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
Top Fruits and Vegetables for Weight Loss
Adding more fruits and vegetables to your diet is one of the most effective ways to support weight loss and improve overall health. These nutrient-dense foods are naturally low in calories, high in fibre, and help you feel fuller for longer—making them ideal for anyone aiming to achieve healthy weight management in the UK. Whether you're following a reduced-calorie diet or using prescription weight loss medication, fruits and vegetables form the foundation of sustainable, evidence-based nutrition. This guide highlights the best choices and explains why they work so well for weight loss goals.
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.
Best Fruits for Weight Loss
Berries (blueberries, raspberries, strawberries, blackberries) are among the highest-fibre, lowest-sugar fruits. At around 50–60 calories per 100g, they're nutrient-dense and support satiety. Raspberries and blackberries contain particularly high levels of soluble fibre, which slows digestion and helps stabilise blood sugar—beneficial for anyone managing their weight or at risk of type 2 diabetes.
Apples contain pectin, a type of soluble fibre that promotes feelings of fullness. One medium apple is approximately 95 calories and provides sustained energy without blood sugar spikes.
Citrus fruits (oranges, grapefruit, lemons) are high in vitamin C and low in calories (40–50 per 100g). Grapefruit in particular has been studied for its potential metabolic effects, though weight loss comes primarily from the calorie deficit, not the fruit itself.
Pears and kiwis are excellent fibre sources. One medium pear contains around 6g of fibre, supporting digestive health and sustained fullness throughout the day.
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.
Best Vegetables for Weight Loss
Leafy greens (spinach, kale, lettuce, chard) contain almost zero calories and are packed with vitamins, minerals, and phytonutrients. They're ideal for bulk-eating without sabotaging a calorie deficit—a strategy supported by NHS weight loss guidance.
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) are high in fibre and contain compounds linked to reduced cancer risk. These vegetables support satiety and are central to evidence-based weight management approaches.
Root vegetables like carrots and beetroot are higher in natural sugars but still support weight loss when portion-controlled. Carrots at 41 calories per 100g are a filling, nutrient-rich snack. Peppers, courgettes, tomatoes, and mushrooms are versatile, low-calorie options that can bulk out meals without adding significant calories, helping you feel satisfied on fewer overall calories.
- 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.
Why are fruits and vegetables so effective for weight loss?
Fruits and vegetables are naturally low in calories but high in fibre and water, which promotes satiety and reduces overall hunger. They're nutrient-dense, meaning you get maximum nutrition per calorie. Fibre slows digestion, stabilises blood sugar, and supports healthy gut bacteria—all factors that support sustainable weight loss.
How many portions of fruit and vegetables should I eat daily for weight loss?
The NHS recommends 5 portions of fruit and vegetables daily as part of a balanced diet. For weight loss, aim for mostly vegetables (non-starchy types) with 1–2 portions of fruit. Use our free BMI calculator to assess your current weight status, then track your progress with our progress tracker as you increase your intake.
Are all fruits and vegetables equally good for weight loss?
No. Starchy vegetables (potatoes, corn, parsnips) are higher in calories than leafy greens or cruciferous vegetables. Most fruits contain natural sugars, so portion control matters. Berries are lower in sugar than tropical fruits. Prioritise vegetables over fruits, but include both for vitamins, minerals, and variety.
Can eating fruits and vegetables alone help me lose weight?
Fruits and vegetables should be part of an overall calorie deficit—the fundamental requirement for weight loss. You need a 500 kcal daily deficit for approximately 0.5 kg weekly loss. If you're considering prescription weight loss medication like GLP-1 treatment, our weight loss calculator can help estimate potential outcomes alongside dietary changes.
Should I cook vegetables differently to preserve weight loss benefits?
Boiling, steaming, and roasting without added oils all preserve fibre and nutrients. Avoid heavy sauces and frying. Raw vegetables are equally beneficial—choose cooking methods you'll sustain long-term. The key is consistency: any preparation method that helps you eat more vegetables supports your weight loss and nhs weight management goals.
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.