It's not a guide, but an example of what happens with extreme RAPID weight loss. There are many, many studies on this. Read into set point theory. as well

However, I think the biggest problem is the Standard American Diet, after lots of reading into high insulin in the body.

I started going against all the guidelines, for a diabetic that is, and started shedding pounds again, and most importantly, shedding units as well. Diabetes can be reversed, but not with the SAD diet we are all told to eat.

Sadly some foods are permanently off the menu, bananas for example.

In short, eat real food, and avoid added sugars like the damn plague.