noom review

Noom Diet Review: Will It Work for Weight Loss?

The Noom diet has been around for over a decade and has become one of the most sought out diet plans around the globe. Noom has stated that people who stick to their program can expect to lose up to a whopping two pounds each week, so if you have goals to lose weight, using the Noom app may be a great option for you and your overall health.

With that said, most people are still skeptical and wondering if the Noom diet is just the average fad that offers broken promises. On average, new diet plants are popping up faster than we can keep track of and they are often filled with some of the most unrealistic results in the health industry. However, Noom reviews are overwhelmingly positive, so now may be as good of a time as ever to get started on your weight loss journey using Noom.

So if you’re looking for answers as to whether the Noom diet can help you lose weight, read on because we’ve got you covered with the pros and cons of this fab new weight loss app.

What Is Noom?

Noom is a pretty neat mobile app that can be downloaded to any smartphone or tablet. It was designed with everyone in mind and portrays itself as the ideal lifestyle, and not just a diet. The Noom app encourages its users to adopt a series of behavioral changes so that they can achieve their weight loss goals.

noom reviews

Noom App Details

The Noom app provides both educational tidbits and weekly challenges that encourage weight loss through long term changes. The information provided focuses heavily on managing stress, nutrition, forming healthy habits, and even achievable goal setting so people can feel supported with an in-depth weight loss plan.

The Noom app also provides users with tools that aid in keeping track of all the progress that they made. Users can easily log their exercise plan, meals, and even keep track of their body weight.

Noom also offers a true virtual experience with a coaching team, so you will be supported by a health coach instead of just sticking to a strict diet plan. You’ll be able to lean on the support group as you benefit from the group coach and the goal specialist. The support helps you to stick to the Noom diet plan while maintaining motivation for your weight loss goals. The app also allows biometric tracking that monitors blood pressure and blood sugar so you can monitor the changes in your body from your newfound healthy habits.

Noom offers its potential customers a two-week trial that goes for only $1. You can try it out risk-free before you commit to a monthly plan, which is enticing for a lot of people.

Noom App Review

How Does It Work?

Simply put, Noom has set the bar above its competitors as it offers people the chance to lose weight through a series of commercial programs and plans. As you may know, weight loss is achieved through the creation of a calorie deficit. However, the deficit only comes into effect when users consume fewer calories than what is burned.

A user’s daily calorie intake is based on their age, gender, weight, height, and other lifestyle-related questions that Noom has prepared. However, depending on the user’s timeframe for losing weight, Noom uses a specially designed algorithm that indicates how much calories should be eaten in a day. This ensures that users stick to a calorie budget, which allows for them to drop weight.

In keeping with a healthy nutritional plan, Noom doesn’t allow the calories for women to drop below 1200, and below 1400 for men. The Noom app also encourages its users to note their weight daily as well as all the foods that they eat so they can monitor their habits. These are essentially important for long term weight loss and maintenance.

Will Noom Help You to Lose Weight?

Reduced calorie programs will work once followed. However, most people tend to find it difficult to follow diet plans and this is the main reason that people fails. While researchers have analyzed user data, there are currently no studies that have compared the effectiveness of the Noom diet with other diet plans, but Noom can help you lose weight by providing the support that people often need throughout their weight loss journey.

There has been one study that stated that roughly 78% of 36000 Noom users have successfully experienced weight loss during a 9 month period. 23% of them managed a 10% loss in comparison to their initial weight. It was also reported that those who kept track of their journey were more successful with their weight loss plan, so the Noom diet does seem to benefit many people looking to lose weight.

What are the Benefits of Noom?

Noom diet plans focus on the long term approach and look beyond just losing body weight. There are several core benefits that Noom users experience:

Focuses On Rich Calorie Dense Nutrition

Unlike others, Noom stresses the importance of calorie density and keeping track of how many calories can be found in beverages and food. Noom categorizes food into color-specific systems based on the number of calories and nutrients in them, helping people to recognize foods and their nutritional values more easily.

Foods that contain the lowest density with the highest amount of nutrients are placed in the green foods category. Green foods are safe to indulge in if you have weight loss goals. Red foods are foods with a high density and low nutrient content, so people who are working towards weight loss will want to avoid red foods. Anything in between falls into the yellow foods category.

Calorie dense foods are categorized based on a large number of calories with the least amount of food. Low calorie-dense foods tend to come in heftier portions with fewer calories. Foods such as vegetables and fruits are low in fat and usually contain more fiber and water.

High-calorie dense foods provide added sugars and fat while they lack fiber and water. These include sweets, desserts, meats, and fatty fish. A low-calorie diet usually consists of beverages and foods that are associated with weight loss, less hunger, and a higher risk of life-threatening conditions such as heart disease. If you want to succeed on a weight loss program, it’s important to consider which foods you’re putting into your body. The Noom app makes it easy for you.

No Foods are Restricted

noom diet

If you didn’t already know, some diets completely restrict certain foods from a diet plan for health purposes. This can eventually lead to severe eating disorders and obsessive behaviors. Noom simply ignores this and offers its users a more flexible health plan that allows them to eat what they want, but while keeping in mind which foods are categorized as green, yellow, or red. To achieve weight loss, you’ll want to still to the green/yellow food groups.

Completely eliminating dense foods such as nuts and desserts isn’t realistic. Noom simply encourages eating less instead of removing them. This is done in an effort to ensure that users stay within their desired calorie count without feeling like they need to quit their weight loss plan.

Noom even offers its app users a recipe library that provides them with recipes that are suited for any intolerances or allergies, making it easy to stick to diets for weight loss.

Promotes Behavioral Changes

what is noom

A healthy lifestyle and losing weight requires more than just a diet. People are encouraged to form healthy lifestyle behaviors by positively reinforcing the habits that are already there. This allows users to break unhealthy patterns that may negatively impact a weight loss plan.

It should be noted that without changed behavior, any weight that is lost on a reduced-calorie system is easily gained in an excess of the initial weight. Studies have indicated that persons actually gain more than 33% of what they lost in 1 year and over 79% of that in a 5 year period.

While behavioral changes can be challenging, the Noom app adapts a curriculum based on psychology and encourages users to be efficient. This promotes the ability to execute the tasks needed to accomplish goals, and the app itself works as a virtual health coach by offering many modes of support within the app itself.

Through these methods, the Noom app ensures that its users are better equipped with the education and tools needed to change their behavior as they maintain it on a long term basis. Also, another study indicated that users were able to maintain their weight over a period of 9 months.

How Much Does the Noom App Cost Per Month?

After the 14 day trial, the Noom app may cost more than some users are willing to pay. The plan usually goes for around $44.99 per month. However, it is recommended that employed persons should seek both wellness and health programs that are available through their companies. Incentives can even be available for persons to participate in programs such as Noom.

Noom App Accessibility

Noom runs on technological advancements and is currently only available on smart devices. So if you don’t have one, you’re not going to be able to access the program.

Virtual support is used to aid users with sticking to a routine that helps them achieve their health and wellness goals. As such, users can communicate with coaches through the app’s messenger system. Research has indicated that coaching is essential for weight loss and other goals.

However, if you prefer a face to face session this is limited to only virtual coaching. Some users have been known to limit communication virtually leading to them not being able to reap the benefits of a complete weight loss program.

Which Foods to Eat, Which Foods to Avoid

Since the Noom app places foods into different categories, they recommend that persons stick to 30% green, 45% yellow, and 25% red. The following was taken from the Noom website:


  • Fruits – apples, watermelon, bananas, blueberries, strawberries
  • Vegetables – cucumbers, carrots, tomatoes, onions, spinach, salad greens
  • Starchy Vegetables – squash, sweet potatoes, beets, and parsnips
  • Dairy – skim milk, non-fat cheese, non-fat Greek yogurt
  • Alternatives To Dairy – soy milk, cashew, unsweetened almond
  • Whole Grains – brown rice, oatmeal, whole-grain pasta, whole-grain bread, whole-grain pita, whole-grain cereals, whole-grain tortilla
  • Condiments – salsa, ketchup, light mayo, marinara, sauerkraut
  • Beverages – coffee, unsweetened tea


  • Lean Meats – turkey, lean cuts of lamb, pork, and beef, grilled chicken
  • Seafood – salmon, tuna, scallops, tilapia
  • Dairy – low-fat cheese, low-fat milk, Greek yogurt, low-fat cottage cheese
  • Legumes And Seeds – pinto beans, chickpeas, lentils, quinoa, peas, soybeans, black beans
  • Grains And Grain Products – white rice, white pasta, couscous, white pasta
  • Beverages – beer, diet soda


  • Meats – red meat, ham, bacon, fried meats, sausage, hot dog, hamburgers, red meats
  • Nuts And Nut Butters – peanut butter, almonds, walnuts, almond butter
  • Sweets And Desserts – chocolate, candy, cake, pastries
  • Snack Foods – potato chips, snack bars, french fries, snack bars
  • Topping And Condiments – ranch dressing, butter, mayo
  • Beverages – orange juice and other juices, wine

Sample Menu – One Week

Noom works to help people lose weight, and this is most easily done when people are conscious about what they are eating. In order to help people shed unwanted body weight, Noom creates healthy diet plans like this one below:


  • Breakfast – raspberry parfait
  • Lunch – barley soup (vegetarian)
  • Dinner – orange, fennel, arugula salad
  • Snack – creamy salad with cucumbers and dill


  • Breakfast – ginger and banana smoothie
  • Lunch – roasted tilapia and asparagus
  • Dinner – rice and mushroom soup
  • Snack – deviled eggs


  • Breakfast – veggie frittata (skillet)
  • Lunch – broccoli quinoa pilaf
  • Dinner – pork lettuce wraps
  • Snack – yogurt pops


  • Breakfast – Sandwich (egg)
  • Lunch – avocado and chicken pita pockets
  • Dinner – shellfish and mushroom pasta
  • Snack – mixed nuts


  • Breakfast – tomato and spinach frittata
  • Lunch – tabbouleh salad and salmon
  • Dinner – corn salsa and grilled chicken
  • Snack – chocolate cake


  • Breakfast – oatmeal (banana, apple, and nut)
  • Lunch – cheddar turkey tacos
  • Dinner – casserole (green bean)
  • Snack – peppers and hummus


  • Breakfast – wrap (scrambled egg)
  • Lunch – spinach salad
  • Dinner – green beans and salmon patties
  • Snack – fruit dip (cream cheese and apples)

The Bottom Line

Noom is a freshly designed app that can be accessed on smart devices with wifi or a reliable data plan. The app offers many people the opportunity to lose weight as it promotes a low-calorie intake with foods that are nutrient-dense. The creators of Noom have changed the game for promoting lifestyle changes. So if the all-new virtual style of health coaching is appealing to you, then Noom just might be the best diet program for you and your weight loss goals.