- Chapter 1 – Don’t Eat for Winter. 17
- Once upon a Time ….. 17
- This is Where the Fairy Tale Begins ….. 18
- Survival of the
FittestFattest. 19 - Mother Nature: The Ultimate Moderator. 21
- Introduction to The DEFoW Diet. 32
- Chapter 2 – My Story. 41
- The Closet Athlete. 41
- Gain and Pain. 42
- The Road to Damascus Waterford. 43
- Setting Goals. 45
- You Can’t Out-train Ignorance. 46
- Applying a Computer Science Background. 48
- Getting it Right for You. 50
- Chapter 3 -There’s NO Starch in March. 55
- GI Whizz!!! Why Did We Not Spot This???. 55
- How Fat Can a Human Get before Winter?. 58
- What does Eating for Winter Mean?. 61
- Instinctual Calorie Bomb. 64
- Take Back the Power. 66
- We Go Ga-Ga for Mother Nature’s Milk. 69
- Chapter 4 – The Science Bit. 74
- Insulin(ce)!!!. 74
- Fat Storage Mode. 75
- Body Types. 78
- We Can All Learn from Diabetics. 80
- All Calories are Equal, but Some Calories Are More Equal than Others 85
- Macronutrient Breakdown (Literally!). 94
- Why you Shouldn’t Eat for Winter. 108
- Human Energy Systems. 111
- Chapter 5 – The DEFoW Diet. 118
- The 10 Golden Rules of The DEFoW Diet. 121
- The Golden Rules Explained. 122
- What-to-Eat Taxonomy. 129
- The Eat for Winter Diet (How Not to Do it). 135
- The DEFoW Diet Template. 141
- Why This Works – The FAB Machine. 155
- Chapter – 6 Getting into Shape. 162
- Lean Gain, Fat Drain. 162
- Getting Fit v Getting in Shape. 173
- Chapter 7 – Conclusion. 188
- The Little Voice. 188
- Old Habits Die a Long, Slow, Painful Death. 191
- Control Your Carbs. 192
- Reference List. 196
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Cian Foley is a Software Engineer from Waterford, Ireland and also a 2 time European, pan-American and World amateur kettlebell champion. Cian was a 115kg (256lb) obese 35 year old and has completely transformed into to a fit and healthy 78kg athlete through his 8 year journey of discovery around nutrition and exercise. He now competes as a natural bodybuilder at the age of 43 to prove that it is never too late to get into great shape without the use of steroids.
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