Tips for a Healthier You: Can you lose weight with oats?

INTRO

• The 'Oatzempic' beverage has gained immense popularity on social media.
• Lime juice, water, and rolled oats are combined to make it.
• Although this beverage is nutritious, it isn't a miracle drink for losing weight.

It appears that all social media fitness aficionados have been living by this motto lately. Everyone wants to appear their best and wants a simple, fast outcome. Have we not all heard about the Ozempic mania and the supposed weight-loss benefits of this diabetes medication? There is a new fad in town right now.

The "Oatzempic" beverage, which is created with rolled oats, water, and lime juice, is said to have helped several TikTokers lose a significant amount of weight. Can oats in general or this drink specifically aid in weight loss? inquired with a few professionals to find out.

What are the effects of eating oats?

Kanikka Malhotra, a clinical dietician, consultant nutritionist, and diabetes educator, explains that consuming oats causes them to form a gel-like substance in the stomach.

"This slows down digestion, keeping you feeling fuller for longer and regulating blood sugar levels," she continues. Additionally, oats are a great source of dietary fiber, which supports gut health and facilitates easy digestion."

Furthermore, according to Dr. Bhavana Diyora of MyGALF, a nutrition coach and expert in preventive wellness, "Oats are a rich source of carbohydrates, fiber, protein, and a variety of vitamins and minerals." Additionally, they rank among the top providers of complex carbs."

Many benefits of using oats in your diet

Control of weight: Blood sugar regulation and satiety are two other benefits of oats that can support weight Control.

Heart health: Beta-glucan, a unique type of fibre found in oats, has the potential to reduce levels of harmful cholesterol.

Control of blood sugar: Oats are a great option for those with diabetes or prediabetes because of their fibre content, which helps control blood sugar release.

Gut health: This component helps your gut's beneficial bacteria flourish, which is crucial for the general health of your digestive system.

Furthermore, the abundance of vitamins, minerals, and antioxidants found in oats—such as manganese, phosphorus, magnesium, and iron—supports general health and well-being.

Yashika Dua, Artemis Lite, Gurugram, a dietician, continues by saying that oats' antioxidants may aid in lowering inflammation and promoting good skin.

Oatzempic trend experts

Talking about the viral drink, Kanikka Malhotra says, "It's crucial to realize that it has nothing to do with the real drug Ozempic. Ozempic is a prescription medication that contains semaglutide and has a particular mode of action. All you need to make this drink is combine water, lime juice, and rolled oats."

Malhotra continues, "The effects of Ozempic won't be replicated by this drink." Oats function through fibre and food content, whereas ozempic function through hormonal changes.

Dr. Diyora concurs and states, "Blending rolled oats with water and lime juice may create a refreshing drink or a healthy one as compared to other processed drinks, but its effectiveness as a weight-loss hack is questionable."

Oats have high fibre content, so they can help with weight loss, but ingesting them as a drink with lime juice isn't likely to result in noticeable weight loss on its own."

Yashika Dua shares the same viewpoint. "There is no scientific evidence to support the idea that combining oats, water, and lime juice is beneficial to health and aids in weight loss," she states. Oats do, nevertheless, provide some assistance with weight loss; however, you should not depend primarily on them."

Healthy but problematic

Dr. Diyora goes on to say that this drink cannot be used in place of meals because doing so could result in a severe calorie deficit and nutritional deficiencies.

The popular oat drink is nutritious, but Kanikka Malhotra says it's not a miracle cure. Oats contribute to the drink's overall wellness. But it's hardly a miracle weight-loss cure, she adds.

Yashika Dua also suggests limiting your intake of the viral oat drink because stopping it suddenly could cause you to gain weight quickly.

For a few reasons, this may be harmful.

Unrealistic expectations: Promoting this drink as a fast remedy has the potential to cause dissatisfaction and unhealthy eating patterns.

Eating disorders: An increased risk of eating disorders can result from focusing on fad diets and quick cures.

Yo-yo dieting: Fixingate on fad diets and fast fixes might lead to a higher risk of eating problems.

Big question

Do experts believe eating oats might aid with weight loss?

"Oats are undoubtedly a beneficial component of a balanced diet. They aid in blood sugar regulation and encourage fullness, both of which can aid in calorie reduction. But exercise, total dietary adjustments, and changing eating habits are the main components of a long-term weight-loss strategy, according to Kanikka Malhotra.

Yashika Dua, meanwhile, points out that because oats digest slowly, they provide energy steadily and aid in weight loss.

Oats can help with weight loss, even according to Dr. Diyora. By consuming them, you may feel more satisfied and consume less calories overall.

Proceed with caution

Although most individuals can digest oats well, others may get gas or bloating, especially if they increase their intake. Individuals with metabolic disorders may notice an increase in symptoms.

Additionally, some people may be allergic to oats and have symptoms such as rash on the skin, itching, or breathing issues.

When including oats in your diet, bear the following advice in mind:

Start slow: To prevent stomach pain, if you're new to oats, introduce them gradually. It's critical to select the appropriate kind of oats based on your dietary requirements and any underlying medical concerns.

Variety is the key: Try oats in a variety of ways, such as savoury oat bowls with veggies and eggs or muesli with fruit and nuts.

Portion control: Despite their health benefits, oats nevertheless contain calories. Consider the amount of food you eat.

Keep a check: When selecting oat-based products, keep in mind that additional sweeteners and flavourings might raise the calorie and sugar content.

Never forget that maintaining a nutritious diet, sensible eating practices, and consistent exercise are the cornerstones of effective weight management. Oats must also be consumed in the context of a balanced diet that consists of a range of nutrient-rich foods.