Breakfast: Shake
Whey isolate, unsweetened almond milk, frozen berries

Meal 2
Chicken breast, tortilla wrap, green salad or Mediterranean vegetable

Meal 3
Low sugar yogurt, flavoring drops, peanut butter
or
4 eggs, 4 rations of turkey bacon, choice of veg

Pre workout
Whey isolate, unsweetened almond milk, Cocoa Krispies or Frosted Flakes

Meal 4
Lean mince or fish, Basmati rice, broccoli

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!”

Alternative Milks
“Alternative milk options are a brilliant way to debloat, especially if you’re intolerant to dairy,” says Utley. “I stick with unsweetened almond milk and unsweetened oat milk, both of which are lower in sugar and calories than cow milk.”

This story originally appeared on British GQ.