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 Which Aid Weight Loss
Choosing the right foods can significantly support your weight loss journey. While sustainable weight management in the UK relies on creating a calorie deficit, certain foods may help you feel fuller for longer, reduce cravings, and stabilise energy levels. This guide explores evidence-based foods and eating strategies that support weight loss alongside physical activity and, where appropriate, prescription weight loss medication. Whether you're managing your weight through lifestyle changes alone or using GLP-1 weight loss medication like Mounjaro or Wegovy, understanding which foods to prioritise makes a real difference.
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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.
High-Protein and High-Fibre Foods
Protein-rich foods are among the most effective for weight loss because they increase satiety (feeling full) and preserve muscle mass during weight loss. Good UK sources include chicken breast, fish, eggs, Greek yoghurt, lentils, beans, and cottage cheese. Fibre-rich foods slow digestion, stabilise blood sugar, and support fuller feeling — aim for whole grains, oats, vegetables, berries, and legumes.
- Lean proteins: chicken, turkey, white fish, tuna
- Plant-based proteins: chickpeas, black beans, tofu, nuts
- High-fibre vegetables: broccoli, Brussels sprouts, spinach, carrots
- Whole grains: brown rice, wholemeal bread, quinoa
Research shows that diets higher in protein support better weight loss outcomes and help prevent muscle loss. Aim for protein with every meal — this strategy works particularly well alongside prescription weight management approaches.
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.
Water, Low-Calorie Foods, and Mindful Eating
Hydration is often overlooked but crucial — drinking water before meals can reduce calorie intake by making you feel fuller. Zero-calorie beverages like water, herbal tea, and black tea are ideal. Low-calorie, nutrient-dense foods such as leafy greens, tomatoes, cucumber, and courgette allow larger portion sizes without excessive calories, supporting sustainable weight management in the UK.
- Start meals with a glass of water
- Replace sugary drinks with water or unsweetened tea
- Eat vegetables before main courses
- Choose grilled or steamed over fried preparations
Mindful eating — eating slowly, without distractions — helps recognise fullness cues. This approach aligns well with how prescription weight loss medications work, as they also support feeling satisfied with smaller portions.
- 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 foods should I avoid when trying to lose weight?
Focus on limiting foods high in sugar, refined carbohydrates, and saturated fats — such as sugary drinks, biscuits, crisps, and takeaway meals. These are calorie-dense but low in satiety, making it easy to overeat. Check food labels and choose wholegrain, unsweetened options. Moderation is key rather than complete elimination.
Can I use the MyWeightCheck BMI calculator to track my progress alongside dietary changes?
Yes, our free BMI calculator helps you monitor your health metrics as your weight changes. Recording your BMI regularly alongside weight loss efforts gives you a clear picture of progress towards a healthier weight range for your height.
Do protein and fibre really help with weight loss?
Yes, research strongly supports both. Protein increases satiety, preserves muscle during weight loss, and has a higher thermic effect (burns more calories during digestion). Soluble fibre slows stomach emptying and stabilises blood sugar, reducing hunger spikes and cravings throughout the day.
How does food choice work with prescription weight loss medication like GLP-1 injections?
Prescription medications like Mounjaro or Wegovy work by reducing appetite and supporting fullness — but they work best alongside healthier food choices. Our GLP-1 weight loss calculator can help you project outcomes, but combining medication with nutrient-dense foods maximises results and supports long-term weight management.
What's the best approach to sustainable weight loss in the NHS context?
The NHS recommends losing 0.5–1 kg per week through a combination of calorie deficit, increased physical activity, and behavioural changes. Choosing whole foods, staying hydrated, and eating protein and fibre with every meal supports this rate. Your GP can discuss whether prescription weight loss options are appropriate for your individual health.
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.