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 That Boost Weight Loss
Certain foods can genuinely support your weight management journey by helping you feel fuller for longer, reducing overall calorie intake, and stabilising blood sugar levels. When combined with a reduced-calorie diet, increased physical activity, and—where appropriate—prescription weight loss medication, specific nutrient-dense foods can make a meaningful difference. This guide explores which foods have evidence supporting their role in weight loss and how to incorporate them into your daily eating habits for sustainable results.
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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.
Protein-Rich Foods That Support Weight Loss
Protein is one of the most effective nutrients for weight management. Foods high in protein increase satiety (how full you feel) and have a higher thermic effect, meaning your body burns more calories digesting them. Evidence shows that people who eat adequate protein tend to lose more fat and preserve more muscle during weight loss.
- Lean meats and poultry: Chicken, turkey, and lean beef are filling, low in fat, and nutrient-dense
- Fish and seafood: Salmon, cod, and mackerel provide protein plus omega-3 fatty acids linked to heart health and weight management
- Eggs: An inexpensive, versatile protein source that keeps hunger at bay
- Legumes and pulses: Lentils, chickpeas, and beans offer protein plus fibre for sustained fullness
- Yoghurt and cheese: Choose Greek yoghurt or cottage cheese for high protein with lower sugar
Aim to include protein at every meal—research suggests 25–30g per meal supports weight loss when combined with NHS weight loss principles.
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.
Vegetables, Whole Grains, and Fibre-Rich Foods
High-fibre foods slow digestion and help regulate blood sugar, reducing hunger and cravings. Fibre adds volume to meals without adding significant calories, making it easier to eat smaller portions while feeling satisfied.
- Leafy greens and vegetables: Broccoli, spinach, kale, and cauliflower are nutrient-dense with minimal calories
- Whole grains: Oats, brown rice, and wholemeal bread contain fibre and complex carbohydrates
- Berries: Blueberries, raspberries, and strawberries offer fibre, antioxidants, and natural sweetness without excess sugar
- Nuts and seeds: Almonds, flaxseeds, and chia seeds provide healthy fats and fibre
The NHS recommends approximately 30g of fibre daily for adults. Track your progress using our free progress tracker to monitor how dietary changes affect your weight management goals over time.
- 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.
Do these foods work on their own for weight loss?
No. Specific foods support weight loss when combined with a calorie deficit, increased physical activity, and consistent habits. No single food "boosts" weight loss alone. For significant weight loss, your GP may discuss prescription medication options like GLP-1 injections as part of a comprehensive weight management plan. Use our free BMI calculator to assess your starting point.
Can I eat these foods if I'm taking Wegovy or Mounjaro?
Yes. Prescription weight loss medications work alongside dietary changes, not instead of them. Focus on protein-rich and fibre-rich foods as outlined here. However, some people on GLP-1 medications experience reduced appetite, making it even more important to choose nutrient-dense foods. Always inform your prescriber about dietary changes.
What's the difference between "weight loss foods" and a healthy diet?
There's no clinically supported weight loss food. Weight loss happens through calorie deficit; sustainable weight loss requires consistent healthy eating habits over time. These foods simply make calorie reduction easier because they keep you fuller longer. The NHS recommends focusing on whole foods, regular meals, and balanced portions rather than eliminating entire food groups.
How quickly will I see results by eating these foods?
Individual results vary significantly and depend on overall calorie intake, exercise, metabolism, genetics, and health factors. A sustainable rate is losing 0.5–1 kg per week. If you have a BMI of 30 or above, or 27+ with weight-related health conditions, discuss weight management options with your GP, including potential medication alongside diet changes.
Should I combine these foods with weight loss injections for faster results?
Prescription weight loss medications like Mounjaro and Wegovy are most effective when combined with reduced-calorie diet and increased physical activity—which includes choosing these nutrient-dense foods. Medication doesn't replace lifestyle changes; it supports them. Try our free GLP-1 weight loss calculator to explore how medication might work alongside your dietary efforts.
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.