1. Losing Weight (70% Veggies / 30% Carbs & Protein)

📌 Tips to Lose Weight:
✅ Increase vegetable intake – Low in calories but high in fiber, keeping you full.
✅ Reduce nuts and seeds – They are calorie-dense and can slow weight loss if overeaten.
✅ Cut down on carbohydrates & protein – While still essential, too much can hinder weight loss.
✅ Choose lean proteins – Chicken, tofu, or fish instead of fatty meats.
✅ Hydrate & eat slowly – Drinking water before meals and eating mindfully helps prevent overeating.

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2. Maintaining Weight (50% Veggies / 50% Carbs & Protein)

📌 Tips to Maintain Weight:
✅ Balanced meals – Equal portions of vegetables, protein, and carbohydrates.
✅ Stick to whole, unprocessed foods – Avoid processed carbs and refined sugars.
✅ Eat consistently – Avoid skipping meals to keep metabolism steady.
✅ Stay active – Regular moderate exercise (walking, cycling) helps maintain a healthy weight.
✅ Mind portion sizes – Even healthy foods can lead to weight gain if eaten in excess.

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3. Gaining Weight (30% Veggies / 70% Carbs & Protein)

📌 Tips to Gain Weight Healthily:
✅ Increase carbohydrates & protein – More rice, whole grains, and healthy protein sources.
✅ Eat more nuts & seeds – High in healthy fats and calories for weight gain.
✅ Add healthy fats – Avocados, olive oil, nut butters, and fatty fish help in healthy weight gain.
✅ Eat more frequent meals – Consume small meals every 3-4 hours to increase calorie intake.
✅ Strength training – Muscle-building exercises help gain weight in a healthy way rather than just storing fat.

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Final Advice for Eating the Right Way

✔ Eat whole, natural foods – Avoid processed and sugary foods for better health.
✔ Listen to your body – Eat when you're hungry, stop when you're full.
✔ Stay hydrated – Water is essential for digestion and metabolism.
✔ Be consistent – Small changes over time lead to long-term success.