringent, it also offers flexibility. The important thing is to choose a healthy diet you can stick with that supports your health and aligns with the program’s ethos of challenging and bettering oneself.

Whether you’re new to the 75 Hard Program or a veteran looking to navigate its dietary demands more effectively, remember that the program is not just a path to physical fitness—it’s a journey toward increased mental fortitude and overall resilience.

By embracing the challenges of the diet and using them as opportunities to grow stronger, you’ll be well on your way to mastering the 75 Hard Program and transforming your life in meaningful ways.

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