Among TikTok diet trends like hot pickle challenges and cottage cheese, a new and even more irresistible trend has emerged: ‘Oat Empic’.
While the name sounds like a genius idea (oats and weight loss pills, but make that a TikTok), the actual diet is far from it. Many influencers steadfastly promise that this liquid meal is a powerful weight loss supplement; some users claim that it can cause weight loss of up to 40 lbs in as little as two months.
That’s why this is a trend you can jump on.
Oatzempic What is the TikTok Diet Trend?
With exact proportions varying between different posts, influencers suggest putting together a dimmer mix of the following:
- Oat
- This
- Lemon or lime juice
This works out to approximately 150-160 calories per 40 gram serving of dry oats.
Based on most of the posts, it looks like users will start the day with this drink and continue eating a normal diet, claiming that the oat mixture keeps them full.
Does the Oatzempic Diet Trend Work?
There are some important factors that will affect the success (if you call it short-term weight loss ‘success’) of this diet. As always, the basic principle underlying the success of any weight loss diet is an energy deficit. On average, you consume fewer calories than you burn.
When used as a meal replacement, a serving of oatmeal is likely a smaller portion than the meal it replaces, possibly reducing total daily calorie content and promoting an energy deficit. However, this effect is not specific to this mixture and can also be achieved with other, more balanced food swaps or simply by reducing portion sizes throughout the day.
The lack of protein in a drink billed as a ‘meal replacement’ should also be a major red flag. Not only is adequate protein vital for optimal health, but its consumption is also strongly linked to weight loss.
It is also notable that the majority of users joining the oatmeal trend ‘enjoy’ this diet drink alongside their intermittent fasting regimen. Due to fasting intervals ranging from 14-20 hours during which dieters will abstain from eating, oatmeal advocates use the drink to break their fast. Although it is not suitable for all individuals, a systematic review has been published. Molecular and Cellular Biology found that intermittent fasting in itself can be an effective tool for weight loss. No need for beige drinks.
Oats, the main ingredient of the smoothie, are also classified as a ‘high satiety food’; This means that despite the low calorie content, they will keep you full for longer due to their high volume and fiber content. The high water content of oat drink also contributes to this high satiety effect.
But oats for weight loss are nothing new. Several studies included in a review published in Current Nutrition Reports We have demonstrated the benefits of adding oats to our diets for body weight management and appetite regulation. But there’s no mention of mixing them into an unappetizing drink to reap their benefits. You can still enjoy oats, porridge, a smoothie, or any form you like.
As for additional lemon or lime juice? Since there is no scientific evidence to support the effectiveness of lemon or lime juice alone, it is probably not necessary or beneficial for weight loss. Also, if you don’t like adding sour flavors to your breakfasts, this will probably ruin your meal.
Why Compared to Ozempic?
The weight loss drug Ozempic has a lowering effect on fasting and postprandial blood sugar by stimulating insulin secretion. This is designed to help reduce appetite and manage total food intake to achieve the all-important calorie deficit.
Perhaps comparisons of oats and Ozempic were made because the soluble fibers in oats have been linked to increased secretion of the hormone GLP-1, which promotes a similar effect to Ozempic. However, one study noted that oats reduced appetite and benefited postprandial blood sugar levels but did not increase plasma GLP-1 secretion. So, this trend seems to have missed the mark on this one.
Most likely, the name is just a pithy pun, a comment on the drinks’ alleged appetite-suppressing effects and an attempt to cash in on the drug’s meteoric rise in popularity.
Decision
Although the basic features and ‘successful effects’ of the diet seem promising, this does not mean that it is recommended. Meal replacement diets and TikTok trends don’t do much to encourage long-term behavior change or promote sensible eating habits. If you return to your normal eating habits once the ‘diet’ is over, the weight you lose will most likely be regained later. Meal replacement diets are generally reserved as an intervention and are performed in clinical settings with adequate support from a dietitian and guidance on long-term lifestyle changes.
Frankly, the stomach-filling effects of an oatmeal drink can be achieved by incorporating oats into your diet, so for us, it’s a tough transition. If you want to increase satiety levels in your diet to make eating in an energy deficit more manageable and sustainable, consider focusing on the following instead:
- Adding enough fiber to your diet, 30 grams per day will be enough. You can achieve this by including oats, other grains, and plenty of vegetables and fruits.
- Balanced meals with plenty of protein. As a general rule, 1.6-2 grams of protein per kilogram of body weight should be sufficient to support weight loss goals.
- A meal plan that supports your appetite levels. This will be very personal; You may choose to follow a fasting window, or others may choose to eat more frequently during the day. Do what suits you and your appetite level.
- Check out our list of high-filling foods here. These are all foods that fill you up, are nutrient-dense, and low in calories per volume.
Research
To learn more about the studies cited in this article, check out the links below.
Kate is a fitness writer. Men’s Health UK here he contributes regular workouts, training tips and nutrition guides. He holds a master’s degree in Sports Performance Nutrition and worked as a nutritionist, fitness writer, and personal trainer with more than 5,000 hours of coaching in the gym before joining Men’s Health. Kate has a keen interest in volunteering at animal shelters, and when she’s not lifting weights in her yard, you can find her walking her rescue dog.