Noom Diet : How it Works, Cost and Benefits for Weight Loss

Noom Diet is rapidly becoming a popular trend among weight watchers these days. But what is it and how can you incorporate into your routine for weight loss? Let’s take a close look at the working, cost and benefits of the Noom diet in this article. in this article we will to answer all the questions you have about the Noom diet like –  how noom works, is noom a good weight loss program, noom diet menu,

We all agree that different bodies need different designed approaches towards a healthy lifestyle. The Noom weight loss program is divergent from your typical weight-constrained diets. It majorly prioritizes and encourages

• Healthy eating
• Regular workouts
• Sleep and stress management, and
• Personal hygiene

This diet is liberated from structured and timeline based eating windows or off-limit foods with restrictions. Any successful weight loss program is predominantly psychologically driven, and hence cognitive behavioral therapy is taken as the wide-angled aspect in planning a Noom diet to shift the mindset of individuals to contemplate the concept of weight loss differently.

It is essential to make people understand that just shredding pounds or fitting into their ideal dress is not healthy! The importance of good nutrition, physical fitness and mental peace in an overall package is what makes a man healthy in its genuine term!

Nutrition lays the foundation to Noom weight loss program as we know that a healthy long term balanced diet is the key to integral weight management. Good nutrition is superior to the mere numbers on the weighing scale as it strengthens and promotes overall health and well being. So do you want to go beyond tracking calories and planning confined or constricted diets each day? If yes, then let’s study this article and feel sin-free to take a step closer towards the Noom diet designed and supported by dietitians with the sole purpose of keeping you healthy in a sustainable way!

What is a Noom Diet?

Your smart phone is your constant companion and the answer to almost every question that strikes your mind. Noom is a mobile health application that imparts education regarding health in the form of articles and is designed with tools that monitors or tracks your progress towards the target body weight. Noom in a broad perception being focused on behavioral changes can be termed a lifestyle and not a diet.

An estimation of your daily calorie need is made by making you answer a series of lifestyle questions based on your height, weight, age, gender and preferences. By evaluating your further answers to goal weight and timeframe, a calorie budget is calculated for each day using an algorithm. In order to ensure an adequate amount of nutrition, the calorie budget does not fall below 1200 calories for women and 1400 calories in the case of men for each day.

The basic reason for any diet failure is its complexity, making it difficult to follow or maintain. The Noom diet is a maintained calorie diet plan that does not allow you to have fewer calories or to go overboard with them by gradually inculcating healthy habits in you.

This video will help you understand the science behind the Noom Diet plan.

How Does the Noom Diet App Help?

• The Noom app is absolutely free to download and is user friendly. All you have to do is to answer a detailed quiz based on your current health and lifestyle status divided into three parts and input your contact details. A customized program plan based on your requirements and target weight goal would be provided by the health coach virtually for which the estimated amount of time and money are informed to you in a detailed manner.
• After the processing of payment, based on the package opted, the required plan with details are mailed or shared through any other virtual platform accordingly.
• It keeps bugging you to log in or update all your meals, exercise regime for the day and daily weigh-ins as well. It hence acts as a personalized helpful resource in constantly tracking your daily activities and keeping you cautious about the unhealthy lifestyle pattern followed by you.
• It educates you on health and lifestyle and tests your revised knowledge with the help of weekly challenges involving different topics like goal settings, nutrition, stress and sleep management and modified habit inculcation.
• A substantial coaching team including a group coach, a progress tracker specialist and small support group are all provided in a package virtually.
• The feature of the app redirects you to biometric tracking, which constantly monitors your blood sugar and blood pressure.
• Custom programs are designed for you to get easy access to weekly meal and workout plan. This saves your energy getting drained on endless thinking while formulating plans.
• Noom deals with a scorecard which is determined by a professional medical team who evaluates various categories naming a few as healthy eating, sustainability, nutrition quality, committed and occurred weight loss and then score each individual based on these.
• A 7 day free trial is available with two broad divisions of losing weight or improving overall health and fitness. Consumers can take utmost facilities from the app in this one week of trial and meanwhile can process their minds of going ahead with this or not.

Does the Noom Weight Loss Program Really Benefit Your Health?

The Noom diet is based on long-term approach and eliminates quick fix methods towards weight loss and provides several benefits as:

1. Latest technology and research based application

This is the era of technology and each human is shackled with technologically advanced devices like phones, computers, tablets etc. This app creation attracts the mass to use their phone devices for improving their health rather than just scrolling the daily feeds. The advanced tools and features captivate attention to improve you each day and to explore something new consistently.

2. The Noom Diet focuses on nutrient and calorie density

The Noom functions by keeping in consideration the weight and volume along with the measure of calories provided by any food or beverage. The entire program is categorized into food colour system namely green, yellow and red based on the nutrient density and concentration. The green ones are considered to have the lowest calorie density and highest nutrient concentration. Labeling of red colour is done to those possessing the lowest nutrient value with highest calorie density while yellow foodstuffs are found to fall in between. Foods with low dense calories like fruits and vegetables are also low in fat and contain abundant amount of fiber and water making them the best option to pick. This colour coded system is not only based on calorie count but also denotes good and bad foods in your weight loss journey. A diet comprising of such foods and beverages supports weight loss, mindful eating, low cravings and reduced risk to chronic lifestyle diseases.

3. No food is off limits in the Noom Diet plan

The Noom never says a ‘no’ to a food of any kind or restricts any food group completely. Small portions of your favourite dish consumed would receive green flags and if you go overboard with it, your food tracker notifies you instantly with the red ones. It allows social eating motivating you to plan your events ahead making you burn the unnecessary calories that you gain thereafter. Cheat meals in marked amounts are permitted. The Noom believes that any food should not be completely constricted to consumption, however, the less nutritious ones are marked in different colors other than green to monitor their usage regularly.

4. The Noom Diet plan encourages eating real, whole food

The Noom shows a red flag to highly processed and junk foods which has been an inseparable part of our modern scenario. It makes you realize that it is high time to give away those fad diets or unsustainable restrictive eating patterns that you had picked incautiously. Whole grains contain more fiber than refined starchy foods. It is digested slowly and helps us feel full for longer period of time.

Moreover, they contain disease fighting phytochemicals and antioxidants which makes it more favorable to consume. Choose the cleanest whole grains that are least touched by processing including quinoa, oats, barley, buckwheat, brown rice, millet, bulgur (cracked wheat).

5. The Noom Diet plan offers the flexibility and scientific support

It is proven with the help of scientific studies that 78% of Noom users lost targeted weight amongst which 23% lost around 10% of their actual body weight. You can turn out to be a big fan of Noom understanding its educational materials, views and attitudes towards food and life improvement. It motivates and engages you to stick to this program helping you to focus on a positive body image. It provides flexibility with the help of several tools and functional features which are all designed to help you with your health journey.

6. The Noom Weight Loss Program offers Certified health trainers and all in one support

Four weeks of vigorous training is provided to the health specialists through Noom and only after cracking the designated exam they are certified as coaches. They are all proficient in cognitive behavioral therapy and possess skills to benefit the users with the same. The Noom plays the functions of a health trainer, nutritionist, personal coach and a liable buddy at the same time. If you are passionate about your health and like to arrange the health data at one place, then Noom as an individual app with all these facilities is surely your thing.

7. The Noom app offers consistent tracking facilities to help in achieving goals

Those who regularly input meals and weigh-in numbers in the app are researched to have more desired results than the ones who simply ignore them. Noom is a great platform for diet watchers and enthusiastic beings having constant approach towards their set targets or goals. While tracking food, a database provides options more than 1,50,000 with the scanning facilities of barcode on the packaged items so that you can get feedback and track of your food shopping. Also, an amazing versatile recipe database build on preferences is categorized into breakfasts, lunch, snacks and dinner for the entire day!

8. The Noom Braces and inculcates behavioral changes

It is often found that without a behavioral turn towards diet, people tend to gain weight back after losing it as it simply bounces back if a healthy lifestyle is not maintained. However, leading a healthy lifestyle is beyond just losing weight or gaining the same. It is obtained through continuous framing and following healthy habits to obtain a healthier version of you!

Each day calls for a new beginning to welcome anything positive with open arms. Exercising, taking care of your mental and physical state, staying happy and focused to healthy living are all encouraged by the noom plan. It order to make you believe in your abilities while executing healthy habits, Noom is famous to boost self-efficacy through the medium of a psychology based curriculum. This psychology based approach technology, not only teaches you how to eat but also how to think!

9. The Noom Helps to learn easily adaptable healthy living habits with the largest food database available

From every morning yoga sessions to peaceful sleep sessions at night, all are offered in this application. Customized diet plans and menus are prepared by the system with the help of certified health and food coaches making your life easier to just alter your daily food routine and not change it altogether. Depending on the topography or regions of your living, the plans can be modified to keep you close to your roots and make the whole weight loss process an easier task.

10. Long term benefits of the Noom Weight Loss Program

As we have discovered that Noom is a psychological and behavioral approach towards health and life, it helps to keep a regular check on weight and fitness for long term basis rather than inducing rapid weight loss for the few initial weeks. Mostly it is found that the lost weight bounces back once you go back to the normal previous life schedule which can be a health hazard. Noom with its long term effect and benefits aims to develop an overall sustainable mindset around healthy food, fitness routine and wellbeing.

While you are reading this, you may also be interested in learning about the GM Diet Plan.

What all can you eat in the Noom Diet?

The traffic colour system is a hammer in the noom toolkit for long term health success bringing new habits and behaviors while removing the old unwanted ones. While reading the food catalogue, the calorie content of each food flashes on the app. The breakdown percentage for each color signal suggests that 45% should come from yellow foods, 30% of your intake should be from green foods and only 25% from red foods. The “to choose” food list is a blueprint making your food shopping and preparation systematic and easier.

The Green labeled foods

All the nutritious vegetables and fruits are Green labeled. The Noom division primarily allows the green light consumption including larger quantities of broccoli, spinach, carrots, apples, berries, bananas, tomatoes, blueberries, pepper, Brussels sprouts, beets and oranges. Low fat or no fat dairy items and whole grain products like oats and quinoa also fall under this category. If you make sure to stick to more of this category of foods, the daily calorie count would be naturally low and the nutrient density would enhance.

The Yellow labeled foods

All the foods to be eaten with caution lying between the zones of red and green are the yellow labeled foods. Grilled lean proteins including chicken, turkey, salmon, poultry and low fat dairy products like cheeses, milk, curd all comes under this category. Healthy fats are obtained from vegetable oils, nuts and seeds, avocado and olives. Foods from this category are to be eaten in monitored amounts to keep the calorie count at check.

The Red labeled foods

Not completely off limit but the foods to be eaten in least frequency are the red labeled ones. Processed foods, junk foods, sugar, sodium, oils and condiments, high fat foods are all on this list. Red flagged foods are commonly eaten by us without considering its ill effects to health. The app keeps reminding you to avoid choosing them and brings a change in your eating habits gradually.

This app does not track macro and micronutrients but is solely focused on the calorie and nutrient density of foodstuffs dividing them into the above three categories. For example, both nut butter and olive oil would fall under the classification of red foods since they are both calorie dense and fat rich. At the end of the day it is important to understand that “red foods” doesn’t necessarily mean that you are eating “bad” foods and once in a while you can consume those. The colour system is not to restrict you from a food group completely.

Say no to –

• High fat foods
• Processed foods
• Excess oils and condiments
• Added sugar and salt

Say yes to:

• Whole grains
• Fruits
• Vegetables
• Non fat dairy products
• Lean meat
• Healthy fats

Is it easy to follow The Noom Diet Plan?

Food that acts as fuel for the body is an inseparable part of our daily lives. It is an emotion itself as it connects us with peculiar memories or people or places at different phases of life. However, whenever we are dumping anything in our system, the first question that we should ask ourselves is- “How is this going to benefit me?” The answer to this question can bring you instant realization that hunger is more about than just munching food mindlessly.

Noom is the easy solution to this avid problem which allows you to plan your entire day menu beforehand making you all excited about it. It is easy to follow as you don’t have to continuously bother yourself with restricted eating patterns and by just following simple ideas and steps you can lose weight by keeping your daily calorie count at check. It is an easy to follow behavioral management program which comes with a bonus package of healthy living and weight loss component. It is not an extreme oriented diet or a fad diet which forces you to accept hardcore changes giving away the most basic pleasure of life- food!

Initiating anything new always calls for adjustments and thoughtfulness. The meal and weight logging features at beginning might seem strenuous and irritating but after watching the desired results in the long run, it seems all worthy! This application was able to gather several #NoomNerds who have benefitted themselves immensely from this platform and came up with a better lifestyle henceforth. Sometimes a change is all we need.

Are there any drawbacks of the Noom Diet?

Every coin has two sides and any great thing comes at a cost. Though Noom is an outstanding and comprehensive tool but there a few pointers as well that should be taken into consideration while getting completely involved with this app or lifestyle plan.

1. Developing disordered eating patterns including food anxiety and excessive calorie consciousness and restriction occurs. Regular food tracking makes you aware to constantly monitor your eating patterns but on the other hand it makes you more cautious than needed. Logging every bite that you have each day, calls for a lot of hard work on a monotonous road. Most of us would not want to search database for each ingredient or follow the modified versions of recipes changing the ones we are already comfortable with.
2. Noom plan comes with a substantial amount of price around $45 each month (it varies) which can be a financial burden to many. So, even if you want to modify your diet plan with Noom, there is a part of population who cannot due to its expensive package.
3. This plan is particularly available only on mobile devices. Hence, it is accessible and applicable on the virtual platform on no other means than cell phones which makes it difficult to connect to internet due to limited cellular data options.
4. A virtual support team is organized who are responsible for your goal achievement and assists you with the same. The entire communication is subjected through a messenger system fed in the Noom app. According to research face-to-face coaching sessions are found to be more effective than the virtual ones as it allows more interpersonal communication and stress buster episodes enjoying the company of the other. People who are not accustomed to virtual platform can ultimately limit the interaction and thus are unable to fully enjoy the benefits of this app.
5. Though Noom is an approach towards following a long term behavioral pattern, it more or less revolves around weight parameters making you worrisome and stressed about your current weighing status. There are several red flags that might jump out to you creating burden on your shoulders to make each coming day better than the last one.

A Sample Meal Plan (Noom Diet Menu) Using Noom app

The Noom diet plan is not extravagant as it includes the basic easily available foodstuffs which can be consumed with healthy cooking practices. Following Noom diet for a few weeks can make you realize the difference it creates in your overall system and practicing the same for long will help you develop a habit. It is always great to plan your day’s menu beforehand as it helps you keeping a check on your diet and its portions. Start with an organized one month noom plan and gradually get the hold of it.

Let’s try and follow a basic Noom day where all the meals are planned by the dietitians considering the Noom pattern. You can also consider this as a free noom diet plan –

Breakfast

Oatmeal with fruits and almonds Or Whole wheat muffin with hard boiled egg Or Whole grain tortillas with fruit toppings and protein shake

Mid morning snacks

Lemon water and almonds Or Apple and cucumber slices Or Mixed fruit salad

Lunch

Chicken breast with quinoa and broccoli Or Protein pan with lean meat, fruits and veggies Or Grilled chicken with chopped green salad

Evening snacks

Roasted garlic chickpeas Or Hummus and baby carrots Or Marinated olives, grape tomatoes with hard boiled egg

Dinner

Baked salmon with grilled veggies Or Quinoa, bean and salsa salad Or Baked chicken and veggie casserole

Bed time

Frozen Greek yogurt Or Fruit pudding Or Frozen yogurt mint bar.

Frequently asked questions about the Noom Diet

1. Why Noom when there are so many online health consultation platforms available?

The Noom, unlike other health apps do not work being glued to only health loss or gain factor, it is a behavioral treatment and overall health up lifter. Many Noom users were surveyed and according to their reviews, they did try other options but after landing here, they preferred to stick to Noom with its monitored yet not restrictive eating patterns.

2. How do I increase or decrease my calorie budget to reach the desired goal?

The app in its “weight loss speed” drawer has several illustrating options which translates your daily calorie requirement and compares it with the amount of calories you consumed the entire day. Based on the parameters of your height, age, weight and medical conditions, the app itself sets a threshold limit for you to eat. However, since it does not believe in crash diet, it would never recommend to consume less than 1200 and 1400 calories for women and men, respectively.

3. Can multiple devices be used to sync Noom?

No. Noom data cannot be synced with more than one device. Hence, it is recommended to all the Noomers to choose one device for tracking all the information’s in order to make it accessible and stored in just one device.

4. How do I log my daily feeds? Why is it important?

Your daily weigh-ins and meal logs are essential to feed to keep a regular track of your daily activities and to keep you aware of them. The app itself will send you push notifications reminding you about the same. At the bottom of the screen under “do more” option, select “exercise” and choose any workout moves or sessions as per your need from the ever-expanding options.

5. What if I wish to log a particular food which is not available in Noom database? How will I get a hold on the calories precisely then?

Noom keeps the database as current and vivid as possible but there might be particular options which are unavailable. By providing your query with “user suggestion” feature, it would get added for you in time. You can also add macronutrients and ingredients of the peculiar food you ate, so that a more precise database with calorie content can be provided.

6. How many serving sizes should I consume each day?

Based on your nutritional needs, the standardized way to measure your food is a serving size. Different foods will have different standardized serving sizes since their nutritional content vary. For example, one serving size of berries measures half a cup whereas one serving size of peanut butter measures 2 tablespoons. The app through the medium of Noom coaches helps you understand your nutritional needs and the serving sizes or portions each day.

7. How do I determine my step goal? Will it affect my daily calorie budget?

To mark your beginning in fitness sessions with Noom, the goal should be set to 2000 steps. The pedometer in the app would adjust your step goals according to your daily activity. If you complete your daily step target, it would increase the goal for the next time whereas if you are unable to complete the minimum step goal and the pedometer is unable to detect any steps, it would revert the initial settings to 2000 steps. Walking or jogging a specific number of steps burns calories depending on your BMI and other factors. Half from the total amount of calories burnt by you while walking is taken by Noom to add to your daily calorie budget.

8. Are noom recipes modified according to every country and language?

Currently the database of Noom is available for German, Japanese, Korean and English users but it is adding several other improvements and additions as per the convenience of the users.

9. Will my personal information be safe with Noom?

The personal information of all the Noom users is secured with Noom servers. TLS encryption of the users data account is maintained so that the only two parties who can view the entire information are you and the application.

10. Does noom work for weight loss?

Yes, it works. We have explained how it works in detail above. This diet plan primarily focuses on healthy eating habits and lifestyle changes thus making it more effective weight loss program.

11. Can you use noom for free?

No. The Noom app has a trial plan that you can try before going for a premium plan.

12. How the refund policy works?

A free trial facility is provided for the Noomers during which they can decide if they want to pursue it ahead or not. In case you want to discontinue, just uninstalling the app won’t automatically cancel your subscription. You need to inform your Health Coach or Goal Specialist and ask for a refund on the subscription portal.

To conclude, even with all the drawbacks and struggling routine that Noom provides, if you want to have a progressive change in your life towards achieving a healthier version of you then you should definitely give it a try!