No sugar, limited to less than 30g of carbs a day, no fruit, take vitamins to get your vitamin d, c, potassium. 15 to 20 grams of protein with every meal (3 a day). No more than 1000 calories a day.
your meat portions should be less than 8 oz.
this is essentially the ideal protein diet and you can lose 30 lbs in a month. Or maintain current weight by altering this plan slightly increase sugar intake.