The root cause of obesity is that the intake of calories is higher than the consumption of calories, so no food can lose weight.
A reasonable diet really helps to lose fat.
The whole grains in the diet are what we call coarse grains: brown rice, millet, oats and coix seed contain pantothenic acid, which is the main component of fat metabolism. The B vitamins they contain can help the human body release heat energy, and the dietary fiber they contain can promote the secretion of digestive juice and peristalsis of intestinal wall, and reduce fat accumulation. But it does not mean that the more you eat, the better. Just recommend 50- 150g every day. Of course, flour and rice (rice, noodles, steamed bread and other staple foods) are still to be eaten.
Vegetables are low in calories and full, so you can eat more. It is recommended to eat 300-500g (raw weight) every day, so that it is not easy to get hungry between meals and eat some snacks with high calories. Note that potatoes are not vegetables. These aquatic vegetables, such as lotus root and arrowhead, are high in calories, so it's good to eat them properly, and you can't let them go like green leafy vegetables.
Reasonable dietary structure includes staple food, vegetables, fruits, dairy products, lean meat, nuts, soybeans and products (tofu). As long as the collocation is reasonable, the calories are reduced by 300kcal compared with the required amount, and scientific exercise is added, you can lose weight healthily, and you will not gain weight after forming good habits.