Can You Eat Kebabs and Still Lose Weight? The Ultimate Guide New
It’s Friday night. You’ve had a long, tiring week at work. The fridge is looking a bit empty, and the smell of the local takeaway is drifting down the street. Your brain is screaming for a kebab, but your diet plan is whispering, “Have a salad instead.”
We have all been there. It is the classic battle between what we want to eat and what we think we should eat.
For years, we have been told that to lose weight, we have to say goodbye to our favourite takeaway treats. We assume that things like burgers, pizza, and especially kebabs are strictly off-limits if we want to see the scale numbers go down.
But is that actually true? Can you have kebabs on a diet?
The short answer is: Yes, but not all kebabs are ok. You can absolutely enjoy a kebab and still stay on track with your weight loss goals. It just takes a little bit of know-how, some smart swapping, and perhaps learning to make a “fakeaway” at home.
In this guide, I will share the truth about kebab calories, how to order the best choices at the chip shop, and how to make delicious, guilt-free kebabs on a diet in your own kitchen.
The Truth About Takeaway Calories
Before we figure out how to have kebabs on a diet, we need to be honest about what is actually in that pitta bread. Not all kebabs are the same.
The biggest issue with takeaway food isn’t just the ingredients; it is the portion size and the cooking method.
According to data from CheckYourFood, a large lamb doner kebab with pitta and salad can be a massive 992 calories. Even more shocking is the fat content, around 64g of fat in one portion. To put that in perspective, the NHS recommends that women should aim for no more than 70g of fat in an entire day (and no more than 20g of saturated fat). One large doner can nearly wipe out your daily fat allowance in a single meal.
Then there is the salt. That same large kebab can contain about 5g of salt. Since adults should eat no more than 6g of salt a day, one kebab puts you right at the limit.
However, it is not all bad news. If you switch that order to a Shish Kebab (meat cubes grilled on a skewer), there is a lot of difference. A chicken or lamb shish kebab with salad and pitta usually comes in at around 500 to 600 calories. That is practically half the calories of the doner meat version!
Why is Doner Meat So High in Calories?
You might be wondering why there is such a big difference. It mostly comes down to what the meat is made of.
Shish kebabs are whole chunks of meat. You can see the grain of the chicken or lamb. They are usually grilled over a flame, which allows fat to drip away.
Doner meat, often nicknamed “the elephant leg,” is different. It is made from minced meat that is seasoned and compressed into a large cone. Because it needs to stay moist while rotating on the spit for hours, it often has a much higher fat content mixed in with the lean meat. Plus, it is often basted in oil to keep it cooking evenly. Which explains why takeaway doner kebabs on a diet will rarely help you lose weight!
How to Order Kebabs on a Diet
You don’t always have time to cook, and sometimes you just want the convenience of the kebab shop. If you are ordering in, here are five simple rules to keep your meal fit within your diet.
1. Choose the Shish
As we saw above, this is the single biggest change you can make. Ask for a Chicken Shish or a Lamb Shish. You get a good amount of protein, which helps keep you full, without the hidden fat found in the processed doner meat.
2. Load Up on Salad
Most kebab shops offer “salad and sauce” as standard. Say “yes” to the salad, and ask for extra if they will do it. The cabbage, onions, tomatoes, and cucumbers add crunch and volume to your meal. This helps fill your stomach with very few calories, making you less likely to raid the cupboard for snacks later.
3. Watch the Bread
The pitta bread or naan isn’t the enemy, but it is calorie-dense. A large naan bread can easily add 300-400 calories to the meat. A pitta bread is usually a lighter option. If you are really strictly counting calories, you could eat the meat and salad and leave half the bread.
4. Skip the Chips
This is the hard one. We are used to asking for “kebab and chips.” But a portion of chip shop chips can add another 400+ calories and a lot of oil to your meal. If you stick to the kebab and salad, you have a filling meal on its own. If you really need the potato fix, try sharing a portion of chips with a friend. By skipping or limiting chips with your kebabs on a diet, you are more likely not to overeat.
5. Choosing your Sauce
Garlic mayonnaise is delicious, but it is almost pure fat. A generous squeeze can add 100-200 calories. Chilli sauce, on the other hand, is usually tomato-based and much lower in calories. If you love the creamy sauces, ask for them in a small pot on the side. Dip your meat in rather than pouring it all over; you will use much less but still get the flavour.
Making Your Own “Fakeaway” Kebabs on a Diet
If you want to enjoy kebabs regularly without worrying about the calories, the best solution is to make them yourself. This is often called a “fakeaway”, fake takeaway. Whatever diet you are on, you can find one that works.
When you cook at home, you control exactly what goes into the food. You can use lean meat, less salt, and better cooking methods.
The Ultimate Home-Made Doner
You can actually make a loaf of meat that tastes just like doner meat but is much healthier. Using 5% fat beef mince (or very lean lamb mince) and baking it in the oven drastically cuts calories. This means you can enjoy kebabs on a diet; it may just involve some cooking!
In fact, my Doner Kebab recipe comes in at just 211 calories per portion. Compare that to the 992 calories in the takeaway version!
Here is why making it at home works so well for weight loss:
- Lean Meat: You swap fatty lamb trimmings for lean beef or lamb mince.
- Spices: You get that authentic flavour using cumin, coriander, garlic powder, and oregano, rather than relying on fat for taste.
- Cooking Method: Baking it in foil keeps it moist without needing to add oil.
Chicken and Veggie Options
If you prefer chicken, it is even easier. You can marinate chunks of chicken breast in yoghurt and spices, then grill them.
Or, if you want to try something different (or have vegetarian friends coming over), you can make amazing kebabs using tofu. Tofu is high in protein and soaks up flavour really well. This Chicken or Tofu Kebab recipe uses mango and lime sauce for a fresh, zesty flavour that feels like a real treat. There are many ways of making a suitable for Slimming World chicken kebab recipe using simple marinades.
Balancing Your Plate (The NHS Way)
Whether you buy your kebab or make it at home, it helps to think about how the meal fits into your day. This will help you enjoy kebabs on a diet and still lose weight.
The NHS suggests following the Eatwell Guide to get a balanced diet. The guide suggests that fruit and vegetables should make up just over a third of the food we eat.
When you eat a kebab, the meat covers your protein needs. The pitta bread covers your starchy carbohydrates. The missing piece is often the vegetables.
A standard takeaway salad might be a bit sad, just a few shreds of lettuce and a slice of tomato. To make your kebab a truly balanced meal:
- Add your own sides: If you bring a takeaway home, serve it with a big side salad from your fridge or some steamed corn on the cob.
- Fruit for dessert: Since the meal is savoury and salty, follow it up with a piece of fresh fruit instead of a sugary pudding.
Understanding Salt and Water Weight
Have you ever noticed that the morning after a takeaway, the scale shows you are 2kg heavier?
Do not panic. You have not gained 2kg of fat overnight. It is likely just water.
Takeaway kebabs are very high in salt. As mentioned earlier, they can contain nearly your whole daily limit of 6g. When you eat a lot of salt, your body holds onto water to help dilute it. This causes bloating and makes the scale number jump up.
Drink plenty of water the next day, get back to your normal healthy eating, and that “weight” will disappear in a day or two.
If you make your own fakeaway kebabs on a diet, you can control the salt levels. Using herbs, spices, chilli, and lemon juice adds massive flavour without the need for excessive salt.
Kebabs on a Diet – Frequently Asked Questions (FAQ)
Can I eat a kebab on a low-carb or Keto diet?
Yes, you can! The meat itself (especially shish) is naturally low in carbohydrates. The high carbs come from the pitta bread and chips. If you order a kebab meat and salad box without the bread, you have very low-carb, high-protein kebabs on a diet.
Is doner meat highly processed?
Generally, yes. Takeaway doner meat is processed to get that smooth texture and shape. It often contains binding agents and additives. Making your own at home using fresh mince is a much less processed, “cleaner” option.
Which sauce is the lowest in calories?
Usually, hot chilli sauce or lemon juice are your best bets. They are low in fat and sugar. Garlic mayo, burger sauce, and plain mayonnaise are the highest in calories. Ketchup and BBQ sauce sit somewhere in the middle—they are low fat but can be high in sugar.
Can I freeze homemade kebab meat?
Yes! If you make a meatloaf-style doner kebab at home, you can slice it up and freeze the portions. This is great for meal prepping. Just defrost it thoroughly and reheat it in a pan or microwave until it is piping hot. It means you can have quick kebabs on a diet when you have had a bad day.
Is chicken or lamb better for kebabs on a diet?
Chicken breast is generally leaner than lamb, meaning it has fewer calories and less saturated fat. However, lean cuts of lamb are still a good source of protein, iron, and B vitamins. If you are strictly counting calories, chicken shish is usually the best.
TL;DR
Losing weight does not mean you have to live on lettuce leaves and dust. Food is meant to be enjoyed, and denying yourself everything you love usually leads to giving up on the diet entirely.
The key is making smart choices.
If you are out on the town, swap the doner for a chicken shish, load up on salad, and go easy on the mayo. You will get tasty kebabs on a diet.
If you are at home, try making a “fakeaway.” It is cheaper, healthier, and often tastes even better because it is fresh. By using lean ingredients and cooking smart, you can turn a “naughty” treat into a nutritious family meal.
So go ahead, enjoy that kebab. Just do it your way.
Ready to try cooking it yourself? Check out this easy Fakeaway Doner Kebab Recipe and start enjoying your favourite food guilt-free. Let me know what you think in the comments below.
