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

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

Hi, my name is Cian Foley (you can find me on twitter @wellboy).

I went through a pretty amazing transformation having gone from being utterly lost, not knowing how to escape being fat, in my 30s, to now compete in natural bodybuilding competitions.   I pride myself in never having taken an performance enhancing drugs and achieved my goals through a natural eating approach to support my exercise.

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 (carb+fat combinations, which are always accessible all day every day in the western diet) in order to avoid them as staples, in order to become the summer version of ourselves.

I discovered that our food environment today is highly autumnal and that we are constantly eating a specific combination of macronutrients that causes us to become like hyperphagic (insatiable) bears in autumn time, fattening us up for winter.  We often eat for a fix rather than for nutrition.

There is a happy medium where food can be both nutritious and delicious.

Bears, squirrels and other seasonal mammals slim down over winter and spring because 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 and converge 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 harvest foods, and highly processed versions, from all over the planet available to us 24/7/365.  I believe we gain fat year after year because we are constantly eating for winters that never come.

My solution is called Don’t Eat for Winter, (DEFoW for short, pronounced deffo), not all the time anyway, and start eating more anti-autumnally to get back into 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.

Sold out: Don’t Eat for Winter can no longer be ordered direct as all of my hard copies have sold out. Don’t worry though you can still get it on amazon in printed and in kindle form using the following link.

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 anti-autumnal in nature.  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 now.

Reviews of Don’t Eat for Winter

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

***** Don’t Eat for Winter has several 5 star ratings on *****

“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

“This book gets 5 stars for simplifying what we as humans choose to ignore,”Don’t Eat for Winter”. A factual book that delves into our mind describing how we feel before,during and after eating good and bad food.The author never says “do not eat that” but identifies we are all human and have a need to be rewarded even though we may indulge in the sweeter things in life. A very descriptive book that does not get tied down in facts and figures but really expressed how I feel about food and the journey we take trying to find that express diet to solve all our problems when simply we need dedication,will power and understanding of the body and mind to prevent us from “Eating for Winter”. Most enjoyable and an easy read so enjoy.”

– Darren Gater

About the Author

Photo by Kest PhotographerDon’t Eat for Winter is written by NBFI national Men’s Physique medalist (2018), 2x European (2015, 2016) and IUKL Amateur World Kettlebell Champion (2015) Cian Foley BSc, Pg Dip, with foreword by medical doctor, Dr. Mark Rowe.

Cian was 18.5 stone and morbidly obese. He has gone through a miraculous transformation shedding 90lbs of fat over the past number of years. Through his recent sporting career, personal weight loss, book research & writing, as well as achieving a distinction in QQI level 6 Sports Nutrition certificate, Cian has a unique insight into how to fuel the body correctly in order to not only transform it, but sculpt it too.

“I’ve always struggled with weight.  My nickname was Chubby in school and I ended up 18.5 stone and in a lot of physical pain at 35.  I finally overcame my obesity, losing 7 stone of pure fat in total using my Don’t Eat for Winter (DEFoW) method. Through DEFoW I have gotten into the best shape of my life in my 40s and have maintained it for many years now. I wrote Don’t Eat for Winter – The Anti-Autumnal Diet, and came up with my DEFoW method to help people struggling to lose weight like me!”

DEFoW means eating mostly natural foods, with a consideration of how seasonal macro-nutrient ratios affect our bodies. Through avoiding the autumnal squirrel formula (which was only available in autumn in stone-age times but now makes up most meals in the western diet) you return to your natural true form just as other creatures in the animal kingdom do in spring time.

Spring into your summer body with Don’t Eat for Winter – The Anti-Autumnal Diet.

This means you Do Eat for Spring, you Do Eat for Summer, you even Eat for Autumn, but you Don’t Eat for Winter!  (not all of the time anyway).

Jump right in: Recommended Foods for a Day of DEFoW

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Author of Don't Eat for Winter. 2 time European, pan-American and World amateur kettlebell champion. who went from an obese 115kg to a fit and healthy 78kg through his 5 year journey of discovery around nutrition and exercise. I believe that we will see an avalanche of fat fall from the Earth as people escape from the infinite autumn through The DEFoW Diet concept.