Noom Diet: Does It Work for Weight Loss?

Since its inception in 2006, the Noom or Noom diet has quickly become one of the most requested diets.

According to Noom, people who use his program and lead a healthier lifestyle can expect to lose 1 to 2 pounds (0.5 to 11 kg) per week.

But you may be wondering if there is another fad diet based on Noom Sidoscience with the promise of unrealistic results, or if it is an effective program for healthy and sustainable weight loss.

This article covers everything you need to know about Noom, how it works, and how it works, as well as its downsides.

Images source by pexels.com

Overview

What is Noom?

Noom is a mobile health app that provides educational articles, tools, and virtual health coaches to monitor and track your progress towards weight loss. You can download it on your smartphone or tablet. Focusing on behavior changes, Noom calls himself a lifestyle, not a diet.

How Noom works

Method

Noam's goal, like most commercial diet plans and programs, is to help you lose weight by creating calorie deficits.

Calorie deficiency occurs when you regularly consume fewer calories than you burn each day.

Nome calculates your daily caloric needs based on your answers to a series of questions about your gender, age, height, weight, and lifestyle.

Num uses an algorithm to estimate how many calories you need to eat per day depending on your weight and target time. This is known as your calorie budget.

For safety reasons and to ensure proper nutrition, the app does not allow a daily calorie budget below 1200 calories for women or 1400 calories for men.

Num encourages food logging and daily weights, two self-monitoring behaviors associated with weight loss and long-term weight loss maintenance.

Can Num Help You Lose Weight?

A low-calorie diet plan or program can help you lose weight if you follow it.

Even so, owning one is still out of reach for the average person. Most diets fail because they are difficult to maintain

To date, no studies have compared the effectiveness of Noom with other weight-loss diets, but researchers have analyzed data from Noom users.

A survey of nearly 3,000,000 Noom users found that they lost 98% of their weight while using the app for 9 months, and 23% lost more than 10% of their initial weight.

The study also found that those who followed their diet and weight more often were more successful in losing weight.

Regardless, more detailed research on the program is needed.

Noom's Food Guide

Noom recommends eating based on calorie concentration and classifying foods as green, yellow, or red accordingly.

The application recommends taking some percentage of food of 30% green, 45% yellow, and 25% red for each color.

According to the Noom website, these are examples of foods of all colors. They provide an extensive list of foods.

Noom's Food Team

Green

Yellow

Red

These foods, which have the lowest calorie density and the highest concentration of nutrients, should be the ones you eat the most.

Heart vegetables: sweet potatoes, spinach, broccoli

Fruits: Apples, strawberries, blueberries.

Dairy and dairy alternatives: skim cheese, skim milk, skim milk

Whole grains: brown rice, oatmeal, whole wheat bread

Drinks: unique tea and coffee

Sample meal plan

Below are sample weeklong meals with recipes from Num.

This meal plan won't apply to everyone because the calorie recommendations are personalized, but it does share an overview of the foods included in the color categories above.

As long as most of your diet consists of foods from the green and yellow sections, you can include foods classified as red, such as chocolate cakes, in smaller servings.

Monday

Breakfast: Raspberry yogurt is perfect

Lunch: Vegetarian barley soup

Breakfast: creamy cucumber and dill salad

Dinner: Fennel, orange, and arugula salad.

Tuesday

Breakfast: Banana and Ginger Smoothie

Lunch: fried orange tilapia and asparagus.

Breakfast: Stuffed eggs

Dinner: rice and mushroom soup.

Wednesday

Breakfast: Vegetable Skill Fritta

Lunch: Quinoa broccoli pilaf

Snacks: Homemade yogurt popsicles

Dinner: pork lettuce-wrapped ps

Thursday

Breakfast: Egg sandwich

Lunch: Chicken and avocado pita bags.

Breakfast: Mixed nuts

Dinner: Pasta with seafood and mushrooms.

Friday

Breakfast: Vegetables and tomatoes

Lunch: Salmon with tabbouleh salad.

Breakfast: Chocolate cake

Dinner: Grilled chicken with corn sauce.

Saturday

Breakfast: Banana-apple and oatmeal with walnuts

Lunch: Turkey Cheddar Cheese Tacos ac

Breakfast: Hummus and pepper

Dinner: green bean casserole

Sunday

Breakfast: Scrambled eggs

Lunch: Loaded spinach

Dinner: Salmon patties with green beans

Breakfast: Fruit sauce with cream cheese and apples

Advantages - Disadvantages

Benefits of Noom

Noom's program emphasizes long-term approaches to weight loss. Quick resolution methods can have several advantages.

It focuses on calorie and nutrient concentrations.

Num emphasizes calorie concentration, how many calories a food or drink provides compared to its weight or volume.

The program categorizes foods into color systems (green, yellow, and red) based on their calorie concentration and nutrient concentration.

Foods with the lowest calorie concentration, the highest concentration of nutrients, or both are considered green. Foods with the highest calorie concentration, the lowest concentration of nutrients, or both, are labeled red, while turmeric is in the middle.

Calorie-dense foods are low in calories, but low-calorie foods are low in calories.

In general, low-calorie foods, such as fruits and vegetables, are high in water and fiber and low in fat.

On the other hand, high-calorie foods, such as fatty fish, meat, almond butter, sweets, and confectionery usually provide added fat or sugar but lack water and fiber.

Diets consisting mainly of low-calorie foods and beverages are associated with lower appetite, weight loss, and risk of chronic diseases such as heart disease than diets rich in high-calorie foods.

No food is forbidden

Several popular diets can be restricted to specific foods or whole food groups. It can promote unhealthy eating or illegal behavior around healthy or “clean” eating.

Bending flexibility goes hand in hand with the opportunity to fit all foods into your diet.

Because some high-calorie foods, such as nuts, contain important nutrients and it is not realistic or worthwhile to completely reduce sweets and other uses, Noom does not ban these foods but encourages them to eat less.

The program helps you stay within or close to your daily calorie budget

Noom's Recipe Library helps you determine which foods and recipes are right for you based on any food allergies or intolerances you may have.

Promotes behavioral change

Weight loss and a healthy lifestyle are beyond what and how much you eat.

It's about building new healthy behaviors, strengthening your already healthy habits, and breaking down any unhealthy patterns that harm your goals.

Without any change in behavior, on a low-calorie diet, the weight tends to recover over time, often much more than what was initially lost.

In fact, in 29 reviews of long-term weight loss studies, people recovered 33% of their initial weight loss within 1 year, on average after 5 years, and 79%.

Recognizing that behavioral change is difficult, Noom uses a psychology-based curriculum that enhances self-efficacy - believing in your ability to perform the habits needed to achieve your goals.

In this way, Noom can better equip you with the tools and education you need for effective behavioral change that includes the successful maintenance of long-term weight loss.

In fact, one study found that 78% of the approximately 3.000 Noom users lost more than 9 months of weight. It is not clear whether weight loss is sustainable after this period.

Noom's difficulty

Noom is a great, comprehensive tool that you can use to help you achieve your health goals, something you need to keep in mind about the app.

Keep in mind that tracking your food and calorie intake through NUM or any other program can promote dirty eating patterns. This may include eating habits and excess calorie restrictions.

Price

The minimum price is $ 44.99 per month, you can read the price of Num more than you wish or be able to.

However, if you hire an organization that provides a workplace health and wellness program, talk to your organization's human resources department. You can get financial incentives to take part in fitness programs like Noom.

Accessibility

Noom is a strictly technology-based virtual platform that is only available on mobile devices.

If you don't have a mobile device like a smartphone or tablet, this makes the program unavailable.

Even if you have a mobile device, you may not be able to easily access the internet due to limited WiFi or mobile data options.

Face-to-face virtual interaction

Noom provides a virtual support team to take responsibility and help you set goals.

All communication with the Noom Health Coach is done through the messaging system in the Noom app.

Studies have shown that receiving health coaching on a regular basis, practically or personally, is effective for other health-related goals, such as weight loss and stress management.

However, you may prefer face-to-face coaching sessions rather than virtual ones. If this happens, you may intentionally limit or avoid contact with Noom's health advisers and therefore not feel the full benefits of the weight loss program.

In fact, two studies among predisposed people have found that greater engagement with trainers and educational articles on the Noom app is significantly associated with weight loss.

Note that the company funded one of these studies.

Bottom line

Noom is an application that you can access with a mobile device such as a smartphone or tablet.

The app can help you lose weight by enhancing nutritious low-calorie foods and encouraging healthy lifestyle changes.

If the virtual style of cost, accessibility, and health advice doesn't overwhelm your decision, Noom might be worth a try.