People are drinking “Oatzempic” for weight loss: Does it work?

While GLP-1 medications are highly effective, not everyone can afford them or wants to take a medication to lose weight. As a result, many people look for natural ways to lose weight. And people are equally curious if they can experience the benefits of GLP-1 medications and lower appetite without a prescription drug. This curiosity has inspired various mocktails that have gone viral on social media, like “natural Mounjaro,” the cortisol cocktail, and the pink salt drink. 

People are also turning to oats for a quick weight loss fix, in a drink social media has dubbed, “Oatzempic.” Its catchy name, as you’ve probably guessed, is a clever play on Ozempic, the wildly popular GLP-1 medication that can be prescribed off-label for weight loss. 

But, besides the name, Oatzempic and the medication are unrelated. 

• Ozempic is an FDA-approved medication for diabetes management that can also be prescribed off-label for weight loss. Wegovy is its weight-loss approved counterpart with the same active ingredient (semaglutide). 
• Oatzempic is an oats-based drink people say can help people lose weight through a combination of high-fiber oats and other “fat-burning” ingredients. 

Let’s dig a little deeper into the claims, break down the facts, and consult the experts to find out if this trendy “Oatzempic” drink lives up to the buzz. 

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Here’s our dietitian @Jessica Ball’s take on the “Oatzempic” trend, and if it will actually help you lose weight 👀 #dietitiansoftiktok #oatzempic #weightloss

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What is Oatzempic?

Oatzempic is a smoothie made with oats, water, and half a lime. It has nothing to do with the medication Ozempic and doesn’t provide the same benefits.

While oats are definitely good for you (we’ll get to that in a bit), Oatzempic isn’t some magic potion. It’s not going to melt away 40 pounds in two months like some social media posts claim or produce weight loss similar to GLP-1s. And there isn’t any scientific evidence to back it up.

How to make Oatzempic: The basic recipe 

Oatzempic is simply a mix of oats, lime juice, and water or almond milk. Most people drink in the morning to curb their appetite and fill themselves up. Here’s how it’s typically made: 

Ingredients

• 1/2 cup rolled oats
• 1 cup water or almond milk
• Juice from 1/2 lime

Instructions

• Place the oats, water, almond milk, and lime juice into a blender.
• Blend until the mixture is smooth and has a uniform consistency.
• Drink immediately, typically as a breakfast replacement.

Variations of the Oatzempic recipe 

Here are some additional ingredients people add to improve the flavor or add some more nutrients:  

• Spices: A dash of cinnamon, nutmeg, or other spices can improve the flavor. 
• Chia seeds: Every tablespoon of chia seeds adds 5 grams of fiber to the drink, slowing digestion and keeping you fuller for longer.
• Protein: Some people add a scoop of protein powder or Greek yogurt for protein.
• Ice: For a colder, smoothie-like texture, people add ice cubes before blending

Oatzempic and weight loss: Examining the facts

Here’s the deal: There’s no evidence that including Oatzempic in your diet will promote weight loss. In general, one single food or drink can’t replace healthy, balanced eating and moving more for long-term weight loss. And, a homemade beverage will never be as powerful as a well-researched and tested prescription medication. Let’s take a closer look at the claims—and the facts.

Claim 1: Drinking Oatzempic burns calories 

Verdict: False.

Any weight loss you see from drinking Oatzempic is likely due to the drink being a low-calorie meal replacement. This may help some people create a calorie deficit. It’s the simple math of consuming fewer calories than the body burns that ultimately leads to losing weight, not any magical property of the drink itself. 

“By swapping a higher-calorie breakfast or meal for this low-calorie mixture of oats, water, and lime, you’ll consume fewer calories,” explains Kayla Reynolds, NASM CPT, the Director of Knowledge, Learning, & Behavior at Noom. “But there are tastier and more balanced options. Try hot oatmeal with berries and  low-fat Greek yogurt for added protein and fiber, or opt for a veggie-packed omelet with a sprinkle of cheese for more protein, fiber, vitamins, and minerals.”

Claim 2: Oatzempic can help you feel fuller for longer

Verdict: Maybe.

People on social media claim Oatzempic helps them feel full, leading to weight loss. It’s true that oats have fiber, which can keep you feeling full and satisfied since it slows down digestion. They’re also high in vitamins and minerals like phosphorus, magnesium, and zinc. 

According to research, eating oats is linked to better blood sugar control, which can also help with increasing feelings of fullness. But you don’t need to drink them raw in a smoothie to reap the benefits. Eating oatmeal with a sprinkle of berries and nuts is a more flavorful way of increasing fiber in the morning. Or you could try this peaches and cream oatmeal smoothie, which incorporates raw oats and other nutritious foods like peaches and Greek yogurt.

Claim 3: Oatzempic can boost your metabolism first thing in the morning

Verdict: False.

It’s a common misconception that certain foods or drinks can “supercharge” your metabolism. While eating a nutritious, balanced breakfast can help you maintain steady energy through the day, the mix of ingredients in Oatzempic isn’t going to increase your calorie burn. 

The concept of “boosting” your metabolism significantly with a single ingredient or drink is a myth. A person’s metabolism is a complex process influenced by many factors, including age, genetics, muscle mass, hormones, and activity level. A balanced diet and regular exercise help support a healthy metabolism long-term.

Claim 4: Oatzempic is a good breakfast replacement

Verdict: There are better choices.

While Oatzempic provides some fiber and carbohydrates, it falls short as a complete meal replacement because it doesn’t have enough protein or healthy fats. A healthy breakfast should include a mix of macronutrients: carbohydrates, protein, fiber, and healthy fats. 

Most people agree that it also lacks flavor, so you might find yourself craving something tastier mid-morning. 

Claim 5: Natural methods like Oatzempic can replace GLP-1 medications

Verdict: False.

Ozempic® is a medication that is clinically proven to support weight loss by mimicking the GLP-1 hormone. It slows digestion, signals to your brain that you’re full, and lowers appetite. Oatzempic is an oat-based drink that may slow digestion slightly, keeping you fuller longer because of the dietary fiber. Research shows that dietary changes alone can’t match the weight loss effects of GLP-1 medications like Ozempic®. 

Is Oatzempic safe to try?

“For most people, sipping on an oat-based smoothie like Oatzempic is safe, but it might not be all that satisfying, and you could be missing out on key nutrients if you’re eating it as a meal replacement,” says Reynolds. “It’s low in protein and lacking healthy fats. While Oatzempic won’t boost weight loss, including oats at breakfast is a great way to add a boost of fiber and nutrients to your day,” she adds. 

Here’s a look at some of the benefits of adding oats to your day:

• Nutrient-dense: Oats provide essential minerals and vitamins like manganese, phosphorus, magnesium, copper, iron, zinc, and folate. These nutrients support various bodily functions, from bone health to immune system function.
• Fiber-rich: Oats are high in fiber, which helps keep you feeling full and satisfied. This can be especially helpful when you’re trying to manage your appetite and reduce overall calorie intake.
• Heart-healthy: Oats contain beta-glucan, a type of soluble fiber that’s been shown to help lower cholesterol levels.
• Low-calorie: When it comes to weight loss, oats can be a valuable tool. When cooked, they’re low in caloric density but high in volume, meaning you can eat a good amount while maintaining the calorie deficit you need to lose weight. 
• Blood sugar regulation: The beta-glucan in oats can also slow down the absorption of sugar into your bloodstream, potentially helping to manage blood sugar levels.
• Versatile and convenient: Oats can be prepared in many ways, making them an easy addition to your meals. You can enjoy them hot or cold, sweet or savory. 

How to incorporate oats into your diet for weight loss

Oats can be prepared in many ways, making them an easy addition to your meals. Here are some ideas:

• Oatmeal: Cook oats with water or milk on the stovetop or in the microwave. Add flavor with cinnamon, nutmeg, or vanilla, and top with fruits, Greek yogurt, nuts, or a drizzle of maple syrup.
• Overnight oats: Combine oats with milk or yogurt and let them soak overnight in the fridge. In the morning, add your favorite toppings, such as fruits, nuts, or honey.
• Smoothies: Blend oats into your smoothies for added thickness and nutrition.
• Granola: Bake oats with honey, nuts, and dried fruits for a crunchy snack or yogurt topping.
• Oat pancakes or waffles: For a wholesome breakfast option, use oats as a base for pancake or waffle batter.
• Oat muffins: Incorporate oats into muffin batter for extra fiber and texture.
• Energy bites: To make no-bake energy bites, combine oats with nut butter, honey, and mix-ins like chocolate chips or dried fruit.

The bottom line: Oats, not Oatzempic, are helpful for weight loss

Here’s the deal: There’s no evidence that including Oatzempic in your diet will promote weight loss. That said, oats are a nutritional powerhouse that can be part of a healthy diet.

Let’s break it down:

• Oatzempic ≠ Ozempic: The two sound similar, but they’re worlds apart. Ozempic is a medication that is clinically proven to support weight loss by slowing digestion and signaling to your brain that you’re full. Oatzempic is an oat drink that has no known impact on satiety, digestion, or weight loss.
• Oats = awesome: They’re packed with fiber, which keeps you feeling full and satisfied. They’re also loaded with vitamins and minerals and have been linked to better blood sugar control and heart health.
• Social media hype: Sure, some people on social media claim Oatzempic helps them feel full and lose weight. That could be due to the fiber in oats, which is known to help with appetite control. Or, it could be due to other healthy changes people who are drinking it are also making—conscious or not. But that doesn’t mean it’s a quick fix or will lead to weight loss on its own. And it’s certainly not a substitute for a healthy lifestyle.

Oats are a fantastic addition to your diet, but no single food on its own will lead to weight loss. Instead, a combination of eating a healthy, balanced diet, exercising regularly, and developing other healthy habits will.

If you’re looking for sustainable weight loss, we’re here to help. At Noom, we focus on the science of behavior change, not quick fixes or fad diets. Let’s ditch the hype and work together to achieve your goals the healthy way.

Note: Ozempic® is not FDA-approved to treat obesity or for weight loss.