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
What Carbohydrates Are Good For Weight Loss?
Not all carbohydrates are equal when it comes to weight loss. The type and quality of carbs you eat matters far more than cutting them out completely. Low-glycaemic index (GI) carbohydrates, whole grains, and fibre-rich options help stabilise blood sugar, keep you feeling fuller for longer, and support sustainable weight management in the UK. Combined with physical activity and, if appropriate, prescription weight loss medication, choosing the right carbs is a key part of any effective weight loss strategy.
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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.
Best Carbohydrates for Weight Loss
Low-glycaemic index (GI) carbohydrates release energy slowly, preventing rapid blood sugar spikes and crashes that trigger cravings. These include: oats, barley, lentils, chickpeas, sweet potatoes, and wholegrain bread. Fibre-rich carbs are particularly valuable—they slow digestion, increase satiety, and support gut health. Aim for at least 30g of fibre daily, as recommended by NHS guidance.
- Legumes (beans, lentils, pulses) — high protein and fibre, low calorie density
- Whole grains (brown rice, quinoa, wholemeal pasta) — nutrient-dense and satisfying
- Vegetables (broccoli, leafy greens, peppers) — high volume, low calories, nutrient-packed
- Fruits (berries, apples, pears) — natural sugars balanced with fibre
Refined carbohydrates (white bread, sugary cereals, processed snacks) cause rapid blood sugar spikes and are best minimised during weight loss efforts. Your GP or a registered dietitian can provide personalised guidance based on your individual health needs and weight management goals.
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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.
Carbohydrates, Weight Loss Medication, and Sustainable Results
If you're exploring prescription weight loss options such as GLP-1 injections like Mounjaro or Wegovy, choosing quality carbohydrates becomes even more important. These medications help regulate appetite by working with your body's natural hunger hormones, making it easier to stick to a reduced-calorie diet. However, they work best when combined with nutritious food choices. Refined carbs may trigger nausea or digestive discomfort while taking weight loss medication, so whole foods and high-fibre options are gentler and more effective.
For sustainable weight loss in the UK, aim for a calorie deficit of around 500 kcal daily, which typically results in loss of approximately 0.5–1 kg per week. Our free GLP-1 weight loss calculator can help you explore projected outcomes if you're considering prescription medication alongside dietary changes.
Q1: Should I cut out carbohydrates completely for weight loss? A1: No. Complete carbohydrate elimination is unnecessary and unsustainable. Quality carbohydrates—whole grains, legumes, and vegetables—provide essential nutrients, fibre, and sustained energy. Focus on choosing low-GI, fibre-rich carbs rather than elimination. Most evidence-based approaches, including NHS guidance, recommend including carbohydrates as part of a balanced, calorie-controlled diet. Q2: What's the difference between low-GI and high-GI carbohydrates? A2: Low-GI carbs (oats, lentils, sweet potatoes) release glucose slowly, keeping blood sugar stable and hunger at bay. High-GI carbs (white bread, sugary drinks, refined cereals) spike blood sugar quickly, leading to energy crashes and increased cravings. Low-GI options are far more effective for sustainable weight loss and better for long-term health. Q3: How much fibre should I eat daily for weight loss? A3: The NHS recommends 30g of fibre daily for adults. Fibre increases satiety, slows digestion, and supports gut health—all beneficial for weight management. Good sources include wholegrain bread, beans, lentils, berries, and leafy vegetables. Increase fibre gradually to avoid digestive discomfort, and drink plenty of water. Q4: Are carbohydrates safe to eat while taking weight loss injections like Wegovy? A4: Yes. In fact, quality carbohydrates are recommended alongside prescription weight loss medication. However, refined or high-sugar carbs may trigger nausea or digestive issues while taking GLP-1 injections. Whole grains, vegetables, and legumes are gentler, more nutritious choices that complement the medication's appetite-regulating effects. Q5: Can carbohydrate timing help with weight loss? A5: While meal timing is less critical than total calorie intake, spreading carbohydrates throughout the day rather than consuming them in large amounts helps maintain stable blood sugar and energy levels. Some people find pairing carbs with protein and healthy fats (e.g., whole grain toast with eggs) particularly satisfying during weight loss efforts.- 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.
What is BMI and how is it calculated?
BMI (Body Mass Index) is calculated by dividing your weight in kilograms by your height in metres squared. It's the standard screening tool used by the NHS to assess whether adults are a healthy weight.
Is BMI accurate for everyone?
BMI is a useful screening tool but doesn't account for muscle mass, bone density, or body fat distribution. Athletes may have a high BMI without excess fat. The NHS recommends using BMI alongside waist circumference for a more complete picture.
What are GLP-1 medications like Mounjaro and Wegovy?
GLP-1 receptor agonists are prescription medications that mimic gut hormones to reduce appetite and help with weight loss. Mounjaro (tirzepatide) and Wegovy (semaglutide) are the two most widely used for weight management in the UK.
Am I eligible for GLP-1 weight loss medication in the UK?
Generally, you need a BMI of 30+ (obese) or 27+ with a weight-related health condition. You must be 18 or over. Use our BMI calculator to check.
What is the difference between Mounjaro and Wegovy?
Mounjaro (tirzepatide) is a dual GIP/GLP-1 agonist with up to 22.5% weight loss. Wegovy (semaglutide) is GLP-1-only with up to 15-17% weight loss. Both are weekly injections.
Is this website free to use?
Yes, 100% free. No sign-up required. All tools work instantly in your browser and no personal data is stored on our servers.
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.