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William Read - Nutrition Consultant
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.

75 Hard Challenge Diet Plan: What You Need To Know Before You Start It

Updated: 08.03.2023

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. 

Table Of Contents

What is the 75 Hard Challenge?

The 75 hard challenge diet plan is a 75 days 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







75 Hard Diet Ideas: Weight Loss Challenge Rules

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.

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; it helps 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 exercise 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.

75 hard diet

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.

75 Hard Challenge Rules or 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.

If you are trying to lose weight, start with your daily calorie intake and do not eat more. You will begin to shed some pounds if you start eating less than your recommended daily calorie intake.

If you are trying to gain muscle, increase your daily caloric intake to equal to or greater than your TDEE (Total Daily Energy Expenditure). You can achieve this by eating more protein or increasing your carbohydrate intake.

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 Challenge Real Stories

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 said: “The 75 Hard Challenge may not be the best option for individuals who are new to improve 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.


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.

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.