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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Low Carb Food List For Weight Loss
A low carbohydrate diet can be an effective approach to weight management for some people. Low carb eating focuses on reducing intake of bread, pasta, rice, and sugar while emphasising protein, healthy fats, and non-starchy vegetables. This guide provides a practical UK-based food list and explains how low carb diets support weight loss. Remember that sustainable weight loss typically requires a calorie deficit alongside dietary changes, and individual results vary significantly. Always consult your GP before making major dietary changes, especially if you have existing health conditions.
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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.
Low Carb Foods To Include In Your Diet
Proteins: Lean meats (chicken, turkey, beef), fatty fish (salmon, mackerel, sardines), eggs, full-fat Greek yoghurt, cheese, cottage cheese, and tofu are all low in carbohydrates and high in satiety.
Non-starchy vegetables: Broccoli, cauliflower, spinach, kale, lettuce, courgettes, peppers, mushrooms, and green beans contain minimal carbs and provide essential fibre and micronutrients.
Healthy fats: Avocado, olive oil, nuts (almonds, walnuts, macadamia), seeds (chia, flax, pumpkin), and nut butters support sustained energy and appetite control.
Low carb fruits: Berries (strawberries, raspberries, blackberries) in moderation contain fewer carbs than bananas or tropical fruits.
Low carb eating works by reducing insulin spikes and supporting consistent blood sugar levels, which may help reduce food cravings and support a calorie deficit for weight management uk purposes.
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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.
Foods To Limit Or Avoid On A Low Carb Diet
High carb foods to reduce: Bread, pasta, rice, potatoes, sugary cereals, and baked goods contain high carbohydrate levels and can quickly exceed daily carb targets.
Processed and sugary items: Sweets, cakes, biscuits, fizzy drinks, and alcohol (especially beer) are carb-dense and often high in calories without providing satiety.
Some fruits: Bananas, grapes, dried fruits, and juices contain significant natural sugars and carbohydrates.
When following a low carb approach for nhs weight loss support, focus on whole foods rather than processed "low carb" alternatives, which can be calorie-dense and contain added sugars. Track your intake using our free progress tracker to identify patterns and stay accountable to your goals.
- 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.
How much weight can you lose on a low carb diet?
Weight loss depends on maintaining a calorie deficit, not carbs alone. Most people lose 0.5–1 kg per week with a sustainable deficit. Initial loss is often faster due to water weight reduction. Individual results vary significantly based on starting weight, metabolism, adherence, and overall calorie intake. Your GP can advise on realistic targets for your situation.
Is low carb diet better than other diets for weight loss?
Research suggests low carb diets work similarly to other calorie-restricted diets for weight loss when followed consistently. Some people find low carb easier to stick to due to improved satiety from protein and fat. However, the best diet is one you can maintain long-term. Mediterranean and balanced approaches also have strong evidence for sustainable weight management.
Can you combine low carb with prescription weight loss medication?
Yes. Some people combine low carb eating with prescription weight loss medications like Mounjaro or Wegovy, which may help reduce appetite alongside dietary changes. However, any combination should be discussed with your prescriber, as certain medications may affect nutrition absorption. Always inform your GP of dietary changes when taking prescription medications.
What's the difference between low carb and keto?
Low carb typically means reducing carbs to 50–130g daily, while keto restricts them to under 50g to trigger ketosis. Keto is more restrictive and requires careful monitoring. Low carb is generally easier to sustain long-term. Both require proper planning to ensure adequate nutrition. Consult your GP before starting either approach, especially if you have diabetes or take medications.
Should I use the BMI calculator to track progress on a low carb diet?
Yes. Use our free BMI calculator to monitor how your BMI changes as you lose weight. Aim for a healthy BMI of 18.5–24.9 according to NHS guidelines (or lower thresholds if you're of South Asian, Chinese, Black African, or Caribbean heritage). Track your weight loss progress using our progress tracker alongside BMI to see how your health markers improve over time.
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.