Chinese people are accustomed to using cereals as staple food, and the proportion of carbohydrates in staple food is generally 75-80%, protein is 8-12%, fat is about 1%, and dietary fiber, vitamins and minerals. The cereal-based dietary structure can not only provide sufficient calories, but also reduce the intake of animal foods and promote the balance of the three major energy-producing nutrients. With the increase in the incidence of obesity in China, many people believe that obesity is related to eating carbohydrate-rich staple foods and that weight loss can be achieved by not eating staple foods. In fact, the real cause of obesity is excess energy, not simply a carbohydrate problem. In comparison, fat is more likely to cause excess energy than carbohydrates, because 1 gram of fat can provide about 9 kcal, which is 2.2 times more than the equivalent amount of carbohydrates, and fat-rich food tastes better, stimulating appetite so that people do not consciously eat more, leading to excessive caloric intake, excess fat intake is an important reason for the obesity epidemic. What circumstances can reduce staple food to lose weight? When the total amount of staple foods exceeds the appropriate daily intake and leads to excess total energy, reducing staple foods can control weight. Some people say that not eating staple foods at night can indeed lead to weight loss. In fact, most dieters not only control staple foods at night, other meat, eggs and dairy are also restricted, mostly vegetables and fruits, which in general is a negative energy intake state, effective for short-term weight loss, but long-term excessive dieting to lose weight is not only easy to rebound, and prone to insulin resistance, inducing diabetes. Dinner is recommended to consume at least 1 or 2 staple foods to maintain normal pancreatic islet function. Diet reduction can be evenly divided into three meals a day to avoid too few nutrients at dinner The key to weight control is energy balance, energy intake is lower than energy consumption before the use of body fat to achieve the purpose of weight loss. Staple foods include not only rice and flour, but also mixed beans, potatoes, etc. Weight loss people can choose more whole grains, that is, without refined processing or although milled still retains the endosperm of the complete grain, germ, grain skin, and dextrin layer of grains, such as brown rice, whole wheat, oats, corn, millet, rye, etc.. Mixed legumes such as red beans, green beans, kidney beans, peas, broad beans, etc. are low in fat and rich in vitamins and minerals, which are also good for weight loss. Potatoes such as potatoes, sweet potatoes, yams and other low-fat, high-fiber foods can replace some of the cereals, and it is recommended that 1-2 taels (50-100 grams) be consumed daily. Obesity is not the fault of staple foods, is the calorie overload caused. Controlling only staple foods is the cure for weight loss, easy to rebound and also damage health, the correct weight loss is a balanced diet based on the development of a reasonable negative energy intake plan and long-term adherence.