Ozempic, also known by its generic name semaglutide, is a medication originally developed to manage blood sugar levels in individuals with type 2 diabetes. It has gained significant popularity for its secondary benefit of aiding in rapid weight loss.
Ozempic works by mimicking the GLP-1 hormone, which regulates appetite and slows digestion, helping individuals feel full longer and eat less. This drug has shown impressive results, with studies indicating that, combined with lifestyle interventions, users can lose up to 15 percent of their body weight over 68 weeks when combined with lifestyle interventions.
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Many Americans, approximately 15.5 million according to a 2024 Gallup Poll, are turning to Ozempic and other drugs in this category to lose weight quickly. But at $1,000 per month, and with emerging evidence of adverse side effects and unknown long-term outcomes, some are still considering other weight-loss methods.
On TikTok, a catchy “Oat-Zempic” has emerged as a popular weight loss method, with users blending oats, water, and lime juice into a drink they claim can mimic the effects of Ozempic.
This homemade concoction is celebrated for its purported ability to promote satiety and aid in weight loss. But is the “Oat-Zempic” trend a fact or fiction? We turned to nutrition experts to find out.
The benefits of Oat-Zempic
Can drinking Oat-Zempic aid in rapid weight loss? Yes and no.
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Oats are known for their high fiber content, particularly beta-glucan, which promotes a feeling of fullness, Krutika Nanavati, a Registered Nutritionist and Dietician with Nutrition Society New Zealand explains.
“Oats are a valuable source of dietary fiber, which promotes satiety and can aid in weight management,” Nanavati tells VegNews. “Due to their complex carbohydrates, they also provide sustained energy.”
“Adding lime juice offers a refreshing touch and some vitamin C, but its impact on weight loss is minimal,” she adds.
Lauren Mahesri, a Registered Dietitian Nutritionist, who specializes in metabolic syndrome, notes that the ingredients in Oat-Zempic are safe and straightforward.
“Unlike most health trends, Oat-Zempic has safe and whole food ingredients,” Mahesri tells VegNews. “There is no suspicious ‘proprietary blend’ of unknown supplements like most health-claiming powders.”
Jennie Stanford, MD, an Obesity Medicine Physician and medical contributor for Drugwatch, likens the Oat-Zempic trend to eating a bowl of oatmeal with lime and cinnamon, with the only difference being that the oats are consumed raw.
“While oatmeal has been shown to help maintain a healthy weight, due to its high content of dietary fiber, specifically beta-glucan, which promotes satiety, or fullness,” Stanford tells VegNews. “Over time, this increased fullness may lead to decreased overall caloric intake, which promotes weight loss.”
“Oats may help lower cholesterol and thus reduce the risk of cardiovascular disease,” the doctor says. “They may also help control blood sugar in some people.”
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However, Stanford warns that because oats are in the medium range on the glycemic index, consuming Oat-Zempic might actually lead to blood glucose and insulin spikes for some. To control these potential spikes, Stanford recommends consuming oats together with fat and protein.
“Interestingly, the body is able to metabolize quick-cooking oats slightly faster than oats that are less processed, which makes quick-cooking oats higher on the glycemic index and more prone to insulin spikes,” Stanford says. “Weight loss is unlikely if insulin levels are chronically elevated.”
Oat-Zempic is not Ozempic
One of the main criticisms of the Oat-Zempic trend is the misleading comparison to Ozempic. Stanford points out that while oats can help with satiety, Oat-Zempic is not the end-all-be-all solution to rapid weight loss.
“Oats can have their place in a healthy diet and even a diet plan for weight loss,” Stanford says. “However, they are not a magic ingredient that will produce the degree of weight loss seen with glucagon-like peptide-1 receptor agonists, such as semaglutide (Ozempic).”
That’s because Ozempic works by mimicking a hormone that regulates hunger and blood sugar, a complex mechanism that oats cannot replicate.
To reiterate Stanford’s point, Brandy Winfree Root, a Registered Dietitian, warns that consuming raw oats blended with water can cause blood sugar spikes.
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“It can definitely make us feel full, but it may also cause a blood sugar spike and certainly doesn’t promote weight loss,” Winfree Root tells VegNews.
From a practical perspective, Michael O. McKinney, MD, explains that fad diets often lack long-term sustainability. “It is important to be cautious when considering any fad diet,” McKinney tells VegNews. “As much as plant-based diets generally improve well-being, depending exclusively on one particular food or drink like ‘Oat-Zempic’ can lead to nutrient deficiencies otherwise found in a balanced diet.”
“Additionally, individual reactions toward such eating schemes can differ vastly; some people may get digestive upsets or malnutrition without proper additional food sources,” McKinney says.
Lesley Kumar, a Nutrition Consultant at Ringside24, adds that no single drink or food can magically shed pounds. “Anything that becomes viral on TikTok need not necessarily benefit people,” Kumar tells VegNews. “Sustainable weight loss involves gradual changes in diet and exercise.”
Expert tips for weight loss
So is Oat-Zempic fact or fiction? Jerry Friedman, DDS, an oral surgeon at North Jersey Oral & Maxillofacial Surgery, is leaning toward the latter.
“Things like this ‘Oat-Zempic’ drink that trend on social media almost always end up being fads,” Friedman tells VegNews.
“People either discover that they don’t work, or they don’t work as fast as people want, so these trends die out even more quickly than they come onto the scene,” Friedman says.
What then is the key to effective and sustainable weight loss? It lies in adopting a holistic approach that incorporates a variety of nutritious foods and healthy lifestyle changes.
1Gradual weight loss
The experts we consulted all agree that a gradual and sustainable approach to weight loss is the most effective. Kumar advises aiming for a weight loss of approximately one to two pounds per week.
“Oat-Zempic is not a harmful trend, but nobody should take it seriously,” Kumar says. “It is best used as part of a well-balanced nutritious diet rather than a crash diet.”
She emphasizes the importance of nutrient-dense foods, physical activity, and setting realistic goals.
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2Incorporating plant-based foods
Stanford recommends focusing on a variety of plant-based foods for weight management. She suggests including high-fiber fruits, vegetables, and whole grains like oats, nuts, seeds, and legumes.
“Plant-based foods can play a significant role in weight loss,” Stanford says. “Focusing on whole, real, plant-based foods as part of an anti-inflammatory diet can provide not only vital nutrients but also foods that help promote a healthy weight.”
To achieve effective weight management and overall health, Stanford emphasizes a focus on a balanced diet that includes adequate protein intake with essential amino acids, nutrient-dense foods, and healthy fats such as omega-3s.
Additionally, she suggests avoiding processed foods that are often pro-inflammatory and lack vital nutrients.
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3 Consulting nutrition experts
Given the variation in individual diet and lifestyle—not to mention genetic composition—Nanavati stresses the importance of consulting with registered dietitians or nutritionists to create personalized weight loss plans.
“We registered nutritionists can create a personalized weight-loss plan that considers your needs and medical history,” Nanavati says. “We can also address any underlying conditions that might hinder weight loss efforts.”
Personalized plans are essential for effective and safe weight management, ensuring all health aspects are considered
“While potentially refreshing, the Oat-Zempic drink is not a substitute for a balanced diet and proper medical advice,” Nanavati says. “You can start a safe and effective weight-loss journey by including various plant-based foods, prioritizing sustainable changes, and consulting a proper nutritionist or doctor.”
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Anna Starostinetskaya is the Senior News Editor at VegNews and is always keeping an eye on all things vegan in her home city of San Francisco, CA and everywhere else.
