Another season, another weight loss trend.
If you’ve been scrolling through TikTok lately, you might have stumbled upon the latest viral trend: Oatzempic.
This oat-based drink is being hailed as a miracle weight loss solution, promising quick results with minimal effort. But before you jump on the bandwagon, let’s break down what Oatzempic really is, whether it works, and if it’s something you should try.
What is Oatzempic?
Oatzempic is a catchy name for a simple blended drink made from a half-cup of rolled oats, one cup of water, a dash of cinnamon, and a squeeze of lime juice. The name cleverly combines “oats” and “Ozempic,” a diabetes medication known to regulate blood sugar and curb appetite, leading to weight loss.
However, let’s be clear: Oatzempic has no affiliation with the medication Ozempic. It’s just a smoothie made from ingredients you likely already have in your kitchen.
Does Oatzempic Work for Weight Loss?
The hype around Oatzempic centres on its potential to aid in weight loss. Some TikTok users claim that drinking it daily keeps them full longer, which isn’t surprising given the high fibre content of oats. The beta-glucan fibre in oats can positively impact hormones that regulate hunger and appetite, potentially aiding in long-term weight management.
At about 140 calories per serving, Oatzempic is lower in calories than many snacks.
Consuming it as a meal replacement might create a calorie deficit, which could lead to weight loss. However, drastically cutting calories often leads to extreme hunger and overeating later, which can hinder weight loss efforts.
The Safe Way to Lose Weight
While losing 9 kilos in one month sounds appealing, it’s very extreme and definitely not recommended. According to my experience in practice, but also to the Centers for Disease Control and Prevention (CDC), gradual weight loss—about 0.5 to 1 kilo per week—is more sustainable and much healthier for your physical and mental health. Aiming to lose around 2 kilos per month is a realistic and safe goal. That way, you are way more likely to keep the weight off, maintaining the results for the long term, and not just for the season.
No magic drink or food and no TikTok trick will make you shed kilos overnight. Sustainable weight loss involves making small, consistent changes to your diet and exercise routine over time.
Should You Try Oatzempic?
As a clinical and behavioural nutritionist, I recommend incorporating oats into your diet—they’re a fantastic: a delicious and affordable source of fibre and nutrients. Eating oats can help lower cholesterol levels and keep you feeling full longer, supporting your weight loss journey.
But instead of blending oats with water and lime juice (which would make a pretty bland, tasteless drink, that you would drink kind of forcefully), why not enjoy a hearty bowl of overnight oats? Chewing your food can increase satiety and satisfaction, making it a more enjoyable and effective way to consume your oats. You can add a sprinkle of chia seeds and a handful of blueberries to increase the nutrient profile. And even better, you can add a good quality protein supplement to slow the sugar spike that carbs alone may cause in your body (especially if you’re at risk of developing diabetes).
And if you really need a quick shake due to being poor in time, you can still have a delicious and nutritious smoothie containing: the same amount of oats and water, some berries or banana, a protein supplement, cinnamon and a teaspoon of nut butter for added good fats and flavour.
This is a much more enjoyable and delicious way of consuming oats, filling your body with nutrients, fibre and protein, which will keep you full for longer and assist with weight loss in the long run.
If consumed as part of a well balanced diet, oats can be beneficial to everyone*, whether you’re looking at losing weight, going through perimenopause or menopause, trying to lower your cholesterol levels, etc.
*just make sure you get oats that have been tested for gluten if you have gluten-related concerns.
Oats based diet for quicker results?
Our body thrives with variety – the more different foods you eat, the better!
It is ok to have an oat-based meal once a day, however, it is not safe to live off oats until you lose the weight you want to get rid of.
Final Thoughts
Oatzempic may be a fun and trendy drink, but it’s not a miracle weight loss solution.
Sustainable weight loss comes from consistent, healthy habits. Here are a few tips to keep in mind:
**Balanced Diet:** Focus on including a variety of foods in your diet. Aim for a balance of macronutrients – proteins, fats, and carbohydrates – and plenty of fruits and vegetables.
**Regular Exercise:** Find physical activities you enjoy and make them a regular part of your routine. Consistency is key.
**Mindful Eating:** Pay attention to your hunger cues and eat slowly to allow your body to signal when it’s full. Avoid distractions while eating to fully enjoy your meals.
And don’t forget that sleep and stress management are also part of the plan!
Remember, the journey to a healthier you is a marathon, not a sprint. Small, consistent changes over time lead to lasting results.
👉🏼 Stay empowered and nourished, and let’s break free from the diet cycle together!
With care,
Mariana Franco ❤️
