Feeling uninspired by your current wellness routine? A change in fitness or diet can provide the boost you need. One popular trend is the 75 Hard challenge, which involves adhering to specific rules, including a 75 Hard diet plan, twice-daily workouts, and more. The challenge has five core pillars: nutrition, movement, self-evolution, hydration, and mental discipline. A key element is the 75 Hard diet-a meal plan you choose, sticking to it for 75 days. Whether your goal is weight loss, eliminating alcohol, or adopting a balanced diet, this challenge can be motivating, although it's not easy.
Understanding the 75 Hard Challenge
The 75 Hard challenge includes following a diet, completing two 45-minute workouts, taking daily progress photos, staying hydrated, and reading daily. The five core rules are:
- Adhere to a diet (no "cheat meals" or alcohol) for 75 days.
- Drink a gallon of water daily.
- Exercise for 45 minutes twice a day (one session outdoors).
- Read 10 pages of a book every day.
- Take a progress picture every day.
The most challenging aspect may be the rigidity and consistency required. Missing any of these challenges on any day means starting over from day one.
The 75 Hard Diet: Choosing Your Eating Plan
The 75 Hard challenge doesn't prescribe a specific diet plan. Instead, you choose an eating plan that you can stick with for the duration of the challenge. The best diet is one that supports your lifestyle and workout objectives.
"The diet you are following should not be too low in calories or restrict certain micronutrients," says Roxana Ehsani, RD. "It shouldn’t be too low carb or too high protein that it’s cutting out other food groups or causing you to become low or even deficient in other micronutrients.”
Read also: Keto Diet Eggs
The Mediterranean and DASH diets are good options, as they are well-studied, non-restrictive, include macronutrients, and are heart-healthy.
Sample 75 Hard Diet Meal Plan
Finding what to eat can be overwhelming. Here is a balanced meal plan created by Ehsani:
Monday
- Breakfast: Overnight oats made with low-fat milk, berries, almond butter, and a latte or cup of coffee.
- Lunch: Whole wheat wrap filled with lettuce, tomato, turkey, and low-fat Swiss cheese.
- Snacks: Apple and string cheese.
- Dinner: Salmon with roasted broccoli, cauliflower, and sweet potatoes.
- Dessert: Strawberries dipped or drizzled with melted dark chocolate.
Tuesday
- Breakfast: Whole wheat English muffin with scrambled eggs, avocado, spinach, and tomatoes.
- Lunch: Mixed green salad topped with grilled chicken and veggies (bell peppers, carrots, tomatoes, cucumbers) with quinoa and olive oil vinegar-based dressing.
- Snacks: Whole wheat naan with hummus.
- Dinner: Lean turkey chili with beans, veggies, and a slice of whole grain cornbread.
- Dessert: Popcorn.
Wednesday
- Breakfast: Chia seed pudding made with Greek yogurt and topped with bananas, berries, and walnuts.
- Lunch: Tuna salad made with avocado oil-based mayo or mashed avocado, chopped carrots, and celery.
- Snacks: Guacamole, baby bell peppers, and low-sodium tortilla chips.
- Dinner: Mahi-mahi tacos filled with cabbage slaw and mixed salad on the side.
- Dessert: Trail mix.
Thursday
- Breakfast: Smoothie bowl made with a protein powder of choice or Greek yogurt, baby spinach or kale, banana, strawberries, and topped with granola, dried fruit, and nuts.
- Lunch: Chicken tortilla soup topped with avocado and with mixed green salad on the side.
- Snacks: Pears and cashews.
- Dinner: Stir-fry with mixed veggies like bok choy, snap peas, broccoli, tofu and brown rice.
- Dessert: 2-ingredient "nice" cream made with frozen bananas and cocoa powder.
Friday
- Breakfast: Scrambled eggs, tomatoes, mushrooms, spinach with whole wheat toast and low-fat cream cheese or avocado.
- Lunch: Snack plate consisting of veggies like bell peppers, carrots, Persian cucumbers, hummus, guac, almonds or pistachios, whole wheat pita bread, hard-boiled eggs, and apple slices.
- Snacks: Dates and walnuts.
- Dinner: Grilled sirloin steak (or another protein of choice) with portobello mushrooms, zucchini, and corn on the cob.
- Dessert: Fruit popsicle with no added sugar.
Saturday
- Breakfast: Whole wheat bagel with smoked salmon, lettuce, tomatoes, red onion, capers, and veggie low-fat cream cheese.
- Lunch: Caesar kale salad with grilled chicken on top and a side of farro.
- Snacks: Mixed fruit salad.
- Dinner: Lentil soup with whole wheat dinner roll.
- Dessert: Celery sticks dipped in peanut butter.
Sunday
- Breakfast: Whole wheat pancakes or waffles topped with nut or sunflower butter and bananas.
- Lunch: Grain bowl made with brown rice or quinoa, chicken or tofu, avocado, and veggies of choice.
- Snacks: Greek yogurt topped with berries.
- Dinner: Veggie soup (like minestrone) and grilled cheese made with whole wheat bread and low-fat cheese.
- Dessert: Skyr yogurt topped with dark chocolate chips.
Safety Considerations
While the 75 Hard structure may work for some, it can be restrictive. Bonnie Taub-Dix, RDN, notes that it "seems more like a drill sergeant commanding us to eat in a certain way for a given period of time rather than a coach guiding us to learn to eat for life.” 75 days is a long time to go without encountering a holiday, birthday, or vacation celebration where your favorite foods may call to you.
The inclusion of language like "cheat days" can also be problematic since it implies that straying from your diet is "bad." The requirement to take regular photos of yourself places emphasis on changing physical appearance and making "improvements," which may be a harmful idea for some people.
However, following a particular diet for 75 days-especially if it consists of healthy, satiating meals-can have potential benefits. "This diet does include whole grains including beans and legumes, fruits and vegetables, healthy fats and lean proteins," says Taub-Dix. It all depends on your dietary needs and lifestyle.
Read also: The Carnivore Diet: Cheese Guide
The Mental and Physical Demands
The 75 Hard Challenge is a lifestyle program that asks you to follow five strict rules daily for 75 days. Fall short on any day, and you’re required to start the program over. The rules address diet, exercise, and intellectual stimulation.
- Follow a nutrition plan of your choice: Stick to the plan without any “cheat meals” or alcohol consumption.
- Do two 45-minute workouts a day (one outside): Any type of exercise counts.
- Drink 1 gallon of water a day:
- Read 10 pages of a nonfiction book per day:
- Take a daily progress picture:
Potential Drawbacks and How to Address Them
Two 45-minute workouts a day may be overly taxing for some people, especially if you’re just starting a workout routine. Not giving your body time to rest and recharge when it’s fatigued could eventually lead to overuse injuries. The constant push to meet those requirements and see improvement may take a toll. The daily pictures might also fuel self-esteem and body-image issues.
Is 75 Hard Worth Trying?
There’s little to no scientific evidence that the program is beneficial. While the intensity and rigidity of 75 Hard may work brilliantly for some people, it could be a nightmare for others.
A program with more flexibility is often more effective. Perhaps try something like the 75 Soft Challenge, which embraces some of the same principles as 75 Hard but offers a little more leeway. Or just set your own goals and work toward them at your own pace. Always talk with a healthcare provider before starting a fitness program.
The 75 Soft Challenge: A More Flexible Approach
The 75 Soft Challenge has surfaced as a beginner-friendly option. Here are the key differences:
Read also: Eggs on a Carnivore Diet
- Diet:
- 75 Hard: Stick to a select meal plan, no exceptions, no alcohol.
- 75 Soft: Add healthy foods to your diet; alcohol is OK on special occasions.
- Fitness:
- 75 Hard: Two 45-minute workouts per day, and one must be outside.
- 75 Soft: One 45-minute workout per day, plus one day for recovery.
- Water:
- 75 Hard: Drink 1 gallon of water each day.
- 75 Soft: Drink 3 liters of water each day (a little less than a gallon).
- Reading:
- 75 Hard: Read 10 pages of a nonfiction self-help book each day.
- 75 Soft: Read 10 pages of any book each day.
The 75 Soft option doesn’t mention a daily picture and focuses on slowly adding healthy lifestyle changes.
Tips and Hacks for 75 Hard
- Start small.
- Grab a buddy to join you in your workouts.
- Go grocery shopping.
- Cook or prep for the week.
- Pick two times per day that work for you.
- Pick a workout that is fun.
Potential Benefits and Risks
Benefits of 75 Hard may include:
- Increased self-esteem
- Mental toughness/fortitude
- Improved confidence
- More grit
Risks to watch for include:
- Loss of appetite
- Disturbed sleep
- Dizziness or fainting
- Extreme pain or numbness in any area of your body
- A hard time breathing
Common Questions About 75 Hard
- Does walking count for 75 Hard? Yes, as long as the exercise is 45 minutes twice per day and once outside.
- Can I have coffee on 75 Hard? You can have coffee, but most people skip the sugar.
- Can you eat sugar on 75 Hard? You can have sugar, but it might conflict with your health goals.
- Can you lose weight on 75 Hard? You can lose weight on 75 Hard, but there are risks along the way. The intensity of the program may not be right for everyone.
- What’s considered a cheat meal on 75 Hard? It depends on your chosen diet.
- Can I eat rice in the 75 Hard Challenge? It depends on what the diet you select allows.
Is the 75 Hard Challenge Right for You?
It’s a good idea to talk to your doctor before launching a fitness or nutrition program. If you:
- Are 65 years or older
- Have heart or chest pain
- Have high blood pressure
- Have arthritis
- Tend to have fainting or dizzy spells
- Have diabetes
- Aren’t already working out or following a meal plan
- Have a lifestyle that would make it hard to commit to 75 days
It’s super important to discuss options with your doctor before 75 Hard or any other exercise or diet program.
The Importance of Mental Fortitude
Managing an illness, loss of a loved one, travel, celebrations, or shifts in workload may pose a challenge. The 75 Hard Program is as much about mental fortitude as it is about physical transformation. Regardless of the diet you choose, make sure to include ample protein.
Real-Life Experiences and Reviews
Many have shared their weight loss journeys, and enhanced fitness levels. Boosted self-confidence and mental resilience. Katie Wells, a writer, at wellnessmama.com, mentioned that while “the 75 Hard Challenge may not suit beginners in the realm of health and fitness it can be a game changer for those looking to push their limits”.
Lisa, the creator of Tried, Tested, and True expressed how her mental well-being saw a “significant improvement after completing the challenge”.
The LIVEHARD Program: Beyond 75 Hard
The “LIVE HARD” program consists of four stages that must be completed within a year:
- PART 1: 75 HARD
- PART 2: PHASE 1
- PART 3: PHASE 2
- PART 4: PHASE 3
The LIVEHARD program is designed for annual completion to continually build and maintain progress in various aspects of life.