Eating coarse grains in moderation can help relieve constipation and make dieters feel full more easily. Coarse grains contain more fiber. Eating in moderation can promote gastrointestinal peristalsis, help excretion and effectively relieve constipation. But eating too much coarse grains can easily aggravate constipation and affect the absorption of various minerals, which is not conducive to weight loss and health. Generally speaking, healthy adults can eat 50 to 85g coarse grains every day, which is beneficial to weight loss and health. But long-term consumption of coarse grains will reduce immunity and even cause organ damage. Excessive consumption of coarse grains in order to lose weight will cause cholesterol in other foods to be excreted together with cellulose, which will lead to a decrease in female hormone synthesis and affect the development of reproductive systems such as uterus. When eating cereal to lose weight, the best way is to only drink porridge and not eat other foods.