Weight loss is mainly to reduce calorie intake and increase calorie consumption, the calorie content of staple foods is relatively high, you can consume some high fiber, high protein, low sugar, low fat food instead of staple foods, such as potatoes, coarse grains, some fruits and vegetables, etc., but this is only as an aid to weight loss means, should also maintain physical health in the first place. 1, potatoes: common potatoes in life are sweet potatoes, purple potatoes, white potatoes etc., rich in dietary fiber and carotene, and a certain amount of high-quality protein, while the sugar content is relatively low, so you can replace the main food. Dietary fiber in potatoes can add a sense of satiety, reduce the intake of other foods, which is conducive to weight loss; 2, coarse grains: such as oats, corn, etc., relatively low calorie, easy to cause a sense of satiety after eating, and rich in dietary fiber, with laxative effect on weight loss; 3, fruits and vegetables: such as apples, bananas, cucumbers, lettuce, etc., fruits and vegetables in the water and fiber content, can Accelerate the absorption of nutrients in the gastrointestinal tract to food, discharge excess water in the body, and promote the body’s metabolism, can be properly consumed instead of staple foods. It is important to note that some fruits and vegetables are rich in sugar, such as grapes, durian, mangoes, etc., not suitable for weight loss. In addition, some high-protein foods such as eggs, chicken breast, yogurt, etc. can also be appropriate instead of staple foods. But it is not recommended to completely replace staple foods with these low-sugar foods, because people have a basic need for energy every day, long-term eating can not reach the basic need may cause hypoglycemia and other diseases, so it is recommended to lose weight scientifically to maintain body and health.