It is recommended to replace flour and rice with coarse grains during weight loss because:
First, coarse grains are easy to satiate, which reduces the intake of other calories. For example, 100 grams of coarse grains+a bag of milk and a boiled egg are full, but 100 grams of steamed buns are not full, so you have to add another drawer. If you are happy, you have to have a bowl of porridge at last.
Second, the blood sugar response of coarse grains is slow. As we all know, it is important to keep insulin secretion steady and slow.
Third, coarse grains are rich in dietary fiber and have a long satiety time; Dietary fiber is abundant, intestinal microflora likes it, metabolism is accelerated, and detoxification is slippery.
Coarse grains are high in calories, because others' coarse grains are grains, and rice flour is refined grains, and the most nutritious parts have been removed. Besides, it's no use talking about calories without weight.100g whole wheat v.s100g steamed bread, try it yourself, then compare the feeling after eating it, and dare to compare with steamed buns. You should treat the stuffing in the steamed buns as decoration. Moreover, in today's 2 1 century, we know that it is basically futile and laborious to lose weight just by starting with calories, and there may be no eggs in the end. There are several basic problems that are more important: GI, GL, cellulose, diet balance and living habits.