Tara Frost Diet

The American fitness model Tara Frost boasts a stunning physique and has over 700 thousand followers on Instagram. Tara loves to lift heavy in the gym, and has gained the status of a fitness icon over the years.

However, getting her killer curves wasn’t easy. Tara struggled with weight gain during high school and felt unhappy with her situation. This made her join the gym and change her diet.

Through hard work and patience, and a hell of a lot of experimentation, she sculpted the body she has today. In this Tara Frost diet article, we’ll show you all the nutrition tips and tricks Tara used to achieve her transformation.

Tara Frost Quick Stats

  • Full name: Tara Frost
  • Height: 5’3” (160cm)
  • Weight: 125-138lbs (56-62.5kg)
  • Year of Birth: 1987
  • Nationality: American

“We’re all made into different shapes and sizes. There are more angles than not that are unflattering, but who gives a *? Put confidence in your energy and know that is the most beautiful you will ever be. YOU and that CONFIDENCE.”

Tara Frost

Tara Frost Diet Overview

In terms of the Tara Frost diet, she eats 5 meals per day. And it’s not just calories in, calories out. The quality of her foods matters just as much as do the macros. That’s why she’ll opt for unprocessed and lean foods whenever possible.

So, what’s her diet like? As it turns out Tara loves to eat plenty of lean protein, fiber, and heart-healthy fats. These foods might include:

  • Avocados
  • Chicken
  • Fruits and vegetables
  • Nuts

Staying lean is not rocket science according to Tara, but it still takes a little bit of planning and preparation. When she’s on the go, she’ll make sure to bring healthy meals with her. Or if that’s not possible, she’ll search for a healthy menu option at a restaurant.


Where are carbs, you ask? Tara eats them too, she just makes sure to control her portions. Foods like brown rice, potatoes, and pasta are all great for energy, however, eat too much of them and your insulin will shoot up, leading to weight gain. For this reason, Tara prefers to load up on carbs before her workouts. This gives her a rush of glycogen when it’s actually needed – to push through her heavy and intense exercises.

Tara ‘Cheats,’ too!

Does Tara Frost eat cheat meals? Yes, she does! 1-3 of them per week, to be precise. She doesn’t shy away from rewarding herself, but still keeps in mind not to overdo it. Sweets are the biggest source of inflammation if you ask Tara. This includes chocolate, which is why Tara likes to get 88% cacao dark chocolate. It has plenty of antioxidants and isn’t as high in sugar.

Tara’s Tips For a Killer Physique Like Hers

Here’s the advice Tara has used to build her amazing body:

  1. Change things up – Beginners often do the same exercises and follow the same diet plan for months or years. At first the noobie gains are real, but after a while, they reach a plateau. This is very common says Tara, and believes that mixing things up every few months or so is critical for progress and weight loss.
  2. You can’t out-train a bad diet – training hard is great, but Tara still believes that her diet is the most critical component of building a healthy and lean body. That’s why she doesn’t advocate IIFYM (if it fits your macros), where people eat whatever they want as long as they stay within their daily caloric limit. Quality over quantity is her motto.
  3. Patience – This speaks for itself. Too many people look for quick fixes, but Tara has found that it only leads to disappointment, injuries, and quitting. Instead, set small and reasonable goals. And be aware that progress is not linear. You’ll have both good and bad days. As Tara says: “This takes time. You need to keep at it, set goals for yourself.”

Bulking Diet

To get curves, Tara will sometimes go on a so-called ‘bulk.’ For anyone unfamiliar with the term, it simply means eating more calories than your body burns, allowing you to gain more mass.

There are two types of bulk; dirty and clean bulk. As you’ve probably guessed by the names, the dirty bulk is where Tara would basically eat whatever she wants to gain more mass. A clean bulk would be when she’d eat only nutritious and healthy foods. While it’s harder to achieve a caloric surplus on a ‘clean bulk,’ it’s a much more efficient way to gain muscle.

The downside of a dirty bulk is that you’ll gain plenty of fat along the way. That’s why Tara prefers to keep everything clean, even when bulking! This is undoubtedly a harder route, but Tara likes the challenge!

Cutting Diet

Tara is a master of her cutting diet. She’s come to a point where she doesn’t need to count every macro anymore. She’s learned to eyeball everything through years of experience.

When looking to lose some unwanted fat, she’ll reduce her meal portions. To be more specific, Tara typically reduces her carbs and fats while bumping up the protein.

The reason for this is that fat is calorie-dense. And carbs spike insulin. Which as we said can lead to fat gain.

Protein, on the other hand, is very filling. So when Tara eats something like chicken breast with leafy vegetables, chances are she’ll feel full quicker. Not only that but protein also preserves Tara’s muscle mass during a caloric deficit.

Supplements Tara Frost Takes

Tara Frost diet includes a couple of supplements that enable her to train harder and recover faster.

  • Egg whites supplements – provides a source of lean and highly bioavailable protein for her muscles to repair and grow.
  • Beef protein – another great source of protein, especially for those who can’t tolerate lactose.
  • BCAAs – Tara uses BCAAs before and sometimes during her training sessions. They fuel her muscles and can enable her to do a few extra reps.

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