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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Ketogenic Diet Recipes for Weight Loss
A ketogenic diet focuses on high-fat, low-carbohydrate foods to shift your body into ketosis, where it burns fat for energy. Many UK adults use keto recipes as part of their weight management strategy, alongside other approaches like increased physical activity and behavioural changes. This guide explains how ketogenic diet recipes work for weight loss, practical meal ideas, and how dietary approaches compare to prescription weight loss options available through the NHS and private prescribing in the UK. Use our free BMI calculator above to establish your current healthy weight range before making dietary changes.
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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.
How Ketogenic Diet Recipes Support Weight Loss
The ketogenic diet works by dramatically reducing carbohydrate intake (typically to under 50g daily), forcing the body to enter ketosis—a metabolic state where fat becomes the primary fuel source instead of glucose. This mechanism can help reduce appetite and food cravings, making it easier to maintain a calorie deficit.
- Weight loss mechanism: By eliminating high-carb foods, many people naturally eat fewer calories without conscious restriction, supporting gradual weight loss.
- Ketogenic foods to include: Fatty fish (salmon, mackerel), eggs, cheese, full-fat dairy, avocados, nuts, seeds, oils, and low-carb vegetables like broccoli, spinach, and courgettes.
- Foods to avoid: Bread, pasta, rice, sugar, most fruits, and processed carbohydrates.
Evidence suggests the ketogenic diet can produce initial gradual weight management (partly water loss) and sustained loss over time, though long-term results are similar to other calorie-restricted diets. The NHS acknowledges keto as one option within broader weight management approaches, though it emphasises that sustainable weight loss typically involves balanced nutrition alongside lifestyle changes.
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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.
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Combining Dietary Changes with Other Weight Loss Approaches
For many UK adults, dietary changes like the ketogenic diet work best alongside increased physical activity and behavioural support. If you have a BMI of 30 or above, or 27 or above with weight-related health conditions (such as type 2 diabetes, high blood pressure, or sleep apnoea), you may be eligible for prescription weight loss medication including GLP-1 medications like Wegovy (semaglutide) or Mounjaro (tirzepatide).
These medications can be accessed through NHS specialist weight management services or private online prescribing, and clinical trials show they may help with average weight loss of 15–21% of body weight. A prescriber will assess whether medication is appropriate for you. Track your progress using our free progress tracker to monitor both dietary changes and any weight loss outcomes over time.
- 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.
Is the ketogenic diet safe for long-term weight loss?
The ketogenic diet can be effective short-term, but the NHS recommends consulting your GP before starting any restrictive diet, especially if you have existing health conditions, take medications, or have a history of disordered eating. Long-term keto may affect nutrient intake and cholesterol levels in some people. Moderate, sustainable dietary changes often produce better long-term results than very restrictive approaches.
How quickly will I lose weight on a ketogenic diet?
Initial weight loss on keto is often rapid (1–2 kg per week initially), partly due to water loss as glycogen stores deplete. Sustained fat loss typically follows at around 0.5–1 kg per week, similar to other calorie-deficit approaches. Individual results vary based on starting weight, metabolic rate, and adherence. The NHS recommends aiming for 0.5–1 kg per week as a safe, sustainable rate.
What's the difference between the ketogenic diet and GLP-1 weight loss medication?
The ketogenic diet is a dietary approach that changes what you eat; GLP-1 medications like Wegovy are prescription injections that reduce appetite and help regulate blood sugar. They work through different mechanisms. Some people use dietary changes alone; others combine diet with medication if clinically appropriate. Your GP or prescriber can advise what's suitable for your situation.
Can I follow a ketogenic diet while taking Wegovy or Mounjaro?
Yes, many people combine dietary approaches with GLP-1 medication, though your prescriber should know about any restrictive diets you follow. GLP-1 medications slow stomach emptying, which may affect how you tolerate certain foods. Always inform your GP or prescriber of all dietary changes, especially if you're taking any medications or have existing health conditions.
Where can I access prescription weight loss medication in the UK?
Prescription weight loss options like Wegovy and Mounjaro are available through NHS specialist (tier 3) weight management services via GP referral, though availability and waiting times vary by region. Alternatively, these medications are available privately through GPhC-registered online pharmacies following a clinical assessment. A prescriber will confirm eligibility based on your BMI and health profile.
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.