Research shows that people who have three or more servings of whole grains per day have 10% less visceral adipose tissue or belly fat than those whose diets include very few whole grains. Stick with whole grains as your best choice in your weight loss journey. The fibre content stabilises blood sugar and keeps us fuller longer, helping us to eat less. Whole grains like brown rice, barley, buckwheat and quinoa increase calorie loss by decreasing the number of calories retained during digestion, while simultaneously speeding up metabolism. Eating whole grains is associated with numerous health benefits, from lowering blood pressure to preventing type 2 diabetes.