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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Diet Menu for Weight Loss: UK Guide
A healthy diet menu is the foundation of sustainable weight loss. In the UK, the NHS recommends creating a reduced-calorie meal plan alongside increased physical activity to lose weight safely at approximately 0.5–1 kg per week. Whether you're managing your weight management UK goals through home cooking or exploring prescription options, understanding how to structure your diet menu matters. Use our free BMI calculator to establish your baseline, then build a personalised eating plan that works for your lifestyle and health goals.
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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 to Create an Effective Weight Loss Diet Menu
Building a sustainable diet menu for weight loss starts with understanding your calorie needs. A typical deficit of around 500 kcal per day supports a loss of approximately 0.5 kg weekly — the NHS recommended safe rate. Key elements of an effective weight loss diet menu include:
- Protein-rich foods at every meal (chicken, fish, eggs, legumes) to support satiety and preserve muscle
- Plenty of vegetables and whole grains for fibre and nutrients
- Controlled portion sizes — use our free weight converter to help track food weights if needed
- Limited processed foods, added sugars, and high-calorie drinks
- Consistent meal timing to support stable blood sugar and energy
Popular approaches include the Mediterranean diet (strong evidence for health outcomes), intermittent fasting (16:8 or 5:2 models), or structured low-carbohydrate menus. The best diet is one you can stick with long-term. Many people find that combining dietary changes with increased physical activity — walking, swimming, or gym work — produces faster and more sustainable results than diet alone.
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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.
Weight Loss Support: Diet, Lifestyle, and Medical Options
For some people, diet and exercise alone are not enough. In the UK, nhs weight loss services now include access to prescription medications through tier 3 specialist weight management services. Glp-1 weight loss injections like Wegovy (semaglutide) and Mounjaro (tirzepatide) may support weight management when combined with a reduced-calorie diet menu. These weight loss injections uk work by helping reduce appetite and food cravings, making it easier to stick to your dietary plan. A prescriber will assess whether you're eligible based on your BMI and health. Try our GLP-1 weight loss calculator to see potential outcomes at different doses, or speak with your GP about prescription weight loss uk options if diet alone hasn't worked.
- 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.
How many calories should my weight loss diet menu include daily?
Most people need a deficit of around 500 kcal per day to lose approximately 0.5 kg weekly. This typically means consuming 1,500–2,000 kcal daily for women or 2,000–2,500 kcal for men, depending on current weight and activity level. Your GP or a registered dietitian can recommend a personalised target based on your health.
What foods should I include in a weight loss diet menu?
Focus on lean proteins (chicken, fish, eggs, beans), plenty of vegetables, whole grains, and healthy fats. Limit processed foods, sugary drinks, and high-calorie snacks. The Mediterranean diet has strong evidence for both weight management and cardiovascular health.
Can I lose weight with diet alone, or do I need exercise?
Diet is essential, but combining it with regular physical activity produces better and faster results. Aim for at least 150 minutes of moderate activity weekly plus some strength work. This preserves muscle mass during weight loss and improves overall health outcomes.
When should I consider weight loss medication alongside my diet menu?
If you have a BMI of 30 or above, or 27 or above with weight-related health conditions (diabetes, high blood pressure), you may be eligible for prescription weight loss treatment. Your GP can assess suitability and refer you to specialist services.
Are prescription weight loss injections used instead of diet, or alongside it?
Weight loss injections are always used alongside a reduced-calorie diet menu and increased physical activity — never instead of them. Clinical trials show they work best when combined with lifestyle changes. They help reduce appetite, making it easier to stick to your diet.
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.