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147 Kgs to 90 Kgs: 3 Lentils for Fat Loss Win

As you search for information of lentils on google, you run into numerable articles by those media houses and health sites, all by so called professional, maybe marginally better than those AI bots we all use these days. None of those writes of so called big media houses would have actual experience of hacking their own health and understand how food impacts there system beyond what books tell you, or you can search for on internet.

And then comes the world of lentils, which is ever so confusing. Forget of you arte a westerner, chances are even if uou are an Indian born in India, you might not know beyond Kali Dal or Peeli dal. Or maybe sambhar waali daal, and prasade waali daal – thats how we call know our dals. And in my experience any attempt to write a comprehensive blog post about the same, falls flat on the face, as their so much information about each of those lentils that we end up losing the focus or ability to make decision on all the data provided.

In this post I will try to keep things simple and share with you 3 awesome lentils – why they are awesome, and how I am leveraging them in my weight loss journey. And being vegan and all, they I am sure they much lighter on the environment and hopefully some of our consciousness as well.

Getting down to business, here are the 3 Dals or Lentils that are part of my weight loss aresenal, and as the legend goes, traditionally the legends in India have been recommending them for legendary number of years. Different cultures in India appreciate them in different ways and different forms. I remember the saying in our baniya community which has been traditionally vegetarian culture that as people grow old and wise, they stop indulging in lot of things in life and move to one item which becomes stable for them Moong! yup – the legendary moong dal, for those not familiar – hospital wali dal. The Plane Jane dal as plane jane as plane jane it can get, the john doe of dals – the yellow Moong Dal. However here I am talking about the Sabut Moong – which is not your usual hospital waali yellow dal, which is super easy to digest, however I am talking about Whole Moong which is not served in hospitals is it is slow to digest compared to broken or yellow moong dal – which happens to add several steps of processing to the whole or sabut moong I am recommending here.

So yes, the first entry is the Sabut Moong Daal – the Whole Lentil itself – probably in its least processed form, the whole bean/seed itself – complete with all that fiber, all the fat, all the nutrition that nature builds in that bean – the one the legends in India would tell you has ‘Power’ compared to mean and a quick read of the modern nutritional information now verifying that it indeed is loaded with protein, and has a load of fiber as a scoring point over its meaty competitors like chicken, fish or beef.

Its vegan, its whole, its I think cheaper than mean, greener – not only in color, and its so bloofy versatile. Well I will come to that later, but yeah, what I have noticed it that a meal of Sabut Moong with rice or roti or anything – keeps me satiated and full for longer times, which means lesser hunger bangs, longer fasting cycles, and generally a happier and content me. I will soon add a post about how versatile it is in its uses here.

Coming to other two lentils that I want bring to your attention – Dal Makhani – well without the Makhan ofocurse. But you know what if you make it properly and follow classical recipes – making Dal Makhani out of Sabut Urad does not invlove any usage or added butter, cream or fat. If soaked and cooked properly, the lentil itself releases all that is inside it, make it rich and creamy. Yes ladies and gentlemen, the ubiquitous Kaali Dal, the one sold as Dal Makahni at every darned Indian restaurant in the world – when done at home – done right – is the food that would keep you happy and satiated for along time – like moong, this one is also loaded with protein, fiber and natural fats to help you control those GI and GL spikes.

Last but not the least – Moth Dal – I am actually drooling writing this as I am hungry and a Moth dal Chaat would be such a welcome respite in this heat of Delhi. What we call a Chaat – in this case specifically – turns out what a westerner would call a Salal. Yup you are right – sweet chilli tangy sour all in one go, loaded with protein, fiber, is probably sprouted, serves well as chakna, what else should I tell you? Ok ever heard Moth Chawal, Moth Kachori? Yup this one is versatile and with a little innovation – can be used for so many things and in so any ways. Probably another blog post about the same in future.

Phew now that I have written all of the above without AI, let me leverage some of it and at least ask it to generate some pictures so that you can understand how it looks like when you are looking for it. Otherwise if you buy it online I am sure the labels would guide you through.

But remember especially when buying Moon and Urad – you get them in 3 forms – fully processed which looks like Yellow or White – easiest to digest, then you have less processed which is broken, but still has the fiber on top – this would look green or black on outside and maybe lighter yellow inside. And then there is the whole one – which is least processed and not broken. You can choose one as per your needs and uses.

A representation of what Dall-E by OpenAi thinks Urad Dal looks like.
What AI thinks, moth looks like..
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Glycemic Index and Secrets of Weight Loss

blue tape measuring on clear glass square weighing scale


The Glycemic Index (GI) has been a buzzword in the health and nutrition world for years, but what does it truly signify? As more individuals seek effective and sustainable weight loss methods, understanding the role of GI becomes paramount. In this guide, we’ll delve deep into the Glycemic Index, demystify its science, and debunk common myths, providing you with actionable insights for a healthier lifestyle.

Confused between Glycemic Index versus Glycemic Load? Read: Glycemic Index (GI) VS Glycemic Load (GL)

1. What is the Glycemic Index?:

The Glycemic Index is a ranking system that measures how quickly and significantly a carbohydrate-containing food raises blood sugar levels. Foods are ranked on a scale from 0 to 100, with pure glucose (sugar) serving as the reference point with a GI of 100.

  • Low GI (55 or less): Foods that are digested, absorbed, and metabolized slowly, leading to a gradual rise in blood sugar. Examples include whole grains, legumes, and most fruits and vegetables.
  • Medium GI (56-69): Foods that have a moderate impact on blood sugar levels. This category includes some types of rice, raisins, and certain breads.
  • High GI (70 and above): These foods cause a rapid spike in blood sugar. Examples are white bread, most breakfast cereals, and sugary beverages.

Understanding the GI of foods can help individuals make informed dietary choices, especially those looking to manage their blood sugar levels or achieve weight loss.

2. The Science Behind GI and Weight Loss:

The relationship between the Glycemic Index and weight loss is rooted in the body’s insulin response. When we consume high-GI foods, our blood sugar levels rise rapidly, prompting the pancreas to release a surge of insulin. Insulin is a hormone responsible for transporting sugar from the bloodstream into cells. However, excessive insulin can lead to:

  • Fat storage: High insulin levels signal the body to store excess sugar as fat, particularly in the abdominal area.
  • Hunger pangs: A rapid spike in blood sugar followed by a sharp drop can lead to feelings of hunger shortly after eating, increasing the likelihood of overeating.
  • Energy crashes: The post-meal slump many people experience is often due to a rapid drop in blood sugar after consuming high-GI foods.

On the other hand, low-GI foods provide a steady release of energy, keeping hunger at bay and promoting satiety. This not only aids in weight management but also supports stable energy levels throughout the day.

3. Debunking Common Myths about GI:

With the popularity of the Glycemic Index, several myths have emerged. Let’s set the record straight:

  • Myth: “All carbs are bad.”
    • Truth: Not all carbohydrates are created equal. While refined carbs like white bread have a high GI, many whole foods like quinoa, barley, and legumes have a low GI and are packed with essential nutrients.
  • Myth: “A low-GI diet means avoiding all sugars.”
    • Truth: Natural sugars found in fruits, dairy, and some vegetables can be part of a low-GI diet. It’s the added sugars in processed foods that often have a high GI and should be consumed in moderation.
  • Myth: “Low-GI foods are always healthier.”
    • Truth: While many low-GI foods are nutritious, some can be high in unhealthy fats or sodium. It’s essential to consider the overall nutritional profile of a food, not just its GI.

By understanding the facts and dispelling the myths, individuals can make more informed dietary choices that align with their health goals.

However it is also important to understand the Glycemic Loads of the food you are eating as well, to help understand the concept we have made a list as well as calculator here: Glycemic Index (GI) VS Glycemic Load (GL).

4. Benefits of a Low-GI Diet:

Embracing a low-GI diet offers a myriad of health benefits beyond just weight management. Here’s a closer look at some of the advantages:

  • Stable Energy Levels: Low-GI foods provide a steady energy release, helping you avoid those mid-day slumps and maintain consistent energy throughout the day.
  • Reduced Risk of Chronic Diseases: Studies have shown that a low-GI diet can reduce the risk of type 2 diabetes, cardiovascular diseases, and certain types of cancers.
  • Improved Blood Sugar Control: For individuals with diabetes or those at risk, a low-GI diet can help maintain stable blood sugar levels, reducing the need for insulin and other medications.
  • Enhanced Satiety: Foods with a lower GI tend to be richer in fiber and protein, which can help you feel full longer, reducing the likelihood of overeating.
  • Better Digestive Health: Many low-GI foods, such as whole grains and legumes, are high in dietary fiber, promoting healthy digestion and regular bowel movements.

5. Practical Tips to Incorporate Low-GI Foods:

Transitioning to a low-GI diet doesn’t have to be challenging. Here are some practical tips to help you make the shift:

  • Start with Whole Grains: Replace white rice and bread with whole grain alternatives like brown rice, quinoa, and whole grain bread.
  • Snack Smart: Opt for low-GI snacks like nuts, seeds, and Greek yogurt instead of chips or sugary treats.
  • Incorporate Legumes: Beans, lentils, and chickpeas are not only low in GI but also packed with protein and fiber. Add them to salads, soups, or stews.
  • Limit Sugary Beverages: Instead of sodas or sugary juices, hydrate with water, herbal teas, or unsweetened beverages.
  • Read Labels: When shopping, check the labels for added sugars and high-GI ingredients. The fewer the ingredients, the better.
  • Cook at Home: Preparing meals at home allows you to control the ingredients and ensure you’re consuming low-GI foods.

7. FAQs about Glycemic Index and Weight Loss:

As the Glycemic Index gains traction in health and nutrition circles, several questions arise. Here are answers to some frequently asked questions:

  • Q: Can I eat high-GI foods in moderation?
    • A: Yes, it’s about balance. While the focus should be on low-GI foods, occasional indulgence in high-GI foods is okay, especially if combined with low-GI foods to balance the impact on blood sugar.
  • Q: Is the Glycemic Index the only factor to consider for weight loss?
    • A: No, while GI is a valuable tool, other factors like calorie intake, portion sizes, and overall diet quality also play crucial roles in weight management.
  • Q: How does protein and fat affect the GI of foods?
    • A: Protein and fat can lower the GI of a meal. For instance, adding avocado or nuts to a dish can reduce its overall GI.
  • Q: Are all fruits high in GI?
    • A: No, many fruits like berries, apples, and pears have a low to medium GI. However, tropical fruits like pineapples and mangoes tend to have a higher GI.

Conclusion and Takeaways:

The Glycemic Index offers a unique lens through which we can understand our food choices and their impact on our blood sugar and overall health. By incorporating low-GI foods, debunking myths, and adopting a holistic approach to well-being, individuals can pave the way for sustainable weight loss and optimal health. Remember, it’s not just about numbers but making informed and balanced choices that align with your health goals and lifestyle.


  1. What exactly is the Glycemic Index (GI)?
  • The Glycemic Index is a ranking system that measures how quickly and significantly a carbohydrate-containing food raises blood sugar levels. Foods are ranked on a scale from 0 to 100, with pure glucose serving as the reference point with a GI of 100.
  1. How does the Glycemic Index impact weight loss?
  • Foods with a high GI can cause rapid spikes in blood sugar, leading to increased insulin production, which can promote fat storage. On the other hand, low-GI foods provide a steady energy release, helping to control appetite and support sustainable weight loss.
  1. Are all carbs bad when considering the Glycemic Index?
  • Not all carbohydrates are created equal. While refined carbs like white bread have a high GI, many whole foods like quinoa, barley, and legumes have a low GI and are packed with essential nutrients.
  1. How can I start incorporating low-GI foods into my diet?
  • Begin by choosing whole grains over refined grains, opt for fresh fruits and vegetables, and include legumes and lean proteins in your meals. Reading food labels and being aware of added sugars can also guide healthier choices.
  1. Is a low-GI diet suitable for everyone?
  • While many people can benefit from a low-GI diet, especially those looking to manage blood sugar or lose weight, individual needs may vary. It’s always best to consult with a nutritionist or healthcare provider to tailor a diet to your specific requirements.
  1. How does a low-GI diet compare to other popular diets like Keto or Paleo?
  • While the low-GI diet focuses on the blood sugar impact of foods, diets like Keto emphasize low carbohydrate intake, and Paleo prioritizes whole, unprocessed foods. Each diet has its merits, and the best choice often depends on individual health goals and preferences.
  1. Can I eat fruits on a low-GI diet?
  • Absolutely! Many fruits, such as berries, apples, and pears, have a low to medium GI. However, it’s essential to be mindful of portion sizes and opt for whole fruits over fruit juices or dried fruits.

Blog Tags for the Post:
Glycemic Index, Weight Loss, Low-GI Diet, Blood Sugar Management, Healthy Eating, Carbohydrates, Nutrition Tips, Whole Grains, Insulin Response, Sustainable Weight Loss, Dietary Choices, Low-GI Foods.

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Glycemic Index (GI) VS Glycemic Load (GL)

GI vs. GL: Understanding the Impact on Your Blood Sugar

When it comes to understanding how foods affect your blood sugar, two terms often come into play: the Glycemic Index (GI) and the Glycemic Load (GL). While they might sound similar, they have distinct differences that can influence your dietary choices, especially if you’re managing diabetes, aiming for weight loss, or just trying to maintain a healthy lifestyle.

Glycemic Index (GI): The Speedometer of Sugar Absorption

Think of GI as a speedometer that measures how fast a carbohydrate-containing food causes an increase in blood sugar levels. Foods are rated on a scale of 0 to 100, with pure glucose arbitrarily assigned a value of 100. This rating indicates the relative speed at which the body breaks down the carbs in a food into glucose.

  • High GI Foods (70 and above): These foods break down quickly during digestion, leading to a rapid increase in blood sugar. Think white bread, pretzels, and short-grain rice.
  • Medium GI Foods (56-69): These foods have a moderate effect on blood sugar. Examples include quick oats and brown rice.
  • Low GI Foods (55 and below): These foods break down slowly, releasing glucose gradually into the bloodstream, like lentils, most fruits, and non-starchy vegetables.

Understand more about Glycemic Index and Secrets of Weight Loss.

Glycemic Load (GL): The Bigger Picture of Blood Sugar Management

If GI is the speedometer, then GL is the complete dashboard that shows not just the speed, but also the volume of fuel being used. GL takes into account the GI of a food as well as the amount of carbohydrates in a typical serving size.

To calculate GL, you use the following formula:

GL=(GI×the amount of carbohydrate in one serving)÷100

  • Low GL (1-10): Foods in this category have a minimal impact on blood sugar levels. Incorporating more low-GL foods into your diet can help maintain stable energy levels throughout the day, making them ideal for weight management and overall health. Examples include most non-starchy vegetables, some fruits like cherries and grapefruit, and legumes.
  • Medium GL (11-19): These foods have a moderate effect on blood sugar levels. They can be included in a balanced diet but should be paired with low-GL foods or healthy fats and proteins to mitigate blood sugar spikes. Examples include whole wheat products, sweet potatoes, and some fruits like bananas and pineapple.
  • High GL (20+): High-GL foods cause significant spikes in blood sugar levels. They should be consumed sparingly, especially for individuals managing diabetes, prediabetes, or looking to stabilize their energy levels. Examples include white bread, short-grain rice, and baked goods made with refined flour.

Glycemic Load Calculator

The Glycemic Load Calculator is a handy tool designed to help you determine the glycemic load (GL) of various food items based on their glycemic index (GI) and portion size. It is especially useful for individuals managing their blood sugar levels or following a low glycemic diet. This tool would help you understand the total GL of your individual food items as well as what happens when you combine them in certain quantities.

How it Works:

  1. Search for Food Items: Start by typing the name of the food item you want to include in your calculation into the search box. The tool will display a list of matching food items with their GI and GL values.
  2. Select Food Items: Click on the desired food item from the search results to add it to your selection. You can add multiple items to your list. For eg. for a salad with Nuts, Apples, and Honey – you will choose all three.
  3. Enter Portion Size: After selecting a food items, you’ll be prompted to enter the portion size in grams. This step allows for a more accurate calculation of the glycemic load based on your intended serving size. I
  4. View Total Glycemic Load: As you add food items and specify their portion sizes, the tool dynamically calculates and displays the total glycemic load of your selection. This value reflects the combined effect of all selected food items on blood sugar levels.
  5. Clear Selection: If needed, you can easily clear your selection and start over by clicking the “Clear All” button.

Once you have the value, you can see what category your meal is expected to fall into – Low, High, or Medium.

Glycemic Load Calculator

Glycemic Load Calculator

Calculate the glycemic load of your food items based on their glycemic index (GI) and portion size.

Selected Items

Total GL: 0

The total glycemic load (GL) is a measure of how much carbohydrate a food will provide.

Note: If you are not able to find the food item you are looking for inb this calculator, leave a comment below and we will make efforts to add them as soon as we can. Also this is just a tool for you to understand, we advice you to rely on serious and professional medical advice before you make any changes or alter your diet.


  • Accuracy: Provides a more accurate assessment of the glycemic load by accounting for both the GI and portion size of each food item.
  • Convenience: Accessible online tool that streamlines the process of glycemic load calculation, saving time and effort.
  • Educational: Helps users understand the impact of different foods on blood sugar levels and supports informed dietary choices.

Whether you’re managing diabetes, seeking to balance your energy levels, or simply curious about the glycemic impact of your meals, the Glycemic Load Calculator is a valuable resource for optimizing your diet and overall health.

Demystifying Glycemic Load: Practical Examples and Implications

To truly understand the practical applications of Glycemic Load (GL), let’s roll up our sleeves and dive into some real-life food examples. By breaking down the calculation, we can see the real-world implications of this measurement for our daily food choices.

The Formula in Action

Recall the formula for GL:
GL=(GI×the amount of carbohydrate in one serving (in grams))÷100

Example 1: Watermelon

Watermelon has a high GI of 72, which may initially cause alarm. But let’s calculate its GL:

  • Carbohydrates per serving (120g of watermelon): 6 grams
  • GI: 72

Using our formula:

So, a standard serving of watermelon has a GL of 4.32, which is low. This means that despite its high GI, watermelon doesn’t raise your blood sugar significantly when eaten in typical servings.


You can enjoy watermelon without worrying about a major spike in blood sugar levels. It’s refreshing, hydrating, and diabetes-friendly in moderation.

Example 2: Brown Rice

Brown rice has a moderate GI of 50. Let’s calculate its GL:

  • Carbohydrates per serving (1 cup cooked, approximately 150g): 45 grams
  • GI: 50


A cup of brown rice has a GL of 22.5, which is high.


Even though brown rice is often touted as a healthy whole grain with a moderate GI, its GL tells us that it can still have a significant impact on blood sugar levels, especially in typical portions eaten.

Example 3: Carrots

Carrots have a medium GI of 47, but let’s look at the GL:

  • Carbohydrates per serving (one medium carrot, approximately 61g): 6 grams
  • GI: 47


A medium carrot has a GL of 2.82, which is low.


Carrots can be eaten without much worry about blood sugar spikes, making them a great snack for those on a blood sugar-conscious diet.

Making Informed Choices with GL

What these examples show us is that the Glycemic Load gives us a more nuanced view of how our body might react to different foods. A food with a high GI might not necessarily have a high GL if the amount of carbohydrates per serving is low. Conversely, a food with a medium GI could have a high GL if eaten in large portions.

The Takeaway

When planning meals and making dietary choices, especially for individuals managing diabetes or insulin resistance, considering the GL offers a more accurate gauge of how the food may influence blood sugar levels. This empowers you to choose foods that keep your blood sugar levels more stable throughout the day, which is crucial for long-term health and energy management. Remember, it’s not just about the type of carbohydrate, but also the quantity that counts.

Why Both GI and GL Matter

Understanding both GI and GL can provide a more complete strategy for blood sugar management:

  • GI for Speed: GI is a useful measure when you need to know how quickly a food might spike your blood sugar. This can be particularly important for diabetics who need to match their insulin timing with meals.
  • GL for Volume: GL helps you understand how much a serving of food is likely to affect your blood sugar levels. This can be more useful for meal planning since it considers portion size.

Harmonizing GI and GL in Your Diet

To keep your blood sugar in check, consider both the GI and the GL of foods:

  • Choose low to medium GI foods: These are generally better for blood sugar control.
  • Pay attention to portion sizes: Even low-GI foods can lead to blood sugar spikes if consumed in large quantities.
  • Balance your meals: Combine higher GI foods with proteins, fats, and fiber to slow down the absorption of glucose.

By using the GI and GL in tandem, you can make informed decisions that go beyond just “good” or “bad” carbs, tailoring your diet to fit your health needs with precision and care. Whether you’re filling your plate with low-GI vegetables or treating yourself to a moderate-GL fruit, you’ll be doing so with the insight needed to maintain a stable and healthy blood sugar level.

Here is a list of some common foods and their GI and GL values that we generated or found via AI for quick and easy reference. For actual inpact you might want to do a CGM or other test on your own body to see how it behaves for a particular food item.


  1. Apple, GI: 36, GL: 2 – A crunchy delight packed with fiber, aiding digestion and heart health.
  2. Banana, GI: 51, GL: 12 – Energizing and potassium-rich, perfect for active lifestyles.
  3. Strawberries, GI: 41, GL: 3 – Sweet and nutrient-packed, promoting skin health and immunity.
  4. Oranges, GI: 43, GL: 3 – Citrus gems high in vitamin C, boosting immune defense.
  5. Peach, GI: 42, GL: 5 – Juicy and refreshing, with vitamins A and C for overall wellness.
  6. Mango, GI: 51, GL: 7 – Tropical sweetness brimming with vitamins for digestive health.
  7. Watermelon, GI: 76, GL: 4 – Hydrating and refreshing, with a high GI but low carb content.
  8. Grapes, GI: 49, GL: 8 – A cluster of antioxidants, supporting heart health and hydration.
  9. Blueberries, GI: 53, GL: 5 – Antioxidant powerhouses, enhancing cognitive function.
  10. Raspberries, GI: 32, GL: 3 – Fiber-rich, aiding in weight management and digestion.
  11. Kiwi, GI: 50, GL: 7 – A vitamin C powerhouse, with enzymes that aid digestion.
  12. Pineapple, GI: 59, GL: 6 – Sweet and tangy, rich in digestion-improving bromelain.
  13. Cherries, GI: 22, GL: 9 – Low GI, packed with antioxidants, aiding sleep and recovery.
  14. Papaya, GI: 59, GL: 10 – Enzyme-rich for digestive health, with a tropical flavor.
  15. Plum, GI: 40, GL: 2 – Sweet with a hint of tartness, offering dietary fiber and vitamins.
  16. Pomegranate, GI: 18, GL: 4 – Nutrient-dense, with powerful anti-inflammatory properties.
  17. Apricot, GI: 34, GL: 3 – A fiber-rich fruit, perfect for blood sugar control.
  18. Grapefruit, GI: 25, GL: 3 – Low GI, aiding weight loss and promoting heart health.
  19. Pear, GI: 38, GL: 4 – Soft and juicy, with a high fiber content for digestion.
  20. Blackberries, GI: 25, GL: 4 – High in vitamins C and K, fiber, and antioxidant-rich.
  21. Cantaloupe, GI: 65, GL: 4 – Sweet and hydrating, with vitamins A and C for skin and vision.
  22. Fig, GI: 61, GL: 16 – Unique in flavor, high in fiber, and rich in minerals.
  23. Nectarine, GI: 43, GL: 4 – Smooth-skinned and succulent, with a good vitamin mix.
  24. Tangerine, GI: 42, GL: 3 – A burst of citrus goodness, promoting healthy skin and vision.
  25. Lemon, GI: 20, GL: 1 – High in vitamin C, perfect for detoxification and boosting immunity.


  1. Carrots, GI: 39, GL: 2 – Crunchy and rich in beta-carotene, supporting eye health.
  2. Broccoli, GI: 10, GL: 1 – Packed with vitamins C and K, and fiber for digestive health.
  3. Spinach, GI: 15, GL: 1 – Iron-rich for energy, with ample vitamins for overall vitality.
  4. Kale, GI: 15, GL: 1 – A nutrient powerhouse, offering detoxification benefits.
  5. Zucchini, GI: 15, GL: 1 – Low in carbs, versatile in recipes, promoting heart health.
  6. Cauliflower, GI: 10, GL: 1 – Offers a low-carb alternative to grains and supports hormonal balance.
  7. Asparagus, GI: 15, GL: 1 – Aids in digestion and is beneficial for a healthy pregnancy.
  8. Bell Peppers, GI: 40, GL: 2 – Vibrant and vitamin-rich, enhancing immune function.
  9. Garlic, GI: 30, GL: 1 – Flavorful with heart health and blood pressure benefits.
  10. Onion, GI: 10, GL: 2 – Adds depth to dishes; supports bone and heart health.
  11. Tomato, GI: 15, GL: 1 – Lycopene-rich for heart health and reduced cancer risk.
  12. Eggplant, GI: 15, GL: 1 – Fiber-rich, versatile in cooking, supports brain health.
  13. Cucumber, GI: 15, GL: 1 – Hydrating and refreshing, perfect for skin health.
  14. Lettuce, GI: 15, GL: 1 – A hydrating base for salads, rich in vitamins A and K.
  15. Sweet Potato, GI: 54, GL: 10 – High in beta-carotene, offering sustained energy.
  16. Mushroom, GI: 15, GL: 1 – Low in calories, great for immune support and satiety.
  17. Green Beans, GI: 15, GL: 3 – Crunchy and full of fiber, supporting heart health.
  18. Brussels Sprouts, GI: 15, GL: 2 – Offers cancer-fighting antioxidants and is high in fiber.
  19. Pumpkin, GI: 75, GL: 3 – Fiber-rich and versatile, with a sweet, earthy flavor.
  20. Radish, GI: 15, GL: 1 – Peppery and crisp, aids in digestion and detoxification.
  21. Celery, GI: 15, GL: 1 – Low in calories but rich in hydration and vitamins.
  22. Beetroot, GI: 61, GL: 5 – Earthy and sweet, boosts stamina and supports brain health.
  23. Squash, GI: 15, GL: 2 – Rich in vitamins A and C, with a sweet, nutty flavor.
  24. Cabbage, GI: 10, GL: 1 – Detoxifying, with cholesterol-lowering benefits.
  25. Artichoke, GI: 15, GL: 3 – High in fiber and nutrients, supports liver health and digestion.


  1. Chia Seeds, GI: 1, GL: 1 – Omega-3 rich, boosting heart health and hydration.
  2. Flaxseeds, GI: 0, GL: 0 – Loaded with fiber and omega-3s, supporting digestion and hormonal balance.
  3. Pumpkin Seeds, GI: 10, GL: 1 – A magnesium powerhouse, enhancing sleep and heart health.
  4. Sunflower Seeds, GI: 20, GL: 2 – High in vitamin E, promoting skin health and immune function.
  5. Sesame Seeds, GI: 35, GL: 3 – Rich in calcium, beneficial for bone health.
  6. Hemp Seeds, GI: 0, GL: 0 – Complete protein source, rich in healthy fats.
  7. Quinoa, GI: 53, GL: 13 – A seed that’s a complete protein with all essential amino acids.


  1. Almonds, GI: 0, GL: 0 – Supports heart health with healthy fats and vitamin E.
  2. Walnuts, GI: 0, GL: 0 – Omega-3 fatty acids for brain health and reducing inflammation.
  3. Cashews, GI: 22, GL: 9 – Good for bone health with iron and magnesium.
  4. Pecans, GI: 0, GL: 0 – Antioxidants for anti-aging and reducing disease risk.
  5. Hazelnuts, GI: 0, GL: 0 – Loaded with vitamins and healthy fats for heart health.
  6. Peanuts, GI: 7, GL: 1 – High in biotin and healthy fats, despite being a legume.
  7. Brazil Nuts, GI: 0, GL: 0 – High selenium content for thyroid health.
  8. Pistachios, GI: 15, GL: 4 – Good for heart health, lower in calories.
  9. Macadamia Nuts, GI: 0, GL: 0 – Rich in monounsaturated fats for improved heart health.
  10. Pine Nuts, GI: 15, GL: 2 – Contains pinolenic acid which may help suppress hunger.

Dried Fruits

  1. Raisins, GI: 64, GL: 28 – Iron-rich, aiding in digestion and energy.
  2. Dried Apricots, GI: 32, GL: 9 – High in fiber, promoting eye health.
  3. Dates, GI: 42, GL: 18 – Nutrient-dense, great for energy and brain health.
  4. Dried Figs, GI: 61, GL: 16 – High in fiber, beneficial for digestive health.
  5. Prunes, GI: 29, GL: 10 – Known for digestive benefits and antioxidant content.
  6. Dried Coconut, GI: 42, GL: 9 – Provides medium-chain triglycerides for energy and brain function.
  7. Dried Cranberries, GI: 65, GL: 24 – Often sweetened; high in antioxidants for urinary tract health.
  8. Goji Berries, GI: 29, GL: 13 – Packed with antioxidants, vitamins, and minerals for eye health and immune support.


  1. Pearl Millet (Bajra), GI: 54, GL: 12 – Rich in protein and fiber, aids in controlling diabetes.
  2. Finger Millet (Ragi), GI: 104, GL: 25 – High calcium content, excellent for bone health.
  3. Foxtail Millet, GI: 50, GL: 15 – Gluten-free, with a high mineral content, supports immunity.
  4. Sorghum (Jowar), GI: 62, GL: 10 – Antioxidant-rich, cholesterol-lowering effects.
  5. Barnyard Millet, GI: 41, GL: 10 – High fiber content, beneficial for weight management.
  6. Proso Millet, GI: 70, GL: 12 – Provides essential amino acids and is easy to digest.
  7. Little Millet, GI: 55, GL: 17 – Rich in B-vitamins, potassium, and iron, supports metabolism.
  8. Kodo Millet, GI: 59, GL: 20 – Good source of magnesium, helps in diabetes management.
  9. Teff, GI: 74, GL: 22 – High in protein and calcium, suitable for gluten-free diets.
  10. Amaranth, GI: 97, GL: 21 – Loaded with proteins and lysine, improves heart health.

Grains & Rice

  1. Brown Rice, GI: 50, GL: 16 – Whole grain, rich in antioxidants and aids in weight loss.
  2. White Rice, GI: 72, GL: 29 – Quick energy source, less nutritional than brown rice.
  3. Basmati Rice, GI: 58, GL: 22 – Aromatic, with a lower GI, suitable for moderate consumption.
  4. Jasmine Rice, GI: 89, GL: 45 – Known for its fragrant aroma, higher GI.
  5. Wild Rice, GI: 57, GL: 12 – Rich in antioxidants, protein, and dietary fiber.
  6. Black Rice, GI: 42, GL: 12 – High in anthocyanins, supports heart and liver health.
  7. Red Rice, GI: 55, GL: 21 – Contains antioxidants and can help reduce inflammation.
  8. Quinoa, GI: 53, GL: 13 – A complete protein with a low GI, good for blood sugar control.
  9. Barley, GI: 28, GL: 12 – Lowers blood sugar and cholesterol, high in beta-glucan.
  10. Oats, GI: 55, GL: 4 – Offers soluble fiber, beneficial for heart health and digestion.
  11. Buckwheat, GI: 49, GL: 13 – Gluten-free, good for cardiovascular health.
  12. Bulgur Wheat, GI: 48, GL: 12 – Quick cooking, high in fiber and protein.
  13. Spelt, GI: 54, GL: 15 – High in protein and minerals, with a nutty flavor.
  14. Freekeh, GI: 43, GL: 15 – High in fiber and protein, aids in digestion and satiety.

Wheat & Wheat Products

  1. Whole Wheat Bread, GI: 69, GL: 9 – Rich in fiber, supports digestive health and satiety.
  2. Whole Wheat Pasta, GI: 42, GL: 16 – A healthier pasta option, maintaining energy levels without spiking blood sugar.
  3. Durum Wheat Semolina, GI: 66, GL: 14 – Used in pasta and couscous, a moderate GI option for balanced diets.
  4. Bulgur Wheat, GI: 48, GL: 12 – Quick-cooking, nutrient-dense, ideal for salads and sides.
  5. Spelt Flour, GI: 54, GL: 11 – Offers a nutty flavor, with higher protein and fiber than common wheat.
  6. Whole Grain Wheat Flour, GI: 45, GL: 9 – Retains nutrients and fiber, better for blood sugar control.
  7. Farro, GI: 40, GL: 10 – An ancient grain with a chewy texture, rich in fiber, protein, and nutrients.
  8. Seitan (Wheat Gluten), GI: 75, GL: 14 – A high-protein, vegan meat substitute made from wheat gluten.
  9. Wheat Berries, GI: 41, GL: 12 – Whole wheat kernels, excellent source of fiber and nutrients.
  10. Wheat Bran, GI: 42, GL: 0 – High in dietary fiber, aids in digestive health.

Lentils & Legumes

  1. Green Lentils, GI: 30, GL: 5 – High in protein and fiber, supporting heart and digestive health.
  2. Red Lentils, GI: 26, GL: 4 – Cook quickly, offering protein and essential nutrients for energy.
  3. Chickpeas (Garbanzo Beans), GI: 28, GL: 8 – Versatile in dishes, packed with protein, fiber, and iron.
  4. Black Beans, GI: 30, GL: 7 – Rich in antioxidants, fiber, and protein, aiding in blood sugar control.
  5. Kidney Beans, GI: 24, GL: 7 – Great source of plant-based protein, improves heart health.
  6. Navy Beans, GI: 31, GL: 9 – High in fiber, supports weight management and reduces cholesterol.
  7. Pinto Beans, GI: 39, GL: 10 – Offers a good balance of protein and fiber, versatile in recipes.
  8. Soybeans, GI: 16, GL: 1 – Rich in protein, omega-3 fatty acids, and antioxidants.
  9. Edamame, GI: 18, GL: 4 – Young soybeans, offering a sweet, slightly grassy taste, high in protein.
  10. Lima Beans, GI: 32, GL: 6 – Provides a buttery texture, high in fiber and manganese for energy.
  11. Mung Beans, GI: 25, GL: 4 – Light and digestible, good for detox diets, rich in vitamins.
  12. Black-eyed Peas, GI: 33, GL: 10 – Good source of protein, potassium, and fiber, supports eye health.
  13. Lentil Pasta, GI: 34, GL: 15 – A gluten-free, high-protein pasta alternative, maintaining muscle health.
  14. Peas, GI: 48, GL: 3 – Sweet and starchy, high in vitamins, fiber, and antioxidants.

Dairy and Alternatives

  1. Skim Milk, GI: 37, GL: 4 – Low-fat, high-calcium drink for bone health.
  2. Greek Yogurt (plain), GI: 11, GL: 3 – Rich in protein, supports digestive health.
  3. Almond Milk (unsweetened), GI: 25, GL: 0 – A dairy-free alternative, low in calories.
  4. Soy Milk, GI: 34, GL: 3 – Plant-based, high in protein and vitamins.
  5. Cheddar Cheese, GI: 0, GL: 0 – High in calcium and protein, for bone and muscle health.
  6. Cottage Cheese, GI: 30, GL: 3 – Low-fat, high-protein option for weight management.
  7. Oat Milk, GI: 30, GL: 4 – A creamy, fiber-rich dairy alternative.
  8. Coconut Yogurt, GI: 60, GL: 6 – Dairy-free, probiotic-rich for gut health.
  9. Butter, GI: 0, GL: 0 – Source of saturated fats, used sparingly in diets.
  10. Cashew Cheese, GI: 30, GL: 2 – Vegan, rich in healthy fats and nutrients.

Meats and Alternatives

  1. Chicken Breast, GI: 0, GL: 0 – Lean protein, versatile in healthy diets.
  2. Tofu, GI: 15, GL: 1 – Plant-based protein, ideal for vegetarian meals.
  3. Salmon, GI: 0, GL: 0 – Rich in omega-3 fatty acids, supports heart health.
  4. Lean Beef, GI: 0, GL: 0 – High in protein and iron, for energy and muscle health.
  5. Tempeh, GI: 15, GL: 2 – Fermented soy product, high in protein and fiber.
  6. Eggs, GI: 0, GL: 0 – Excellent source of protein and vitamins.
  7. Lentil Patty, GI: 30, GL: 10 – Vegetarian burger alternative, high in fiber.
  8. Turkey, GI: 0, GL: 0 – Low-fat meat, good for heart health.
  9. Black Bean Burger, GI: 30, GL: 7 – Vegan, rich in protein and fiber.
  10. Seitan, GI: 75, GL: 14 – Wheat-based meat substitute, high in protein.

Fats and Oils

  1. Olive Oil, GI: 0, GL: 0 – Rich in monounsaturated fats, promotes heart health.
  2. Avocado Oil, GI: 0, GL: 0 – High in oleic acid, beneficial for cholesterol.
  3. Coconut Oil, GI: 0, GL: 0 – Medium-chain triglycerides for energy and brain function.
  4. Flaxseed Oil, GI: 0, GL: 0 – High in omega-3 fatty acids, anti-inflammatory.
  5. Butter, GI: 0, GL: 0 – Saturated fats, used in moderation for flavor.
  6. Canola Oil, GI: 0, GL: 0 – Low in saturated fat, high in omega-3s.
  7. Walnut Oil, GI: 0, GL: 0 – Polyunsaturated fats, good for heart health.
  8. Ghee (Clarified Butter), GI: 0, GL: 0 – Lactose-free, rich in fat-soluble vitamins.
  9. Sesame Oil, GI: 0, GL: 0 – Adds flavor, contains antioxidants.
  10. Almond Butter, GI: 0, GL: 0 – A spread high in healthy fats and vitamins.

Sugars and Sweeteners

  1. Stevia, GI: 0, GL: 0 – A natural sweetener with no calories, suitable for diabetes.
  2. Honey, GI: 55, GL: 10 – Natural sweetener, antioxidants, used sparingly.
  3. Maple Syrup, GI: 54, GL: 9 – Contains minerals and antioxidants, but high in sugar.
  4. Agave Nectar, GI: 15, GL: 11 – Low GI, but high in fructose, use in moderation.
  5. Cane Sugar, GI: 65, GL: 65 – High GI, used sparingly in a balanced diet.
  6. Xylitol, GI: 13, GL: 7 – Sugar alcohol, tooth-friendly, low calorie.
  7. Coconut Sugar, GI: 35, GL: 10 – A more nutritious alternative to refined sugar.
  8. Erythritol, GI: 1, GL: 0 – Nearly calorie-free, doesn’t spike blood sugar.
  9. Sucralose (Splenda), GI: 0, GL: 0 – Artificial sweetener, no calories, suitable for baking.
  10. Monk Fruit Sweetener, GI: 0, GL: 0 – Natural, no-calorie sweetener, diabetic-friendly.

10 FAQs for Understanding GI and GL in Your Diet

1. How can knowing about GI and GL enhance my diet? Understanding GI and GL can help you make better dietary choices by showing how different foods affect your blood sugar levels. This knowledge is invaluable for managing energy levels, weight, and conditions like diabetes.

2. What’s a simple way to start using GI and GL in my daily meals? Begin by incorporating more low-GI foods into your meals. Pay attention to portion sizes to manage GL and balance your plate with healthy fats and proteins to stabilize blood sugar.

3. Can high-GI foods ever be part of a healthy diet? Yes, in moderation. High-GI foods can be included in a healthy diet, especially when paired with foods high in fiber, protein, or healthy fats to mitigate blood sugar spikes.

4. How do I calculate the GL of my favorite foods? To calculate GL, multiply the GI of the food by the number of carbohydrates in a serving, then divide by 100. Nutritional labels and GI databases can provide the necessary figures.

5. Are low-GI foods always healthier than high-GI foods? Not necessarily. Low-GI foods are generally healthier as they cause a slower rise in blood sugar. However, other factors like nutrient density and caloric content should also be considered for overall health.

6. Do I need to avoid all high-GI foods if I have diabetes? Not all high-GI foods need to be avoided, but it’s essential to balance them within your diet and monitor your blood sugar levels in consultation with your healthcare provider.

7. Is GI relevant if I’m on a low-carb diet? GI may be less relevant on a low-carb diet since you’re likely consuming fewer carbs overall, but it can still be a useful tool for the carbs you do eat.

8. Can the cooking method alter the GI of foods? Yes, cooking methods can affect GI. For example, al dente pasta has a lower GI than softer-cooked pasta. Similarly, the ripeness of fruits can affect their GI.

9. How can I maintain a low-GI and GL diet when eating out? When dining out, opt for dishes with lean proteins, vegetables, and whole grains, and be mindful of portion sizes to keep your GL in check.

10. Where can I find a reliable GI and GL food database? There are various databases and apps available online that provide GI and GL values. The American Diabetes Association and Glycemic Index Foundation are good places to start.

Blog Tags for the Post

glycemic index, glycemic load, blood sugar management, healthy eating, diabetes diet, low-GI foods, low-GL foods, nutritional guide, carbohydrate counting, portion control

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Treadmill vs. Running Outside

man wearing black tank top and running on seashore

Treadmills and Strokes! Offlate we have been hearing a bit about the phenomena, of otherwise healthy people suffering some kind of stroke – while working out and that too mostly on treadmill.

As someone who has been leveraging walking and movement myself, I cannot help but stop think about the phenomenon and if you are regular as gym or use treadmill, this should be useful for you.

Imagine – You’re out for a run, walk or jog – feeling the burn, and suddenly your body’s like, ‘Whoa, slow down!’ You know the drill – heavy breathing, pounding heart, the works. Your body’s smart, it knows when to say ‘enough is enough.’ You will gasp, you will fumble, you will just not be able to move on, but before that stage, you will considerably slow down, automagically – thats how the body works.

But now, let’s switch gears to the treadmill. You’re pounding away, and that trusty machine just keeps on chugging. And here’s the kicker – your body’s still sending those ‘slow down’ signals, but the treadmill’s like, ‘Nah, we’re not stopping yet.’

So what happens? You end up pushing yourself harder than you should, all because that treadmill’s got your back – or rather, your legs. It’s like your body’s saying ‘stop,’ but the treadmill’s saying ‘go, go, go!’ And that’s where things can get messy. Your body’s hitting its limits, but the treadmill’s oblivious. The natural slowing down, the defense mechanism of the body I would assume, is bypassed – thanks to that machine at work.

So next time you’re on that treadmill, keep in mind – listen to your body, not just the machine. It knows when to call it quits, even if the treadmill doesn’t. Do not push yourself too hard.

I can go about harping on how awesome the outdoor is anyhow, but that is not the point of this post. Outdoor is the way of expressing it, If not running – you can do walking and jogging indoors as well, without really needing a treadmill.

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Guide to the 75 Hard Challenge: Transform Your Mind and Body

woman wearing black sports bra reaching floor while standing

I. Introduction

In a world where quick fixes and short-term solutions dominate the fitness and wellness landscape, the 75 Hard Challenge emerges as a beacon of mental resilience and physical transformation. Created by entrepreneur Andy Frisella, this rigorous program transcends the boundaries of typical fitness challenges, offering not just physical rejuvenation but also a complete mental overhaul. In this comprehensive guide, embark on a journey to understand the depths of the 75 Hard Challenge, unravel its components, and explore the transformative stories of individuals who have conquered their limitations and reshaped their lives. Discover the intricate details, the unwavering rules, and the potent impact of this 75-day challenge that has taken the world by storm. Are you ready to transform your mind and body in 75 days? Dive in to unearth the world of 75 Hard Challenge.

II. What is the 75 Hard Challenge?


The 75 Hard Challenge is not your ordinary fitness program. It’s a mental toughness program designed by Andy Frisella, aiming to enhance your mental fortitude, self-discipline, and resilience while transforming your body. It’s a holistic approach to wellness, focusing equally on your mental and physical dimensions, ensuring a comprehensive transformation that lasts beyond the 75 days.

The Philosophy Behind 75 Hard

At its core, the 75 Hard Challenge is rooted in the philosophy of self-improvement, discipline, and consistency. It’s about making a commitment to yourself to adhere to a set of rules that encompass diet, exercise, reading, and other elements, consistently for 75 days. The challenge is not just about losing weight or building muscle; it’s about developing a mental toughness that permeates every aspect of your life, empowering you to overcome obstacles, face challenges head-on, and achieve your goals.

The Components

The 75 Hard Challenge is composed of several key components, each designed to contribute to your mental and physical transformation:

  1. Follow a Diet: Adhere to a healthy diet throughout the 75 days, without any cheat meals.
  2. Exercise Twice a Day: Engage in two 45-minute workouts daily, one of which must be outdoors.
  3. Drink Gallon of Water: Ensure adequate hydration by drinking a gallon of water daily.
  4. Read 10 Pages: Read 10 pages of a non-fiction self-help book every day.
  5. Take a Progress Picture: Document your journey by taking a progress picture daily.

By integrating these components into your daily routine, the 75 Hard Challenge promises a transformation that transcends physical appearance, instilling discipline, resilience, and mental toughness.

Introducing Our FREE 75 Hard Challenge Tracker

Our 75 Hard Challenge Tracker offers a seamless solution for monitoring progress throughout your 75-day journey. Leveraging browser local storage, your daily notes are securely stored locally on your device, ensuring your progress is preserved even when you close your browser or navigate away from the page. However, it’s important to note that this data is specific to each browser and device and will not synchronize across multiple platforms. Should you clear your browser history or local storage data, your tracked progress will be lost. Therefore, we encourage users to use caution when managing browser data to ensure their hard-earned progress is safeguarded.

Whenever you need to update, open this page in the same browser, and this works. We do not sync any of your data, everything is 100% private to you.

Complete 75 Hard Challenge Tracker

75 Hard Challenge Tracker

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Tap on any card to add or edit a note. Changes are automatically saved.

III. The Origin of the 75 Hard Challenge

The Creation by Andy Frisella

Andy Frisella, a renowned entrepreneur and the CEO of 1st Phorm International, conceived the 75 Hard Challenge as a means to cultivate mental toughness and discipline. Frisella designed this challenge based on his personal experiences, insights, and the understanding that true transformation begins in the mind. He introduced the 75 Hard Challenge on his podcast, “The MFCEO Project,” where he detailed the rules, components, and the philosophy behind this transformative program.

The Evolution

Since its inception, the 75 Hard Challenge has evolved into a global movement, inspiring thousands worldwide to embark on this journey of self-improvement and transformation. The challenge’s holistic approach, emphasizing both mental and physical development, has resonated with individuals from diverse backgrounds, reinforcing the idea that mental toughness and physical wellness are inextricably linked.

The Impact

The 75 Hard Challenge has made a profound impact on participants, fostering a community of individuals united by their commitment to self-improvement, discipline, and mental resilience. The challenge has not only facilitated physical transformations but also catalyzed significant mental and emotional growth, empowering participants to lead more fulfilled, disciplined, and resilient lives.

In the subsequent sections of this guide, delve deeper into the detailed breakdown of the challenge, explore real-life transformation stories, understand the stringent rules, and uncover the resources and tools essential for successfully navigating the 75 Hard Challenge. Stay tuned as we unravel the world of 75 Hard, offering insights, information, and inspiration for your transformative journey.

Are you prepared to embark on the 75-day journey to transform your mind and body? The 75 Hard Challenge awaits you. Join the movement, embrace the discipline, and unleash your true potential. Your path to transformation begins now.

IV. Detailed Breakdown of the Challenge

1. Diet


The 75 Hard Challenge mandates adherence to a diet of your choice for the entire 75 days. This component is not just about weight loss or physical transformation; it’s about discipline, commitment, and the mental fortitude to make healthy choices consistently.

Choosing the Right Diet:

Select a diet that aligns with your nutritional needs, goals, and lifestyle. Whether it’s keto, vegan, paleo, or any other diet, the key is consistency and adherence without any cheat meals. Consult a nutritionist or dietitian to make an informed choice.

Tips for Success:

  • Plan your meals in advance.
  • Avoid processed foods and prioritize whole, nutritious foods.
  • Stay committed and resist temptations.

2. Exercise


Exercise is a pivotal component of the 75 Hard Challenge, requiring participants to engage in two 45-minute workouts daily. One workout must be outdoors, emphasizing the importance of connecting with nature and building resilience in varying environments.

Types of Exercises:

Incorporate a mix of cardiovascular exercises, strength training, flexibility workouts, and outdoor activities. Tailor your exercise routine to your fitness level and goals, ensuring it is sustainable and effective.

Tips for Success:

  • Create a balanced workout schedule.
  • Listen to your body and prioritize recovery.
  • Embrace the outdoor workouts as opportunities for mental and physical growth.

3. Reading


Reading is an integral part of the 75 Hard Challenge, fostering mental growth, knowledge expansion, and self-improvement. Participants must read 10 pages of a non-fiction self-help book daily, nurturing a habit of consistent learning and personal development.

Choosing the Right Book:

Select books that resonate with your personal and professional goals, offering insights, inspiration, and practical knowledge for self-improvement and growth.

Tips for Success:

  • Dedicate a specific time each day for reading.
  • Take notes and reflect on the learnings.
  • Apply the insights and knowledge in your daily life.

4. Water Intake


Hydration is crucial for optimal health and wellness. The 75 Hard Challenge emphasizes the importance of adequate water intake, requiring participants to drink a gallon of water daily.

The Importance of Hydration:

Proper hydration supports physical performance, enhances cognitive function, aids in digestion, and promotes overall health.

Tips for Success:

  • Carry a water bottle with you at all times.
  • Monitor your water intake to ensure you meet the daily requirement.
  • Stay mindful of your hydration levels, especially during workouts.

5. Progress Pictures


Documenting your journey is essential for tracking progress, staying motivated, and celebrating achievements. The 75 Hard Challenge requires participants to take a daily progress picture, creating a visual record of their transformation.

The Impact of Visual Documentation:

Progress pictures offer tangible evidence of your transformation, highlighting the changes, achievements, and improvements over the 75 days.

Tips for Success:

  • Take pictures at the same time and place each day for consistency.
  • Use the pictures as motivation and a reminder of your commitment and progress.

V. Personal Transformation Stories

In this section, immerse yourself in the inspiring stories of individuals who have successfully completed the 75 Hard Challenge. Explore their journeys, the obstacles they overcame, the transformations they achieved, and the insights they gained. These real-life stories offer motivation, inspiration, and a deeper understanding of the impact of the 75 Hard Challenge on mental and physical well-being.

Example Stories:

  1. John’s Journey:
  • Before: Struggled with consistency, low self-esteem, and lack of discipline.
  • After: Developed mental toughness, improved physical fitness, and gained self-confidence.
  • Key Takeaway: The challenge instilled discipline, resilience, and a commitment to self-improvement.
  1. Maria’s Transformation:
  • Before: Faced challenges with weight, mental health, and self-belief.
  • After: Achieved weight loss, enhanced mental clarity, and cultivated self-belief.
  • Key Takeaway: The 75 Hard Challenge was a catalyst for holistic transformation and self-belief.

Stay tuned as we delve deeper into the rules of the 75 Hard Challenge, explore the 75 Soft Challenge, analyze the pros and cons, and provide a comprehensive FAQ section to address all your queries and concerns. Your journey to transformation is laden with knowledge, insights, and unwavering support as you navigate the path of the 75 Hard Challenge. Your ultimate guide to transforming your mind and body continues, are you ready for the next chapter?

VI. The Rules of the 75 Hard Challenge

In this section, we delve deeper into the specific rules of the 75 Hard Challenge. Understanding and adhering to these rules is crucial for the successful completion of the challenge and achieving the desired mental and physical transformation.

1. Follow a Diet


  • Choose a diet that aligns with your health and fitness goals.
  • No cheat meals allowed throughout the 75 days.
  • Alcohol is strictly prohibited.


Following a consistent diet enhances nutritional intake, supports physical fitness goals, and instills discipline in making healthy food choices. It reinforces the commitment to health and wellness, promoting overall well-being.

Strategies for Adherence:

  • Plan and prepare meals in advance to avoid temptations.
  • Educate yourself about the nutritional value of different foods to make informed choices.
  • Consult a nutritionist to tailor a diet plan that meets your specific needs and goals.

2. Exercise Twice a Day


  • Engage in two 45-minute workouts daily.
  • One workout must be outdoors, regardless of weather conditions.
  • Choose exercises that align with your fitness level and goals.


Regular exercise enhances physical fitness, improves mental health, and fosters discipline, resilience, and consistency. The outdoor workout component emphasizes adaptability and mental toughness in facing diverse conditions.

Strategies for Adherence:

  • Create a diverse and balanced workout schedule incorporating various forms of exercise.
  • Ensure proper warm-up and cool-down sessions to prevent injuries.
  • Listen to your body and modify exercises as needed to avoid overexertion.

3. Read 10 Pages Daily


  • Read 10 pages of a non-fiction self-help book daily.
  • Choose books that contribute to personal and professional growth.


Reading fosters continuous learning, mental stimulation, and personal development. It enhances knowledge, provides new perspectives, and contributes to mental clarity and focus.

Strategies for Adherence:

  • Allocate a specific time each day for uninterrupted reading.
  • Choose books that resonate with your goals, challenges, and interests.
  • Engage in discussions or reflections to internalize and apply the knowledge gained.

4. Drink a Gallon of Water Daily


  • Ensure a daily water intake of one gallon.
  • Monitor hydration levels, especially during workouts.


Adequate hydration is essential for optimal bodily functions, physical performance, and overall health. It supports digestion, nutrient absorption, and mental alertness.

Strategies for Adherence:

  • Carry a reusable water bottle to ensure constant access to water.
  • Set reminders to drink water at regular intervals throughout the day.
  • Pay attention to signs of dehydration and adjust water intake accordingly.

5. Take a Daily Progress Picture


  • Take a daily picture to document your physical transformation.
  • Ensure consistency in timing, lighting, and location for accurate comparison.


Visual documentation provides tangible evidence of progress, motivates continued effort, and serves as a record of the transformation journey.

Strategies for Adherence:

  • Set a daily reminder to take your progress picture.
  • Create a dedicated folder or album to organize and view your pictures.

VII. The 75 Soft Challenge

In this section, explore the 75 Soft Challenge, a contrasting approach to the 75 Hard Challenge. Understand the differences, objectives, and components of the 75 Soft Challenge, offering a different perspective on mental and physical transformation.


The 75 Soft Challenge, also created by Andy Frisella, is designed as a more accessible and flexible approach to transformation. While it retains the essence of self-improvement and growth, it provides alternatives and modifications to the stringent rules of the 75 Hard Challenge.


  1. Modified Diet and Exercise:
  • More flexibility in choosing a diet and exercise routine.
  • Emphasis on gradual and sustainable changes.
  1. Mindfulness and Mental Health:
  • Incorporation of mindfulness practices and mental health activities.
  • Focus on mental well-being and emotional balance.
  1. Personalized Approach:
  • Tailor the challenge to individual needs, goals, and limitations.
  • Encouragement for personalization and adaptability.

Comparison with 75 Hard:

Understand the distinctions between the 75 Hard and 75 Soft Challenges, analyzing the different approaches, objectives, and outcomes. Evaluate the suitability of each challenge based on your personal circumstances, goals, and preferences.

VIII. Pros and Cons

In this comprehensive section, undertake an objective analysis of the 75 Hard Challenge, evaluating the potential benefits and drawbacks. This analysis provides a balanced perspective, aiding in informed decision-making regarding participation in the challenge.


  1. Holistic Transformation:
  • Achieve both mental and physical transformation.
  • Enhance mental toughness, discipline, resilience, and self-confidence.
  1. Structured Approach:
  • Clear and specific rules provide structure and guidance.
  • Eliminate guesswork and ambiguity in the transformation journey


  1. Community Support:
  • Become part of a global community of like-minded individuals.
  • Access support, motivation, and inspiration from fellow participants.


  1. Intensity and Rigor:
  • The challenge’s intensity may not be suitable for everyone.
  • Potential risk of overexertion, burnout, or injury.
  1. Time Commitment:
  • Significant daily time commitment for exercise, reading, and other components.
  • May be challenging to balance with other responsibilities and commitments.
  1. Lack of Flexibility:
  • Stringent rules leave little room for flexibility or modifications.
  • May be difficult for individuals with specific limitations or constraints.

In the subsequent sections, delve into a comprehensive FAQ segment, explore additional resources and tools, and gain insights into successfully navigating and completing the 75 Hard Challenge. Your transformation journey is enriched with extensive knowledge, practical strategies, and unwavering support, ensuring you are well-equipped to embark on the 75-day challenge to transform your mind and body. Stay tuned for more insights, information, and inspiration as you prepare for the transformative journey of the 75 Hard Challenge. Your path to holistic wellness, mental resilience, and physical fitness continues, are you ready to embrace the challenge and unleash your true potential?


In this section, we address the most frequently asked questions about the 75 Hard Challenge, providing clear, concise, and comprehensive answers to help you gain a deeper understanding and make informed decisions.

1. Is the 75 Hard Challenge Suitable for Everyone?

  • Answer: The 75 Hard Challenge is a rigorous program designed for individuals seeking significant mental and physical transformation. It may not be suitable for everyone, especially those with certain medical conditions or physical limitations. It’s crucial to consult a healthcare professional before starting the challenge to ensure it aligns with your health and fitness levels.

2. Can I Modify the Rules of the Challenge?

  • Answer: The 75 Hard Challenge emphasizes strict adherence to its set rules. Modifications or deviations from the rules are not allowed, as they undermine the challenge’s objective of fostering mental toughness, discipline, and resilience.

3. What If I Miss a Day or Fail to Follow the Rules?

  • Answer: If you miss a day or fail to follow any of the rules, you must start the challenge from day one. This rule reinforces the importance of consistency, commitment, and resilience.

4. Can I Follow a Different Diet or Exercise Routine?

  • Answer: You have the flexibility to choose a diet or exercise routine that aligns with your goals and preferences. However, you must adhere to your chosen diet and exercise routine consistently throughout the 75 days.

5. Is the 75 Soft Challenge an Easier Version of the 75 Hard Challenge?

  • Answer: The 75 Soft Challenge offers a different approach, focusing on flexibility, mindfulness, and mental well-being. It is not merely an easier version but provides an alternative path for individuals seeking transformation with a more personalized and adaptable framework.

X. Resources and Tools

In this section, discover a curated list of resources and tools designed to support, guide, and enhance your 75 Hard Challenge journey. From official websites to supportive communities, access a wealth of information, insights, and assistance.

1. Official Website and App

  • Website: 75 Hard Official Website
  • App: 75 Hard App available on iOS and Android platforms.
  • Features: Access official information, guidelines, and support. Track your progress, document your journey, and stay motivated with the official app.

2. Books and Podcasts

  • Books: Explore a range of self-help and personal development books to fulfill the reading component of the challenge.
  • Podcasts: Listen to Andy Frisella’s podcasts for motivation, insights, and guidance on navigating the 75 Hard Challenge.

3. Community Forums and Groups

  • Forums: Join online forums and groups dedicated to the 75 Hard Challenge.
  • Benefits: Connect with fellow participants, share experiences, seek advice, and access motivation and support.

4. Nutrition and Exercise Guides

  • Guides: Utilize comprehensive nutrition and exercise guides to plan and optimize your diet and workouts.
  • Customization: Tailor your diet and exercise routine to your specific needs, goals, and preferences.

XI. Conclusion

In conclusion, the 75 Hard Challenge stands as a robust program for holistic mental and physical transformation. It transcends the conventional boundaries of fitness challenges, offering a comprehensive approach to self-improvement, discipline, resilience, and wellness. This guide provides an extensive overview, detailed breakdown, and insightful information to equip you for the journey ahead.

Embrace the challenge with commitment, consistency, and courage. Let the 75 Hard Challenge be the catalyst for unveiling your utmost potential, resilience, and transformation. Embark on the 75-day journey to redefine your mind, body, and life. The path to unparalleled growth, wellness, and fulfillment awaits you.

XII. Call to Action

Are you ready to transform your life with the 75 Hard Challenge? Join the global community of individuals dedicated to self-improvement, resilience, and transformation. Begin your journey today, and let the next 75 days be the foundation for a renewed, resilient, and revitalized you. Share this guide with friends, family, and peers, inviting them to embark on the transformative journey of the 75 Hard Challenge. Your path to mental toughness, physical fitness, and holistic wellness begins now. Embrace the challenge, transcend the limits, and unleash your true potential with the 75 Hard Challenge. Your transformation journey starts today!

XIII. PDFs and Downloads

In this section, offer downloadable resources to enhance the reader’s understanding and implementation of the 75 Hard Challenge. Providing these resources adds value to your blog post, making it a comprehensive guide for anyone looking to embark on the 75 Hard Challenge journey.

1. 75 Hard Challenge Official Checklist

  • Description: A detailed checklist outlining the rules and components of the 75 Hard Challenge.
  • Use: Readers can download and print this checklist to keep track of their daily progress throughout the 75 days.
  • Download Link: 75 Hard Printable Checklist – Ryan and Alex

2. 75 Hard Challenge Diet and Exercise Planner

  • Description: A customizable planner for outlining the reader’s diet and exercise routine for the 75 days.
  • Use: Assist readers in planning, organizing, and adhering to their diet and exercise regimen.
  • Download Link: 75 Hard Challenge Templates – Type Calendar

3. 75 Hard Challenge Progress Journal

  • Description: A printable journal for documenting daily experiences, progress, and reflections during the 75 Hard Challenge.
  • Use: Enable readers to maintain a daily record of their journey, insights, and transformations.
  • Download Link: 75 Hard Challenge Rules & PDF Planner – 101 Planners

4. 75 Hard Challenge FAQ and Tips Guide

  • Description: A comprehensive guide addressing frequently asked questions and providing practical tips for successfully navigating the 75 Hard Challenge.
  • Use: Offer valuable insights, answers, and strategies for readers embarking on the 75 Hard Challenge.
  • Download Link: 75 Hard Challenge Templates – Gridfiti