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 to eat for weight loss
Eating the right foods is one of the most important foundations for sustainable weight loss. Rather than focusing on restriction, evidence shows that choosing nutrient-dense, high-protein, and high-fibre foods helps you feel fuller for longer, reduces cravings, and supports a healthy calorie deficit. This guide covers the best foods for weight management in the UK, based on NHS guidance and clinical evidence. Whether you're managing your weight through diet alone or alongside prescription weight loss medication, choosing these foods will give you the best chance of success.
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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.
Best foods for weight loss and weight management
Protein-rich foods are essential for weight loss. They keep you feeling fuller longer, preserve muscle mass during weight loss, and have a higher thermic effect (your body burns more calories digesting them). NHS guidance recommends including lean protein at every meal.
- Fish: Salmon, mackerel, cod, and white fish are high in protein and omega-3 fatty acids. Aim for 2 portions per week
- Chicken and turkey: Skinless poultry is very high in protein and low in fat
- Eggs: One of the most nutrient-dense foods available — protein, choline, and B vitamins
- Beans and lentils: High in both protein and soluble fibre — excellent for feeling full
- Dairy: Greek yoghurt, cottage cheese, and low-fat milk provide protein and calcium
Fibre-rich foods slow digestion, regulate blood sugar, and feed healthy gut bacteria. The NHS recommends 30g of fibre daily. Vegetables are the most important — fill half your plate with them at each meal. Choose broccoli, spinach, peppers, courgettes, Brussels sprouts, carrots, and leafy greens. Whole grains like oats, brown rice, and wholemeal bread provide sustained energy and fibre.
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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 eating strategies for sustainable weight loss
Evidence suggests that sustainable weight loss requires both food choices and calorie awareness. The NHS recommends a deficit of approximately 500 kcal per day for steady loss of around 0.5 kg per week. This is best achieved by eating slightly smaller portions of nutritious foods rather than extreme restriction.
Practical strategies: Drink water before meals (often thirst masquerades as hunger), eat slowly and chew thoroughly, use smaller plates, and keep a food diary for the first few weeks to understand your eating patterns. Prepare meals at home when possible — restaurant and processed foods tend to be higher in calories, sugar, and salt. If you're taking prescription weight loss medication like Mounjaro or Wegovy, these foods become even more important, as the medication works alongside dietary changes, not instead of them. Track your progress using our free progress tracker to stay motivated.
- 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.
What are the best vegetables for weight loss?
All vegetables support weight loss because they're high in fibre and water, low in calories, and nutrient-dense. Broccoli, spinach, peppers, courgettes, and leafy greens are particularly good. The NHS recommends eating at least 5 portions of vegetables daily. Frozen and tinned (in water) vegetables are just as nutritious and convenient.
Can I lose weight without cutting calories?
Weight loss fundamentally requires a calorie deficit, though you don't need to count every calorie obsessively. By choosing high-protein and high-fibre foods, you naturally eat fewer calories because you feel fuller longer. This approach is more sustainable than strict calorie counting and aligns with NHS weight loss guidance.
Are carbohydrates bad for weight loss?
No. Refined carbohydrates (white bread, sugary foods) should be limited, but whole grains, oats, beans, and lentils are excellent for weight loss. They provide fibre, which keeps you full, and sustained energy. The key is choosing complex carbohydrates over refined ones, not eliminating carbs entirely.
How does food choice work with weight loss medications?
Prescription weight loss medications like Mounjaro and Wegovy work alongside healthy eating and physical activity—not instead of them. These medications help reduce appetite and cravings, making it easier to stick to nutritious food choices and a calorie deficit. Clinical trials showed the best results when medication was combined with dietary changes.
Should I use a weight loss calculator to plan my diet?
Yes. Our free GLP-1 weight loss calculator and BMI calculator can help you understand your current health baseline and set realistic weight loss targets. Understanding your BMI and projected weight loss can motivate you to make consistent food choices. Use our free progress tracker to log your weight and track improvements 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.