Top Diet Plans to Follow for the 75 Hard Challenge

Introduction to the 75 Hard Diet Challenge

The 75 Hard challenge has become an increasingly popular fitness and diet program over the past couple of years. The basic premise is to complete 75 days straight of quite difficult diet and exercise rules. There are five main components:

• Follow a diet
• Take progress photos
• Drink a gallon of water daily
• Exercise twice daily
• Read self-improvement books

Specifically on the diet component, the rules state that you must follow a "nutrition protocol" but leaves it open on how restrictive that must be. For many people, a big question they have starting 75 Hard is figuring out what diet plan to follow.

In this article, we will discuss some of the most popular and effective diets to follow during the 75 Hard program.

Keto Diet

The ketogenic or "keto" diet has become one of the most popular diets to follow in recent years for quick fat loss. It involves eating very low carb, high fat, and moderate protein.

Some of the benefits of keto for 75 Hard include:

• Rapid weight loss, especially initially as body goes into ketosis
• Elimination of sugar and refined carbs
• Appetite suppression from high fat intake
• Generally easy to follow with whole food options

Foods to eat on keto include meat, eggs, full-fat dairy, nuts and seeds, healthy oils, avocados, and low-carb vegetables like leafy greens. Foods to avoid include all sugar, grains, legumes, tubers, and fruits.

Keto flu can be an issue starting out but usually only lasts 1-2 weeks. Make sure to supplement electrolytes and drink lots of water. After adapting, most people report stable energy and mental focus.

Modified Keto Diet

One potential downside of keto for athletes or very active individuals is lack of carbs affecting exercise performance. A modified keto diet includes 25-50 grams of carbs pre and post workout to provide glucose when needed most.

The targeted keto diet involves eating 20-50 grams of fast digesting carbs about 30 minutes pre-workout. This provides energy for intense exercise while not knocking you out of ketosis completely.

Intermittent Fasting

Intermittent fasting (IF) and the 75 Hard challenge seem like a match made in heaven. IF involves cycling between periods of fasting and eating, rather than continuously grazing throughout the day.

Some popular ways to do intermittent fasting include:

• 16/8 method -Fast for 16 hours (including sleep), eat during 8 hour window
• Alternate day fasting - Eat 500-600 calories every other day
• 5:2 diet - Eat normally 5 days a week, fast 2 days
• Warrior diet - Eat small amounts during day, 1 large meal at night

Benefits of IF for fat loss include lower insulin levels, increased lipolysis and fat burning, appetite suppression, and convenient calorie restriction. For 75 Hard, many people find IF helpful for staying in a calorie deficit. Black coffee, tea, water, and zero calories drinks are allowed during fasts.

Build Up to Extended Fasts

An advanced technique is to build up to longer fasts like 24-36+ hours. This allows even greater metabolic benefits but should be slowly worked up to. Listen to your body and break fasts if feeling very weak or ill.

Paleo Diet

The paleo diet focuses on eating lean meats, fish, eggs, vegetables, fruits, nuts and seeds, and healthy fats. It avoids processed foods, sugar, grains, dairy, legumes, and certain vegetables.

Reasons the paleo diet works well for 75 Hard include:

• Emphasizes whole, minimally processed foods
• No calorie counting required
• Higher protein intake keeps you full
• Eliminates sugary foods and refined carbs

Foods to eat on paleo include grass-fed meats, wild caught fish, pasture-raised eggs, vegetables (not corn, peas or potatoes), fresh fruits, nuts and seeds, coconut oil, olive oil, and avocado oil. Avoid grains, dairy, processed foods, sugar, legumes, and vegetable oils.

The paleo diet leads to several favorable changes like reduced inflammation, stabilizing blood sugar, and reduced risk for diseases. Some people need to ensure adequate carb intake to support their workouts.

Low Carb Diet

A traditional low carb diet can also be very effective for 75 Hard. While not as restrictive as keto, lowering overall carb intake provides much of the same benefits.

A typical breakdown of calories from nutrients on a low carb diet is:

• Carbs: less than 130g, ideally under 100g daily
• Protein: around 0.6-1g per pound of bodyweight
• Fat: remainder of calories

Carb counting and macros do not need to be strictly tracked. A basic guideline is to limit carb-heavy foods like grains, sugars, potatoes, and many fruits.

Low carb is ideal for steady fat loss but allows a bit more flexibility on occasion than keto. It can be slightly easier to stick to long term after 75 Hard is complete.

Cyclical Low Carb Dieting

For more athletic individuals or those that intensely weight train, a cyclical approach to low carb dieting could be useful.

This involves eating very low carb most of the time, then having 1-2 carb refeed days to replenish muscle glycogen after tough workouts.

Intermittent Fasting and Low Carb Combined

An alternative strategy is to combine intermittent fasting with a lower carb diet for enhanced fat loss. This stacks several complimentary diet tactics.

For example, follow a 16/8 style of intermittent fasting and eat low carb meals in your 8 hour eating window. This creates an extended period of low insulin each day, with consistent periods of burning stored body fat.

Be sure to eat sufficient calories and protein so as not to lose muscle mass when combining IF and low carb.

Calorie Counting Apps

While not mandatory, calorie counting apps can provide useful data to help target a daily calorie deficit. This is key for weight loss.

Some popular calorie tracking apps include MyFitnessPal, LoseIt!, Cronometer, and Lifesum. Most have large databases of foods to log and can scan barcodes.

Aim for a moderate daily deficit of around 500 calories. Larger deficits can backfire and cause excessive hunger, cravings or fatigue. Add exercise calories burned for your total daily expenditure.

High Protein Diet

Getting adequate protein is important when losing weight to help retain lean muscle mass. Protein also provides more satiety per calorie versus carbs or fat.

Aim for around 0.6-1 gram of protein per pound of body weight daily. Excellent protein sources include lean meats, eggs, fish, dairy, protein powder, beans, and lentils.

A high protein diet aids fat loss from several mechanisms:

• Increases metabolic rate and thermogenesis
• Helps maintain lean mass when in calorie deficit
• Produces greater satiety hormones like PYY and GLP-1
• Reduces appetite and desire to snack

Spread protein intake out throughout the day for maximal effect on fullness and muscle protein synthesis.

Choosing the Right Diet for You

There are clearly many effective diets to choose from for completing 75 Hard. The "best" diet depends largely on individual preference and goals.

A lower carb or keto approach often provides rapid success to start. However, some people can experience low energy, cramps, or insomnia. Test how you respond.

Less restrictive diets like paleo or intermittent fasting allow for more balanced macronutrients. Listen to your body's feedback.

Finally, ensure your nutrition provides enough fuel to recover from two daily workouts. Some trial and error may be needed to find your optimal 75 Hard diet.

Incorporating Flexible Dieting Principles

While following a structured nutrition program can simplify meal planning, some flexibility is also beneficial.

Using flexible dieting principles, no foods are completely off limits. You can still include treats in moderation so long as they fit your calories and macros.

This helps prevent feelings of deprivation that lead to eventual bingeing. Be sure to emphasize whole, nutrient-dense foods for most of your calories.

Lifestyle Changes For Long Term Success

Completing 75 Hard is an awesome achievement. But maintaining new habits long term is critical for sustained health and keeping weight off.

Reflect on the diet strategies that worked best for you during the challenge. Then determine how to carry some of them forward as lifestyle changes.

Smaller portions, meal prepping healthy recipes, drinking more water, and reducing snacking are some examples. Develop a nutrition routine you can adhere to consistently.

View 75 Hard as a jumpstart to your fitness journey. Let it establish new norms that support your goals so you can keep progressing and feeling your best.

Conclusion

Determining the right diet to follow during 75 Hard is an important piece of the challenge. Choosing a nutrition program that complements your workouts and keeps you satisfied will help in achieving excellent results.

Lower carb approaches, intermittent fasting, and high protein diets are proven effective options. Track calories in a moderate deficit and eat quality whole foods.

Stick with the diet you select fully for 75 days. Then transition to sustainable lifestyle changes to make fitness gains last. Completing 75 Hard requires diligence and consistency. Selecting the optimal diet will get you on your way to outstanding rewards.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.