The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
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Best Diet for PCOS Weight Loss
Polycystic ovary syndrome (PCOS) makes weight management challenging due to insulin resistance, but specific dietary approaches can help. The best diet for PCOS weight loss combines lower glycaemic index foods, adequate protein, and consistent calorie management. This guide covers evidence-based nutrition strategies aligned with NHS guidance, plus when prescription weight loss medication or specialist support may help. Check your BMI and health context using our free BMI calculator above to understand your personal starting point.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Key Dietary Approaches for PCOS Weight Loss
Low glycaemic index (GI) diet is the most evidence-backed approach for PCOS. This reduces blood sugar spikes, improves insulin sensitivity, and can ease PCOS symptoms. Focus on whole grains, legumes, non-starchy vegetables, and lean protein rather than refined carbohydrates.
Protein-rich nutrition supports satiety and helps preserve muscle during weight loss. Aim for 25–30% of daily calories from protein (fish, eggs, Greek yoghurt, beans). This also helps stabilise blood sugar.
Anti-inflammatory foods may reduce PCOS-related inflammation. Include olive oil, fatty fish (omega-3s), berries, and leafy greens. Limit processed foods and added sugars.
Calorie deficit remains essential for weight loss—even with PCOS. A deficit of 300–500 kcal per day typically supports 0.25–0.5 kg/week loss, which is sustainable. NHS weight loss guidance recommends losing no more than 0.5–1 kg per week.
- Cut refined carbohydrates and sugary drinks
- Increase fibre intake (supports blood sugar stability)
- Eat regular meals to avoid extreme hunger
- Track intake using food diaries to identify patterns
Clinically BackedWeight Loss
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
PCOS Weight Loss Support Options
For many people with PCOS, diet and exercise alone produce good results. However, if weight loss has plateaued after 3–6 months of consistent effort, or if PCOS symptoms are significantly affecting quality of life, your GP may refer you to a specialist weight management service.
Prescription weight loss medication may be considered for eligible adults in the UK. GLP-1 medications like Wegovy, or dual GIP/GLP-1 medication like Mounjaro, can support weight loss alongside dietary changes. These are available through NHS specialist services or private prescribing, following clinical assessment. Try our free GLP-1 weight loss calculator to explore potential outcomes, and use our progress tracker to log your weight journey.
Always discuss PCOS-specific concerns with your GP, as some medications interact with PCOS treatments or require dose adjustments in the presence of insulin resistance.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
Can you lose weight with PCOS?
Yes. Although PCOS causes insulin resistance, which makes weight loss harder, a lower glycaemic index diet combined with consistent calorie deficit supports sustainable weight loss. Many people with PCOS lose 5–10% of body weight with dietary changes and exercise. Even modest weight loss can improve PCOS symptoms and reduce health risks.
Is a low-carb diet best for PCOS?
Low glycaemic index (not necessarily "low carb") is the strongest evidence-based approach. This means choosing complex carbohydrates—oats, sweet potatoes, legumes—over refined carbs and sugar. Very low-carb or keto diets may work short-term but are harder to sustain. Consult your GP or a dietitian for personalised advice.
How much protein should I eat with PCOS?
Aim for 25–30% of daily calories from protein, or roughly 1.2–1.6g per kg of body weight. This supports satiety, blood sugar stability, and helps preserve muscle during weight loss. Include varied sources: fish, eggs, poultry, Greek yoghurt, tofu, and beans.
Should I consider weight loss medication with PCOS?
If diet and exercise haven't produced results after several months, or if PCOS symptoms are severe, speak to your GP. Prescription weight loss medication may be appropriate depending on your BMI and health profile. Your prescriber will assess suitability and manage any interactions with PCOS medications.
Can I use the NHS weight loss programme if I have PCOS?
Yes. Your GP can refer you to tier 3 NHS specialist weight management services, which can provide dietitian support tailored to PCOS. Waiting times vary by region. Alternatively, some people work privately with PCOS-specialist dietitians or use our free BMI calculator and weight loss tools to track progress independently.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.