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
Healthy Nuts for Weight Loss
Nuts are nutrient-dense foods that can support weight management when eaten in controlled portions. Despite being calorie-rich, nuts contain protein, healthy fats, and fibre that help you feel fuller for longer, making them a smart choice for sustainable weight loss in the UK. Combined with balanced nutrition and increased physical activity — or alongside prescription weight loss medication like GLP-1 injections — nuts can be part of an effective weight management strategy.
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 while being relatively lower in calories per serving. Almonds contain approximately 6g of protein and 3.5g of fibre per 30g serving, making them excellent for satiety. Walnuts provide omega-3 fatty acids linked to heart health and healthy weight maintenance. Brazil nuts offer selenium and magnesium, supporting metabolism. Pistachios are lower in fat than many nuts and provide satisfying crunch. Pine nuts and macadamia nuts, whilst nutritious, are higher in calories and best eaten sparingly. The key to using nuts effectively for weight management in the UK is portion control — a small handful (approximately 30g) as a snack, rather than eating directly from the packet. Research shows that including nuts in a calorie-controlled diet does not hinder weight loss and may actually improve adherence to healthy eating because nuts increase satiety and reduce cravings between meals.
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.
Portion Control and Daily Intake
Most adults should aim for approximately 30g (one small handful) of nuts per day as part of a balanced diet. This equates to roughly 160–200 kcal depending on the nut type. Rather than eating nuts constantly, use them strategically — as a mid-morning snack, added to breakfast porridge, or sprinkled on salads. Avoid roasted and salted varieties when possible; choose raw or lightly roasted nuts instead. If you're following a reduced-calorie diet for weight loss, track nut portions in your daily calorie intake. Use our free BMI calculator above to establish your current weight status, then our GLP-1 weight loss calculator to explore how lifestyle changes, including smart snacking with nuts, combine with structured weight management approaches. Drinking water with nuts also aids digestion and satiety.
- 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 eating nuts help me lose weight?
Yes, when eaten in controlled portions. Nuts are high in protein and fibre, which increase satiety and reduce overall calorie intake. Research shows nuts can support weight loss as part of a calorie-controlled diet — they don't hinder weight management and may improve adherence to healthy eating.
How many nuts should I eat per day for weight loss?
Aim for approximately 30g (one small handful) per day, which provides around 160–200 kcal depending on the nut type. This portion size supports satiety without excess calories. Always weigh or measure rather than eating directly from a packet.
Are certain nuts better than others for losing weight?
Almonds, walnuts, and pistachios are excellent choices — they're high in protein and fibre relative to calories. Macadamia nuts and Brazil nuts are more calorie-dense, so eat these in smaller portions. Choose raw or lightly roasted varieties over heavily salted or sweetened options.
Should I count nuts in my daily calorie intake?
Yes, absolutely. If you're following a reduced-calorie diet for weight loss, include nuts in your daily calorie tracking. A 30g serving of most nuts contains approximately 160–200 kcal, which should be accounted for in your total daily intake.
Can nuts help with weight loss if I take Wegovy or Mounjaro?
Yes. Nuts complement prescription weight loss treatment because they support satiety and stable blood sugar. Since GLP-1 medications like Wegovy or Mounjaro reduce appetite, nuts provide nutrient-dense snacking options that prevent nutrient deficiency during weight loss. Always discuss diet with your prescriber.
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.