75 Medium Diet Guide: How To Follow Your Plan 90% Of The Time

The 90% diet adherence rule is one of the most appreciated aspects of the 75 Medium Challenge. The USDA's MyPlate guidelines emphasize balanced, sustainable eating — and unlike 75 Hard's strict "no cheat meals, no alcohol" policy, this balanced approach allows you to build sustainable eating habits while still enjoying life.

This guide will help you choose the right eating approach, understand how to use your flexibility wisely, and set yourself up for nutritional success throughout your 75-day journey. Proper hydration is also essential to your success.

Understanding the 90% Rule

The American Heart Association recommends focusing on overall dietary patterns rather than individual foods. Let's break down what 90% adherence actually means in practice:

What Counts as "On-Plan"?

A meal counts as on-plan when it follows the structure of your chosen diet. This doesn't mean perfection — it means intentional adherence to your guidelines.

What Counts as a "Flex Meal"?

Any meal that deliberately deviates from your plan. This could be:

• A restaurant meal without calorie tracking
• Dessert that wouldn't normally fit your macros
• A celebratory meal with family
• Food that includes ingredients you normally avoid

Important: Flex meals are planned deviations, not excuses for binging. Use them strategically for social occasions and genuine enjoyment, not emotional eating.

Choosing Your Diet Plan

The best diet is one you can follow consistently. Consider these factors:

Your Goals

• Weight loss: Focus on calorie deficit
• Muscle gain: Prioritize protein and slight surplus
• General health: Whole foods, balanced approach
• Energy: Stable blood sugar, quality carbs

Your Lifestyle

• How much time can you spend cooking?
• Do you eat out frequently?
• Are there foods you can't live without?
• Do you have dietary restrictions?

Your History

• What has worked for you before?
• What has failed and why?
• Do you have a history of disordered eating? (Consider consulting a professional)

Popular Diet Options

Calorie Counting

How it works: Track daily calories and hit a target based on your goals.

Pros: Flexible food choices, clear metrics, works for any goal

Cons: Requires tracking, can become obsessive

Best for: People who like data and structure

Macro Tracking (IIFYM)

How it works: Balance protein, carbs, and fats to specific targets

Pros: Optimizes body composition, flexible foods

Cons: More complex tracking, learning curve

Best for: Those focused on muscle gain or athletic performance

Clean Eating

How it works: Eat whole, unprocessed foods; eliminate added sugar and processed items

Pros: Simple rules, no tracking, naturally filling

Cons: Vague definition of "clean," can be restrictive

Best for: Those who dislike counting and want simple guidelines

Mediterranean Diet

How it works: Focus on vegetables, fruits, whole grains, fish, olive oil

Pros: Heart-healthy, sustainable, delicious

Cons: Not specifically designed for weight loss

Best for: Long-term health focus, enjoyable eating

Keto/Low-Carb

How it works: Under 20-50g carbs daily, high fat, moderate protein

Pros: Appetite control, steady energy, quick initial results

Cons: Restrictive, social challenges, requires adaptation

Best for: Those who do well with clear boundaries

Intermittent Fasting

How it works: Restrict eating to a window (e.g., 16:8 — eat in 8-hour window)

Pros: Simplifies meal timing, natural calorie reduction

Cons: May not suit all lifestyles, workout timing matters

Best for: Those who prefer fewer, larger meals

Using Your 10% Wisely

Your flex meals are a privilege, not a free-for-all. Here's how to use them strategically:

DO:

• Plan them in advance when possible
• Save them for social occasions (birthdays, dinners with friends)
• Enjoy them without guilt
• Return to plan immediately after
• Make them count — choose food you truly enjoy

DON'T:

• Use them for emotional eating
• Cluster them all on weekends
• Let one flex meal become a flex day
• Use them as rewards for good behavior
• Waste them on food you don't even enjoy

Strategic Flex Meal Examples

• Friend's birthday dinner — enjoy the meal and cake
• Date night — order what sounds good
• Family Sunday dinner — Grandma's special recipe
• Travel day — airport food when options are limited

Alcohol Guidelines

Unlike 75 Hard, 75 Medium allows moderate alcohol consumption. However, alcohol affects your results significantly.

How Alcohol Impacts Progress:

• Empty calories with no nutritional value
• Impairs muscle recovery and growth
• Disrupts sleep quality
• Increases appetite and lowers inhibitions
• Dehydrates the body

If You Choose to Drink:

• Limit to 1-2 occasions per week maximum
• Count it as part of your flex allocation
• Choose lower-calorie options (dry wine, spirits with zero-cal mixers)
• Eat before drinking
• Drink water between alcoholic beverages
• Don't let drinking lead to poor food choices

Meal Prep Strategies

Preparation is the key to diet success. Here's how to set yourself up:

Weekly Prep Day (1-2 Hours)

1. Plan your meals for the week ahead
2. Create a grocery list and shop efficiently
3. Prep proteins — cook chicken, ground meat, etc.
4. Wash and chop vegetables
5. Prepare grains — rice, quinoa, etc.
6. Portion snacks into grab-and-go containers

Quick Prep Tips

• Use a slow cooker or Instant Pot for hands-off cooking
• Buy pre-cut vegetables to save time
• Cook enough protein for 4-5 days at once
• Keep frozen vegetables as backup
• Prep breakfast (overnight oats, egg muffins)

Get our complete grocery list ?

Eating Out Strategies

You don't have to avoid restaurants. Use these strategies to stay on track:

Before You Go:

• Look up the menu online
• Decide what you'll order before arriving
• Eat a small healthy snack so you're not starving

At the Restaurant:

• Order grilled, baked, or steamed options
• Ask for dressings and sauces on the side
• Sub vegetables for fries
• Skip the bread basket
• Share appetizers or desserts
• Take half home for tomorrow

Best Choices by Cuisine:

• Mexican: Fajitas (hold tortillas), burrito bowls
• Italian: Grilled protein + vegetables, salads
• Asian: Stir-fry, steamed options, sashimi
• American: Grilled chicken/fish, side salad

See detailed eating out strategies ?

Understanding Macros

Even if you're not tracking macros strictly, understanding them helps you make better choices:

Protein (4 calories/gram)

• Target: 0.7-1g per pound of body weight
• Sources: Chicken, fish, eggs, Greek yogurt, legumes
• Role: Builds muscle, keeps you full, highest thermic effect

Carbohydrates (4 calories/gram)

• Target: Varies based on activity level and diet choice
• Sources: Fruits, vegetables, whole grains, legumes
• Role: Primary energy source, brain function

Fats (9 calories/gram)

• Target: 0.3-0.5g per pound of body weight
• Sources: Olive oil, nuts, avocado, fatty fish
• Role: Hormones, satiety, nutrient absorption

Common Diet Mistakes

1. Being Too Restrictive

Extreme restriction leads to binging. The 90% rule exists because perfection isn't sustainable. Use your flexibility.

2. Not Eating Enough Protein

Protein keeps you full and preserves muscle. Most people undereat protein. Aim for a source at every meal.

3. Drinking Your Calories

Sodas, fancy coffees, juices, and alcohol add up fast. These don't fill you up but consume your calorie budget.

4. Not Planning Ahead

Without meal prep and planning, you'll rely on willpower — which runs out. Plan your week every Sunday.

5. All-or-Nothing Thinking

"I ate a cookie, so the day is ruined" is a trap. One off-plan item doesn't require abandoning the day. Move on.

Related Resources

• ← Back to Complete Guide
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• Muscle Gain Meal Plan
• Complete Grocery List
• Healthy Snack Ideas
• Budget-Friendly Meals