If you want to lose weight, one of the terrific ways is to eat a diet. A diet entails avoiding certain foods and habits and adopting new ones. Suppose you adopt a new diet or habit and follow it religiously for 3 months. In that case, your body and mind will witness transformations. 

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What Is The 75 Day Hard Challenge?

The 75 hard challenge diet plan is a 75-day diet meal plan that will help you lose weight fast. There are 75 days of low-carb and fish, high-carb and chicken dishes, and one cheats day. 

The 75 hard challenge diet plan is a diet plan that promises to give you the confidence and self-esteem you deserve. It provides a step-by-step guide to losing weight and reshaping your body in just a few days.

The 75-day plan was created by motivational speaker and supplement company owner Andy Frisella. On his website, Andy writes that this is not a fitness program, but a way to change your life, including taking complete control of your life.
#75hardchallengedietplan become more and more popular since 2019, when he made it up, especially in the social media Instagram and TikTok.

Andy shows by his own example how to change your life from the inside out, organize your thoughts, and practice discipline and daring.

This plan will teach you how to improve the following qualities in your life in 100x

  • Confidence;
  • Self-esteem;
  • Self-worth;
  • Self-belief;
  • Fortitude;
  • Grittiness.

75 Hard Diet Ideas: What To Choose?

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75 Hard Before and After

You are ready for a challenge and willing to change your lifestyle; 75 hard challenges can be a great way to lose weight quickly and improve your personal development.

The “75 Hard” challenge does not prescribe a specific diet but instead emphasizes discipline, mental toughness, and daily habits. However, if you’re looking for a diet to follow during the challenge, it’s important to choose one that aligns with your health goals and is sustainable for 75 days. Here are a few diet options you can consider:

  1. Clean Eating: Focus on consuming whole, unprocessed foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. It is advisable to avoid added sugars and highly processed foods.
  2. Keto Diet: A low-carb, high-fat ketogenic diet can be beneficial for weight loss and mental clarity. However, it can be challenging to maintain this diet for a period of 75 days.
  3. Intermittent Fasting: To incorporate intermittent fasting into your routine, simply restrict your eating window to a specific timeframe each day.
  4. Calorie Counting: Track your daily calorie intake and aim for a caloric deficit if your goal is to lose weight.
  5. Plant-Based Diet: Embrace a plant-based diet that is rich in fruits, vegetables, legumes, and whole grains while avoiding animal products.
  6. Low-Carb: To optimize your diet, it is recommended to reduce your carbohydrate intake and instead focus on consuming lean proteins and non-starchy vegetables.
75 hard diet

What Are The 75 Hard Challenge Rules?

1 Step. Drink each day gallon of water for 75 days.

Each time you drink water, it aids in flushing out the toxins from your body. It also keeps your metabolism going at a high rate, so you burn more calories throughout the day.

2 Step. Do 45–60 minutes of continuous exercise twice daily.

Workouts are good for you; they help you lose weight and keep it off in the long run, make you feel better, improve your fitness, and help your body burn off the extra calories from eating less.

The best exercises for weight loss are exercises you do as daily tasks. That means 30 minutes of cardio or strength training 3-4 times a week, plus a couple of days of muscle-building exercises (like push-ups or pull-ups) on non-consecutive days. You can also add some yoga or stretching exercises if they appeal to you.

Also, read – Dare to Transform: 75 Soft Challenge When 75 Hard is Too Much

3 Step. Follow a diet that fits your macros.

When looking for a diet plan that works, it’s crucial to go for one that fits your macros.

Macro is the term used to describe food groups and nutrients. A macro is a term that describes the amount of protein, carbs, and fat in a food item. The most common macro example is carbohydrates, including fruits, grains, vegetables, and dairy products.

The goal with any diet plan is to follow one that fits your macros. This means you should always eat foods that fit into your daily caloric intake and are high in protein, fiber, vitamins, and minerals.

4 Step. Eat three meals per day, no cheat meals or alcohol.

A hard challenge diet plan is the most effective way to lose weight. It helps to facilitate the rate at which you burn fat and gives you the ability to eat junk food. The main idea behind this diet plan is to break your eating habits into three meals daily, making it easier for you to stick to them.

The first day of this diet plan should be strict because it will help you eliminate all the bad habits connected with excess eating and drinking. You have to avoid drinking alcohol on this day and eating anything containing sugar or other sweeteners like honey, syrups, and so on.

5 Step. Fast for 24 hours once per week (no food or drink apart from water).

For the first week of your challenge, fast 24 hours once per week. You can fast for 24 hours by skipping all food and drink except water. In addition, you can also use a method that involves consuming only water for at least part of the day, such as intermittent fasting (IF).

6 Step. Read 10 pages of inspirational books every day to improve yourself.

Reading non-fiction books can help you learn new things and improve the quality of your life with that knowledge.

7 Step. Take a photo of your progress every day.

Taking pictures from day to day will help you track the progress of your changes, even if you don’t notice them in the same period.

75 hard challenge diet plan

An important rule of the Challenge is that if you break even one point of the plan – you drink less than the specified water or read 8 pages of the book instead of 10, you start over.

Benefits of the 75 Hard Diet Plan

  • Body quality will improve;
  • You will begin to have a more structured approach to your daily routine;
  • You can be sufficiently flexible in your approach to choosing a meal plan;
  • You will read several books in 75 days;
  • You will get into the habit of drinking enough water each day.

How To Do a 75 Hard Challenge Checklist?

The primary step is to determine what you want to lose. For most people, that means the amount of weight they want to lose. You can make a checklist yourself by writing on paper or printing out ready-made templates and filling it in sequentially as you go through the program’s stages.

The main thing is to remember to fill it out every day and thank yourself every day for the points you have completed.

75 Hard Challenge Checklist

Also, read – How to Reverse Diet and Lose Weight Fast

What Are The Downsides Of This Program?

  • Lack of specific rules;
  • Rigid and rapid changes in the habitual life;
  • Lack of a scientific approach in the program;
  • Challenging your mental toughness.

75 Soft Challenge

For those who will find the 75 hard challenges a bit difficult to fulfill the 75 days challenge checklist, the 75-day soft challenge comes to their rescue. Unlike the hard challenge, the 75 soft challenge involves imbibing easy and simple diet habits for 75 days. 

Another key difference is that the 75 Hard Challenge does not allow for any compromises or substitutions, while the 75 Soft Challenge allows for some flexibility. For example, if you are unable to exercise outdoors due to weather conditions, you can still complete the challenge by exercising indoors.

Overall, both challenges are designed to help people build mental toughness, and self-discipline, and develop healthier habits. The main difference is that the 75 Hard Challenge is more intense and requires a higher level of commitment and dedication to complete.

Will This Challenge Really Help You Lose Weight?

If you stick to the 75 Challenge and follow the basic rules, you are more likely to lose weight.

A combination of exercise and small dietary restrictions will lead you to get rid of the extra pounds, but of course, the results will depend only on you.

If the 75 plan still seems very complicated, you can start your journey to a healthy body with gentler ways. Lasta will teach you how to change your eating habits without severe food restrictions or grueling diets.

75 Hard Before and After Real Reviews & Results

People have achieved amazing results with the 75 Hard Challenge, and their stories are truly captivating. Many individuals have reported remarkable weight loss, improved physical fitness, and an increase in their confidence and mental strength.

  • Katie Wells from wellnessmama.com said: “The 75 Hard Challenge may not be the best option for individuals who are new to improving their health and fitness. Nonetheless, for those seeking to push themselves to the next level, it can be effective. However, it’s important to note that the requirement of having zero flexibility may not be practical or beneficial for most people.”
  • Lisa, founder of Tried, Tested, and True said: “My mental state has significantly improved since completing the 75 Hard Challenge. I now feel more confident, strong, capable, and accomplished. This newfound confidence has also had a positive impact on my emotional well-being, helping me to overcome feelings of depression and depletion. Furthermore, the program has also led to significant physical improvements. By day 76, I had already lost 13.5lb.”
  • Rob Cressy shared: “Completing the 75 Hard Challenge resulted in the most significant personal growth period of my life, encompassing all aspects of my well-being, including mindset, emotions, relationships, body, and business. This experience was transformative, leading to lasting changes in my daily habits and approach to life.

    Even after finishing the program, I continue to strive for excellence in all areas of my life. I have incorporated the practices that worked for me, such as regular exercise, reading personal development books, drinking a gallon of water daily, practicing gratitude, utilizing a power list, visualization, meeting new people, and performing random acts of kindness.
    This way of living has become ingrained in me, and I couldn’t imagine going back to my previous lifestyle.”

People have been raving about how the challenge has enabled them to develop beneficial routines, increase their efficiency, and bring positive change to both their personal and professional lifestyles.

The 75 Hard Challenge has had a tremendous impact on the lives of those who have chosen to undertake it. Nonetheless, it is inadvisable for just about anyone, as the requirements are quite demanding. By going through the rigorous program and taking responsibility, people have been able to surpass their expectations and achieve remarkable outcomes. If you want to transform your physical, mental, and overall well-being, the 75 Hard Challenge could be your way forward. It has the potential to be the perfect motivator to kickstart the change that you desire.

What Is The 75 Livehard Program and The Phases 1,2, and 3?

The “LIVEHARD” program consists of four stages that must be completed within a year. Here are the main points of each stage:


– Duration: 75 days – Daily Tasks:

– Follow a strict diet with no cheat meals.

– Exercise twice a day for 45 minutes each (one session outdoors).

– Drink one gallon of water daily.

– Read 10 pages of a non-fiction, self-development book.

– Take a progress picture daily.

– No compromise or substitutions allowed.


– Duration: 30 days (can start immediately after 75 HARD)

– Similar Tasks to 75 HARD with a few additions + 5 minute cold shower + 3 extra critical power list tasks + 10 minutes of dedicated visualization.

– Completion must leave enough time in the year to finish the last two stages.

– Failure to complete Phase 1 in time requires restarting the entire program.


– Duration: 30 days (can start after a 30-day break following Phase 1)

– Tasks identical to 75 HARD.

– Teaches the importance of maintaining momentum.

– Failure at any point requires restarting Phase 2.


– Duration: Last 30 days leading up to the anniversary of starting 75 HARD.

– Tasks include those from previous stages and additional ones like cold showers and critical power list tasks.

– Must align with the final 30 days of your year anniversary with 75 HARD.

– Failure at any point requires restarting the entire LIVEHARD program.

– Includes tasks like having a meaningful conversation with a stranger and performing random acts of kindness.

– Completion of all four stages leads to significant personal growth, increased confidence, discipline, and mental toughness.

The LIVEHARD program is designed for annual completion to continually build and maintain progress in various aspects of life.


Why not try the 75-hard challenge diet plan if you’re trying to lose weight? This healthy eating plan helps you lose up to 7.5 pounds in the first 75 days, and it’s easy to follow if you are serious about losing weight fast. Each of the 75 meals in this low-carb diet serves a specific purpose for maximizing weight loss results and general body transformations.


Is smoking allowed in 75 Hard Challenge?

When it comes to the 75 Hard program, there is no official stance on smoking. However, it’s important to consider the overall principles and goals of the program. Smoking is widely known to have detrimental effects on both physical and mental health, which may contradict the intention of 75 Hard – a challenge focused on personal development and self-improvement.

Is 75 Hard unhealthy?

The “75 Hard” challenge is not inherently unhealthy, but it is important to approach it with caution and adapt it to individual needs and circumstances to avoid potential health issues. Consulting with a healthcare professional before embarking on any rigorous fitness or diet program is essential to ensure that it is safe and suitable for your specific health and fitness level.

What are the drawbacks of the 75 Hard program?

The drawbacks of “75 Hard” include its rigidity, potential for physical strain, strict dietary restrictions, mental stress, and the risk of becoming obsessed with the challenge. It may not be suitable for everyone due to its one-size-fits-all approach and lack of flexibility, making it important to consider individual circumstances and consult with a healthcare professional before attempting it.

What is the easy version of 75 Hard?

If you are seeking a less intense and more flexible alternative to the “75 Hard” challenge, you may want to consider the “75 Soft” challenge. This modified challenge maintains the core principles while offering greater flexibility and adaptability to accommodate individual lifestyles.

Do you have to work out every day on 75 Hard?

Yes, in the original “75 Hard” challenge, participants are required to work out every day for 45 minutes. Of these daily workouts, one must be conducted outdoors, regardless of the weather conditions.

Does 75 Hard include cold showers?

Yes, it includes a 5-minute cold shower on the 75 Livehard program Phase 1,2,3.

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

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