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What Do You Eat on the Noom Diet? (2024)

Discover the essentials of the Noom diet in this comprehensive guide, highlighting the psychology-driven, color-coded food system for healthier choices, personalized plans, and health coach support. Uncover the balance between green, yellow, and red foods for a sustainable, nutritious path to weight loss and long-term health.

Article Summary

Discover the essentials of the Noom diet in this comprehensive guide, highlighting the psychology-driven, color-coded food system for healthier choices, personalized plans, and health coach support. Uncover the balance between green, yellow, and red foods for a sustainable, nutritious path to weight loss and long-term health.

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Rob's extensive expertise in evidence-based weight loss interventions, backed by rigorous peer-reviewed research, has established him as a credible authority in the field. As a clinical research associate (CRA), Rob has tested new applications for their effectiveness, risks and benefits to ensure that they are safe for consumers.

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Article updated on:

February 20, 2024

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With the intention of making health information easily comprehensible, our editorial process has been carefully crafted. Our writers and editors are all veteran clinical research specialists who strive to demystify complex research studies, data, and medical terminology to guarantee that the information is precise, sympathetic, and applicable so you can make the right health decisions.

  • Noom’s 5–minute quiz unlocks a weight loss program customized for you – now with GLP-1 options – so you can manage your health and form habits that last.

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What do you eat on the Noom diet? This question is at the heart of many seeking a sustainable path to weight loss and healthier living.

The Noom diet emphasizes a psychology-driven approach to eating, categorizing foods into a color-coded system to encourage nutritious choices without imposing harsh restrictions.

Understanding the balance between green, yellow, and red foods is key to navigating the Noom diet effectively, ensuring a varied and balanced intake that supports long-term health goals. You can get your free Noom trial here.

Key Takeaways
  • Noom emphasizes sustainable weight loss through behavioral change and balanced nutrition.
  • The diet uses a color-coded system in its app to aid in selecting nutrient-dense, low-calorie foods.
  • Personalized plans and health coach support are integral components of the Noom program.
Noom Foods List - Green, Yellow, Orange Foods To Eat On Noom Diet
Noom Color coding system as reference in Womens Health

What Do You Eat on The Noom Diet?

Noom emphasizes balance and moderation in its dietary philosophy, steering clear of restrictive diets. The focus is on promoting sustainable weight loss through a nutritious diet that's easy to maintain in the long run. By categorizing foods into green, yellow, and red, Noom aids users in making healthier food choices without completely eliminating any food groups.

  • Green Foods: These are low in calories but rich in nutrients. Examples include fruits, vegetables, and whole grains.
  • Food Categories: Noom divides foods into three categories - green, yellow, and red - to guide users in their dietary choices.
  • Sustainable Weight Loss: The program aims for lasting weight loss through a balanced and maintainable diet.
  • Health Coach Support: Noom provides users with a health coach for personalized goal setting, motivation, and nutritional advice.
Color Definition Examples Purpose
Green Low calorie, high nutrient Non-starchy veggies, fruits 50-80% intake
Nonfat dairy, whole grains Encourages nutritious options
Lean protein
Yellow Moderate calories and nutrients Starchy veggies, lean protein 20-50% intake
Low-fat dairy, whole grains Mindful portions
Red High calorie, low nutrient Fried foods, fatty meats <25% intake
Full-fat dairy, sweets Limit intake
Additional Promotes balance, not restriction. Percentages are guides. Updated in 2022 to use "red" for clarity. Caution for those with disordered eating. Balance green/yellow with occasional red for moderation.

Understanding the Noom Diet

The Noom Diet utilizes a unique color-coding system to categorize foods and emphasizes the psychological aspects of eating to promote long-term weight management and healthy habits.

Color-Coding Food System

Noom's diet plan classifies foods into three color categories based on their caloric density and nutrient content. This system encourages users to make healthier food choices while fostering moderation.

  • Green foods: These are the least calorie-dense and contain the highest concentration of nutrients. Individuals on the Noom diet are encouraged to consume these foods more frequently. Examples include:
  • Fruits: apples, berries, oranges
  • Vegetables: spinach, carrots, cucumbers
  • Whole grains: oatmeal, brown rice, quinoa
  • Yellow foods: These have a moderate calorie density and nutrient concentration. Noom suggests these should be eaten in moderation. Examples include:
  • Dairy: low-fat cheese, yogurt
  • Proteins: chicken breast, tuna
  • Grains: pasta, bread
  • Red foods: These are the most calorie-dense and are typically lower in nutrients. Consumption of red foods should be limited. Examples include:
  • Processed foods: chips, cookies
  • Red meats: beef, pork
  • Sweets: chocolate, ice cream

The Role of Psychology and Behavior

The Noom diet places a significant emphasis on the psychological factors that influence eating habits and behavior change. Noom leverages cognitive-behavioral approaches to help individuals develop healthier eating patterns.

  • Behavior Change: Users are encouraged to identify and alter behaviors that lead to unhealthy eating. By recognizing triggers and establishing new responses, sustainable weight loss is more achievable.
  • Healthy Habits: The program supports building lasting habits through goal setting, tracking, and accountability, creating a foundation for continued health and wellness beyond the diet.

Food and Nutrition on the Noom Diet

The Noom diet emphasizes a balance of nutrient-rich foods while educating individuals on proper portion sizes and meal planning. The approach is to promote sustainable weight loss and a healthier lifestyle.

Incorporating Nutrient-Dense Foods

On the Noom diet, one focuses on nutrient-dense foods, which are foods that provide a high amount of nutrients relative to their calorie count. They generally recommend:

  • Vegetables: A variety of vegetables, including broccoli and leafy greens, are encouraged for their vitamins, minerals, and fiber.
  • Fruits: Whole fruits such as berries and apples provide essential vitamins and antioxidants.
  • Whole Grains: Quinoa, brown rice, and other whole grains offer fiber and essential nutrients.
  • Lean Proteins: Incorporating lean proteins like chicken breast, fish, and eggs supports muscle health and satiety.
  • Healthy Fats: Sources like olive oil, avocado, nuts, and seeds contribute to heart health and provide essential fatty acids.

Understanding Portion Sizes

Portion control is vital in the Noom diet to ensure one is consuming an appropriate amount of calories. The Noom app provides guidance on:

  • Visualizing servings using everyday objects to estimate portion sizes.
  • Using smaller plates or bowls to naturally limit portions without feeling deprived.
  • Reading nutrition labels to understand the serving size and caloric content of foods.

Creating Balanced Meal Plans

A balanced meal plan on the Noom diet includes a combination of:

  • Proteins: For breakfast, an egg-based dish with vegetables can be a protein-packed start.
  • Fiber: Adding chickpeas to a salad boosts fiber intake, promoting fullness.
  • Healthy fats: Snacking on a handful of nuts or adding slices of avocado to a meal incorporates healthy fats that help with satiety.
  • Calcium and Probiotics: Greek yogurt can be a nutritious snack or breakfast option, offering calcium and beneficial probiotics.

Creating meal plans that include these concepts helps Noom users achieve their health goals by providing structure and teaching balance in their daily diet.

Lifestyle and Support

The Noom diet places significant emphasis on behavioral changes for long-term weight management, encompassing exercise customization, stress management strategies, and leveraging social support systems for motivation and guidance.

Exercise and Activity Guidance

Individuals are encouraged to integrate regular physical activity into their daily routines. Exercise is a key component of the Noom program, providing users with personalized activity tracking tools to monitor their progress.

They can log various types of exercise directly into the Noom app on their phone, making it easy to keep an accurate record of their workouts and activity levels.

Managing Stress and Motivation

The Noom diet understands that stress can be a major barrier to weight loss. To help users cope, Noom offers resources that guide them in managing stress through mindfulness techniques and healthy habits.

Motivation is bolstered by setting achievable goals, with the Noom app facilitating the tracking of dietary and exercise habits which supports long-term behavior change.

Utilizing Coaching and Community

Noom provides access to personal coaches and registered dietitians, offering individualized support based on user reviews and feedback. This one-on-one guidance is complemented by a community aspect, where users can share experiences, challenges, and successes.

The support of this network serves as a foundation for sustainable lifestyle changes encouraged by the Noom diet program.

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