Oatzempic Diet

The diabetes medication Ozempic^® (semaglutide) has gained significant attention lately.

People are talking about it for two main reasons: it’s effective for weight loss (and can be prescribed off label for this purpose at the discretion of a healthcare provider), and it’s expensive (and not always covered by insurance).

These two facts have many people seeking less costly options. Enter Oatzempic.

Unfortunately, the Oatzempic trend is a far cry from using actual weight loss medications, and it may not be effective for the reasons people say it is.

Oatzempic is a social media trend that originated with TikTok users.

It involves making a blended oat drink — ½ cup oats, one cup of water, and juice from half of a lime — and using it as a meal replacement.

According to some of its advocates, this is as effective for weight loss as using Ozempic. Science doesn’t back up that assertion, but that hasn’t stopped the trend from exploding online, with groups for Oatzempic challenges and camaraderie over the concoction.

The story people tell about why Oatzempic supports weight loss is that oats are rich in beta-glucans, a soluble fiber that promotes satiety.

While this may be true about beta-glucans, replacing a meal with a blended oat beverage — including the Oatzempic touted on TikTok — likely promotes weight loss because it creates a calorie deficit.

A calorie deficit is the foundation of weight loss. It means you’re regularly consuming fewer calories than your body needs to maintain its current weight, which leads to weight loss over time.

On a 2,000-calorie diet, let’s say each meal is around 500 calories with 250-calorie snacks in between. A glass of Oatzempic might contribute around 140 calories, leaving you with about a 350-calorie deficit per day if you replace one meal with that.

So, sure, Oatzempic can help you lose weight, but that doesn’t mean it’s the most effective option or truly beneficial for your health.

If Ozempic and Oatzempic aren’t the same thing whatsoever, why the name?

Honestly, they’re just seizing an opportunity. GLP-1s like Ozempic are increasingly popular, which means searching for alternatives — particularly cheaper alternatives — has become more popular as well.

Oats are frequently recommended as a weight-loss food, so it makes sense that people are bringing together food that can help you manage your weight with the popularity of Ozempic to create a TikTok trend.

But Ozempic and oats support weight loss in different ways, which we’ve detailed next.

How Ozempic Works

Ozempic mimics the action of the glucagon-like peptide-1 (GLP-1) hormone, which your intestines release when you eat to help regulate appetite and food intake.

It binds to GLP-1 receptors in your brain, which makes you feel full. This leads to lower food intake and supports weight loss.

Ozempic also slows gastric emptying, so food stays in your stomach longer, further contributing to feelings of fullness.

Does Oatmeal Help You Lose Weight?

Will oatmeal help you lose weight? You might have noticed that oatmeal is often at the top of the list of healthy breakfast options if you’re searching for the best foods to support weight loss.

That’s because a bowl of oatmeal is naturally high in fiber and helps promote satiety. Top it with berries or nut butter, and you have a well-rounded, satisfying meal.

The beta-glucans in oats slow digestion, stabilize blood sugar levels, and curb appetite. They may also promote the production of short-chain fatty acids, which may support weight loss.

Plus, oatmeal and weight loss go together because oatmeal is nutrient-dense, providing essential vitamins, minerals, and antioxidants with relatively few calories.

Listen, you can drink blended oat water until your heart’s content — there are worse options.

However, this isn’t the same as taking Ozempic, and no one thing can replace a holistically healthy lifestyle for sustainable weight management.

Instead, we encourage a multifaceted approach focusing on the areas below.

Boost Your Nutrition

Nutrition can either support or hinder health and weight loss goals.

For best results, prioritize minimally processed foods like fruits, vegetables, nuts, seeds, legumes, and whole grains — yes, like oats.

If blended oat water isn’t your thing, consider oatmeal. Try making oats with non-dairy soy milk versus water for extra creaminess and protein. Mix in a dollop of almond butter for healthy fats and top it with blueberries and hemp seeds for additional fiber and antioxidants.

Alternatively, make overnight oats in a mason jar to grab in the morning.

While boosting your diet’s nutritional value, try to reduce ultra-processed convenience items (like soda, pastries, frozen dinners, and fast food). These are often high in calories, added sugar, sodium, and saturated fat.

Get Better Sleep

Sleep is your time to rest, rejuvenate, and repair. It’s also an essential component of weight management.

Dysregulated sleep is associated with a higher risk of obesity and related conditions. Sleep deprivation can throw appetite-regulating hormones out of whack and promote unhealthy cravings.

Experts recommend seven to nine hours per night. If this sounds like a stretch, try these tips:

• Create a consistent sleep-wake schedule.

• Make a sleep-promoting environment with cozy bedding and calming colors.

• Avoid caffeine, alcohol, heavy meals, technology, and intense exercise right before bed, as these can make it harder to fall asleep.

Move Your Body More

Exercise is necessary for achieving and maintaining a healthy weight. If you’re not already leading an active lifestyle, you can start by pursuing daily movement instead of an intense exercise program.

Explore activities you enjoy. You might switch between swimming, playing pickleball, attending a group fitness class, tagging along to the gym with a friend, jogging with your dog, or lifting weights.

For weight loss, experts recommend 225 to 420 minutes (approximately four to seven hours) of weekly exercise, including resistance training at least twice weekly.

Consider Actual Weight Loss Medications

If lifestyle alone isn’t enough to tip the scale, many people find success by adding weight loss medication to their healthy routine.

In addition to Ozempic and other GLP-1s, common options include:

• Topiramate: This anti-seizure medication can support weight loss by altering taste perception, reducing appetite, and interacting with neurotransmitters like gamma-aminobutyric acid (GABA).

• Metformin: Metformin, a type 2 diabetes drug, can support healthy weight loss by reducing appetite.

• Contrave^®: Contrave promotes weight loss by combining two medications to reduce appetite and control cravings. Naltrexone (for alcohol and opioid dependence) modulates the reward system in the brain, diminishing pleasure associated with eating. At the same time, bupropion (an antidepressant) enhances the activity of neurotransmitters that curb appetite.

Not everyone is a good candidate for weight loss medications. If you don’t already work with a medical professional, find a dietitian or connect with a Hers-affiliated licensed provider by taking our free assessment here.

You can absolutely use oatmeal as part of your weight loss journey, but you don’t have to down oats in liquid form to reap their benefits. And while eating or drinking oats might help with weight loss, you’re unlikely to reach your weight loss goals by just increasing your oat intake.

• Oatzempic is a passing trend. Oatzempic isn’t an evidence-based weight loss approach; it’s a social media trend. It will have its day in the sun until the next thing.

• Oats are not GLP-1s. Blending oats into oblivion isn’t the same as using a weight loss medication. However, doing so could help you achieve a calorie deficit.

• Weight loss diets need to be sustainable. Your weight loss journey is personal and should be something you can continue long-term without feeling deprived. Rather than placing your bets with Oatzempic, focus on nutrient density and variety.

Don’t get distracted by weight loss fads and persuasive social media personalities. If you enjoy drinking your oats blended, go for it, but don’t get sucked into crazes that fall short of science.