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
Potatoes vs Rice for Weight Loss — Which Is Better?
When it comes to weight management in the UK, many people wonder whether potatoes or rice is the better choice for losing weight. The truth is more nuanced than simply picking one over the other. Both potatoes and rice can fit into a healthy weight loss plan, but how you prepare them, portion size, and your overall calorie intake matter far more than the food itself. This guide compares the two side-by-side and explains how to use each effectively as part of sustainable weight loss. Understanding these basics helps you make informed choices whether you're managing weight through lifestyle changes alone or alongside prescription weight loss treatment.
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.
Nutritional Comparison: Potatoes vs Rice
Boiled potatoes contain approximately 77 calories per 100g, with 1.7g protein, 17g carbohydrate, and almost no fat. White rice (cooked) contains around 130 calories per 100g, with 2.7g protein and 28g carbohydrate. Brown rice is slightly lower in calories (111 per 100g) but offers more fibre — approximately 1.8g per 100g versus potatoes' 2.1g.
The key difference is calorie density. Potatoes are more water-rich and therefore less calorie-dense, meaning you can eat a larger volume for fewer calories. Rice, especially white rice, is denser and more calorie-concentrated. Both contain carbohydrate and very little fat, making them both suitable for weight loss when portions are controlled.
- Potatoes: Lower calorie density, more filling per serving, good fibre content
- Rice: Higher calorie density, requires smaller portions, less water content
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.
How to Use Potatoes and Rice in Weight Management
For effective weight management, portion control and preparation method matter most. Boiled or steamed potatoes (without butter or sour cream) fit well into a reduced-calorie diet. Similarly, a measured portion of brown or white rice can be included in a healthy eating plan. The NHS recommends that carbohydrate-based foods like potatoes and rice make up about one-third of your plate, alongside protein and vegetables.
If you're following a calorie deficit for weight loss — the standard approach used alongside prescription weight loss medication — either food can work, provided portions are weighed and tracked. Some people find potatoes more satiating due to their water content, while others prefer rice for texture and ease of portioning. Try our free BMI calculator above to understand your personal healthy weight range, then build your meals around whole foods like these with consistent portion control.
- 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 potatoes or rice better for weight loss?
Neither is inherently "better" — both can support weight loss if portions are controlled as part of a calorie deficit. Potatoes are less calorie-dense and more filling, while rice is denser and requires smaller portions. Choose based on what helps you stick to your eating plan.
How many calories are in a portion of potatoes vs rice?
A typical 150g serving of boiled potatoes contains approximately 115 calories. The same weight of cooked white rice contains roughly 195 calories. Portion size is critical for weight management, regardless of which you choose.
Should I avoid potatoes and rice when trying to lose weight?
No — the NHS supports including carbohydrate foods like potatoes and rice as part of a balanced, calorie-controlled diet. The key is portion control, preparation method (boiling or steaming rather than frying), and fitting them into your daily calorie target.
Can I eat potatoes or rice with prescription weight loss medication?
Yes. Medications like Mounjaro and Wegovy work alongside a balanced diet that includes carbohydrate foods. These weight loss injections may help reduce appetite, but your overall calorie intake and food choices still matter for effective weight management.
How do I track potatoes and rice accurately for weight loss?
Weigh portions using digital scales in grams — this is far more accurate than guessing. A standard serving is roughly 150g cooked potatoes or 75g cooked rice. Use a food tracking app to log calories, or speak to your GP about NHS weight management support available in your area.
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.