The Noom diet is one of the most famous dietary approaches followed by fitness enthusiasts across the globe, which is known to support weight loss. This diet combines diet and exercise guided by an expert and psychology-based approach to attain successful long-term weight management.
Experts claim that people who follow this diet program and adopt a healthy lifestyle can lose about 0.5 to 1 kilogram per week. Unlike traditional diets focusing strictly on calorie counting or food restrictions, the Noom diet promotes behavioural changes and long-term sustainability. Take this two-minute read to learn more about this diet regimen, benefits and possible side effects.
What Is the Noom Diet?
The Noom Diet is a mobile app-based weight loss program developed by health coaches, psychologists, and nutritionists. It combines elements of:
Cognitive Behavioural Therapy (CBT)
Calorie tracking
Nutritional education
Personal coaching
This diet regimen categorises foods by colour, green, yellow, and red, based on their calorie density and nutritional value, rather than naming them as “good “or “bad”. The wellness app promotes mindful eating patterns, setting realistic goals and schedules to encourage healthier food choices in the long run.
Also Read: Volumetrics Diet For Weight Loss: A Detailed Beginner’s Guide
Health Benefits of the Noom Diet
Sustainable Weight Loss
The Noom diet focuses on a gradual, consistent weight loss schedule by promoting healthier eating behaviours rather than quick solutions.
Improves Eating Habits
This diet pattern motivates users to make better food choices based on satiety, nutrient value, and portion control.
Promotes Behavioural Changes
The use of Cognitive Behavioural Therapy helps address emotional eating and build long-term eating habits. Furthermore, it educates users on the benefits and nutrient value of food, thus empowering smarter and wiser eating.
Provides Support
The app delivers a customised support system, including a personal coach and peer group motivation and accountability in following this diet regimen successfully.
Manages Blood Sugar/ Cholesterol
This diet emphasises eating whole, nutrient-dense foods, which helps to regulate blood sugar spikes and control lipid profile. Thus, the Noom diet may help with managing diabetes and cardiovascular risk factors.
How to Follow the Noom Diet?
The first step is to download the Noom App. It is available on iOS and Android. Once installed, you have to start with a detailed quiz about your lifestyle, goals, and health conditions.
Set Goals
Based on the information provided, you will receive a personalised weight loss plan according to your BMI, activity level, and preferences.
Track Food and Exercise
Users log their daily meals and physical activity to monitor progress and calorie intake.
Also Read: Sirtfood Diet: What It Is, Benefits, Foods To Eat And Avoid, And How To Follow?
Follow the Colour-Coded System
Green foods include fruits, vegetables, and whole grains that are low in calories and high in nutrients.
Yellow foods comprise meats, dairy, and legumes that are in a moderate calorie range.
Red foods include processed foods, sweets, and fatty meats, which are high in calories. Eat sparingly.
Read Daily Lessons
You are encouraged to read short informative articles on nutrition, psychology, and behaviour, which help reinforce healthy habits.
Work With a Coach
All followers are associated with certified health coaches for constant guidance and motivation.
Foods to Add in the Noom Diet
Green foods can be consumed frequently, including:
Leafy greens like spinach, kale.
Fresh fruits such as berries, apples, and oranges.
Whole grains like oats, brown rice, and quinoa.
Non-starchy vegetables include broccoli, carrots, and tomatoes.
Low-fat yogurt.
Yellow foods to be consumed in moderation.
Skinless chicken or turkey.
Eggs
Whole wheat bread
Tofu and legumes
Foods to Avoid in the Noom Diet
Red Foods eat sparingly
Fried foods like fries, chips
Processed meats, bacon, sausages
Sugary drinks, sodas, sweetened juices
Desserts like cakes, pastries, and ice cream
Full-fat dairy
Fast food
Side Effects
While the Noom Diet is generally safe, some users may experience:
Constant food logging may lead to anxiety or disordered eating in some individuals.
The premium version can be expensive.
People with a history of eating disorders should approach Noom with caution and consult a healthcare provider.
Since it’s app-based, some users may find the digital format overwhelming over time.
Conclusion
The Noom diet is more than just an eating habit; it's a digital wellness journey that combines good nutrition, psychology, and technology support system. By focusing on sustainable habits and mindful eating rather than strict food restrictions. It offers a modern, flexible approach to fitness goals. While it might not be perfect for everyone, especially those sensitive to food tracking, its emphasis on education and behaviour change makes it a valuable tool for many seeking a healthier lifestyle.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
A 2.5-Year Weight Management Program Using Noom Health: Protocol for a Randomized Controlled Trial
Robyn Sysko 1,✉, Jessica Bibeau 1, Allison Boyar 1, Kayla Costello 1, Andreas Michaelides 2, Ellen Siobhan Mitchell 2, Annabel Susanin 1, Tom Hildebrandt 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC9419047/
https://www.researchgate.net/publication/359873181_Noom_Illusion_and_Weight
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