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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Mediterranean Diet Recipes For Weight Loss
The Mediterranean diet is one of the most evidence-backed dietary approaches for sustainable weight loss and long-term health. Originally based on eating patterns from countries around the Mediterranean Sea, this diet emphasizes whole foods, healthy fats, and balanced portions — making it ideal for weight management in the UK. Unlike restrictive diets, the Mediterranean approach focuses on nourishing your body while naturally supporting a calorie deficit, which is essential for losing weight at a safe, sustainable rate of 0.5 to 1 kg per week according to NHS guidance.
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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.
Why Mediterranean Diet Works For Weight Loss
The Mediterranean diet supports weight loss through several key mechanisms. It's naturally lower in refined carbohydrates and processed foods, which means you feel fuller longer and consume fewer calories without strict counting. Healthy fats from olive oil, nuts, and fish provide sustained energy and satiety, reducing cravings between meals. Portion sizes remain reasonable — the diet emphasizes quality over quantity, with generous amounts of vegetables, legumes, and whole grains that are high in fibre.
Research shows the Mediterranean approach delivers sustainable weight loss alongside improved cardiovascular health, reduced blood pressure, and better blood sugar control. When combined with increased physical activity, most people lose an average of 0.5 to 1 kg per week. This aligns with NHS weight loss recommendations and is more likely to result in lasting weight management than rapid-loss diets. The diet is also flexible enough to fit UK food availability and cultural preferences, making it realistic to maintain long-term.
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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.
Simple Mediterranean Recipes To Start With
Breakfast: Greek yoghurt with berries, honey, and walnuts; whole grain toast with avocado and tomato. Lunch: Grilled salmon with roasted Mediterranean vegetables (courgette, aubergine, bell peppers) drizzled with olive oil; chickpea salad with cucumber, feta, and lemon dressing. Dinner: Baked white fish with herb seasoning, sweet potato, and steamed broccoli; lentil soup with spinach and tomato base. Snacks: Olives, almonds, hummus with carrot sticks, or a small portion of cheese.
Each meal balances protein, healthy fats, and complex carbohydrates to keep you satisfied. Start by replacing processed snacks with whole foods, use olive oil instead of butter, and include fish at least twice weekly. Use our free BMI calculator above to track where you stand today, and monitor your progress over time as you establish these healthier eating habits.
- 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 the Mediterranean diet help me lose weight without exercise?
Weight loss requires a calorie deficit, which the Mediterranean diet supports through whole foods and natural satiety. However, the NHS recommends combining any diet with increased physical activity for optimal results, better health outcomes, and sustainable weight management. Exercise also preserves muscle during weight loss.
Is the Mediterranean diet expensive in the UK?
Not necessarily. Focus on seasonal vegetables, tinned beans and lentils, frozen fish, and own-brand olive oil rather than premium products. Buying in bulk and planning meals reduces waste and cost while keeping nutrition high.
What if I'm not losing weight on the Mediterranean diet?
Weight loss depends on total calories consumed, not just food type. Use our free weight converter and BMI calculator to assess your starting point, then track portion sizes. If weight loss stalls after several weeks, consider consulting your GP or a registered dietitian for personalized guidance.
Can I combine the Mediterranean diet with weight loss medication?
Yes. If prescribed GLP-1 medications like Wegovy, the Mediterranean diet complements the medication well—both focus on whole foods and sustainable habits. Always follow your prescriber's guidance and inform them of any significant dietary changes.
How quickly will I lose weight on the Mediterranean diet?
Expect gradual, sustainable loss of around 0.5 to 1 kg per week according to NHS guidance. This pace is safer than rapid loss and more likely to be maintained long-term. Individual results vary based on starting weight, activity level, and adherence.
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.