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
Foods Promoting Weight Loss — Evidence-Based Choices
When managing your weight in the UK, the foods you choose matter significantly. While there's no single "clinically supported food" for weight loss, certain foods can support your efforts by keeping you fuller for longer, reducing cravings, and providing good nutrition. This guide explains which foods have strong evidence for weight management, how they work, and how to use them as part of a sustainable approach. Whether you're using lifestyle changes alone or combining them with prescription weight loss medication, understanding nutrition is key to success.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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.
High-Protein and High-Fibre Foods That Support Weight Loss
Protein-rich foods are among the most evidence-backed choices for weight management. They increase satiety (the feeling of fullness), boost metabolism slightly, and help preserve muscle during weight loss. Good protein sources include lean meats, fish, eggs, Greek yoghurt, pulses (beans and lentils), and nuts. Fibre-rich foods also promote satiety and slow digestion, keeping blood sugar stable. These include whole grains, vegetables, fruits (especially berries), and legumes.
- Lean proteins: chicken breast, fish, turkey, tofu
- High-fibre vegetables: broccoli, spinach, Brussels sprouts, peppers
- Whole grains: oats, brown rice, quinoa, wholemeal bread
- Legumes: lentils, chickpeas, black beans
- Fruits: apples, berries, pears (higher fibre than many others)
The NHS recommends aiming for 30g of fibre daily and including protein with each meal. These foods support weight management as part of a reduced-calorie diet and are especially important if you're using prescription weight loss medication like Wegovy or Mounjaro alongside lifestyle changes.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
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.
Building Sustainable Eating Patterns for Long-Term Success
Sustainable weight loss isn't about restriction—it's about choosing nutrient-dense foods that satisfy you and support your health. Whole foods (unprocessed or minimally processed) naturally contain fewer calories than ultra-processed alternatives whilst providing more fibre, vitamins, and minerals. Water-rich foods like vegetables also add volume to meals without excess calories. The key is consistency: small, sustainable changes work better than strict diets you can't maintain.
For NHS weight loss guidance, combine these foods with portion awareness and regular physical activity. If you're exploring prescription weight loss options, our free GLP-1 weight loss calculator can help project potential outcomes at different doses. Use our BMI calculator to track your progress and stay motivated throughout your 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.
Are there foods that "burn fat" or speed up metabolism?
No food genuinely "burns fat." However, protein has a slightly higher thermic effect (your body uses more energy digesting it), and some foods like green tea contain compounds with modest metabolic effects. The main benefit of high-protein and high-fibre foods is satiety and nutrition, not metabolic acceleration. Focus on whole foods and portion control.
Can I lose weight eating certain foods without reducing calories?
Weight loss ultimately depends on consuming fewer calories than you expend. However, high-protein and high-fibre foods naturally lead to lower calorie intake because they keep you fuller longer. You don't have to "diet" strictly—choosing these foods makes eating fewer calories easier and more sustainable.
What about foods to avoid when managing weight?
Ultra-processed foods (crisps, sugary drinks, pastries, takeaways) are calorie-dense and low in satiety, making overeating easy. Alcohol is also calorie-dense with minimal nutritional benefit. Avoid these regularly, but occasional treats are fine in a balanced approach. The NHS recommends focusing on what to eat, not just restrictions.
Do foods promoting weight loss work if I'm using Wegovy or Mounjaro?
Yes. These prescription injections work best when combined with healthy eating and exercise. They reduce appetite, but food choices still matter for nutrition and long-term sustainability. Good whole foods support the medication's effectiveness and help maintain results after treatment.
How much weight can I expect to lose with diet alone?
The NHS recommends losing 0.5–1 kg per week through diet and activity. This requires a calorie deficit of approximately 500–1000 kcal daily. Results vary widely based on starting weight, metabolism, and consistency. Our free progress tracker helps you monitor changes over time.
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.