Noom Diet Hands-On Review 2024: A Comprehensive Guide

Author: Veruska Anconitano, Award-Winning Food Travel Journalist, Sommelier & Outdoor LoverAuthor information
About the author
Veruska Anconitano
Veruska is a a food travel journalist with awards to her credit, such as World Best Food Travel Journalist. She holds a certification as a sommelier and she is also an ardent lover of the outdoors. Aside from this, Veruska is a Multilingual SEO and Localization Consultant and co-owns multiple websites that cater to a global audience.
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Ready to finally find your weight loss match? Discover the secrets of the Noom Diet and find out if it’s the right choice for you. This comprehensive article will teach you all the essential details about this cutting-edge diet. It’s time to stop searching and start finding – the Noom Diet may be your ticket to a healthier, happier you!

Are you tired of trying every diet under the sun with no success? It’s time to end the cycle and find the perfect fit for you. Learn everything you need to know about the Noom Diet in this informative article and say goodbye to yo-yo dieting forever. Join the millions of people worldwide who have finally found their weight loss solution with Noom.

Read also: Keto Diet for Beginners

The journey to a healthier self takes many forms, whether losing weight or maintaining a healthy weight. Whatever your motivations, it’s essential to find a diet that fits your needs. Every person has unique reasons for dieting, and the key to success is finding the right fit.

The Noom Diet has been around for a while, but many people aren’t quite sure exactly what it entails. This guide can help break it down for you so you know exactly what to expect on the Noom Diet.

What is the Noom Diet?

Noom is so much more than a weight loss program that focuses solely on the food that you’re consuming. Noom is a mobile-based platform that focuses on the overall health and wellness of people on diets.

Mind and body, hand in hand. That’s the philosophy behind the Noom Diet. While healthy eating is crucial, it’s equally important to have the mental support and tools to reach your goals. That’s why Noom offers a comprehensive platform with expert coaching and online support to help you succeed.

The ultimate goal of this diet is not just weight loss, but sustainable lifestyle change. With Noom, you’ll not only reach your weight loss goals but also develop the skills and habits to maintain a healthy lifestyle for the long haul.

From calorie counting to adding in daily exercise, the Noom Diet considers the overall lifestyle of the people who are on the diet day in and day out.

To start the Noom Diet, you’ll have to choose between two programs. Those program choices are:

  • Healthy Weight Program
  • Diabetes Management Program

Once you choose what diet path you’re on, you will then start getting insight into how to start managing and changing your lifestyle.

1. Healthy Weight Program

If you opt for the Healthy Weight Program, you’ll begin promptly by tracking your calorie intake and monitoring your daily food consumption.

The Healthy Weight Program makes it easy to keep track of your progress by providing you with an online platform where you can log your daily calorie intake and physical activity. Starting the program is a straightforward process and offers a more manageable way to stay on track compared to other diets.

The Healthy Weight Program emphasizes that there are few restrictions on the types of food you can eat, and that you can realistically expect to lose a moderate amount of weight, with an average of 1-2 pounds per week. This makes it a sustainable and attainable diet program for most people.

2. Diabetes Management Program

If you choose the Noom Diet’s Diabetes Management Program, you’ll collaborate with virtual coaches who will assist you in monitoring your carbohydrate intake and content. This program will help you better manage your diabetes and improve your overall health and well-being.

This program is recognized by the CDC (Center for Disease Control), which is a great confidence booster.

How does the Noom Diet work?

The Noom Diet is not just a temporary solution for quick weight loss but rather a program that aims to help you adopt a healthier lifestyle for the long term. The goal is to educate and provide the tools you need to make lasting changes rather than just a fleeting fix. By working with the program, you can learn to adopt healthier habits and make positive, sustainable changes that will benefit you in the long run.

Once you start the Noom Diet and choose between one of the two diets listed above, other things will start happening in addition to your new diet choice.

After you decide to join, you’ll log into the website and answer quite a few questions about you and your current lifestyle. You’ll also answer questions about goals and what you hope to obtain on a diet.

During the initial week of the Noom Diet, you’ll be introduced to a coach who will work with you to understand your goals and develop a personalized plan comprehensively. Your coach will facilitate conversations about healthy eating habits, forming new behaviors, and identifying and overcoming challenges that may be hindering your progress. This collaborative approach helps you stay motivated, achieve your goals, and make meaningful and lasting changes in your life.

Think of the Noom Diet as an online support system at your fingertips every single step of the way. Being able to log in at any time and get confidence or support when you’re struggling with the Noom Diet is a definite positive and one of the biggest reasons why many people praise the diet program.

After a few weeks of participating in the Noom Diet, your interactions with your online coach will shift to weekly check-ins. During these sessions, you’ll have the opportunity to discuss your progress, any challenges you’ve faced, and any areas where you need additional support. The Noom Diet platform is designed to provide continuous support so that you can reach out to your coach anytime for guidance and encouragement. This ongoing support system helps ensure you remain on track and make sustainable changes toward a healthier lifestyle.

The Noom Food Database explained

A simple and effective way to manage weight is by closely monitoring what you eat. Consuming high-calorie foods regularly can hinder your weight loss progress. Keeping a food diary can be an effective tool in identifying areas where you may need to make changes.

However, manually tracking your food intake can be time-consuming and may not provide accurate calorie counts. This can lead to difficulty tracking your progress and achieving your weight loss goals. To avoid these challenges, many people find it helpful to use a food tracking app or software that provides accurate calorie information, making it easier to monitor their food intake and stay on track with their weight loss goals.

Not recording the correct number of calories consumed can cause the whole calorie count for the day, week, and month to be off.

The Noom Food database takes care of that for you. The Noom Diet features a comprehensive food database, developed by experts, which includes over 3 million food choices to help you accurately track your caloric intake.

The database makes it easy to log in and record what you’ve eaten throughout the day, including breakfast, lunch, dinner, and snacks. You can select the specific foods you’ve eaten, and even specify the portion size, to ensure the most accurate tracking possible. This convenient tracking system eliminates the need for manual calculations and research, freeing up your time and allowing you to focus on your weight loss journey.

The Noom Diet food database is so comprehensive that it even allows you to scan barcodes at the grocery store or select the restaurant you dined at to accurately identify the foods you consumed. This feature adds extra convenience and precision to your food tracking, ensuring that you always have an accurate record of your caloric intake. The Noom Diet makes it easy to stay on track with your weight loss goals, whether at home or on the go.

Using the Noom Diet app is a great way to keep a digital food log that you can reference back to quickly. It was created by experts and is a straightforward way to count calories, track them online, and compare them weekly.

Allowed Food on the Noom Diet

Here’s the great thing about the Noom Diet. There are no technically off-limits foods. Yes, you read that right. There are no foods that are off-limits completely.

The Noom Diet does things a little bit differently. Instead of limiting the food you’re going to consume. The Noom Diet has food broken into three categories: Green Foods, Yellow Foods, and Red Foods.

1. Green Foods on the Noom Diet

The green food calorie is where a lot of the emphasis on eating on this diet falls. As you can imagine, it contains a lot of fruits and vegetables and is full of healthy and nutritious food.

Some of the food items that are on the green list and are approved to eat are:

  • Lettuce
  • Onion
  • Green Beans
  • Broccoli
  • Carrots
  • Spinach
  • Brussel Sprouts
  • Tomatoes
  • Watermelon
  • Cherries
  • Oranges
  • Blueberries
  • Strawberries
  • Almond Milk
  • Low-fat yogurt and low-fat cheeses
  • Apples
  • Bananas
  • Eggs (whites only)
  • Oatmeal
  • Peas
  • Sweet Potatoes
  • Brown Rice
  • Bread (whole grain)
  • Peas
  • Tofu

In the green food category, you’re looking for food items that will help you be fuller for longer and satisfy those hunger pains throughout the day.

2. Yellow Foods on the Noom Diet

While these foods aren’t considered bad, you should use moderation. They don’t have as many nutrients and health benefits as the foods on the green food list, and they won’t keep you feeling as full as the green list.

Here are a few food items that you can consume from the yellow food category:

  • Lean meats
  • Turkey breast
  • Low-fat dairy products
  • Chicken (grilled and skinless)
  • Beans
  • Hummus

You can still enjoy these foods, but they shouldn’t be the main focus of your eating during the day.

3. Red foods on the Noom Diet

While these foods aren’t off-limits, these are the ones that you should try not to eat or limit as much as possible. They offer very few health benefits and no real nutritional value.

Here are some of the red foods on the Noom Diet:

  • Peanut Butter
  • Bacon
  • Pizza
  • French Fries
  • Ham
  • Chocolate
  • Sugar
  • White Flour
  • Wine
  • Cheeseburgers

These aren’t all of the foods, but you get the idea. Consuming large amounts of these foods can cause a big detour from your weight loss goals.

Food to avoid on the Noom Diet

As mentioned above, no foods are off-limits on the Noom Diet, but there are foods that you should avoid. The Red Food items on the Noom Diet that are listed above are just a small sample of foods that aren’t going to be doing your dieting plans any good.

Many people know that they shouldn’t eat certain food items and don’t allow themselves to “cheat.” By holding strong and sticking to the green or yellow food sections of the Noom Diet, you’ll reach your weight loss goals a lot more quickly.

And even if you sometimes have foods from the Red Food list, as long as you’re eating them in moderation, you don’t need to feel like you’re derailing your whole weight loss goals.

Read Also: Carb Cycling Guide

What beverages are forbidden on the Noom Diet?

Juices or beverages full of sugar are forbidden on the Noom Diet. Consuming these “empty” calories will not only add calories to your daily consumption, but it will also cause you to gain weight more quickly. When you’re drinking your calories, you’re increasing your calorie intake daily, but you’re not putting any food into your body.

This means you’ll end up drinking 100 calories and still hungry because you didn’t eat any food.

What beverages are allowed on the Noom Diet?

Here’s the deal. Water is the best possible beverage you can consume on the Noom Diet. Plain and simple H20. There are no calories, and it’s a great way to keep your body hydrated throughout the day.

Some people drink diet sodas and drinks with artificial sweeteners, so there aren’t any calories, but this can be a slippery slope. Drinking certain beverages can cause you to feel more hungry, which means that you might find yourself snacking more during the day.

Without meaning to, you might increase your calories because of the empty calories that you’re drinking. Sticking to water on the Noom Diet is a simple and healthy way.

A 7-Day Noom Diet Meal Plan: Sample Menu

The Noom Diet encourages a balanced and healthy approach to eat. Rather than focusing on the restriction and elimination of certain foods, it emphasizes the importance of mindful eating and making nutritious choices. Here’s a sample menu for one week on the Noom Diet:


  • Breakfast: Scrambled eggs with spinach and whole-grain toast
  • Lunch: Grilled chicken breast with mixed greens and quinoa
  • Dinner: Baked salmon with roasted vegetables and brown rice
  • Snacks: Fresh fruit and plain Greek yogurt


  • Breakfast: Avocado toast with a side of turkey bacon
  • Lunch: Turkey and cheese wrap with mixed greens and a side of fruit
  • Dinner: Stuffed bell peppers with brown rice and black beans
  • Snacks: Raw veggies with hummus and a handful of nuts


  • Breakfast: Whole grain waffles with fresh berries and a dollop of Greek yogurt
  • Lunch: Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette
  • Dinner: Lentil soup with a side of whole grain bread
  • Snacks: Apple slices with almond butter


  • Breakfast: Oatmeal with almond milk, cinnamon, and a drizzle of honey
  • Lunch: Grilled chicken sandwich with mixed greens and a whole-grain roll
  • Dinner: Stir-fry with tofu, veggies, and brown rice
  • Snacks: Rice cakes with avocado and a sprinkle of chili flakes


  • Breakfast: Veggie omelet with whole-grain toast
  • Lunch: Tuna salad with mixed greens and a side of fruit
  • Dinner: Baked chicken with roasted vegetables and sweet potato
  • Snacks: Carrots and celery with a side of ranch dressing


  • Breakfast: Whole grain pancakes with fresh berries and a dollop of Greek yogurt
  • Lunch: Grilled cheese sandwich with mixed greens and a side of tomato soup
  • Dinner: Beef stir-fry with veggies and brown rice
  • Snacks: Rice cakes with peanut butter and a sprinkle of cinnamon


  • Breakfast: Smoothie bowl with almond milk, banana, berries, and almond butter
  • Lunch: Grilled shrimp salad with mixed greens and a side of fruit
  • Dinner: Roasted pork tenderloin with roasted vegetables and quinoa
  • Snacks: Popcorn with a sprinkle of nutritional yeast.

Healthy Noom Diet Recipes Ideas for the Week

Starting a new diet can be overwhelming, especially regarding meal planning. That’s why we’ve put together a list of delicious and healthy Noom Diet ideas you can enjoy throughout the week. From hard-boiled eggs to grilled chicken breast, these ideas will provide a tasty and nutritious start to your day. So whether you’re looking for something quick and simple or a more elaborate dish, you’ll find something here to satisfy your taste buds.

1. Breakfast Ideas

Feel free to use these breakfast ideas for the mornings. Choose one or repeat them for your meal planning for the week.

  • Hard-Boiled Eggs
  • Omelet
  • Egg Whites and a Cup of Oatmeal
  • Fresh Berries and Low Fat Yogurt
  • Scrambled Eggs and Cheese

2. Lunch Ideas for the Noom Diet

  • Grilled Chicken Breast
  • Veggie Stir-Fry
  • Grilled Tuna
  • Salad
  • Banana Shake
  • Chicken Salad

3. Dinner Ideas on the Noom Diet

  • Grilled Salmon
  • Steamed Brussel Sprouts
  • Chicken Salad
  • Small Steak
  • Veggie Burger
  • Baked Sweet Potato

4. Snack Ideas on the Noom Diet

  • A handful of nuts (almonds, etc.)
  • Banana
  • Orange
  • Watermelon
  • Carrots
  • Yogurt and berries

As you can see, you can make a great weekly menu once you get a few food ideas that you want to eat. You can easily mix and match the food items above or add them to the list of great food ideas. Choose food items from the Green and Yellow Food Lists to receive optimal weight loss results.

How much does the Noom Diet cost?

The Noom Diet is an affordable weight loss plan that anyone can do.

After you join the Noom Diet, you’ll be able to access it for free for the first 14 days to make sure you’re happy with your decision. After that, the Noom Weight program offers a range of subscription plans, from a monthly auto-renewing plan at $70 to an annual auto-renewing plan at $209. The most popular option among users is the 4-month plan, billed upfront at $169 and works out to be $42.25 per month. Choose the length of commitment that works best for you and your weight loss journey.

There is no commitment to keep up with the program, and you can cancel it anytime. Of course, the longer you stay on a diet, the more benefits, consultations, and results you’ll get.

There is also a free version of the Noom Diet on the app, but it’s minimal and doesn’t give you access to the coaching and other motivational aspects that the paid version has.

Read Also: Intermittent Fasting for Beginners

What are the benefits of the Noom Diet?

There are several great benefits of the Noom Diet.

1. Coaching

From the moment you sign up, you’ll have access to some great coaches committed to reaching your weight loss goals.

2. Lifelong success

The true goal of Noom is to help people reach their weight loss goals and live a long, healthy, and sustainable lifestyle without feeling as though they’re limiting themselves or dieting all the time. Noom wants people to keep up their lives without feeling they’re always limiting themselves.

3. Healthier Living

If you follow the process of the Noom Diet, you’re sure to start having some healthy eating habits without even truly realizing it. This small change can help you have a healthier lifestyle with ease.

While these aren’t all the health benefits, these are some of the major ones that people love. Knowing that the Noom Diet wants to see you succeed for life rather than a quick diet fad is a great way to trust in the program and its success.

What are the risks of the Noom Diet?

As with any diet program, you must be aware of the risks involved. Not educating yourself on what your needs are for dieting before starting can lead you down a road that might be confusing.

Specific risks of the Noom Diet can be:

1. Choosing foods that aren’t good for losing weight

Even though there aren’t any off-limits foods, you might sell yourself short if you choose too many foods from the yellow and rest list. Finding that balance is important to success for the Noom Diet.

2. Refusing to listen to the advice of the coaches

There might be times that you think you don’t need to listen to what the coaches have to say. Remember that they’re a big reason you stay on track with your Noom Diet. If you choose not to listen to what they say or recommend, you’re also taking a risk in not losing weight or reaching your health goals as quickly as you’d like.

Is the Noom diet good for me?

It’s always up to you to ensure that a diet or weight loss program is right for you. You can always talk to your doctor to ensure you get the correct information for your body and needs.

Talk to your doctor about what the Noom Diet can do for you and your body. Explain the process and make sure that your doctor feels that it’s a good route for you to take as well. Your diet knows your health history and can make solid recommendations so that you can ensure that you’re setting yourself up for success.

When deciding if the Noom Diet is right for you, there are many things to consider. Take the time to educate yourself on the Noom Diet process and access it if it’s something you can commit to.

Even though the Noom Diet offers great online coaching and support, you also have to be able to keep up with it on your end. Not being fully committed to the Noom Diet is one of the easiest ways to fail every single time.

The Noom Diet was created with millennials and busy adults in mind. With everything being accessible by mobile, this diet plan is super simple to get set up. And even when you’re out and about, you can easily track your calories and take charge of your eating habits.

Get the Noom Diet app for your phone and see how simple and easy it can be. You can easily track your daily progress and understand how and why you might not reach your weight loss goals as quickly as you’d like.

Give the Noom Diet a try today and see if it’s a great fit for you. This mobile weight loss app might be just what you’re looking for.

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