We’ve put together the top foods that burn belly fat and reduce abdominal fat in women with no other change in diet.

Eggs

Another great source of protein (six grams) and healthy fats (five grams), Cording says eggs help keep you satisfied and energized so you can maintain muscle while you’re burning fat.

“They’re instant portion control,” she says, “which is handy when you’re trying to lose weight. You know that one large egg nets you 70 calories.”

Plus, eggs have choline, which supports brain health, as well as DHA, which is anti-inflammatory. Just be sure to double-check the label for “DHA.”

Milk

Milk offers tons of bone-building calcium (300 mg in one cup) and animal protein (eight grams)–and you don’t have to choose the low-fat varieties to enjoy those benefits.

In fact, Cording recommends opting for 2 percent or whole milk. “You’ll get more calories, but it tends to be more satisfying,” says Cording. “You actually absorb some of the nutrients better, including vitamins D and A, if there’s some fat in there.”

Per 1 cup whole milk: 161 cal, 8 g fat, 13 g carbs, 12 g sugar, 125 mg sodium, 0 g fiber, 8 g protein

Olive oil

All cooking oils (with the exception of coconut oil) are chock full of monounsaturated fats, at about 14 grams per tablespoon, to promote fullness and keep you from mindlessly snacking. But olive oil is Cording’s all-around favorite option.

“It’s very satisfying and very versatile, and there’s lots of research around its benefits,” she says. She recommends it for basically any kind of cooking except frying, since it’ll smoke up your kitchen.

Per 1 Tbsp: 120 cal, 13 g fat, 0 g carbs, 0 mg sodium, 0 g protein

• Avocados

“Avocados are a really great combination of monounsaturated fats plus tons of fiber, which helps you to stay satisfied,” says Cording. They’re also an excellent source of potassium, which helps reduce water retention and bloat—always a welcome effect when you’re trying to burn fat.

Because they’re dense in calories, the official recommended serving size is one-third of an avocado, although Cording says half of a medium fruit is perfectly fine. Time for some avo toast!

Per 1/3 avocado: 200 cal, 16.67 g fat, 10 g carbs, 0 g sugar, 300 mg sodium, 6.7 g fiber, 3.33 g protein

• Fatty fish (salmon, tuna, mackerel)

Fish is a great option to help build muscle and keep you full. One four-ounce serving of cooked wild salmon has about 29 grams of protein for just 200 calories. Salmon also has about nine grams of fat, mostly from heart-healthy omega-3 fatty acids, which studies show may support efficient fat-burning and reduce inflammation, says Cording.

Salmon (4 oz): 206 cal, 9.21 g fat, 0 g carbs, 63 mg sodium, 0 g fiber, 28.83 g protein

Tuna (4 oz): 209 cal, 7.12 g fat, 0 g carbs, 57 mg sodium, 0 g fiber, 33.9g protein

Mackerel (4 oz): 297 cal, 20.18 g fat, 0 g carbs, 94 mg sodium, 0 g fiber, 27.03 g protein

• Grapefruit

“Grapefruit is a very low-calorie density food, so people feel they can fill up on one as an appropriate snack,” says Cording. It’s also high in antioxidants including vitamin C and beta-carotene to support healthy immune system function. Plus, it has a ton of fiber at three grams per fruit.

Per grapefruit: 74 cal, 0.25 g fat, 18.45 g carbs, 0 mg sodium, 2.7 g fiber, 1.35 g protein

• Green tea

While you can’t simply sip on green tea and expect the pounds to fall off, there is actually quite a bit of research showing that this elixir can help fire up your body’s fat-burning capabilities.

“Regular consumption of green tea has been linked to lower weight and increased calorie burn, but it’s not a huge amount,” says Cording.

But skip the supplements and extracts, which Cording says can harm your liver. Get your fix from a brewed cup instead.

Per serving: 0 cal, 0 g fat, 0 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 0 g protein

• Chili peppers and cayenne

Capsaicin, the compound that makes chili peppers hot may mildly increase metabolic rate, research shows, which is of course welcome when you’re trying to burn fat.

“It won’t cause you to burn lots of extra calories or make you lose five pounds, but it can support a slightly higher metabolism,” says Cording. Plus, she says many of her clients find that adding heat to food with cayenne powder or full peppers helps them feel more satisfied and less likely to overeat.

Per chili pepper: 2 cal, 0 g fat, 0.2 g carbs, 0.2 g sugar, 78 mg sodium, 0.7 g fiber, 0 g protein

Per Tbsp cayenne pepper: 17 cal, 0.92 g fat, 3 g carbs, 2 mg sodium, 1.4 g fiber, 0.64 g protein

• Dark leafy greens

Dark, leafy veggies contain loads of iron (1.6 mg, or about a tenth of your daily needs, in two cups raw spinach), which supports efficient oxygen transport throughout your body. So your green salad helps you maximize your workout by building muscle at the same time you’re burning fat, says Cording.

Per 2 cups: 7 cal, 0.12 g fat, 1.09 g carbs, 0.13 g sugar, 24 mg sodium, 0.7g fiber, 0.86 g protein