Meet Whole30, the diet program that has likely been peppering your social media feeds lately.

The food plan has seen a surge in popularity since its inception in 2009. The formula is simple all you really need is 30 days and time for a whole lot of meal prep using whole foods but the execution takes a ton of discipline. Theres also a huge warning: The program is not super beloved or typically recommended by nutritionists and medical experts.

Before you consider diving into the program (or any diet change, for that matter), there are few things you should know about what to expect and a few steps you should take.

Below is a breakdown of Whole30, including what foods you can eat while following the plan, what experts say about it and what results you might see.

The Basics