Could this oatmeal drink help you lose weight?

In this article:

• How to make “Oatzempic”
• Can “Oatzempic” help you lose weight?
• Tips for safe weight loss
• Ways to incorporate oats into your diet
• The bottom line

In this article

• How to make “Oatzempic”
• Can “Oatzempic” help you lose weight?
• Tips for safe weight loss
• Ways to incorporate oats into your diet
• The bottom line

First came Ozempic, then “Oatzempic,” the viral social media trend that has people drinking their oats in the name of weight loss. It’s no surprise that given constipation and other side effects sometimes associated with GLP-1 drugs like Wegovy and Mounjaro, people have turned to alternative options. But does blending your oats actually work?

Despite its catchy name and online buzz, “the ‘Oatzempic’ drink is not a medication or an equivalent substitute for Ozempic or other GLP-1 agonists, and no scientific evidence is specifically associated with its use for weight loss,” says Jackie Newgent, RDN, a registered dietitian based in Los Angeles and author of The Plant-Based Diabetes Cookbook.

How to make “Oatzempic”

While the process for getting Ozempic covered by insurance may be difficult, making “Oatzempic” is pretty straightforward—but that doesn’t mean it’s going to yield the same results, caution experts. To make the viral TikTok drink, combine the below ingredients in a blender:

• One cup of water
• One-half cup of oats
• Juice of half a lime

Some people combine the blended oat drink with intermittent fasting or sip on “Oatzempic” throughout the day in lieu of more solid food. While the trendy drink can be included in a healthy eating plan, it should not be consumed for every meal or all day long. “Oatzempic does not provide nearly enough vitamins, minerals, or protein to be considered an adequate meal replacement,” says Tracey Brigman, Ed.D., MS, RDN, a clinical associate professor of nutritional sciences at the University of Georgia.

Can “Oatzempic” help you lose weight?

Experts note that there are a few ways that “Oatzempic” could aid in weight loss, and they’re the reasons you’ve probably heard associated with oats in the past.

• Better than skipping meals: If you’re someone who often skips breakfast, it could lead to cravings or overeating later in the day. (Yes, even if you’re not hungry in the mornings, says Amanda Sauceda, MS, RD, a dietitian and gut health nutritionist based in Long Beach, California). In this case, drinking “Oatzempic” to start your day could reduce how much you eat later in the day.
• A low-calorie swap: If you consistently eat a high-calorie breakfast, like a bagel loaded with cream cheese or syrupy pancakes, drinking “Oatzempic” instead could lead to weight loss over time.
• The fiber factor: Oats are high in fiber, which can help you feel full longer, providing the potential to help with weight loss. However, having both fiber and protein would make a bigger impact on feeling full, notes Sauceda.

Oatzempic versus oatmeal

If the blended oat drink’s benefits aren’t that different than those of oats, it begs the question: Is “Oatzempic” really any different than eating a bowl of oatmeal? It depends, say experts.

Enjoying oats in any form, including as a drink or as a bowl of oatmeal, can provide benefits. “Oats are also a source of a special type of fiber called beta-glucan, which has been linked to helping with weight management and is also considered prebiotic, which in turn helps your gut health, says Sauceda.”

The biggest difference in whether your oats contribute to weight loss will be determined by what you add to them. “If your bowl of oatmeal resembles a dessert, that’s definitely not going to be your best bet for managing weight,” says Newgent.

On the flip side, a good, old-fashioned bowl of oatmeal may actually have some benefits over “Oatzempic.” “Chewing can reduce your calorie intake by increasing the satisfaction you get from meals,” says Brigman. Slowing down and savoring every bite of your oatmeal rather than drinking it in one go can boost your satiety. In turn, this satisfaction can tide you over between meals, leading to fewer calories consumed later in the day.

Further, a bowl of oats (including rolled oats or old-fashioned oats) offers the opportunity to add additional protein in the form of protein powder, Greek yogurt, peanut butter, or healthy fats, which can help keep you full longer. Plus, when you add yogurt, not only do you get extra protein, you get the many benefits of fermented food, adds Sauceda. “Even though a well-rounded oatmeal may have more calories, it can actually aid in weight loss by keeping you energized and fuller for longer, preventing unwanted mindless eating later on,” says Mascha Davis MPH, RDN, a registered dietitian based in Los Angeles, California, and author of Eat Your Vitamins.

Oatzempic versus Ozempic

The weight loss trend popularized on social media as an alternative to Ozempic may help you lose weight, but not in the way TikTok would have you think.

“GLP-1s like Ozempic stimulate insulin secretion, inhibit glucagon release, and slow gastric emptying, helping to regulate blood sugar levels and reduce appetite,” says Davis. While oats can trigger the body to release GLP-1 naturally, they don’t do so in the same way nor in the same amounts as Ozempic. Therefore, comparing “Oatzempic” to Ozempic and large weight loss claims is unfounded and misleading, Brigman adds.

Tips for safe weight loss

While they may promise fast results, diet trends, and quick fixes often lead to temporary results that can negatively affect your metabolism and relationship with food, says Davis. Instead, experts recommend that you focus on creating lasting lifestyle changes and emphasizing the importance of eating consistent, balanced meals that incorporate high-fiber carbohydrates, lean proteins, and heart-healthy fats.

It is important to lose weight gradually (one to two pounds per week) for weight loss to be healthy and sustainable. Brigman also suggests breaking your goals into smaller, more attainable ones. “Achieving small goals helps to build confidence and encourages people to continue making lifestyle changes to move on to losing the next five pounds.” She also cautions against changing all your eating habits at once.

According to Brigman, safe weight-loss strategies include:

• Setting realistic and specific goals
• Making gradual changes
• Staying hydrated
• Getting enough sleep
• Prioritizing protein and fiber (25-30 grams per day)
• Being patient with your progress
• Engaging in physical activity you enjoy
• Focusing on fruits and veggies
• Practicing portion control
• Being mindful of your eating habits and emotions around food
• Developing coping strategies for your triggers
• Choosing nutrient-dense foods that you enjoy
• Enjoying your favorite indulgence foods occasionally rather than eliminating them entirely

While you need to be in a calorie deficit to lose weight, not eating enough calories can backfire, leading to weight gain or plateau. “The most supportive way to lose weight is to structure your meals with protein, healthy fats, and fiber. This combination will support your metabolism and hunger hormones,” says Sauceda.

Ways to incorporate oats into your diet

If you’re looking to benefit from oats, there are plenty of options that don’t require you to blend them with lime juice. By incorporating oats, which are incredibly versatile, in ways that you enjoy, you’re more likely to continue eating them. Try these ideas:

• Use oats (rather than bread crumbs) as a binding agent for meatballs or burgers
• Blend oats with dates and nut butter as a base for no-bake energy balls or bars
• Try a savory oatmeal dish like a nutritious risOATo
• Make overnight oats with fruit, chia seeds, almond milk, and Greek yogurt
• Make fiber-packed oatmeal muffins or breakfast cookies using oats, dried fruit, nuts, or seeds to add protein and fats
• Add oats and a frozen banana or some blueberries to your favorite smoothie recipe to bump up the soluble fiber content

Oats are not always gluten-free, so be sure to find a gluten-free variety if you have a sensitivity.

The bottom line

If you choose to include “Oatzempic” in your diet, experts recommend that you do so as part of a holistic approach to weight loss, which is best managed through individualized consultation with a registered dietitian nutritionist (RDN) or other healthcare provider. Further, if you have diabetes or a history of eating disorders, the use of “Oatzempic” may not be advisable.

It’s important to remember that no single food has magical weight loss properties. However, research supports the potential therapeutic benefits of oats, in general, for managing appetite, weight management, and lowering LDL cholesterol levels.