When I decided to do the 75 Hard challenge, I wasn't looking to lose weight. Instead, I was seeking a program that could help me develop discipline and mental toughness. While there are countless diet and weight loss programs out there to choose from, I would still recommend anyone looking to lose weight to consider 75 Hard because of the disciplines you will adopt while completing the program. I first learned about the challenge from a podcast by Andy Frisella, and after completing the 75 days, stand by the fact that it changed my life.
One of the key components of the 75 Hard Challenge is following a strict diet plan. While the program doesn't prescribe a specific diet, it does require participants to stick to a set of guidelines that promote healthy eating habits. These guidelines include drinking a gallon of water a day, avoiding alcohol and cheat meals, and picking a diet and sticking to it. For those looking to jumpstart their weight loss journey, the 75 Hard Challenge can be a great option.
If you're considering taking on the 75 Hard Challenge, you may be wondering what kinds of foods you should be eating. With so many dietary restrictions, it can be tough to come up with meal ideas that are both compliant and satisfying. That's why we've put together a roundup of 75 Hard diet ideas to help you stay focused on your goals while getting the nutrition your body needs.
75 Hard Diet Ideas
Following a structured diet is one of the rules of 75 Hard program. Good nutrition is essential for overall health and wellness. In this section, we'll share a roundup of 75 Hard diet examples to help you stay on track with your goals, no matter your fitness level.
Remember to consult with a healthcare professional before starting any new diet or exercise program. With dedication and discipline, you can achieve your fitness goals through good nutrition and a structured diet.
To see more about my personal 75 hard results, I have a whole post with my takeaways from the challenge and what I learned from doing it. This includes before and after pictures, as well as my husband's takeaways!
What Is the 75 Hard Challenge?
The 75 Hard Challenge is a mental and physical challenge created by Andy Frisella, a successful entrepreneur and fitness enthusiast. The challenge is designed to help individuals develop discipline, mental toughness, and self-confidence through a series of daily tasks.
The challenge consists of five main rules that must be followed for 75 consecutive days without any breaks or exceptions. If you miss or skip any of the main rules on any given day, you are advised to start over with your 75 days the next day.
It is important to note that the 75 Hard Challenge does not provide a specific diet plan. Instead, individuals are encouraged to choose a diet plan that aligns with their personal goals and preferences. The challenge focuses on developing mental and physical toughness through consistent daily habits and tasks.
Overall, the 75 Hard Challenge is a rigorous program designed to push individuals outside of their comfort zones and help them develop the discipline and mental toughness needed to achieve their goals.
75 Hard Guidelines
Day 2 of 75 hard
Day after completing 75 hard
The 75 Hard Challenge is a rigorous program that demands discipline, commitment, and consistency. It is designed to help individuals develop mental toughness, improve physical fitness, and achieve their goals. The challenge consists of six key components that must be completed every day for 75 days. In this post, we will delve into each of the 75 hard challenge rules and discuss how it can help you achieve success.
1. Read 10 pages of a non fiction book every day
Reading is a great way to improve knowledge and mindset. By reading non-fiction books, you can gain valuable insights into various topics and expand your intellectual horizons. The 10-page requirement may seem small, but it adds up over time. By the end of the challenge, you will have read 750 pages, which is equivalent to several books. This daily habit will help you develop a love for learning and improve your mental agility. For the best 75 hard challenge books to read, check out my post with 30 book ideas.
2. Take a progress photo every day
Taking progress photos is an excellent way to track your physical progress and hold yourself accountable. By taking a progress picture every day, you can see how your body is changing over time. This will motivate you to keep going and push through the tough days. It is also a great way to celebrate your progress and share it with others. Feeling brave? Post them on social media! You never know who you might inspire to take on the challenge themselves.
3. Drink a gallon of water every day
We all know how necessary it is to drink water. Drinking a gallon of water every day is amazing for the body to stay hydrated and flush out toxins. Water is crucial for maintaining bodily functions, such as digestion, circulation, and temperature regulation. It also helps to improve skin health, boost energy levels, and promote weight loss. Drinking a gallon of water may seem like a lot, but it is achievable with a little planning and dedication.
4. Follow a chosen diet
Following a strict diet with no cheat meals is one of the most challenging components of the challenge. It requires discipline and commitment to stick to a healthy eating plan for 75 days. However, the benefits are significant. By eliminating cheat meals and focusing on whole foods, you can improve your nutrition, reduce inflammation, and promote weight loss. This component of the challenge will help you develop a healthy relationship with food and learn to make better choices.
5. Complete two 45 minute workouts every day, with one being outdoors
Completing two 45 minute workouts every day is an excellent way to improve physical fitness and mental toughness. The first workout can be done indoors, while the second must be completed outdoors. This ensures that you get fresh air and sunlight for at least 45 minutes, which are essential for overall health and well-being. The workouts can be anything you enjoy, such as running, weightlifting, yoga, or swimming. The key is to challenge yourself and push past your limits. By completing two daily workouts, you will build strength, endurance, and confidence.
6. No alcohol or cheat meals
This component of the challenge is straightforward but challenging. No alcohol or cheat meals are allowed for 75 days. This means no pizza, ice cream, or beer. It requires discipline and commitment to stick to this rule, especially when social situations arise. However, the benefits are significant. By eliminating alcohol and cheat meals, you can improve your health, reduce inflammation, and promote weight loss. You will also learn to find pleasure in other activities and develop a stronger sense of self-control.
7. If a day is missed, the challenge must be restarted from day one
This component of the challenge is what sets it apart from other fitness programs. If you miss a day, you must restart the challenge from day one. This rule ensures that you stay committed and consistent throughout the 75 days. It also teaches you the importance of accountability and the consequences of not following through. The rule may seem harsh, but it is necessary to achieve the full benefits of the challenge.
75 Hard Diet Ideas
One of the key rules of 75 Hard is following a structured diet. This is because good nutrition is essential for overall health and wellness. Eating a balanced diet can help you achieve your fitness goals, maintain a healthy weight, and boost your energy levels.
To help you stay on track with your diet during 75 Hard, here are some examples of different types of diets you can follow.
High protein diet
One popular choice is a high protein diet, which involves focusing on lean proteins like chicken, turkey, fish, and tofu. This can help you build and maintain muscle mass, which is important for overall health and fitness. With more muscle mass and a better body composition, your body burns more calories during the day. A misconception a lot of women have is that eating too much protein will make them start to look bulky, but that couldn't be further from the truth.
Low-carb diet
Another option is a low-carb diet, which involves avoiding processed foods and sticking to whole foods like vegetables, nuts, and seeds. By reducing your intake of carbohydrates, you can encourage your body to burn fat for fuel instead of relying on glucose. This can help you lose weight and improve your overall health.
Mediterranean diet
The Mediterranean diet is another popular choice, which involves incorporating healthy fats like olive oil, nuts, and avocados into your meals. This can help you reduce your risk of heart disease and improve your overall health. It's also a flexible diet that allows for a variety of different foods, making it a great option for those who don't want to feel restricted.
Plant-based diet
If you're interested in a plant-based diet, you can focus on fruits, vegetables, legumes, and whole grains. This can help you get the nutrients you need while also reducing your intake of animal products. Plant-based diets have been shown to reduce the risk of chronic diseases like heart disease and diabetes.
Whole 30
For those who want to do a more structured program, the Whole30 diet involves eliminating processed foods, dairy, grains, and sugar for 30 days. This can help you identify any food sensitivities and reset your eating habits. Similarly, the paleo diet involves focusing on whole foods like meat, fish, vegetables, and fruits. This can help you reduce your intake of processed foods and sugar.
Keto diet
Another option is the keto diet, which involves eating high-fat, moderate-protein, and low-carb foods to encourage ketosis. This can help you burn fat for fuel and improve your overall health. However, it's important to note that the keto diet may not be suitable for everyone, should not be done longterm, and should be done under the guidance of a healthcare professional.
Other Hard Diet Ideas
Other ideas for your 75 Hard diet include intermittent fasting, tracking macronutrients, and incorporating superfoods like chia seeds, quinoa, and kale into your meals.
Intermittent fasting involves restricting your eating window to a certain number of hours each day, which can help you reduce your overall calorie intake. While it can be great to lose weight, there is research that shows it may not be beneficial for women in child-bearing years during every part of their cycle. So before jumping into intermittent fasting, please do research and talk to your healthcare professional.
Tracking macronutrients involves monitoring your intake of protein, carbohydrates, and fat to ensure that you're getting the right balance of nutrients for your body. Counting your macros can seem overwhelming if nutrition is something you are just now diving into, so I would encourage you to only go this route if you are really wanting to learn and dive right in. If you are more likely to quiet after getting overwhelmed, a simpler diet may be better for you.
Finally, incorporating superfoods into your diet during 75 Hard can have a significant impact on your overall health and wellness. Superfoods are nutrient-dense foods that are rich in vitamins, minerals, and antioxidants. A few examples of superfoods to look for are blueberries, dark leafy greens, different kinds of seeds, and fermented foods, like kimchi. Incorporating superfoods into your diet can be as simple as adding them to your meals or snacks. For example, you can sprinkle chia seeds on top of your yogurt or oatmeal, add quinoa to your salads or stir-fries, or blend kale into your smoothies. By making small changes to your diet and incorporating more nutrient-dense foods, you can improve your overall health and wellness during 75 Hard.
Ultimately, the key to success with any structured diet during 75 Hard is finding a plan that works for you and your lifestyle.
It's important to consult with a healthcare professional before starting any new diet or exercise program to ensure that it's safe and appropriate for your individual needs. With dedication and discipline, you can achieve your fitness goals through good nutrition and a structured diet.
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