No challenge seems tougher than losing weight. More people are having their fitness journeys in 2024, and this comes with weight-loss fads and trends that may or may not work, including oats and “Oatzempic.” But are oats the real deal to trim the numbers you see on the scale, or it’s another fad the public needs to stop following? Here’s Bold’s take on the rising popularity of oats in weight loss.
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The Thing About Oats
Oats, scientifically known as Avena sativa, is a whole grain food from the Poaceae grass family. They’re the most common breakfast ingredients in many fitness-related diets, like porridge, bars, muffins, and breads.
In addition, they come in different forms and have different cooking times. Although oat groats are the most intact and whole-formed, they take the longest to cook, making them one of the least popular among people. Rolled, crushed, and steel-cut oats are the top choices for many oat-related trends and diets.
Besides its convenient cooking time and versatility, oats have a well-balanced nutrient composition. They offer carbs, fiber, high-quality protein, and essential amino acids. They’re also a good source of vitamins, minerals, and antioxidants.
One notable thing about oats is that it’s rich in antioxidants, especially avenanthramides. A medical study found that this unique group of antioxidants can help reduce blood pressure and dilate blood vessels for better blood flow. Avenanthramides also have anti-inflammatory and anti-itching effects.
Oatzempic: The Viral Oat Drink for Weight Loss
The most notable oat-related trend nowadays goes to Oatzempic, a nutrition fad popularized in TikTok. The oat-based drink’s name is a clever wordplay of Ozempic, a drug that can induce and result in dramatic weight loss. Many influencers claim that Oatzempic works similarly with Ozempic’s capability of getting rid of excess body weight in a short period.
Oatzempic, the viral weight-loss drink on TikTok, is a blended drink made from half a cup of rolled oats, one cup of water, a squeeze of lime juice, and a dash of cinnamon. TikTok influencers highlight that it could help people lose up to 40 pounds in two months by drinking it religiously.
The oat-based smoothie is becoming the year’s “it” drink to achieve people’s summer bod. Some people online who drink it daily claim that Oatzempic keeps them going for the day. This fullness is due to the oats’ fiber content, which affects the hormones that regulate hunger and appetite. A recent study suggested that this could be the link between oats and long-term weight management.
But here’s the million-dollar question: can Oatzempic help one lose that much weight in a short period healthily? Oats are always a great addition to any diet because of their numerous health benefits, especially for those undergoing weight-loss journeys. Meanwhile, Oatzempic is a drink that only offers around 140 calories, a calorie count less than most people consume for snacks.
The answer to the question: Oats and Oatzempic can help one lose weight, but not dramatically and alone. Healthy weight loss journeys take time, and as appealing as losing 40 pounds in sixty days sounds, an oat-based drink isn’t the answer. The CDC highlights that losing one or two pounds a week is best for those who want to maintain weight loss. Although fitness goals differ for each person, losing five pounds a month is ideal.
Losing Weight Safely with Oats
Many health experts recommend people wanting to lose weight oats as part of their daily diet. They’re dubbed the healthiest whole grain and are one of the most affordable breakfast staples that provide fiber, protein, and other minerals. You can add Oatzempic to your meals, but not as a replacement for them.
Go for rolled or steel-cut oats over their instant varieties, as they contain more fiber, protein, and other nutrients. Choosing them over instant oats also means helping you feel fuller longer. In addition, be mindful of portion sizes and only adjust when needed, like when it affects your hunger and energy levels.
The best way to satiate oneself with oats in their diet is to add other sources of protein, fiber, and other nutrients. Protein additions like Greek yogurt, nuts, and protein powder can help boost the taste and benefits of oat-based meals. Fresh fruits and berries also add flavor and texture.
In addition, high-sugar-based foods are a no-no when losing weight. Avoid excessive sweeteners like sugar and honey and choose natural options like maple syrup or stevia.
“High habitual consumption of whole grains is inversely associated with body mass index and body weight gain. In addition, increasing consumption of fermentable dietary fibers appears to increase plasma levels of appetite-suppressing gastrointestinal hormones, which may reduce energy intake and promote long-term weight loss. However, clinical intervention studies have not clearly demonstrated that eating oats or oat β-glucan modulates body weight or alters appetite in a manner expected to facilitate weight loss in adults.” – Kevin C. Maki, PhD, Founder and Chief Scientist, Biomedical Research, MB Clinical Research & Consulting, LLC
The Truth About Oatmeal
Nutrition fads come and go online, but not every health trend works miracles, especially in losing weight. Oats are no exception despite their well-known benefits. In this quick fact-check about Oatzempic, TikTok’s viral oat-based drink isn’t the miracle worker many influencers hype it to be.
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