I am not interested in giving up grains. However, I know I am better off with small amounts of whole grains. I have had bariatric (weight loss) surgery and what is recommended is a diet of protein (animal and/or vegetable), fruits and vegetables with a small amount of whole grain. If I eat too much grain I gain. Of course, first it is important to eliminate excess sugar. Fresh fruit is ok because the amount of sugar in a serving of fruit is low compared to soda and it comes with a variety of nutrients. I don't buy bread regularly, occasionally eat other starches such as white and sweet potato. I buy cereals such as Uncle Sam's with whole grain wheat and flax, but use portions that are very small. I use some brown rice. When I eat a small amount of grain, I lose weight easily, mostly because my calorie count drops I believe.
I recently decided to stop counting calories and to just subtract them. Whatever I'm eating, if I'm gaining weight or staying at an undesirable weight, I just cut back. What do I cut back on? Sugar, wheat, fat. What do I continue to eat? Fruits, vegetables, fish and fowl, soy, lentils, beans, eggs, a small amount of cheese, a small amount of whole grains such as quinoa and rice. I start losing weight.