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
Free tracker included with every download this week
What vegetables are best for weight loss?
Vegetables are among the most effective foods for weight management in the UK. They're naturally low in calories, high in fibre and nutrients, and help you feel fuller for longer — making them ideal for anyone looking to lose weight sustainably. Whether you're managing weight through diet alone or alongside prescription weight loss medication, choosing the right vegetables can significantly support your weight loss goals.
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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.
The best low-calorie vegetables for weight loss
Leafy greens are your best starting point — spinach, kale, lettuce, and rocket are extremely low in calories (around 20–40 per 100g) while delivering excellent fibre, vitamins, and minerals. Cruciferous vegetables like broccoli, cauliflower, and cabbage contain sulphur compounds that may support metabolism and typically provide only 25–35 calories per 100g.
Other top weight loss choices include:
- Courgettes and marrows (20 calories per 100g)
- Mushrooms (22 calories per 100g)
- Peppers (30 calories per 100g)
- Tomatoes (18 calories per 100g)
- Green beans (30 calories per 100g)
- Asparagus (20 calories per 100g)
These vegetables are filling because they're high in water and fibre but low in energy density — meaning you get large portions with minimal calories. Try our free BMI calculator to track your current weight status, then use these vegetables as the foundation of your reduced-calorie diet.
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.
How to incorporate vegetables into your weight loss plan
The key to sustainable weight management is making vegetables enjoyable and abundant in your meals. Aim to fill half your plate with vegetables at lunch and dinner — this naturally reduces portion sizes of higher-calorie foods whilst keeping you satisfied.
Practical strategies: Roast vegetables with minimal oil for flavour, add raw vegetables to salads, blend them into soups, or include them as snacks with hummus. If you're using our GLP-1 weight loss calculator to explore medication options like semaglutide-based injections, remember that dietary changes work best alongside treatment — not instead of it.
Track your progress over time using our free progress tracker to see how vegetable-focused eating supports your weight loss journey.
- 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.
Which vegetables have the least calories?
Leafy greens (spinach, kale, lettuce) and cruciferous vegetables (broccoli, cauliflower) are the lowest-calorie options at 20–35 calories per 100g. Courgettes, mushrooms, tomatoes, and asparagus are also excellent choices under 25 calories per 100g. These support significant weight loss without calorie restriction feeling restrictive.
Do vegetables alone help with weight loss?
Vegetables are crucial for weight management because they're low in calories and high in fibre, which promotes fullness. However, sustainable weight loss requires an overall reduced-calorie diet alongside physical activity. Our weight loss calculator can help you understand calorie needs and weight loss projections using different strategies, including prescription options.
Can I eat unlimited vegetables on a weight loss diet?
Most non-starchy vegetables (leafy greens, broccoli, courgettes, peppers) can be eaten in generous quantities without concern. However, starchy vegetables like potatoes, parsnips, and sweetcorn are higher in calories and should be portion-controlled. The NHS recommends building meals around varied vegetables rather than relying on any single food.
Do vegetables help with weight loss medication like Wegovy?
Yes. Vegetables are ideal when taking GLP-1 weight loss medication because they're nutrient-dense, low-calorie, and easy to tolerate. They provide vitamins and minerals without excess calories, and their high fibre content complements how these medications work. Always combine dietary changes with prescribed medication as directed by your healthcare provider.
What's the best way to prepare vegetables for weight loss?
Raw or steamed vegetables retain maximum nutrients and are lowest in calories. Roasting with minimal oil (1–2 teaspoons) is also excellent. Avoid deep frying or cooking in butter. Adding herbs and spices adds flavour without calories. Soups blended from vegetables are filling and support weight management when prepared without cream or excess oil.
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.