Everywhere we turn, a new quick-fix diet trend pops up, each offering different rules and conflicting advice. Just when we think we’ve heard it all, another viral fad takes over social media, reminding us that diet culture is far from a thing of the past. The most recent craze? Oat-zempic. Jess from our Nutrition team dives into the detail to sort fact from fiction.
With celebrities and social media influencers constantly promoting quick fixes that promise rapid results, it’s easy to see why these trends gain traction. However, more often than not, these diets lack solid scientific backing, making them not only unsustainable but potentially harmful. That brings us to Oat-zempic - is there any truth behind the hype or is it simply another TikTok trick?
So, what is Oat-zempic?
If you haven’t heard of it, Oat-zempic is a viral trend that is doing the rounds on Tiktok, claiming to replicate the weight-loss effects of the prescription GLP1 drug, Ozempic.
The recipe involves blending oats, water, and lime juice, with advice circulating to drink the concoction daily to lose fat. The trend gained popularity thanks to social media influencers, but despite its catchy name, it lacks scientific backing, making its effectiveness highly questionable.
Why Oat-zempic?
Oat-zempic takes inspiration from Ozempic, a prescription drug containing semaglutide that helps to improve blood sugar control in adults with type 2 diabetes. Ozempic also suppresses appetite and is often prescribed to aid in weight loss for those struggling with obesity. While Oat-zempic claims to offer a similar benefit, its key ingredient is oats, which contain beta-glucan, a fiber known for supporting heart health- not its ability to mimic the complex effects of a prescription drug.
Although oats are nutritious, promoting them in a drink as a quick-fix solution for weight loss is unrealistic. In reality, Oat-zempic is another trend that oversimplifies weight loss. Instead of relying on this, incorporating oats into a balanced diet can offer lasting benefit, but it’s not a shortcut to shedding pounds.
Which other viral diet hacks deserve a second look?
Apple cider vinegar diet: This involves consuming 1 to 2 tablespoons of apple cider vinegar diluted with water, which is thought to have a mild appetite-suppressing effect. Some suggest it may also potentially improve insulin sensitivity and glycaemic status. However, high-quality research supporting these claims is limited, and individual results can vary.
Crash diets: Crash diets are defined as ‘a way of losing weight very quickly by limiting how much one eats’ source. Whilst these diets promise a ‘quick fix’, current research is inconclusive due to multiple variables. Research has shown that only about 15% of people who lose weight quickly are able to maintain that weight loss in the long term.
Low-carb diets: While there is no universally accepted definition of a low-carbohydrate diet, very low-carb or ketogenic diets typically involve consuming less than 50g of carbohydrates per day. While these diets can lead to weight loss in the short term, research has shown that after six months or more, the difference in weight loss compared to diets with varying carbohydrate levels tends to be minimal. Additionally, cutting out certain foods can make it harder to meet nutritional needs.
Looking for healthy ways to lose weight? Here are 3 tips to consider:
- Swap out, don’t cut out: Instead of fixating on what you can’t eat, shift your focus to the foods you can enjoy. Make positive swaps, such as choosing fruit over sugary snacks, and turn ‘dieting’ from a restrictive chore into a nutrient-rich lifestyle choice.
- Set realistic goals: To maintain weight loss successfully, it’s essential to embrace a lifestyle change, rather than quick-fix solutions. Aim for steady progress instead of instant results for a more sustainable journey.
- Get more sleep: Never underestimate the importance of sleep. Insufficient sleep can disrupt the balance of hunger and satiety hormones, increasing appetite and raising the risk of overeating.
Conclusion: Trick or Truth?
When evaluating viral diet hacks it’s crucial to recognise that trends promising fast weight loss can create unrealistic expectations, leading to disappointment when results don’t materialise. Instead, focus on building long-term, healthy habits that promote overall wellbeing. Remember that what truly matters is that you’re getting all the nutrients you need and maintaining a positive relationship with the food you eat.
Words by Jessica Stansfield.
