How to Spring into your Summer Beachbody with DEFoW

DEFoW helps people stay in good shape all year around, but I tend to eat even less autumnally to get the summer beach body effect a month or 2 before the summer really kicks in.

Everyone wants to look their best in the sun, women often want that bikini body look or to look their best going out; and men want to look well in a pair of swimming shorts (don’t go for he budgie smuggler look lads please!) or just to look and feel great in shirt or t-shirt.

Cian and Nicola on holidays in Tenerife in 2017 (both of us 41 in this shot)

Here are the 10 DEFoW guidelines I live by, which are fully reasoned out in Don’t Eat for Winter…

D. Don’t eat carbs and fats together (avoid the autumnal squirrel gorge formula of ~50% fat : ~40% carb : <10% protein, the junk food signature)

E. Eat the precise amount of carbs for your needs (think about the bodies needs 420 cals for brain, which is 60% of a sedentary persons needs, if you’re active or exercise add to this. The DRI recommend 45-65% of diet from carbs, tend towards the minimum rather than maximum)

F. Fat and protein should be eaten together (typically it’s found that way in nature (eggs, fish, meat, nuts etc)

O. Opt for “good” fats and avoid trans fats (look for omega3s and mono-unsaturated fats in particular)

W. When eating carbs, choose leaner protein sources (to minimise absorbing fat after a prolonged insulin spike)

D. Don’t neglect protein, it is your muscles’ best friend (look for good, non-processed, natural sources, vegans should look for full essential amino spread)

I. If necessary supplement, but make a best attempt to get vitamins and minerals from natural and fibrous sources

E. Exercise regularly, support it with good nutrition and adequate rest/recovery (recovery time is where the magic happens, get good sleep every night)

T. Think about Hydration, don’t wait until your thirsty as you’re already dehydrated by then (urine should be light in colour)

!!! Get out into nature and have fun, breath the air, soak up the vitamin D, swim etc. Outdoors is where we evolved and belong !!!

Finally, the 11th rule is to Eat for Winter from time to time, sometimes you gotta enjoy the autumn formula, so enjoy it and savour it when you do, just be aware that your autumnal instincts may go into overdrive and it may overpower willpower.

These guidelines are a practical way to Spring into your Summer body through the Don’t Eat for Winter method, and how I got into great shape personally 🙂

Check out my tips on daily eating here: a day of DEFoW

Get a copy of the book to discover the theory and more.

Copyright © 2018 – Don’t Eat for Winter®

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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.