Don’t Eat for Winter – Table of Contents

  • Chapter 1 – Don’t Eat for Winter. 17
    • Once upon a Time ….. 17
    • This is Where the Fairy Tale Begins ….. 18
    • Survival of the  Fittest  Fattest. 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

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.