Oatzempic Is Trending on TikTok. Is It a Safe Way to Lose Weight?
I’ve seen my fair share of, shall we say, interesting TikTok trends, from the orange peel theory to ‘looksmaxxing.’ One that recently gave me a bit of pause was oatzempic, a concoction made up of blended oats, water and lime juice that enthusiastic fans say can help you lose a significant amount of weight (a la Ozempic, hence its name). My first instinct was, hmm, that sounds a little questionable, so I reached out to Dr. Amy Lee to learn more.
Meet the Expert
Dr. Amy Lee, MD, is Head of Nutrition for Nucific. She’s board certified by the American Board of Internal Medicine and a member of the National Board of Physician Nutrition Specialists and the American Board of Obesity Medicine.
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Oatzempic is a blended mixture of oats, water and lime juice that folks are drinking for breakfast as a meal replacement. Based on a number of TikToks I’ve seen, the drink is not particularly tasty (which is not too surprising), but it has helped some creators lose weight. Is it healthy? Dr. Lee tells me, “I think these trends are OK as long as it is temporary.” The weight loss that some people are seeing while replacing their traditional breakfast with oatzempic is likely caused by how low in calories these ingredients are, but that’s not to say it’s a long-term solution. “Using this food combination and replacing a typical meal with much higher calories can indeed keep one’s caloric intake at a deficit; which can result in weight loss,” Dr. Lee admits, but adds, “It is not sustainable.”
The key word when it comes to oatzempic, Dr. Lee tells me, is temporary. She explains that if a person drinks oatzempic long term, they may run into deficiencies in vitamins, minerals and even amino acids. I’ll also note that when you search ‘oatzempic’ on TikTok, there is a content warning at the top of the results page that reads, “If you or someone you know has questions about body image, food, or exercise — it is important to know that help is out there and you are not alone. If you feel comfortable, you can confide in someone you trust or check out the resources below. Please remember to take care of yourselves and each other.” The fact that a warning of any kind is necessary tells me this trend should be viewed with a healthy dose of skepticism.
For more sustainable weight loss, Dr. Lee stresses the importance of portion control and limited refined carbohydrate intake. “The easiest thing is replacing simple carbohydrates with better complex carbohydrates,” she tells me. “This can be replacing crackers and bread with good helping of broccoli and fruits. Whole foods such as fruits and vegetables are packed with vitamins, minerals and fiber that could also keep one fuller and satiated.”
Beyond oatzempic, she warns against any similar TikTok weight loss trends that focus on one type of food. “Trends such as unrealistic fasting with only one type of macronutrient with limited micronutrients (vitamins/minerals) could cause long-term effects,” she says.
The bottom line is this: While drinking oatzempic may lead to weight loss because it’s so low in calories, it’s neither a healthy nor sustainable long-term weight loss tool and should be approached with caution. Besides, there are tons of healthy breakfast ideas out there that won’t taste like punishment—might I recommend a quiche with gluten-free sweet potato crust instead?
