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 Carbohydrate Foods for Weight Loss
Low carbohydrate foods can play an important role in weight loss by helping you manage hunger, stabilise blood sugar, and maintain a calorie deficit. Reducing carbohydrate intake shifts your body's fuel source, which may help some people feel fuller for longer. Whether you're managing your weight through dietary changes alone or alongside prescription weight loss medication, understanding which foods are low in carbohydrates can support your progress. Let's explore the evidence-based low-carb foods that work well in a UK weight management approach.
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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 Carbohydrate Foods by Category
Proteins: Eggs, chicken breast, turkey, beef, salmon, tuna, white fish, and Greek yoghurt are excellent low-carb protein sources. These foods are filling, support muscle maintenance during weight loss, and have minimal impact on blood sugar.
Vegetables: Non-starchy vegetables are naturally low in carbohydrates and high in fibre. Choose leafy greens (spinach, lettuce, kale), cruciferous vegetables (broccoli, cauliflower, cabbage), courgettes, peppers, tomatoes, and mushrooms. These provide nutrients and volume without excess carbs.
Healthy fats: Avocados, olive oil, nuts (almonds, walnuts, macadamia), seeds (chia, flax, pumpkin), and fatty fish deliver satisfying fats that support hormone health and may improve adherence to low-carb eating.
Dairy: Cheese, butter, and full-fat milk products are low in carbohydrates, though portion control matters for calorie intake. Avoid sweetened yoghurts and flavoured versions.
Foods to limit: Bread, pasta, rice, cereals, sugar, processed foods, fruit juices, and most baked goods are high in carbohydrates and often calorie-dense.
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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.
Low-Carb Eating and Weight Management
Low carbohydrate eating can be effective for weight loss in several ways. Clinical evidence suggests that low-carb approaches may produce faster initial weight loss compared to standard calorie restriction, though long-term outcomes are often similar when total calorie intake is matched. The key mechanism is that carbohydrate restriction helps reduce overall calorie intake by promoting satiety.
If you're considering prescription weight loss medication such as GLP-1 injections for weight management UK, combining a moderate low-carb approach with medication may enhance results. Use our free GLP-1 weight loss calculator to explore how medication might support your goals. Check your BMI using our free BMI calculator to understand your starting point, and track progress using our progress tracker.
- 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 all low-carbohydrate foods healthy for weight loss?
Not necessarily. While low-carb foods like cheese, nuts, and oils are carb-poor, they're calorie-dense. Weight loss ultimately depends on total calorie intake, not carbohydrate content alone. Focus on whole, nutrient-dense low-carb foods rather than processed low-carb products, which may contain hidden calories and additives.
How quickly will I lose weight on a low-carbohydrate diet?
Individual results vary significantly. Some people lose weight faster initially on low-carb diets due to water loss and reduced appetite, but long-term outcomes depend on maintaining a calorie deficit. The NHS recommends aiming for 0.5–1 kg weight loss per week as a sustainable target. Combine dietary changes with increased physical activity for best results.
Can I combine low-carbohydrate eating with prescription weight loss medication?
Yes, many people combine low-carb eating with prescription weight loss medication like Mounjaro or Wegovy. These medications are prescription-only and require clinical assessment. Your prescriber will advise whether combining approaches is appropriate for you. Always discuss dietary plans with your GP or healthcare professional.
What's the difference between low-carb and very low-carb (keto) diets?
Low-carb typically means reducing carbohydrates to 50–130g daily. Very low-carb or ketogenic diets usually aim for under 50g daily, forcing the body into ketosis. Keto can produce gradual weight management but may be harder to sustain long-term. The NHS suggests moderate approaches are more sustainable for most people. Very low-carb diets should be discussed with your GP first.
Do I need to count calories on a low-carbohydrate diet?
While low-carb eating may reduce appetite naturally, weight loss still requires a calorie deficit overall. Some people lose weight without actively counting calories on low-carb diets due to increased satiety, but tracking can help ensure you're in a deficit. Our free progress tracker helps you log and monitor your weight loss journey 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.