BLOG

The “oatzempic” diet, a trending weight loss regimen popularized on TikTok, claims to be a cost-effective, simple and non-pharmacological alternative to Ozempic, a highly effective prescription medication used for managing type 2 diabetes and, off-label, for weight loss. Honestly, this claim is so misleading that I was hesitant to even address it here. On the other hand, it is a good example to call out the grotesque misinformation in the health and wellness space that is often being promoted in social media.

“…the post dieting weight exceeds the weight at the beginning of the intervention.”

It is important to note that attempting to lose weight by changing your diet alone without other lifestyle modifications has repeatedly been shown not to be very effective in the long-term, no matter what diet somebody choses. One meta-analysis published in 2020 in the British Medical Journal looked at data from over 100 past studies on various diets and weight loss, and found that while people tended to lose weight on all kinds of diets in the first six months, that weight typically came back by the 12-month mark. In the great majority of weight loss diets, not only does the person regain their original weight but they show the so-called Yo-yo effect, which means the post dieting weight exceeds the weight at the beginning of the intervention.

In addition to the various diet approaches, the medical system has come up with many different strategies to overcome the resilience of the body weight control, including gastric surgeries, intragastric balloon placements, various pharmacological and an intermittent fasting regimen. Sadly, with very few exceptions, none of these interventions resulted in the desired sustained weight loss.

The promoters of this latest weight loss “hack” suggest that users could lose up to 40 pounds in two months with just this diet change. The “diet” involves consuming an oat-based “smoothie” made from 1/2 cup of oats blended with a cup of water, some added cinnamon or optional flavorings, and approximately a tablespoon of lime juice, typically consumed as the first meal of the day. A related and equally misleading weight loss fad is called “ricezempic,” which involves drinking water soaked with rice as a purported weight loss aid.

“…will help decrease your appetite, supposedly due to the fiber content…”

The creator who popularized the trend started the “30 Day Oatzempic Challenge,” which involves drinking the concoction every day for a month in an effort to aid weight loss. The idea behind the recommendation is that starting your day with this “breakfast” will help decrease your appetite, supposedly due to the fiber content when using this ‘recipe’ as a breakfast replacement.

Why are people comparing soggy oats and lime juice to Ozempic? Based on current evidence, Ozempic and related medications exert their effect by stimulating so called GLP-1 receptors in the gut and in the brain resulting in significant slowing of transit of food through the gastrointestinal tract resulting in a sense of fullness and satiety which has been shown in randomized controlled trials to be highly effective in sustained weight loss.

Due to their health benefits, such as lowering blood sugar and cholesterol levels, oats have gained popularity as a health food. Oat contains both soluble and insoluble fiber. The main rationale behind the oatzempic trend is that oats contain the insoluble fiber beta-glucan which turns into a gel-like substance in the digestive tract, slowing down digestion and increasing feelings of fullness. The recommended ½ cup (40 grams) of raw oats provide 154 calories and contain 4 grams of fiber, a small fraction of the current dietary recommendations of 25-30 grams per day.

Even if you were able to maintain the discipline for 40 days swapping your usual breakfast for a tasteless sour mix of oats with lime juice, and are able to prevent compensatory calorie intake during the rest of the day, there’s no reason to believe that you will have any magical weight loss powers.

“…likely results from substituting a higher caloric breakfast, not from the drink itself…”

Tens of thousands of people who chose their regular oatmeal for breakfast can probably attest that they never experienced a significant weight loss with it. The claimed weight loss achieved with “Oatzempic” likely results from substituting a higher caloric breakfast, not from the drink itself, as it is not a balanced meal and contains minimal protein, healthy fats, and other essential nutrients

In summary, while oats can contribute positively to a healthy diet, they are not a substitute for effective weight-loss medications such as GLP-1 agonists, and should not be viewed as a miracle solution for weight loss. Like many other trending quick fixes for complex and treatment-resistant health problems like obesity or type 2 diabetes, eating an oat-based smoothie blended with lime juice suggesting it will result in sustainable weight loss is a reflection of how superficial and ridiculous many social media dietary advices have become. It only takes a social media influencer spreading the word without any objective evidence, and his or her followers will eagerly jump on the bandwagon to post their own remarkable success.

Individuals seeking to manage their weight or diabetes should focus on evidence-based, sustainable lifestyle changes including dietary practices, regular exercise and consult healthcare professionals for guidance.