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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Clean Eating for Weight Loss: What Works
Clean eating is often promoted as a weight loss strategy, but what does it really mean? Clean eating typically refers to eating whole, minimally processed foods like vegetables, fruits, lean proteins, and whole grains whilst avoiding refined sugars, ultra-processed items, and artificial additives. For weight management in the UK, clean eating can be effective when it supports a calorie deficit—the fundamental requirement for weight loss. However, weight loss also depends on individual factors including genetics, metabolism, activity level, and overall eating patterns. Whether you're exploring dietary approaches or considering prescription weight loss options, understanding the basics of sustainable nutrition is essential.
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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.
How Clean Eating Supports Weight Loss
Clean eating can support weight loss through several mechanisms. Whole foods are typically more filling than processed alternatives, meaning you feel satisfied on fewer calories. Whole grains, vegetables, and lean proteins have higher satiety scores—they keep you feeling full longer after eating. Processed foods often contain added sugars, refined carbohydrates, and unhealthy fats that offer little nutritional value whilst contributing excess calories. A diet based on whole foods naturally reduces overall calorie intake without constant restriction.
The NHS recommends a calorie deficit of approximately 500 kcal per day to achieve sustainable weight loss of around 0.5 kg per week. Clean eating makes achieving this deficit more manageable because whole foods are typically less calorie-dense than ultra-processed alternatives. Additionally, whole foods provide better nutrition, supporting energy levels and metabolism during weight loss. A balanced approach includes lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables. Using our free BMI calculator can help you establish a baseline and set realistic health targets based on NHS weight guidelines.
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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.
Practical Steps and Limitations
Starting a clean eating approach: focus on foods with one ingredient (vegetables, chicken, rice, lentils) and gradually reduce processed items. Read food labels—look for hidden sugars and ultra-processed ingredients. Plan meals ahead to avoid relying on convenience foods. Batch cook and freeze portions. Drink water instead of sugary drinks.
However, clean eating alone doesn't clinically studied weight loss. Calorie intake still matters most—you can gain weight eating "clean" foods if portions are too large. Clean eating also requires planning and can be more time-consuming. For weight management in the UK, our GLP-1 weight loss calculator can help estimate potential results if you're exploring prescription weight loss options alongside dietary changes. Some people find combining clean eating with structured support—whether from a GP, dietitian, or prescription medication—more effective than diet alone.
- 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.
Is clean eating the same as dieting?
Not exactly. Clean eating is a dietary approach focused on whole foods, whilst dieting typically implies temporary restriction for weight loss. Clean eating can become a sustainable lifestyle, but weight loss ultimately depends on consuming fewer calories than you burn. Clean eating makes this easier because whole foods are more filling, but it doesn't automatically create the calorie deficit needed for weight loss.
What counts as "clean" eating?
Clean eating generally means whole, minimally processed foods: vegetables, fruits, lean meats, fish, eggs, whole grains, legumes, nuts, and seeds. It typically avoids refined sugars, artificial additives, trans fats, and ultra-processed items. However, no official definition exists. The key is choosing nutritious, recognizable foods over processed alternatives.
How quickly will clean eating help me lose weight?
Weight loss depends on your calorie deficit, not just eating clean. The NHS recommends losing 0.5–1 kg per week for sustainable results. Clean eating typically supports this by naturally reducing calorie intake, but individual results vary based on starting weight, activity level, and overall calorie balance. Track your progress using our free progress tracker.
Can clean eating replace prescription weight loss medication?
Clean eating is an excellent foundation for weight management and should be part of any weight loss approach. However, some people find prescription weight loss medication—alongside clean eating and activity—more effective. Medications like GLP-1 injections work differently than diet alone. Your GP can assess whether prescription support might benefit you alongside lifestyle changes.
Does clean eating work for weight loss in the UK?
Yes, clean eating can support sustainable weight loss when it creates a calorie deficit. UK research and NHS guidance support eating whole foods as part of effective weight management. However, it works best when combined with regular physical activity and realistic portion control. Individual responses vary, and some people benefit from additional support through prescription options.
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.