Anyone who spends more time on social media may have seen videos of people crushing oats and mixing them with water or juice – calling it “oatzempic”. But is this a good alternative to weight loss medications?
The name “oatzempic” is an allusion to Ozempic, a prescription medication used mainly to treat type 2 diabetes and which also suppresses appetite.
Videos of the oatzempic drink generally promise easy weight loss, an effortless feeling of satiety and a “natural alternative” to medication.
But is oatzempic supported by science? The short answer is no – and an article published in helps explain why.
What exactly is oatzempic?
There is no standard recipe for oatzempic, but most videos show people grinding one to two tablespoons of oat flakes with a glass of water. Others add lemon or lime juice, cinnamon or soak the oats beforehand.
The suggested benefit is that drinking the mixture creates a feeling of fullness and reduces appetite.
Some videos on TikTok recommend consuming oatzempic instead of breakfast. Others say to drink it as a mid-afternoon snack to avoid overeating later in the day.
@cookingwithdylon Trying this again since tiktok keeps blocking my video. The viral OAT-ZEMPIC WEIGHT LOSS DRINK. I’ve been seeing this all over my fyp. Let’s see how it works! 1/2 cup oats, 1 cup water, and the juice of 1/2 a lime. Blend and enjoy! #fyp #viraltiktok #viral ♬ original sound – Dylon
What happens when you consume oatzempic?
Many users on social media report feeling fuller after drinking oatzempic, which is not surprising.
Oats are rich in beta-glucan, a type of soluble fiber that forms a gel-like substance when mixed with water. This slows down digestion, which helps you feel full.
There is good evidence that diets rich in viscous soluble fiber (such as that from oats) modestly improve appetite control, reduce spikes in blood glucose (blood sugar) after meals, and help regulate cholesterol.
However, oats are not the only source of viscous soluble fiber. Foods like apples, citrus fruits, linseeds, barley and legumes (beans, lentils) also provide soluble fiber that forms gels in the intestine and has similar effects in promoting satiety, as well as improving overall health.
Therefore, the claim that oats can help people feel full is well founded. But feeling full is not the same as achieving significant or sustainable weight loss.
Long-term weight management requires a balanced diet and physical activity — instead of relying solely on the feeling of satiety.
Has oatzempic been tested for weight loss?
No. There are no scientific studies that analyze the “oatzempic drink” with regard to weight loss, appetite control or other health outcomes. There is no official recipe, no recommended amount, no long-term research.
So if someone loses weight while consuming it, it’s difficult to know whether this is due to the oatzempic drink, an overall intake of fewer calories, or other lifestyle changes.
What is known is that oats and other fiber-rich foods (e.g. brown rice, nuts and seeds, berries, broccoli and Brussels sprouts) have been studied for decades. Research shows they can help you feel a little fuller, improve blood glucose control and support cardiovascular health. For example:
- a randomized crossover trial showed that adding oat fiber (beta-glucan) to a meal made people feel fuller and less hungry, compared to a similar meal without this addition
- A review of several studies (meta-analyses) reported that beta-glucan in oats can modestly reduce LDL cholesterol (the “bad” kind) and help control blood glucose levels, both of which are important for heart and metabolic health.
However, These benefits occur when oats are part of a healthy and balanced diet, and not when they are consumed as an isolated “magic drink”..
From a scientific point of view, oatzempic is a drink rich in fiber. It does not work like Ozempic – a prescription medicine. Ozempic acts on hormones that control appetite and blood glucose levels in a much more powerful way.
Can oatzempic be helpful for some people?
Yes. A drink that helps you feel fuller can slow down your food intake and better support portion control.
For those who tend to skip breakfast or eat in a hurry, an oat-based drink can be a more nutritious option than not eating anything. But these benefits result from fiber and hydration.
You would get the greatest nutritional benefit by preparing a simple shake with oats, a banana or berries, a spoonful of nut or seed butter and a little milk or yogurt. This combination adds protein, potassium, healthy fats and a variety of vitamins and minerals, offering a more balanced and nutritious option for health.
Are there risks?
For most people, drinking oatzempic in small amounts is safe. But there are some important considerations:
- it is not a complete meal. Oatzempic is low in protein, healthy fats and several essential micronutrients. Replacing meals on a regular basis can lead to nutritional deficiencies or even insufficient food intake.
- Sudden increases in fiber can cause discomfort. For those not accustomed to high-fiber diets, a rapid increase may cause bloating or gastrointestinal symptoms — especially if fluid intake is inadequate.
- the name can be misleading. “Oatzempic” invites comparison with a prescription medicine, which may give the impression that the drink has effects similar to those of a drug
- may delay evidence-based care. Relying on a trendy drink instead of seeking professional nutrition or medical advice can prevent people from accessing the support they really need.
What really works for sustainable weight management?
Research supports a combination of strategies for long-term, sustainable weight management:
- cook healthy meals at home, focusing on adequate protein, healthy fats, unprocessed carbohydrates and fiber
- reduce your consumption of added sugar and processed foods and drinks
- drink enough water
- regular physical activity
- good sleep and stress management.
However, it is important to note that if you need advice to improve your diet, it is best to speak to your family doctor or make an appointment with a certified nutritionist.
