Do Takeaways Make You Gain Weight? The Facts and How to Stay on Track

November 22, 2025 •

4 min read

According to one Australian study, consuming takeaway food twice a week or more was associated with a significantly higher prevalence of abdominal obesity. So, do takeaways make you gain weight? The answer is often tied to frequency, portion sizes, and the specific choices made.

Quick Summary

Takeaway food consumption is linked to weight gain primarily due to high calorie density, large portions, and poor nutritional value. However, by making mindful choices and practicing portion control, you can still enjoy takeaways as an occasional treat without derailing your health and weight loss goals.

Key Points

Frequent Consumption: Eating takeaway twice a week or more is statistically linked to a higher risk of obesity and poorer health.
High Calories and Low Satiety: Many takeaway meals are energy-dense but lack fiber and protein, which can lead to overeating and subsequent weight gain.
Portion Distortion: Restaurant and takeaway portions have grown over the decades, making it easy to consume excessive calories in a single sitting.
Mindful Choices: Healthier takeaway options include grilled proteins, vegetable-based dishes, and steamed rice, while deep-fried items and creamy sauces should be limited.
Moderation is Key: Enjoying takeaways as an occasional treat rather than a regular habit is crucial for maintaining weight and overall health.
Customization and Portion Control: Requesting modifications like sauces on the side, opting for smaller portions, or sharing meals are effective strategies to reduce calorie intake.

The Takeaway Trap: Unpacking the Causes of Weight Gain

Takeaway food is a convenient, and often delicious, part of modern life. Yet, its frequent consumption has been consistently linked to weight gain and poor health outcomes. The relationship is not about the food itself being inherently 'bad,' but rather the combination of factors that make it easy to consume excess calories without adequate nutrition.

The Calorie and Nutrient Equation

One of the most significant issues with many takeaway meals is their high calorie density coupled with low nutritional value, often referred to as 'empty calories.' Dishes are frequently loaded with unhealthy fats, processed sugars, and sodium to enhance flavor, which makes them highly palatable and addictive. This combination can bypass the body's natural satiety signals. Your body might feel physically full from the volume of food, but because it's lacking vital nutrients like fiber and protein, it doesn't stay satisfied for long. This can lead to subsequent cravings and overeating, creating a cycle that promotes weight gain.

Over-sized Portions and Mindless Eating

Takeaway portion sizes have increased dramatically over the past few decades, contributing to an overall increase in calorie consumption. A single restaurant meal can sometimes contain an entire day's worth of calories, making it difficult to maintain a calorie deficit if you're trying to manage your weight. Furthermore, the speed and convenience of takeaway often lead to mindless eating. When eating on the go or in front of the television, people pay less attention to their hunger and fullness cues, making it easy to finish a large portion without truly registering it.

The Psychological and Environmental Factors

The accessibility of takeaway food also plays a major role. Studies have shown that living or working near a high concentration of takeaway outlets can increase consumption and be associated with a higher BMI. Social and psychological factors also contribute. For many, takeaway is a comfort food or a celebratory treat. Marketers are experts at exploiting these emotional connections, making it harder to resist the temptation, especially when feeling stressed or tired.

Healthy vs. Unhealthy Takeaway Choices

While it's true that many takeaway options are calorie-laden, not all are created equal. You can navigate menus with a discerning eye to make smarter decisions.

Takeaway Nutrition Comparison


Feature	Typically Unhealthy Takeaway	Typically Healthier Takeaway
Cooking Method	Deep-fried, battered, smothered in creamy or sugary sauces	Grilled, steamed, roasted, stir-fried
Key Ingredients	High in processed meats, refined carbs (white rice, naan), high-fat sauces (creamy curries, cheese)	Rich in lean protein (chicken, fish, tofu), plenty of vegetables, whole grains (brown rice)
Satiety Level	Low, often leaves you feeling hungry soon after due to lack of fiber and protein	High, keeps you full for longer due to fiber and lean protein content
Calorie & Fat	Very high in overall calories and saturated/trans fats	Significantly lower in calories and uses healthier fats (e.g., olive oil)
Sodium Content	Often extremely high, contributing to water retention and blood pressure issues	Generally lower, especially if customized with less sauce or salt
Example Meals	Large pizza with meat toppings, fish and chips, creamy korma, fried rice with spring rolls	Sushi or sashimi, grilled chicken kebab with salad, vegetable stir-fry, steamed dumplings

Practical Tips for Mindful Takeaway Eating

Maintaining a healthy weight doesn't require you to eliminate takeaways completely. The key is to implement sustainable habits that allow you to enjoy them in moderation. Here are some actionable tips:

Plan Ahead: Browse the menu online before ordering to identify healthier options and make a conscious decision away from hunger-induced impulses.
Customize Your Order: Don't be afraid to make requests. Ask for grilled instead of fried protein, steamed rice instead of fried rice, or vegetables on the side.
Control Your Portions: Many single takeaway servings are enough for two. Divide your meal and save half for later as soon as it arrives, or opt for a smaller size like a kids' meal.
Avoid Liquid Calories: Skip sugary soft drinks and milkshakes, and choose water, unsweetened iced tea, or diet soda instead.
Load Up on Veggies: Increase your fiber intake by ordering extra vegetables, side salads, or soups. This helps you feel fuller and boosts nutrient intake.
Mind the Sauces and Dressings: Creamy sauces and dressings can add hundreds of hidden calories. Ask for dressings and sauces on the side so you can control the amount you use.
Balance Your Week: If you know you're having a takeaway, make sure the other meals during the day or week are lighter and nutrient-dense to balance your overall calorie intake.
Stay Active: Regular exercise is crucial for managing weight, regardless of your diet. A walk after a heavy meal can aid digestion and help burn calories.

Conclusion

While a frequent diet of high-calorie, low-nutrient takeaways can lead to weight gain, the issue lies in the nutritional composition and portion sizes, not the food category itself. It is possible to enjoy takeaways without gaining weight by prioritizing moderation and making smarter choices. By being mindful of ingredients, customizing your order, and controlling your portions, you can keep your weight and health goals on track while still savoring your favorite meals. The power lies in conscious decision-making rather than complete deprivation.

Frequently Asked Questions

Fast food and many takeaways are engineered for taste, often with high amounts of unhealthy fats, sugars, and salts. They also tend to come in larger portion sizes and are low in nutrients like fiber, which makes them less filling and easy to overeat.

Yes, it is possible to eat takeaways and lose weight, as weight loss is fundamentally about a calorie deficit. However, it is much more challenging due to the high calorie counts and low satiety of most takeaway options. You must be extremely mindful of your choices, portions, and overall calorie intake.

Look for meals that are grilled, steamed, or roasted, and are heavy on vegetables and lean protein. Good examples include sushi or sashimi, grilled chicken kebabs, vegetable stir-fries with steamed rice, or salads with dressing on the side.

For most people, enjoying a takeaway once or twice a month as a treat, while eating a balanced diet otherwise, is unlikely to cause weight gain. Frequency is more important than the occasional meal.

Ask for a smaller portion, opt for a kids' meal, or share a larger dish with someone else. A great trick is to immediately put half of your meal in a container for leftovers before you start eating.

You don't have to avoid them completely, but you should be mindful of them. Many sauces and dressings are loaded with hidden calories and fat. A simple strategy is to ask for them on the side and use a smaller amount, or choose lighter, tomato-based sauces over creamy ones.

Yes, a diet high in frequent takeaways is also linked to poorer overall health. The high content of fat, salt, and sugar can increase the risk of heart disease, type 2 diabetes, and high blood pressure over the long term.

Cooking at home generally gives you full control over ingredients, portion sizes, and preparation methods, making it easier to ensure a meal is nutritious. Takeaways often use more fat, salt, and sugar and offer larger portions, which increases the risk of weight gain and other health issues.