1- eat gluten free

2- eat lactose free

3- Eat low IG Carb and delete acids foods

4- 10 to 20% fat, 30% to 40% protein, 40 to 50% carb

5- eat 1200 if no training 1400 to1500 if training et 1800 max  if move a lot in a day

6- 150 to 180 Max g of Carb, 135 to 150g protein, 20g to 30 g Fat

7- 25 g fibers

8- eat fruits far of meals 3 a day max and 4 portions vegetables a day min

9- Don't eat Carb simple or complex after 16h00

10- eats carb only in morning or after training

Gold Rules : Dont eat before sleeping