Amidst TikTok diet trends like the Hot Pickle and Curd Challenge, a new and even more intolerable trend has emerged: “Oatzempic.”
While the name may be genius (oats and diet pills, but make it TikTok), the actual diet is far from it. Undeterred, many influencers promise that this liquid food is a powerful weight loss supplement, with some users claiming it can help them lose up to 40 pounds in just two months.
That’s why this is one trend you can rock.
What’s the Oatzempic TikTok Diet Trend?
Since the exact proportions vary from post to post, influencers recommend mixing an uninspiring mix of:
- oat flakes
- water
- Lemon or lime juice
This would amount to approximately 150-160 calories based on a 40 gram serving of dry oats.
From most posts, it seems that users will start their day with this drink and then continue eating normally, claiming that the oatmeal fills them up.
Does the Oatzempic Diet Trend Work?
There are some key factors that will affect the success – if you call short-term weight loss “success” – of this diet. As always, the basic principle underlying the success of any weight loss diet is an energy deficit, i.e. on average, you take in fewer calories than you burn.
When used as a meal replacement, the serving of oatmeal is likely to be a smaller portion than the meal it replaces, possibly reducing total daily caloric intake and promoting an energy deficit. However, this effect is not unique to this particular blend and can be achieved with other, more balanced food exchanges or simply by reducing portion sizes throughout the day.
The lack of protein in a drink advertised as a “meal replacement” should also be a major red flag. Adequate protein is not only vital for optimal health, but its consumption is strongly associated with weight loss.
It is also worth noting that most users who participate in the oatzempic trend seem to “enjoy” this diet drink along with an intermittent fasting regimen. With fasting windows ranging from 14-20 hours in which dieters will refrain from eating, oat advocates use the drink to break their fast. Although not necessarily suitable for all people, a systematic review published in Molecular and cellular biology I have found that intermittent fasting can be an effective weight loss tool on its own. No beige drinks needed.
The tender mix’s main ingredient, oats, are also classified as a “high satiety food”, meaning they are likely to keep you full for longer due to their high volume and fiber content, despite being low in calories . The high water content of the oat drink also contributes to this strong satiety effect.
But oats for weight loss are nothing new. Various studies included in a review published in Current Nutrition Reports have shown the benefits of adding oats to our diet for weight management and appetite regulation. But there is no mention of mixing them into an unappetizing drink to reap the benefits. You can still enjoy oats in a porridge, smoothie or whatever form you like.
As for the extra lemon or lime juice? It is probably not necessary or helpful for weight loss, as there is no scientific evidence to support the efficacy of lemon or lime juice alone. Plus, unless you like adding sour flavor to your breakfast, this will probably just ruin your meal.
Why is it compared to Ozempic?
The weight loss drug Ozempic works to lower fasting and postprandial blood sugar by stimulating insulin secretion. This is designed to help reduce appetite and manage overall food intake to reach this important calorie deficit.
Perhaps the comparisons between oats and Ozempic are made because the soluble fiber in oats is associated with increased secretion of the hormone GLP-1, which promotes a similar effect to Ozempic. However, one study indicated that while oats reduced appetite and benefited postprandial blood sugar levels, they did not increase plasma GLP-1 secretion. So this trend seems to be missing the mark on this one.
More likely than not, though, the name is simply a pithy-sounding play on words, a comment on the drink’s purported appetite-suppressing effects, and an attempt to cash in on the drug’s meteoric rise in popularity.
The verdict
Although the main characteristics of the diet and its “successful effects” may sound promising, this does not mean that it is recommended. Meal replacement diets and TikTok trends don’t do much to promote long-term behavior change or encourage healthy eating habits. If, after the “diet” is over, you return to your usual eating habits, it is likely that the weight lost will be regained. Meal replacement diets themselves are generally reserved as an intervention and undertaken in a clinical setting, with adequate support from a dietitian and guidance on long-term lifestyle changes.
Honestly, the stomach-filling effect of an oatmeal drink can be achieved simply by including oats in your diet, so it’s a tough one for us. If you’re looking to increase satiety levels in your diet to make energy-deficit eating more manageable and sustainable, consider focusing on:
- Include enough fiber in your diet, 30 grams a day should do the trick. You can achieve this by including oats, other grains and plenty of vegetables and fruits.
- Balanced meals including sufficient protein. As a general rule of thumb, 1.6-2 grams of protein per pound of body weight should be sufficient to support weight loss goals.
- A meal schedule that supports your appetite levels. This will be very individual, you may prefer to stick to a fasting window or others may prefer more frequent meals throughout the day. Do what suits you and your appetite levels.
- Check out our list of filling foods here. These are all foods that fill you up, are rich in nutrients, and are low in calories per volume.
The survey
Check out the following links for further reading on the research cited in this article.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a postgraduate diploma in sports nutrition and before joining Men’s Health, she was a nutritionist, fitness writer and personal trainer with over 5,000 hours of training on the gym floor. Kate has a keen interest in volunteering at animal shelters and when she’s not lifting weights in her garden, she can be found walking her rescue dog.
