The formula for slimming is to consume less calories than the amount of calories burned by your body. For this, we need to know our daily calorie needs and the calories of food. For example you need 2000 calories per day calories. When you follow a diet of 1500 calories per day 500 calories per day, 3500 calorie deficit per week will occur and you start to lose weight. The need for calories varies from person to person. If you are an inactive woman who spends most of your time sitting down, your daily calorie needs will be 1800-2000 calories. But if you are very active, walking, running, moving constantly during the day, your daily caloric requirement will rise up to 2200. Physically active people or those who want to gain weight, must consume more calories than the rate reported below.
 
What is the Daily Calorie Need?
According to the United States Department of Agriculture, the recommended daily intake of calories is as follows:
1800 - 2400 calories for women (19-51 years old)
2200 to 3000 calories in men (19 to 51 years old)
1000 to 3200 calories for children and adolescents
Spinach
Spinach calories are among the lowest foods. 1 cup spinach contains only 7 calories. This green leafy vegetable contains a small amount of calories and is also very low in carbohydrates. Therefore, it is an ideal food for those who are on a low carb diet. Spinach contains iron, folic acid, vitamin K, potassium, zinc, phosphorus, calcium, selenium, magnesium, manganese, copper and fiber. You can add spinach raw to your salads, make spinach soup or food or add spinach to your smoothies.
Lettuce
Lettuce water is a very low calorie is very low vegetables. A cup of chopped lettuce is only 8 calories. Lettuce is a very healthy vegetable that strengthens immunity and protects the person from diseases. Lettuce contains vitamins A, B, C and K and minerals such as folic acid, iron, manganese, fiber, potassium, zinc and copper. Tomatoes, cucumbers, radishes, carrots, red pepper and yellow pepper in low-calorie vegetables such as lettuce can be added to create a great snack. Or, if you wish, you can prepare vegetable juice along with other vegetables with lettuce.
Cucumber
1 cup sliced ​​cucumber is only 16 calories. Cucumber is one of the most ideal vegetables that should be included in diet lists with its low calorie and rich content of soluble, insoluble fiber. Cucumbers contain abundant K, C vitamins, B vitamins, copper, amino acids, soluble and insoluble fiber, vitamins and minerals such as potassium, manganese, phosphorus, magnesium, biotin and silica. You can add cucumbers to your vegetables, add them to your smoothies, mix cucumbers with other vegetables, squeeze them in the juicer and prepare and drink vegetable juice.
Rocket
Arugula is a low-calorie, nutrient-rich vegetable. 1 cup chopped roast is only 6 calories. Arugula A, B5, B6, C and K vitamins, folate, calcium, iron, zinc, magnesium, phosphorus, potassium and manganese is a delicious and healthy vegetable that protects you from lack of vitamins and minerals. You can add rocket to salads or soups.
Celery
One of the lowest calorie vegetables is celery. 1 cup celery contains only 16 calories. Celery is a vegetable rich in water, although low in calories. 95% of celery consists of water. In addition, celery contains important nutritional values ​​such as vitamins A, B, C, K, calcium, magnesium, phosphorus, folate, potassium and fiber. Celery is a vegetable with low calorie and carbohydrate and high fiber content. Fibrous foods keep the person full for a long time, provide a feeling of fullness in the stomach, and play an important role in leaving the intestines and stomach late. You can add celery to your soups, salads and meals.
Watercress
1 cup chopped watercress is only 4 calories. In addition to being low calorie, this healthy vegetable contains no fat. Watercress consists of vitamins and minerals such as protein, folate, copper, vitamins A, B6, C, E and K, thiamine, riboflavin, calcium, magnesium, phosphorus, potassium and manganese, which are very useful for health. You can add watercress to your salads, meals, soups and smoothies.
Radish
1 cup sliced ​​radish contains only 18 calories. This brightly colored vegetable is low in calories as well as low in fat and carbohydrates. Turp also contains fiber, vitamin B6 and C, potassium, folate, manganese, copper, magnesium and calcium. If you wish, you can consume raw radish cooked.
Pumpkin
A cup of sliced ​​pumpkin contains only 21 calories. Zucchini is rich in nutrients such as potassium, folate, vitamins A and C, manganese, copper and phosphorus. Pumpkin also contains high amounts of omega-3 fatty acids, zinc, niacin, protein and soluble and insoluble fiber. You can add zucchini to your food, you can make pumpkin fries with little oil or add them to your salads.
Cabbage
1 cup chopped cabbage contains only 22 calories. Cabbage is a vegetable with a low water content in terms of calories. Cabbage is also a good source of vitamins B2, B6, C and K. Other nutrients found in cabbage are magnesium, manganese, fiber, potassium, folate and copper, choline, phosphorus, magnesium, calcium, selenium, iron, pantothenic acid, protein and niacin. You can make cabbage soup or cabbage soup from cabbage or prepare vegetables or pickles from cabbage.
Other low-calorie foods include; carrot, beetroot, broccoli, cauliflower, plum, tomato, apricot, green bean, pepper, asparagus, grapefruit, turnip, lemon, cabbage, pumpkin, fennel and melon.
The amount of calories in foods reported by the dietitian Fatma Yiğitoğlu Calorie Table
Material
Unit
Calories
Cereals
1 slice of white bread
28 g
90
1 slice of whole wheat bread
28 g
60
1 slice of toast
15 g
35
1 croissant
200 g
200
biscuits
100 g
470
lentils (dry)
100 g
314
barley (dry)
100 g
367
bulgur (dry)
100 g
371
couscous (dry)
100 g
367
corn (dry)
100 g
342
wheat (dry)
100 g
364
sesame seeds
100 g
589
pasta (dry)
100 g
339
pasta (boiled)
100 g
85
rice (dry)
100 g
357
rice (boiled)
100 g
125
Milk and Egg Products
Yogurt (with fat)
100 g
95
Milk (oily)
100 g
68
Yogurt (fatty, with fruit)
100 g
125
Feta cheese (fat)
100 g
275
Cheddar cheese (fat)
100 g
413
Egg white
1 unit
15
Egg yolk
1 unit
65
Oils
Butter
28 g
206
Margarine
28 g
204
Liquid
oil
28 g
130
Meats
Steak (grilled)
100 g
278
Chicken (grill)
100 g
132
Chicken breast (boiled)
100 g
150
Lamb (fat, grilled)
100 g
282
Lamb gras (in oil)
100 g
232
Salami
100 g
446
Sausages
100 g
295
Seafood
Smoked salmon
100 g
171
Tuna
100 g
121
Vegetables
Tomatoes
1 unit
14
Artichoke
1 unit
10
Eggplant
1 unit
28
Fresh beans
100 g
90
Broccoli
100 g
35
Brussels sprouts
100 g
35
Pumpkin
100 g
25
Carrots
100 g
35
cauliflower
100 g
32
celery
100 g
18
cucumber
1 unit
11
lettuce
100 g
15
mushroom
100 g
14
onions
100 g
35
peas
100 g
89
fresh green pepper
120 g
15
potatoes (boiled)
100 g
100
spinach
100 g
26
cabbage
100 g
20
Nuts
almond
100 g
600
coconuts
100 g
603
nuts
100 g
650
peanuts
100 g
560
pine nuts
100 g
600
walnuts
100 g
549
popcorn
100 g
478
pumpkin seeds
100 g
571
the nucleus of the moon
100 g
578
Fruits
apples
1 unit
60
apricots
1 unit
8
banana
1 unit
100
cherry
100 g
40
dates
1 unit
15
fig
100 g
41
 

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