A gluten-free diet is essential for managing signs and symptoms of celiac disease and other medical conditions associated with gluten. A gluten-free diet is also popular among people who haven't been diagnosed with a gluten-related medical condition. The claimed benefits of the diet are improved health, weight loss and increased energy, but more research is needed.

Determine your daily calorie needs based on factors like your age, gender, weight, activity level, and goals (e.g., weight loss, maintenance, or muscle gain). Set achievable calorie targets that align with your objectives.

Aim to eat balanced meals and snacks at regular intervals throughout the day to prevent excessive hunger and overeating. Include a combination of protein, carbohydrates, and healthy fats in each meal to keep you satisfied.