I am also gluten sensitive and lactose intolerant.
Being on a low fodmap diet for years, I decided to introduce bread in moderation. I dont eat dairy, too many problems for my IBS.
Eat 3 meals a day. Add butter to your eggs. Eating out puts weigh on. Swipe out water for juice. I get quessy so drink diluted ginger ale. I dilute juices too, find them too sweet.
Try to eat more food at your mealtime.
Good luck!