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Slimming down without shortcuts, prescription medication, or going carb-free is hard. But, with a smarter approach to nutrition—embracing foods that reduce bloating—it isn’t impossible.

You’ll need to reduce your body fat to 12 percent or for your abs to start showing. This takes an iron will and a near-superhuman level of dedication. As Joseph Boyce, a senior associate at PwC, found out, it also requires a lot of know-how. After trying to get in shape for ages, Boyce finally admitted defeat, calling in Robert Utley, founder of Real Body Performance, for help.

At first, Joe was baffled by Utley’s unorthodox approach to banishing bloat. Then he started seeing results. Not only did he get lean, but he felt better and more energized than ever. He has now transformed his diet for good.

The first step: Eat more, but better

“Joe came to me feeling deflated with how he looked,” says Utley. “His diet was all wrong. The first step was to feed him more food, not only so he could put on size, but so that his body could get used to proper nutrients, meaning: lean proteins, easily digestible carbohydrates, and good healthy fats.”Foods that reduce bloating—and get you cut

You can follow the above on your own mission to debloat, but it’s worth remembering that all bodies—and all fitness plans—are different. Instead, consider experimenting with the foods below, and maybe even discussing them with your physical trainer to see how much of a difference they can make.

Cocoa Krispies

“I like to really fire up the body with a nice simple sugar that’s easy to digest and really spikes your metabolism and energy level for a short period of time,” says Utley. “This produces shockingly effective results when used post workout in a no or low carb day. Although, it only works if you’re in a deficit.”

Broccoli

“Yes it’s full of nutrients and vitamins, but broccoli eaten before the rest of your meal has been scientifically proven to lower insulin response to food, keeping you in a much deeper fat burning state,” says Utley. “Over a prolonged period, it has a significant impact on extra pounds lost.”

Avocado and Dark Chocolate

“Fats are good, including avocados, but also very dark, 80-90 percent [Cocoa] chocolate—even in a deficit,” says Utley. “Good fats will not only boost your function, but will also slow down digestion so you can absorb your nutrients properly, leading to less bloating and discomfort.”

Basmati Rice

“For years it’s been all about brown rice, but I’ve found that, for me, Basmati rice digests more efficiently, causing far less gastric issues,” says Utley. “Most importantly, I think that brown rice tastes awful and basmati tastes amazing!”