75 Hard Diet Rules: What You Can and Can't Eat

One of the most common questions about 75 Hard is: "What diet should I follow?"

The answer might surprise you. Andy Frisella, the creator of 75 Hard, intentionally left the diet rules open-ended. Here's what you need to know.

The Official 75 Hard Diet Rule

The rule is simple: Follow a diet. Any diet. No cheat meals. No alcohol.

That's it. There's no specific diet mandated by the program. The challenge is about discipline and consistency, not following a particular eating plan.

What Counts as a "Diet"?

A diet for 75 Hard purposes is any structured eating plan with clear rules. Examples include:

• Calorie counting (specific daily calorie target)
• Macro tracking (hitting protein, carb, and fat goals)
• Keto (low carb, high fat)
• Paleo (whole foods, no processed foods)
• Whole30 (elimination diet)
• Vegetarian/Vegan
• Clean eating (no processed foods, no added sugar)
• Intermittent fasting (time-restricted eating)

What Doesn't Count

Here's where people get tripped up:

• "Eating healthy" without specific rules is too vague
• "Trying to eat less" isn't a defined diet
• Making it up as you go defeats the purpose

You need clear, objective rules that you can definitively say you followed or broke.

The No Cheat Meals Rule

This is non-negotiable. For 75 days:

• No "just one bite" of off-plan foods
• No "I'll make up for it tomorrow"
• No "special occasions" exceptions
• No rationalizing that something "almost" fits your diet

If it's not in your diet plan, it's off-limits. Period.

The No Alcohol Rule

Regardless of your chosen diet, alcohol is completely prohibited during 75 Hard. This includes:

• Beer, wine, and spirits
• "Low-calorie" alcoholic drinks
• Cooking with alcohol
• Foods containing alcohol

This rule exists because alcohol impairs judgment and can lead to poor decisions about other tasks.

Choosing the Right Diet for You

Consider these factors:

Sustainability

Can you realistically follow this diet for 75 days? An extremely restrictive diet might set you up for failure.

Your Goals

What do you want to achieve? Fat loss might call for a calorie deficit. Building muscle might require higher protein.

Lifestyle Fit

Does the diet work with your schedule, family meals, and social situations?

Previous Experience

Have you successfully followed this diet before? Starting something completely new during 75 Hard adds extra difficulty.

Popular Diet Choices for 75 Hard

For Simplicity: Clean Eating

Rules: No processed foods, no added sugar, no fast food. Eat whole foods only.

Pros: Easy to understand, flexible food choices Cons: Can be subjective about what counts as "processed"

For Fat Loss: Calorie Deficit

Rules: Eat X calories per day (typically 300-500 below maintenance).

Pros: Mathematically guaranteed to work, flexible food choices Cons: Requires tracking, can feel restrictive

For Structure: Macro Counting

Rules: Hit specific protein, carb, and fat targets daily.

Pros: Balanced approach, flexible foods Cons: Requires more planning and tracking

Tips for Diet Success During 75 Hard

1. Meal Prep is Essential

Prepare meals in advance. When you're tired and hungry, having compliant food ready prevents bad decisions.

2. Plan for Social Situations

Know what you'll eat at restaurants, parties, and family gatherings before you arrive.

3. Read Labels Carefully

Hidden sugars and ingredients can trip you up. Know exactly what's in your food.

4. Have Backup Options

Keep compliant snacks available for emergencies—at home, work, and in your car.

5. Don't Make It Harder Than Necessary

Choose a diet you can actually stick to. 75 Hard is hard enough without an unnecessarily restrictive eating plan.

Common Diet Mistakes

• Starting too extreme: Going from fast food daily to strict keto is a recipe for failure
• No clear rules: "Eating better" isn't specific enough
• Forgetting condiments: Sauces, dressings, and toppings count
• Liquid calories: Sugary drinks can break your diet
• Underestimating social pressure: Plan for how you'll handle pushback

What If You Break Your Diet?

If you eat something off-plan—even one bite—you restart at Day 1. There are no exceptions.

This might seem harsh, but it's the point. 75 Hard teaches you that your word to yourself matters. When you commit to something, you follow through completely.

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