Shedding pounds means creating a caloric deficit in your diet—that is, burning more calories than what you're consuming.

But cutting weight doesn't require starving yourself or clocking hours of cardio at the gym. In fact, rapidly losing weight is as easy as cutting out 500 needless calories a day from your diet. And with the help of Molly Kimball, R.D., a nutritionist based in New Orleans, and Lauren Slayton, founder of Food Trainers in New York City, we’ve done the math for you and found 11 fat-trimming foods to swap out—and 11 to swap in—to your diet.

Each food alone will reduce caloric intake by at least 100 calories per serving, so combine five and you’re already stripping away those 500 extra calories off your plate—and the more swaps, the more potential for fat loss.

The best part? You won't feel like you're depriving yourself or missing out on any of the good stuff.