The 75 Hard Challenge is not just a fitness plan. It’s a mental toughness program. It pushes your limits every single day. The rules are simple, but sticking to them is hard. One of the most important rules is following a strict diet for 75 days.
There is no fixed diet in this challenge. That’s what makes it both flexible and tough. You choose the diet. But once you pick it, you must follow it with zero cheats for 75 days straight.
In this blog, you’ll learn how to pick the right diet for the 75 Hard Challenge. You’ll also get tips, examples, and a sample plan to help you succeed.
What Is the 75 Hard Challenge?
Before we jump into the diet part, here’s a quick reminder of the full challenge. For 75 days, you must follow these rules:
- Follow a diet (no cheat meals, no alcohol)
- Drink 1 gallon of water daily
- Do two 45-minute workouts a day (one must be outside)
- Read 10 pages of a non-fiction book
- Take a daily progress photo
If you skip any rule, even on day 74, you start over from day 1. That’s why the diet rule matters so much. You can’t cheat. Not once.
Why Is Diet So Important in 75 Hard?
Your diet fuels everything you do. Without the right food, your workouts suffer. Your mind feels foggy. Your energy drops. But with the right diet, your body feels strong. Your focus sharpens. You recover faster.
Also, 75 days is a long time. If you eat poorly, you won’t last. You’ll feel tired, bloated, or burnt out. So, your diet must be clean, balanced, and realistic.
How to Choose the Right 75 Hard Diet
You get to choose your own diet. But it must have clear rules. It should support your goals. Don’t just copy a diet you saw online. Think about your needs.
Here are some tips to help you pick:
- Choose whole foods over processed ones
- Eat enough protein for muscle repair
- Include healthy fats for energy
- Add complex carbs for fuel
- Avoid sugar, fried foods, and junk
- Stick to the same meals most days
- Keep your diet simple and repeatable
If you’re new to diets, don’t make it too strict. You’ll burn out fast. Make small changes, like cutting soda or fast food. Then build from there.
Popular Diet Options for 75 Hard
Here are some common diets people use for 75 Hard. Pick one that fits your lifestyle.
1. Clean Eating
This is the most basic and flexible choice. You eat natural foods and avoid junk.
- What to eat: fruits, vegetables, lean meat, whole grains, nuts
- What to avoid: sugar, soda, processed snacks, fast food
- Why it works: Easy to follow, good for beginners
2. Low Carb / Keto
This focuses on reducing carbs and increasing fat.
- What to eat: meat, eggs, cheese, nuts, oils, low-carb veggies
- What to avoid: bread, pasta, rice, sugar
- Why it works: Good for weight loss and appetite control
3. Paleo Diet
Also known as the caveman diet. You eat like early humans.
- What to eat: meat, fish, fruits, vegetables, nuts
- What to avoid: grains, dairy, legumes, sugar
- Why it works: Focuses on whole foods and cuts out processed ones
4. Intermittent Fasting + Clean Eating
This combines time-restricted eating with clean foods.
- What to eat: Whole foods during your eating window
- What to avoid: Snacking outside your window, junk food
- Why it works: Helps control hunger and improves digestion
5. Macro Tracking (IIFYM)
You eat based on set numbers of protein, fat, and carbs.
- What to eat: Any food that fits your macros
- What to avoid: Going over your numbers
- Why it works: Offers flexibility with structure
6. Whole30
This is a strict 30-day plan, but many use it for all 75 days.
- What to eat: meat, seafood, veggies, fruits, healthy fats
- What to avoid: sugar, grains, dairy, alcohol, additives
- Why it works: Great for resetting eating habits
What Foods Should You Avoid No Matter What?
Even if your diet is flexible, you must cut the following:
- Cheat meals
- Alcohol
- Desserts
- Chips
- Soda
- Takeout
- White bread
- Fast food
No cheat meals mean no “just one slice” of pizza. No “just a sip” of wine. You either follow your diet 100 percent or you restart.
Tips to Stay on Track with Your 75 Hard Diet
- Plan your meals ahead
- Cook at home more often
- Carry healthy snacks with you
- Keep a food journal or tracking app
- Tell your friends or family about your challenge
- Say no to social pressure and temptations
- Drink more water when you feel hungry
- Don’t buy junk food for the house
Sample 75 Hard Diet Plan (Clean Eating Style)
Here’s a simple plan you can follow or use as a base.
Breakfast
- 2 boiled eggs
- 1 slice whole wheat toast
- 1 banana
- Green tea or black coffee
Mid-Morning Snack
- Handful of almonds
- Apple
Lunch
- Grilled chicken breast
- Brown rice (1 cup)
- Steamed broccoli and carrots
Afternoon Snack
- Greek yogurt (plain)
- Berries
Dinner
- Baked salmon
- Sweet potato
- Mixed greens with olive oil
Evening Snack (if needed)
- Protein shake or boiled egg
This sample plan is easy to prep. It avoids junk and keeps your body fueled.
How to Handle Cravings
Cravings will come. You’ll want sugar, chips, or fast food. That’s normal. But don’t give in.
Here’s how to fight cravings:
- Drink water
- Eat a healthy snack
- Go for a short walk
- Read your goals again
- Keep busy with a task
- Brush your teeth early
The first few days are hardest. After a week or two, cravings get easier to manage.
Real-Life Example
Manav, 28, started the 75 Hard Challenge to lose weight and gain confidence. He followed a clean eating diet with no cheat meals. He cooked all his meals and skipped all weekend outings.
At first, he struggled. He missed chips and sweets. But after two weeks, his energy improved. His cravings faded. By day 75, he had lost 10 kilos and felt stronger, both mentally and physically.
His biggest lesson? Saying no to cheat meals gave him more control over his life.
Final Thoughts
The 75 Hard Challenge diet is not about perfection. It’s about discipline. It’s about choosing a plan and sticking to it for 75 straight days. No cheat meals. No alcohol. No excuses.
Pick a diet that fits your lifestyle. Make it clear. Keep it simple. And follow it fully.
This is your chance to reset your habits, change your mindset, and build the discipline to last a lifetime.
You don’t need the perfect diet. You just need the one you’ll follow with full effort.
Start strong. Stay consistent. Finish proud.
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