So-called wellness hacks may come and go, but unfortunately diet culture is forever. And it’s trends like TikTok’s latest obsession with the “oatzempic” drink that can—and do—perpetuate the latter. (See the Slimfast consumer to almond mom pipeline.)
Oatzempic—a mixed beverage that social media users claim helps with weight loss—isn’t anything new or groundbreaking. Nor does the TikTok disinformation cycle have any shortage of controversial or unsubstantiated beauty fads and nutritional claims. However, the oatzempic challenge is specifically giving me flashbacks to the horrible “get thin quick by solely drinking your calories” culture of the early aughts… Because, well, that’s all it is.
Despite its punny name, oatzempic has nothing to do with Ozempic, Wegovy, or any other weight-loss injections: It’s just a drinkable meal replacement. What’s more, unlike actual GLP-1 medications, the oatzempic drink is not an FDA-approved medication, nor are there studies, doctors, or dietitians who can speak to its efficacy or safety. Further, doctors and dietitians don’t cosign the oatzempic drink challenge as any form of health, wellness, or even weight-loss regimen.
Here’s everything you need to know about the oatzempic drink you’re seeing all over your FYP, as explained by a doctor and nutritionist.
What is “oatzempic”?
As we said before, oatzempic is not Ozempic. It’s merely a mixed beverage comprising oats, lime, water, and cinnamon. On its own, that’s…well, unappetizing, but nothing too egregious, right?
Right. But the corresponding oatzempic drink challenge that’s going viral is not medically or nutritionally sound. The challenge—which stems from one TikTok user’s claims that exclusively consuming the beverage and intermittent fasting for two months can result in 40 pounds of weight loss—asks participants to do the same. This took the app by storm, with thousands of comments on the original video from users alleging that they’ve since adopted the regimen.
Doctors and weight-loss experts, however, don’t recommend it. For one, 40 pounds of weight loss in two months is excessive. “As a general rule of thumb, a progressive weight loss of one to two pounds per week is considered safe and sustainable,” registered dietitian Michelle Cardel, PhD, head of global clinical research and nutrition at WeightWatchers, tells Glamour. Two months of healthy weight loss should amount to somewhere between 8 and 16 pounds—not even close to 40.
What’s more, Dr. Cardel adds, is that while pairing this drink with your breakfast or having it as a snack may be okay, she doesn’t suggest it it as a meal replacement “It is not a sustainable approach for long-term weight loss or maintenance.”
Does drinking oats really cause weight loss?
So, does drinking oatzempic really cause weight loss? It may be possible…but not in any healthy way. Exclusively consuming oats—and no other food—would likely put participants at a significant caloric deficit, which can and does lead to weight loss. However, it also puts them at a steep nutritional deficiency.
“The combination of a half-cup of oats, lime, water, and cinnamon is about 150 calories,” Dr. Cardel explains. “If meals are being replaced by this low-calorie combo, weight loss may occur because individuals are consuming fewer calories than they typically would—rather than the ‘magic’ drink itself directly causing weight loss.” What’s more, combining this drink with intermittent fasting “may further produce a caloric deficit as individuals are limiting the amount of time spent eating,” she says.
As for whether or not experts recommend this regimen for weight loss? Short answer: No, they don’t. The oatzempic drink is simply not nutritionally adequate enough for anyone.
“If we were to only consume the ingredients in oatzempic for long periods of time, we would be at risk for significant nutrient deficiencies,” says licensed dietitian nutritionist Sara Riehm, RD, a specialty dietitian certified in obesity and weight management at Orlando Health Center for Health Improvement. “While all of these ingredients offer health benefits and are limited in their health risks, they do not offer a complete nutrient profile and are not appropriate to be used as the sole source of nutrition for anyone.”
What about intermittent fasting?
A key component to the oatzempic drink challenge is the inclusion of intermittent fasting, which according to Riehm is the practice of decreasing the times of day in which you eat in an attempt to decrease calories.
However, Riehm doesn’t recommend intermittent fasting to her clients. “There is very limited research to support the efficacy of the diet for weight loss and other health benefits,” she says. “It can also be difficult to sustain in the long term: Often it can lead to rapid weight loss and regain. This sort of weight cycling can cause metabolic abnormalities that make it even harder to lose weight later on.”
Dr. Cardel also notes that while intermittent fasting can work in theory, it’s not at all necessary for weight management. “While studies indicate that this practice is generally safe and may result in weight loss, intermittent fasting is not essential for managing weight,” she says.
How to include oats in a healthy diet
While the experts agreed that exclusively consuming oats is not healthy, they do make for a great part of an otherwise balanced diet.
"Oats themselves offer several nutritional benefits, serving as a rich source of fiber and whole grains, and providing micronutrients such as iron, magnesium, and zinc, among others,” says Dr. Cardel. But she reiterates the importance of eating other healthy foods too. “A diet consisting primarily of these ingredients that are included in the oatzempic drink is not nutritionally adequate over the long term.”
If you’re dead set on trying oatzempic, however, Riehm suggests only doing so with your breakfast. “Oatzempic can be part of a balanced, healthy diet,” she says. “If you want to consume oatzempic, I would recommend doing so as part of a healthy breakfast. You can use Oatzempic as a quick, easily prepared option to get your day started. You could also add protein powder to make it more substantial and satisfying.”
Alternatively, simply try oatmeal for breakfast and making it whole with other high-fiber foods like berries and protein from powder or nut butter, since fiber and protein can help you feel fuller and more satisfied for longer longer. “When we’re feeling full, it’s much easier to make healthier choices about our food,” says Riehm.
That’s another reason she doesn’t recommend intermittent fasting: “When we fast in the morning, as most intermittent fasters do, we are likely very hungry by the time we get to our next meal,” she says. “This makes it difficult to choose high-quality, nutrient-dense foods and can often lead to giving in to the temptation of less healthy foods. Additionally, it can be very hard to meet your nutritional needs on an intermittent-fasting diet pattern. Severe calorie deficits can lead to metabolic changes that decrease metabolism and increase appetite.”
Translation? Starving yourself and/or letting yourself go hungry isn’t sustainable—and can and often does lead to unhealthier choices made down the line. That’s not worth it, is it? No. One way to prevent that is a balanced diet that includes oats—not just oats.
How to navigate nutritional disinformation online
Obviously, it can be and is easy to get wrapped up in what’s buzzy online. But the oatzempic drink challenge is yet another example of the importance of considering where and from whom you’re getting your information.
“When looking at nutrition information online, be sure it’s coming from a registered dietitian,” says Riehm, adding that doctors specializing in obesity and bariatric health care can be trustworthy too. “Dietitians are the nutrition experts in the health care field and go through extensive training interpreting nutrition science.”
She also notes that nutritionists and dietitians are not the same. “Even though these terms are used interchangeably, nutritionist is a largely unregulated term,” she says. “Nutritionists are not required to have any formal training or certification in nutrition. Some do, but many don’t.”
Dietitians, on the other hand, are required by law to undergo years of training, board exams, and continuing education to be able to hold that title. “They’re usually the only ones who are legally permitted to practice in a clinical setting,” she says. “So be careful where you get your info from!”
Final (food for) thoughts?
“While the oatzempic drink may be a fun way to switch up your oats from time to time, there is no quick fix for weight loss, and every individual is different in terms of their daily nutritional needs,” Dr. Cardel says. “Even the FDA-approved GLP-1 medications must be paired with lifestyle changes such as an increased focus on dietary protein and fiber as well as strength training.”
Her advice? “Rather than fixating on one trending drink for weight loss, I recommend focusing on developing nutrition habits and activity habits that are sustainable and will help to promote long-term weight health.”
Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.