Don’t Eat for Winter® – DEFoW – The Anti-Autumnal Diet™

“Spring into your summer body with Don’t Eat for Winter, the anti-autumnal way of eating!”

Listen to Ivor Cummins (The Fat Emperor) discussing anti-autumnal eating with Cian Foley, author of Don’t Eat for Winter (this is the quickest way to get up to speed on the concept).

Top Amazon Reviews: 

⭐⭐⭐⭐The World’s Most User-Friendly Approach to Fat Loss

⭐⭐⭐⭐⭐Historical Significance

⭐⭐⭐⭐⭐The answer is hiding in plain sight!

⭐⭐⭐⭐⭐Brings everything together

What Medical Doctors Said

⭐⭐⭐⭐⭐Very smart. “The hyperphagia of carbs and fats together is brilliantly described in this book. Well worth a read. A fantastic approach.”

– Dr. Ted Naiman MD

“I endorse this book for two reasons. Firstly because it encourages us all to look at our dietary habits through new eyes and understand that the food we eat has a significant impact on our health and wellbeing. Not just what we eat but understanding the when and the why. Perhaps more importantly for me the second reason – the author Cian Foley… His ongoing personal transformation over that time from couch potato to kettle bell champion has been nothing short of inspirational.”


“If you want o understand the big picture of do’s and don’ts about your approach to eating, I’m in complete alignment with @wellboy (Cian Foley), use him as a valuable resource and get his book if you need to”

– Dr. Jay Wrigley @KetoDocCLT

Some more reviews…

“Met this Gent Cian Foley  few weeks back!! Couldn’t put your book down. Don’t Eat for Winter. Great read, strongly recommend.”

 – Louis Copeland, Fine Tailor

“…I think it’s truly a great book for those who are working on losing weight or need some helpful dietary tips and tricks. I’m quite well read in this area but am no means an expert and love learning new things – I certainly learned from his book. Gets the Barry thumbs up. Especially great for people beginning their journey into improving their physique. “ 

– Keith Barry, Celebrity Mentalist/Magician

“Get a copy of this book because it really is a fascinating read… It took up most of my weekend, I couldn’t even watch hurling or soccer matches… It’s one of those books that’s a page turner, you just can’t help reading it”

– Matt Keane, Presenter/Journalist, WLR FM

Hi, my name is Cian Foley (you can find me on twitter @wellboy). I’m a Software Engineer from Waterford in Ireland.

The morphing image you see here is me transforming over a 6 year period. I went through a pretty amazing transformation having gone from being obese, feeling lost not knowing how to escape being fat all my life, to competing in international kettlebell and natural bodybuilding competitions.  I have gotten into really good shape using Don’t Eat for Winter.

I take joy in what I have achieved a good physique in my 40s, having never taken a performance enhancing drug of any nature in my life.

I regained my fitness and physique through switching to an all-natural diet with a seasonal twist.  It’s called Don’t Eat for Winter, which means we should be cognisant and aware of foods that are autumnal (high carb + high fat combinations), which are eaten all day every day in the western diet.

I discovered that our food environment today is an autumn on steroids with highly obesogenic non-nutritious foods everywhere we look. We are constantly eating a specific combination of macronutrients that causes us to become like hyperphagic (insatiable) bears and squirrels in autumn time, fattening us up for a winter that never comes.

Nowadays, we often eat for a fix rather than for nutrition content, but Ido believe there is a happy medium where food can be both nutritious and delicious.

Bears, squirrels, pigs, deer and other seasonal mammals fatten in autumn and then use the stored fat over winter,  and emerge trim in spring. Their food environment is dynamic and changes through the seasons changing from high-fat/low-carb from winter into spring, to low-fat/high-carb from spring into summer.  In autumn, carbs+fats peak in nature together and were eaten together through natural combinations.

In the past we came up with fantastic recipes at the harvest to fatten up for winter (e.g. pecan pie).  In our world this is now everyday and constant,  we have both harvest foods, and highly processed versions, from all over the planet available to us 24/7/365.  We pile on fat, year after year, because we are constantly eating for winters that never materialise.

My solution to this problem is called Don’t Eat for Winter, (DEFoW for short, pronounced deffo). It is about avoiding carb+fat combinations most of the time.  If we start eating more anti-autumnally we can claim the shape we were designed to be in by nature.

I felt powerless at 35, but now after learning about nutrition and formulating my own approach, I have full control over my body composition and am in the best shape of my life at 43.

Get a copy of Don’t Eat for Winter on

NEW: D.A.D.A.R – The Autumnal Diet Avoidance Radar

My background is software development and enterprise management.  I hold a BSc in Applied Computing and a Postgraduate Diploma in Enterprise Management. I also have practical experience with diet and nutrition for 2 different but equally gruelling sports. I also hold a level 5 QQI certificate in nutrition and a level 6 in sports nutrition.  With these skills and perspective, along with the Don’t Eat for Winter approach I developed,  I programmed a web application that is designed as a companion to the book called D.A.D.A.R, an DEFoW’s Autumnal Diet Avoidance Radar.

You can find D.A.D.A.R on

I recommend that you try out this tool and get a copy of the book to understand the fundamentals of Don’t Eat for Winter.  Then use the tool to help discover foods and meals that are autumnal in nature and avoid those where possible.  The formula I present matches a huge array of junk foods in an uncanny way.

Try it out, it’s really cool and useful and is essentially an online tool representing how my mind works when it comes to selecting foods.


Don’t Eat for Winter has been received incredibly well by doctors, athletes and exercise enthusiasts everywhere.  Here is a selection of some of the feedback.

“Hi Cian, my husband is one of your shy followers. He tried many times to lose weight. He  tried many diets working out etc. Nothing worked not until he took note on your book. He ordered it straight away when I say we have been together eleven years I have never ever seen him read a book before it’s amazing he read it back to back and could not stop talking about it. It has been one of the easiest and most sensible things he has done in his life. At his heaviest we recorded 19 and a half stone but I do believe the scale went above this. After your book and following your diet he is now a healthy and amazing man at 14 stone. I am so proud we have 5 children and he is so much more active with them both mentally and physically. He amazes me that in all these years your diet is so easy and healthy to follow before he was pre diabetic and had terrible heart troubles all of wish have disappeared. He followes your page everyday but would never write to you. He is sitting beside me right now and I could burst with pride at how well he looks and I would genuinely like to just thank you from the bottom of our hearts”

– a proud partner, received through facebook

“I have been following the nutrition recommendations in Cian Foley’s book ‘Don’t Eat For Winter’ for 2 months and it has made a HUGE impact on my shedding unwanted bodyfat, but has also allowed me to make gains in both my strength and endurance. I originally bought this book because I saw the results Foley was getting on social media and wanted to try it for myself. I am happy that I am able to see my 6-pack abs! At 40 years old, I didn’t think I would be making the gains like I have in the past 2 months. Foley’s recommendations also helps me recover faster from my workouts – which should be a selling point alone for all athletes out there. Highly recommend this book!”

– Vice Lujan, Chiropractor

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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.