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
Best Nuts To Eat For Weight Loss
Nuts can be part of a healthy weight loss plan, but portion control is essential. They are calorie-dense and high in fat, yet rich in protein, fibre, and nutrients that support satiety. This guide explains which nuts offer the best nutritional value for weight management UK, how much to eat, and how nuts fit into evidence-based weight loss strategies alongside lifestyle changes or prescription weight loss medication where appropriate.
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.
Which Nuts Are Best For Weight Loss?
The best nuts for weight loss are those highest in protein and fibre and lowest in added sugar. These support feeling fuller longer, which can help reduce overall calorie intake.
- Almonds — 6g protein, 3.5g fibre per 28g serving. One of the highest-protein nuts.
- Walnuts — 4.3g protein, 1.9g fibre. Rich in omega-3 fats; may support heart health and weight management.
- Pistachios — 6g protein, 3g fibre. Require cracking in-shell, which naturally slows eating and increases satiety.
- Brazil nuts — 4g protein, 2.1g fibre. High in selenium; small portions satisfy (typically 2–3 nuts).
- Peanuts — 7.3g protein, 2.4g fibre. Technically legumes, not tree nuts; excellent protein-to-calorie ratio.
Avoid roasted-and-salted or chocolate-coated varieties; choose raw or lightly salted options instead.
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.
How Much Should You Eat?
A standard serving of nuts is 28 grams (approximately one small handful), containing roughly 150–200 calories depending on the type. This portion provides meaningful satiety without excess calories. Rather than eating straight from a bag, pre-portion nuts into small containers to avoid overeating. Use our free BMI calculator above to establish your current weight baseline, and our GLP-1 weight loss calculator to explore how nuts fit within a broader weight management plan alongside lifestyle changes or prescription weight loss medication where clinically appropriate.
---COL_J_CONTINUED---Include nuts as part of a balanced diet with whole grains, lean proteins, vegetables, and healthy fats — not as a substitute for main meals. For personalised advice on nhs weight loss strategies tailored to your health, consult your GP.
- 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 nuts good for weight loss?
Yes, when portion-controlled. Nuts are high in protein and fibre, which promote satiety and help prevent overeating. However, they are calorie-dense, so a standard 28g serving is recommended rather than eating unlimited quantities.
Which nuts have the most protein?
Peanuts (7.3g), almonds (6g), and pistachios (6g) per 28g serving are the highest-protein nuts. These support muscle maintenance during weight loss and increase satiety, making them excellent choices for weight management UK.
Can I eat nuts while taking weight loss injections?
Yes. If you are taking prescription weight loss medication such as semaglutide, nuts can complement your plan. However, always follow guidance from your prescriber regarding dietary changes and medication use alongside GLP-1 weight loss medication.
How many nuts should I eat per day?
A single 28g serving (approximately one small handful) per day is ideal for weight loss. This provides approximately 150–200 calories while offering satiety benefits. Eat more than one serving only if your overall calorie targets allow.
Are all nuts equally good for weight loss?
No. Almonds, walnuts, pistachios, and peanuts offer the best combination of protein, fibre, and lower calorie density. Macadamia nuts and certain candied varieties are higher in calories with less nutritional benefit, so choose raw or lightly salted options.
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.