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
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Great Weight Loss Foods for Healthy Weight Management
Choosing the right foods is one of the most effective ways to support weight loss and healthy weight management in the UK. Alongside physical activity and lifestyle changes, certain foods can help you feel fuller for longer, reduce cravings, and maintain a calorie deficit without feeling deprived. This guide covers the best foods to include in a weight loss plan, based on NHS guidance and nutrition science. Remember, sustainable weight loss typically requires a calorie deficit of around 500 kcal per day for a loss of approximately 0.5 kg per week.
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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 to Eat for Weight Loss
The most supportive weight loss foods share three key qualities: they're high in protein, fibre, or water content — all of which help you feel fuller on fewer calories.
- Lean proteins: Chicken breast, turkey, fish (especially oily fish like mackerel and salmon), eggs, and low-fat Greek yoghurt keep you satiated and support muscle maintenance during weight loss.
- Vegetables: Broccoli, spinach, kale, peppers, and cauliflower are low in calories but high in nutrients and fibre — eat plenty without worrying about calorie content.
- Whole grains: Oats, brown rice, and wholemeal bread provide sustained energy and fibre, preventing blood sugar crashes that trigger hunger.
- Legumes: Lentils, chickpeas, and beans are packed with protein and fibre, making them exceptionally filling for their calorie content.
- Fruit: Berries, apples, and oranges are lower in sugar than many fruits and rich in fibre.
Foods to limit include highly processed snacks, sugary drinks, and foods high in saturated fat — these provide calories with minimal satiety.
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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.
How to Use These Foods in Your Weight Loss Plan
Build your meals around lean protein and vegetables, with a small portion of whole grains or healthy fats. This approach naturally creates a calorie deficit whilst keeping you satisfied. Use our free BMI calculator above to track your starting point, then monitor progress with our weight loss progress tracker as you make dietary changes.
If you're considering prescription weight loss medication like GLP-1 injections for weight management in the UK, these foods remain important — medication works alongside healthy eating, not instead of it. Weight loss medication may reduce appetite, making it easier to eat smaller portions of nutritious foods. Consult your GP or a healthcare professional about whether prescription weight loss treatment is suitable for your circumstances.
- 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 eat most when losing weight?
Focus on lean proteins (chicken, fish, eggs), vegetables (broccoli, spinach, peppers), whole grains (brown rice, oats), and legumes (lentils, beans). These are high in protein and fibre, keeping you fuller longer whilst supporting a calorie deficit. Aim for at least half your plate to be vegetables.
Are carbohydrates bad for weight loss?
No — whole grain carbohydrates like brown rice and oats support weight loss by providing sustained energy and fibre. Refined carbohydrates (white bread, sugary cereals) offer less satiety. The key is choosing complex carbs in moderate portions as part of a balanced diet.
Can I eat fruit whilst losing weight?
Yes — whole fruits like berries, apples, and oranges are excellent for weight loss. They're high in fibre and water, which promotes fullness. Avoid fruit juices and dried fruit, which lack fibre and are calorie-concentrated. One to two portions of fruit daily is typically recommended.
What's the best calorie deficit for weight loss?
The NHS recommends losing 0.5 to 1 kg per week, which typically requires a deficit of around 500 kcal daily. This is sustainable and reduces the risk of muscle loss. Faster weight loss should only be attempted under medical supervision.
Do weight loss foods work on their own?
No — weight loss foods are most effective alongside a calorie deficit, increased physical activity, and lifestyle changes. If you're considering prescription weight loss medication, these foods remain important alongside treatment. Always consult your GP about your personalised weight loss plan.
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.