Gyros is a delicious and quite popular Greek dish but are Gyros healthy? However, have you ever asked whether this food affects your weight? We will discuss it in detail, and we hope to be able to answer your questions regarding the ingredients contained in Gyros and their effect on your diet program.
At first glance, Gyros are similar to Turkish Kebabs with grilled meat filling and wrapped in Pita Bread. In the filling, add onions, Tzatziki, and tomatoes. This food was brought by immigrants from the Middle East to the Greek capital, Athens.
However, how does eating Gyros affect your health?
In our opinion, consuming Gyros in moderation will still be safe. Even more useful because Gyros contain lamb which contains animal protein. But you still have to avoid excessive fat in the meat.
We will explain a few things about Gyros including the ingredients and the calorie content in them. So you can be healthy even if you consume a lot of this delicious dish.
- What ingredients are contained in Gyros?
- How many calories are in a Gyros?
- How many calories can you consume in a day to stay healthy?
- How to make healthier Gyros?
- How do we maintain ideal body weight and stay fit?
If you like Gyros, then this article will provide tips so you can maintain your weight and how to make healthy Gyros at your home.
What Ingredients Contains In Gyros?
Gyros is a Greek food that you can find in many big cities in America like New York.
Historically, this food was brought to Greece during the Second World War. Actually, in the original version, Gyros use pork as the filling. However, in spreading it to various countries, he uses various types of meat such as lamb, and chicken, to a mixture of beef and lamb.
Usually, the meat for gyros is mass-produced within a state. The meat is seasoned and stacked for distribution to restaurants. These meats are then sliced thin and served on a slice of pita bread with various additional condiments such as onions, potatoes, and lettuce and smeared with Tzatziki.
You already know the brief history and composition of this food. So now we can estimate the calories and nutrients in one serving of Gyros. We will briefly explain them below.
How Many Calories Are In A Gyros?
To have an ideal body weight, you have to adjust between calories in and calories out. In this case, you have to understand whether you are the type of person who doesn’t move much or has a lot of activity.
One serving of Gyros contains around 590 calories with a macronutrient breakdown of 12 grams of fat, 44 grams of protein, and 74 grams of carbohydrates. This is for the Gyro with a mixed filling of beef and lamb.
As we said, balancing calories in the body is the key to your health without having to reduce fat and carbohydrates to get the ideal body weight.
This means, even though the carb and fat content in one serving of gyros is quite high, the protein content can also help fulfill the body’s nutrients. You can balance it with lots of movement and activities that burn calories. We also recommend that you don’t consume Gyros excessively to maintain your ideal body weight.
The easiest way to understand the concept of losing weight is to burn more calories than you let calories in. That means you have to do a lot of physical activity.
Daily Balanced Nutrition Needs
Therefore, you must understand how much your daily calorie needs are. This is important to then measure the percentage of macronutrients that you can consume to get the ideal weight.
The general recommended percentage of macronutrients consists of 30 percent carbohydrates, 40 percent protein, and 30 percent fat. This rule can be used as a reference to be able to maintain your weight.
Furthermore, after knowing your daily calories needs, make sure to keep it within the normal threshold for daily calorie consumption. Do not overeat unless you have a lot of extra physical activity.
Calories can be obtained from all types of nutrients. Therefore, the task of ensuring that the calories obtained remain balanced from either carbohydrates, fats, or protein.
We will explain to you how many calories your body needs every day to stay healthy and fit without adding to your weight. You can use it to adjust the consumption amount of your gyros.
How Many Calories Can You Consume In A Day To Stay Healthy?
When discussing daily nutrition, we are talking about calorie intake or energy that can be obtained from various foods. Good from carbohydrates, fats, and also protein.
Gyros are delicious foods you can find anywhere and can influence you to eat them in large quantities. Of course, this is not good for your diet program because in general Gyros contain lots of carbohydrates and fat.
Therefore, you have to burn more calories than you enter to burn fat in your body. You can do physical activities such as exercising and running.
To keep your body fit, you must first know the number of calories your body needs.
After that, you should look for information about balanced macronutrients so that your diet remains varied. Macronutrients are the percentage of nutrients needed to keep your body in balance.
Some aspects that need to be considered in determining the number of daily calories in your body are the ideal body weight you want and physical factors such as your age and gender.
Counting Daily Calories
Now let’s find out how to calculate your calorie needs in one day.
For the easy way, you just need to find several calories that can get you at least 1 or 2 pounds of fat in one week.
In addition, for a more efficient method, you can use the calorie measurement method with the online TDEE calculator or Total Daily Energy Expenditure.
TDEE takes data about your physical activity and depends on how much physical movement you make in one day.
TDEE has a feature called TEPA or Thermic Effect of Physical Effect which affects nearly 30% of the calories in your diet in one day.
Or in other words, you can manage a third of the calories in your meal portion. This amount is enough to get the ideal body.
Usually, people who are on a diet program will choose food with small portions but can make them full longer.
This is done with a note that macronutrient needs are still fulfilled. But if you like to eat a lot, then you have to balance it by moving a lot and doing a lot of activities so that your body stays healthy.
Reducing Calories Amount
If you use your height and weight to find out your daily caloric intake, it’s time to decide whether to reduce that number. If so, then try to reduce the calorie content of your diet by 100 and see if you lose 1-2 pounds in one week. Do it regularly until you get the ideal body weight as desired.
If it doesn’t work, do it again to reduce the number of calories and try to see if this program works.
Even so, it would help if you did not reduce your daily calorie intake which must be met, which is 1,500 calories for men and 1,200 calories for women.
So follow these guidelines and calculate your number of calories in a day. Then compare your weight every week.
After understanding calorie counting, it’s time for you to know how to make healthy homemade Gyros that can be adjusted to your calorie needs.
How To Make Homemade Healthier Gyros?
Love eating Gyros but are afraid of excessive calories if you buy them at a restaurant? Why not make your own at home?
Making Gyro at home has the opportunity to reduce calories by 343 kcal in each serving. With details of macronutrients 22 grams of fat, 6 grams of carbohydrates, and 30 grams of protein.
Even though it looks like it contains a lot of fat, fat is beneficial for your body to absorb nutrients and growth hormones so there’s no need to worry.
What you need to avoid is a lack of physical activity and eating in amounts you don’t need.
Back to the topic of how to make your Gyros at home is that you need to mix the ground lamb or beef mixture. mix the garlic and onions and spices to your taste. Combine in a container and stir evenly. Pour into the tin and bake in the oven.
Once cooked, wait for it to cool and slice it thinly. Fry your cutlets until crispy and serve on a layer of toasted pita bread. After that, drizzle with Tzatziki sauce made with Greek yogurt.
You can replace meat with tempeh if you are a vegetarian. Use plant-based yogurt instead of Tzatziki sauce.
Pretty simple right? Now is the time to improve the quality of your activities to achieve the goal of a healthy life with an ideal body weight.
How Do We Maintain Ideal Body Weight And Stay Fit?
After knowing how to cook your favorite food and counting the number of calories, it’s time to do physical activity to increase the strength and fitness of your body.
The key is to use the body’s daily calories efficiently.
The best way is to exercise both light and heavy and move regularly throughout the day.
Doing exercise can certainly burn fat so you can still eat a lot but not experience excessive weight gain.
So your goal in exercising is to keep your body in shape and stay healthy when there is an increase in your body’s metabolism.
You can try to train your muscles to try resistance training tests. This method is quite efficient for building muscular muscles.
Consistency is key, you must at least burn calories with physical activity every day to burn large amounts of calories.
Making muscular muscles is great, but consistent physical training will get you used to living a healthy life and not being overweight. Regular activity can also accelerate your weight loss every week.
Types of Cardio Exercises
Some typical exercises that you can try are LISS or Low-Intensity Steady State cardio as well as HIIT (High-Intensity Interval Training) advanced cardio resistance training for heart health and fat burning.
LISS cardio obtains from light physical activity. Such as walking, running with light intensity, and other light activities that can produce sweat.
whereas HIIT is advanced cardio resistance training derived from strenuous physical activities with high intensity such as running sprints and marathons, boxing training, and anything that can increase heart rate rapidly.
HIIT is much more effective at burning fat than LISS but will be more difficult to do regularly.
Try to use a ratio of 20% for HIIT cardio and 20% for LISS cardio. This can be used as a reference for your training in one week.
This is because LISS relies on light, repetitive movements that can be performed easily and consistently. In contrast to HIIT which shocks the system in your body and requires rest between exercises.
Use Tools To Build Muscle
Use tools and weights that can train your muscles specifically. This is so that you can focus on building certain muscles.
At first, it will be heavy and difficult to do. But if you have high determination, then this exercise will be very beneficial for your health and fitness in the future. Do it consistently then you will receive the results of your hard work.
You can buy a set of dumbbells or use a treadmill. Treadmills can usually measure the number of available and burned calories. This tool can help you exercise more effectively. You can buy this tool yourself or go to your favorite gym.
If you decide to train with dumbbells, be sure not to overextend yourself by lifting dumbbells of the lightest weight. Do not add dumbbell weight suddenly because it will potentially injure your muscles. Make sure you train your hands and position your body and arms correctly.
We will provide muscle training for you if you are a beginner in the determination to build a muscular body. This exercise is different for men and women.
Workouts For Male
Day One Workout: Triceps, Chest, Abs, Shoulders
Triceps Rope Push Down: 3 sets of 15 repetitions
Cable Crunch: 4 sets of 15 repetitions
Lateral Raise: 3 sets of 15 repetitions
Shoulder Press: 3 sets of 10 repetitions
Dumbbell Press: 4 sets of 12 repetitions
Bench Press: 3 sets of 10 repetitions
Day Two Workout: Abs and Legs
Weighted Leg Touches: 4 sets of 25 repetitions
Weighted Sit-Ups: 4 sets of 25 repetitions
Jumping Squats With Resistance Bands: 5 sets of 20 repetitions
Glute Bridge With Weight: 4 sets of 20 repetitions
Stiff Legs Deadlift (Romanian Deadlift): 4 sets of 15 repetitions
Weighted Walking Lunges: 2 sets of 20 steps
Goblet Squat: 4 sets of 20 repetitions
Workout Day 3: Back and Biceps
Hammer Curls: 3 sets of 10 repetitions
Bicep Curls: 3 sets of 10 repetitions
Seated Cable Rows: 4 sets of 15 repetitions
Dumbbell Rows: 4 sets of 10 repetitions (Each Side)
Lat Pulldowns: 4 sets of 12 repetitions
Assisted Pull-Ups: 3 sets of 10 repetitions
Workout For Female
Day One Workout (Full Upper):
Weighted Crunches: 3×35
Lateral Raises: 4×15
Late Pulldowns: 4×12
Knee Push-Ups: 4×20
Seated Shoulder Press: 4×20
Dumbbell Rows: 3×10
Dumbbell Fly: 3×10
Day Two Workout (Back/Hamstrings/Biceps):
Hammer Curls: 3×10
Bicep curls: 3×10
Hamstring Curls: 4×15
Stiff Leg Deadlift: 4×15
Cable Rows: 4×15
Late Pulldowns: 4×12
Assisted Pull-Ups: 3×10
Day Three Workout (Legs/Butt/Abs):
Leg Lifts: 3×35
Weighted Crunches: 3×35
Jump Squats: 4×20
Glute Kickbacks: 4×20 per leg
Glute Bridges: 4×20
Goblet Squats: 4×20
3 days is our recommendation for working out in a week. Do not push yourself without rest which will damage your body and stamina.
In addition, building muscle will be easier if you are a beginner, so this can be a trigger for your enthusiasm to start exercising regularly.
If you want maximum results in weight loss, increase your intensity to 4 times a week. Do it gradually until you feel comfortable with your practice.
Carbo and fat are the highest energy-producing macronutrients, make sure to fulfill both nutrients.
Apart from that, you also have to make sure that all your calories come from various macronutrients such as carbohydrates, fats, and proteins sufficiently.
Use this habit consistently so you can get good results and you can still have a healthy body and avoid various health problems.
We have discussed the correlation between the famous Greek dish Gyros and ways to improve health through burning calories.
Maintaining health can be done with the 5 points above. We hope that the discussion of this article is useful for you.