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
Good Carbs for Weight Loss: What You Need to Know
Not all carbohydrates are equal when it comes to weight loss. The key is choosing carbs that keep you fuller for longer, stabilise blood sugar, and support sustainable weight management. Good carbs—those rich in fibre and nutrients—can actually help you lose weight more effectively than cutting carbs entirely. This guide explains which carbohydrates work best alongside a reduced-calorie diet for weight loss in the UK.
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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.
Which Carbs Are "Good" for Weight Loss?
Good carbs are whole foods high in fibre and nutrients, low in refined sugars, and absorbed slowly by your body. These include:
- Whole grains: Oats, brown rice, quinoa, wholemeal bread—high in fibre, keep you fuller longer
- Legumes: Lentils, chickpeas, beans—high in protein and fibre, low glycemic index
- Vegetables: Broccoli, sweet potatoes, leafy greens—nutrient-dense, low calorie
- Fruits: Berries, apples, pears—fibre-rich, natural sugars with nutrients
- Oats and seeds: Chia, flax, sesame—slow-digesting, satiating
These carbs have a low glycemic index (GI), meaning they release energy slowly and prevent blood sugar spikes that trigger hunger and cravings. When combined with reduced-calorie intake for weight management in the UK, good carbs support sustained energy and make calorie deficits easier to maintain.
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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.
Bad Carbs vs. Good Carbs: The Difference
Bad carbs are refined, processed, and rapidly absorbed—they spike blood sugar, cause hunger, and offer little nutritional value. These include white bread, sugary cereals, biscuits, cakes, and fizzy drinks. They're calorie-dense but don't satisfy hunger, making weight loss harder.
Good carbs, by contrast, stabilise blood glucose, reduce hunger hormones, and provide sustained energy. If you're following an NHS weight loss plan or working with prescription weight loss medication like GLP-1 injections, choosing good carbs maximises results. They also reduce the risk of type 2 diabetes and support cardiovascular health—key reasons to swap refined carbs for whole-grain alternatives in your diet.
- 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.
Can I eat carbs and still lose weight?
Yes. Weight loss depends on overall calorie intake, not avoiding carbs. Good carbs—whole grains, vegetables, legumes—are high in fibre, keep you fuller longer, and can actually support weight loss better than refined carbs. The key is portion control and choosing nutrient-dense carbohydrates.
What's the difference between carbs and fibre?
Carbohydrates are macronutrients that provide energy; fibre is a type of carbohydrate your body can't digest. High-fibre carbs (oats, lentils, vegetables) slow digestion, keep you satisfied, and support healthy weight loss. Low-fibre refined carbs (white bread, sugar) are absorbed quickly and often lead to overeating.
How do good carbs help with weight loss?
Good carbs stabilise blood sugar, reduce hunger hormones, and provide sustained energy without calorie spikes. This makes it easier to maintain a calorie deficit, the foundation of weight loss. They also reduce cravings and prevent the energy crashes that lead to snacking.
Should I avoid all carbs for faster weight loss?
No. Very low-carb diets can lead to rapid initial weight loss, but most of this is water weight. Sustainable weight loss (0.5–1 kg per week) comes from a balanced diet with good carbs, adequate protein, and a modest calorie deficit. Good carbs support this approach and are easier to maintain long-term.
How do good carbs fit with weight loss injections like Wegovy?
GLP-1 medications like Wegovy work alongside dietary changes, not instead of them. Good carbs support the medication's effectiveness by stabilising blood sugar, reducing appetite, and providing sustained energy. Combined with reduced-calorie intake and physical activity, good carbs help maximise results from prescription weight loss treatment.
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.