| The canonical advice, as someone already wrote is: "Eat food. Not too much. Mostly plants." I'd add: - Eat mostly what your grand-grandparents would identify as food (e.g. no preprocessed stuff, no chips, etc). - Don't eat constantly. Leave 14+ hours that you don't much (if you sleep 8 hours that's just 6-wake hours off of food). - Don't eat refined sugars, wheat, etc. Whole grain is OK. - Mediterranean diet has been proven good time and again. Go for more greens, fruit, olive oil, fish, legumes, scarce meat etc. - Don't overdo it in any direction (too much protein, too much fat, too many carbs, etc). - Don't tax your stomach with too much complicated meals to digest. Keep it simple but balanced. - Drink enough water (not too much - 2 lt per day is fine, can do less if you eat fruits and watery food - tomatoes, cucumbers, watermelon, soups, etc) Basically that. Easier said than done of course... >Exercise is also important but i've been told that i cannot do weightlifting since i have neck hernia. Maybe you can still lift small one-hand weights? Check with a doctor. |
\* - note that in Progressive Overload you can also increase total number of reps (the true metic is increased volume over time, where volume = reps \* sets \* weight), but again, there is a small window of benefit. 100 reps of 10 lb curls isn't much better than 80 reps of 10 lb curls.