tifeennyyy

Please, portion size, cooking methods, and carb balance are the important factors . Whether you want gain or lose weight, this could work, you just have to tweak it to your body needs. ( you add or subtract)

For weightloss, carbs should be minimal. Small portions for rice, yam, etc. ( small portions is not 3 serving spoons of rice o🌚, it’s lesser than that)

* Make your plate → ½ veggies, ¼ protein, ¼ carbs
* Oil control (reduce oil especially palm oil-heavy dishes)
* Grill, boil, or air-fry instead of deep frying.

For weight gain -
High protein, Carbs- not that restricted, and snacks.

Execution is the most important factor.