The South Beach Diet—you’ve heard the name many times, but what exactly is it?

Developed in 2003 by cardiologist Arthur Agatston, MD, the South Beach Diet focuses heavily on loading your plate with tons of nutrient-rich, non-starchy vegetables, hearty portions of lean proteins, and a healthy amount of good-for-you fats, all of which promote weight loss. The diet is void of added sugars, moderately low in carbohydrates, and limits your servings of fruits, starchy veggies, whole grains, and legumes.

South Beach takes the guesswork out of slimming down with three distinct phases: a two-week total body reboot, guided eating to promote steady weight loss—until you’ve reached your goals—and finally, an extended maintenance period. Don’t worry; you don’t have to starve yourself to see results. In fact, the South Beach Diet encourages regular eating—up to six times a day.

Read on for South Beach basics, plus tips to help fulfill its promise of dropping up to 13 pounds in just two weeks.