The Oatzempic Diet Is Going Viral, but Does It Work? Here’s How To Tap Real Weight Loss Benefits
While the diet itself may be a fad with hyped up claims, experts say oats really do quash cravings
We’ve seen enough tricks on social media claiming to help us lose weight fast or trim inches instantly that we know to be wary. Even so, the more people singing praises of a trend, the harder it is to not listen. The latest case: The “Oatzempic diet.” Named as a play on the weight loss drug Ozempic, it’s the diet hack sweeping TikTok. So we spoke with experts to get the real skinny on this trend and to see if it has any merits.
What is the Oatzempic diet?
According to TikTok, the Oatzempic diet involves blending oats, water, lime juice and cinnamon and drinking it twice a day. Posters claim that doing so can help you lose up to 40 pounds in two months. Check out the video below to see the trend.
If that flavor combo sounds unpleasant and the promised results seem a little far-fetched, you’re not wrong. Lime juice and cinnamon aren’t magic weight loss aids. But there it turns out there is one ingredient in the Oatzempic diet drink that can help you shed unwanted pounds safely.
“The Oatzempic diet TikTok trend may sound a bit quirky, but including oats in some form in your daily diet can actually be beneficial for weight management,” says functional medicine physician Shivani Amin, MD. “While blending oats with water, lime juice and cinnamon might not magically cause significant weight loss, particularly up to 40 pounds in two months as the TikToker claimed, oats are indeed a healthy food choice for those looking to lose weight.”
Related: Your Guide to Ozempic and the New Weight-Loss Drugs: Top Experts + Real Women Tell All
The Oatzempic diet: How oats aid weight loss
The “Oatzempic diet” isn’t just a play on words. Oats can work in a similar way to the weight loss drug Ozempic, which goes by the generic name semaglutide. Semaglutide mimics GLP-1, a natural hormone your body makes in response to eating. “GLP-1 is involved in regulating insulin secretion, appetite and overall glucose metabolism,” explains Brooke Baird, RDN, LD, owner of Simply Divine Nutrition.
Levels of GLP-1 increase more in response to certain foods. And those that contain certain types of fiber can help increase it the most. “Beta-glucan is a type of soluble fiber found in oats that has been shown to have various health benefits, including increasing the body’s production of GLP-1,” says Baird.
“When beta-glucan from oats is ingested, it forms a gel-like substance in the gut, slowing down the digestion and absorption of carbohydrates,” Baird explains. “This slow release of glucose into the bloodstream helps stabilize blood sugar levels. It can also lead to increased production of GLP-1. Therefore, incorporating beta-glucan-rich foods like oats into your diet can potentially have a similar effect as Ozempic.” (On Ozempic but struggling to shed pounds? Find out why you’re not losing weight on semaglutide.)
Oats quash cravings
“Oats are rich in fiber, specifically soluble fiber, which can help you feel full longer,” adds Dr. Amin. “This can reduce the urge to snack between meals, which in turn can support weight loss efforts.”
Indeed, a review in Critical Reviews in Food Science and Nutrition found that people who consume beta-glucan as part of a diet that’s not calorie-restricted tend to see reductions in body weight, body mass index (BMI) and body fat. In addition to boosting satiety, beta-glucan slows the movement of food through the GI system. It also increases the levels of good bacteria in the gut. This, in turn, increases their output of weight loss-promoting short chain fatty acids. (Discover more health benefits of beta-glucan.)
Another way oats promote satiety is through their effect on blood sugar levels. “Oats have a low glycemic index, meaning they do not cause rapid blood sugar level spikes, which will help regulate appetite and reduce cravings,” Baird says.
What’s more, a review in BMJ Open Diabetes Research & Care confirmed eating oats daily lowers fasting glucose levels, post-meal blood glucose levels and markers of insulin resistance. That means they help keep blood sugar levels steady, preventing the spikes and dips that may cause you to reach for fatty or sugary snacks.
Can you eat oats every day?
The Oatzempic diet trend encourages people to eat (well, drink) oats twice a day to lose weight. While this is generally safe, it’s important to listen to your body. “Consuming oats multiple times a day could lead to excessive fiber intake, which might cause gastrointestinal discomfort such as bloating and gas,” Dr. Amin says. This is especially true if you go from having a relatively low fiber intake to quickly and drastically increasing the amount you’re eating.
It’s also worth noting that if you’re eating oats multiple times a day, you’re missing out on chances to enjoy other nutrient-rich foods. “It’s important to ensure dietary diversity to obtain a range of nutrients from other foods as well,” notes Dr. Amin.
One serving of oats is ½ cup of dry oats, or how much you’d eat if you were having them for a meal. A serving of oats provides 4 grams of fiber. That’s about 15% of the recommended daily value of 21 grams for women over 50. So while two servings of oats plus an oat energy bar or two won’t go over healthy fiber recommendations, for example, it might mean you’re missing out on opportunities to eat other nutritious whole grains.
Ditch the Oatzempic diet & try these oat recipes instead
Looking for some tasty ways to incorporate oats into your daily diet without resorting to the fad Oatzempic diet trend? Here are three of our experts’ favorite ways to enjoy them.
1. Overnight oats
“Overnight oats with a mix of chia seeds, almond milk and berries are a great start to the day,” says Dr. Amin. To do: Mix ½ cup old-fashioned oats, ½ cup almond milk and 1 tsp. of chia seeds in a lidded container. Stir or shake to combine well, then refrigerate overnight. Top with ¼ cup of your favorite berries before enjoying.
Related: Nutritionists: The Prep Shortcut That Makes Oats 4 Times Healthier & Tastes Great Too!
2. Homemade energy bars
“I love creating homemade energy bars with oats because they make for the perfect quick and healthy snack on the go,” says Baird. “All you need to do is combine oats with your favorite nut butter, honey and add your favorite mix-ins such as dried fruit, coconut shreds or chocolate chips.”
To do: Combine 2 cups old-fashioned oats, ⅔ cup of your favorite nut butter and ½ cup honey or maple syrup in a bowl. Then, sprinkle in any mix-ins you like. Spread the mixture into a greased 8” or 9″ square pan and refrigerate until firm. Cut into bars and serve or store.
If you love energy bars, you’ll love using oats in homemade protein bars, too.
3. Hot steel-cut oats
“For a warming meal, I like steel-cut oats cooked with cinnamon and a touch of maple syrup, topped with sliced apples and walnuts,” Dr. Amin shares. While steel-cut oats take longer to cook than instant or old-fashioned oats since they’re not recommended to cook in the microwave, the result is much creamier.
To do: Cook steel-cut oats on the stove according to the package instructions, adding a pinch of cinnamon during cooking. Drizzle with maple syrup and top with apples and walnuts (or your favorite fruit and nuts) before serving.
Beyond the Oatzempic diet: More benefits of oats
Enjoying oats won’t just help you lose weight — they deliver other perks as well. Here’s how they can boost your health:
1. Oats lower cholesterol
“Oats contain a type of soluble fiber that can help lower LDL cholesterol levels,” says Baird. That’s the beta-glucan again, which has been found to reduce total cholesterol and triglyceride levels. Plus, it lowers inflammation induced by a high-cholesterol diet, according to a study in the International Journal of Molecular Medicine.
2. Oats aid digestion
If you’ve ever tried to up your fiber intake to eliminate GI woes, oats will do the trick. “Oats are a great source of fiber, which helps promote healthy digestion and prevent constipation,” Baird says. And by aiding digestion, you’ll also outsmart pesky bouts of bloating, too.
3. Oats smooth and soften skin
Oats aren’t just for snacking! When applied topically, colloidal oatmeal or colloidal oat extract can soothe skin. “They can also support skin health due to their anti-inflammatory and soothing properties, which is why colloidal oatmeal is often used in skincare products,” explains Dr. Amin.
More tasty dietary tweaks that can boost weight loss:
Top Doc Calls Resistant Starch a ‘Game Changer’ — Here’s How It Boosts Weight Loss
“I Lost 130 lbs at Age 53!” — Here’s the Protein Combo That Builds Muscle + Boosts Weight Loss
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
