Unlock the Secrets of the Noom Diet: Ultimate Food Lists and Proven Weight Loss Tips!

Losing weight often leads individuals to explore the numerous weight loss apps available today. These apps offer a range of features, from recipe inspiration and motivational support to workout tips and structured diet plans. Among these apps, Noom has been a prominent player for over a decade, providing users with recipe ideas, diet structure, and various tools to support their weight loss journey. While Noom has garnered positive reviews, some users have expressed confusion regarding its food lists and categories.

Understanding the Noom Diet

The Noom diet is an approach delivered through an app that combines food and calorie tracking with behavior change strategies. Like most diets, it helps users lose weight by creating a caloric deficit. However, Noom distinguishes itself by emphasizing the mental aspects of weight loss, offering regular mindset strategies to help users stay on track.

Before committing to Noom, it's crucial to assess whether its food tracking method aligns with your individual needs and lifestyle. Every person and body is unique, so understanding the specifics of the Noom diet, including its food lists and recipes, is essential for making informed decisions about your dietary choices.

Expert Opinions on Noom

Several experts in the field of nutrition have shared their insights on the Noom diet:

Charlotte Martin, MS, RDN: "Noom is an approach to dieting delivered via an app that combines food and calorie tracking with behavior change strategies. Like most diets, it helps consumers lose weight by creating a caloric deficit. Unlike most diets, there’s an emphasis on the mental aspects of weight loss, and the app provides regular mindset strategies for helping consumers stay the course.”
Jonathan Valdez, RDN: Noom uses an orange, green, and yellow color system, instead of categorizing foods purely as ‘good’ or ‘bad,’ to help the user gauge what is nutrient-dense and what is not.
Kimberly Gomer, RD: Noom will calculate a daily calorie goal and food suggestions based on how much weight you want to lose.
Allison Koch, MS, RDN: “The app has a psychological component and aims to create sustainable lifelong changes by tapping into the user's psychological experience. However, my concerns are the very low calorie levels it sets for users without fully understanding the user’s life experience, body composition, or fitness level.”

How Noom Works

The Noom app functions as an all-in-one trainer, nutritionist, and health coach. While the app itself is free and offers a one-week trial, membership costs can reach up to $70 per month, depending on your goals and desired weight loss.

Upon downloading the app, Noom requests access to your iPhone's Health app to log your exercise and food intake. The app utilizes a database of foods and employs a color-coded system-orange, green, and yellow-to categorize foods based on their nutrient density, instead of simply labeling them as 'good' or 'bad'.

The Noom Color-Coded Food System

Noom's color-coded system is a central component of the diet, providing a visual guide to help users make informed food choices:

Green: These foods are the least calorically dense and/or most nutrient-dense. About 30 percent of your intake should come from green foods.
Yellow: These foods fall in the middle range for caloric density and nutrient density. About 45 percent of your intake should come from yellow foods.
Orange: These foods are the most calorically dense and/or least nutrient-dense. About 25 percent of your intake should come from orange foods.

It's important to note that Noom's color system serves as a portion guide rather than a strict "good" versus "bad" food classification. "Orange" foods may raise a red flag for foods that contain a lot of calories without filling you up.

Comprehensive Noom Foods List

Here's a detailed breakdown of foods categorized under each color in the Noom diet:

Green Foods

Fruits: Blueberries, apples, berries, bananas, watermelon, grapes, raspberries, pineapple, pears, cherries, peaches, mango, figs
Vegetables: Carrots, peppers, spinach, Brussels sprouts, broccoli, sweet potatoes, beets, lettuce, pickles, cucumbers, mushrooms, bell peppers, asparagus, green beans, onions, peas
Whole Grains: Oats, whole-grain bread, quinoa, grits, brown rice, and barley, among others
Non-Fat Dairy Products: Non-fat dairy products, Greek yogurt, cottage cheese, cheese, milk, sour cream
Healthy Protein: Egg whites, shrimp, lean white fish, mahi-mahi, lobster, tofu
Condiments: Salsa, apple cider vinegar, sauerkraut, citrus juice, tomato sauce

Yellow Foods

Lean Protein: Salmon, chicken, turkey, beans, tofu, whole eggs, tempeh, lean ground beef, black beans, chickpeas, canned tuna, sushi
Fruits: Avocado, plantains, olives, dried apricots, prunes, canned pineapples
Low-Fat Dairy: Low-fat dairy, low-fat yogurt, 2% low-fat milk, low-fat cottage cheese, low-fat cheese
Legumes: Lentils, edamame, baked and refried beans, tempeh, chickpeas
Snacks: Hummus, fruit cup, banana pancake, rice pudding, acai bowl
Beverages: Diet sodas, ginger beer, vodka soda, grapefruit juice, light beer, orange juice, fruit smoothie, unsweetened cranberry juice
Condiments: Gravy, oyster sauce, cacao powder, balsamic vinegar, mustard, soy sauce, pizza sauce

Orange Foods

Oils: Olive oil and other oils, coconut milk
Nuts and Seeds: Nuts and seeds, nut butters
Dried Fruit: Dried fruit, dates, raisins, dried cranberries
Meat: Beef, pork, bacon, burgers
Full-Fat Dairy: Full-fat dairy, butter, margarine, full-fat cheese, whole milk, half and half, cream cheese, cottage cheese, full-fat yogurt
Grains: White bread, biscuits, pita bread, hot dog buns, flour tortillas, croissants, bagels, granola, saltines, waffles, muffins
Snacks: Potato chips, tortilla chips, crackers, popcorn, pretzels
Desserts: Cake, French fries, pizza, sugar, dark chocolate, ice cream, cookies, brownies, apple pie, candy, cheesecake, whipped cream
Beverages: Red wine, white wine, champagne, coffee creamers, hot chocolate, vodka, margarita, apple cider, mixed coffee drinks
Condiments: Ranch dressing, sour cream, mayonnaise, ketchup, barbecue sauce, pesto, coconut milk, maple syrup, honey

Sample Noom Meal Plans

To illustrate how the Noom diet can be implemented, here are three sample meal plans crafted by dietitians:

Read also: The Hoxsey Diet

Example One (Jonathan Valdez, RDN)

Breakfast: Egg omelet with spinach, peppers, and mushrooms
Snack: Fat-free Greek yogurt with blueberries or strawberries
Lunch: Whole-grain wrap with hummus, grilled chicken, tomatoes, and cucumber
Dinner: Seared salmon with baked Brussels sprouts and brown rice
Snack: Oven-roasted garlic chickpeas

Example Two (Charlotte Martin, MS, RDN)

Breakfast: Coffee with skim milk, ½ whole wheat English muffin, 1 tbsp cream cheese, and a hard-boiled egg
Snack: A small apple and 1 tbsp almond butter
Lunch: Mixed green salad with tomato, cucumber, chicken breast, and 2 tbsp of vinaigrette dressing
Snack: Baby carrots and ¼ cup hummus
Dinner: 1 cup cooked quinoa, ½ cup canned black beans, a bell pepper (sliced), 1/3 avocado, and ¼ cup salsa
Dessert: Yasso mint chocolate chip frozen Greek yogurt bar

Example Three (Allison Koch, MS, RDN)

Breakfast: One egg, two-egg white omelet with spinach, tomato, and 2 tbsp feta cheese, a slice of whole-grain bread, and ¼ avocado (mashed)
Snack: ¾ cup plain Greek yogurt and ½ cup blueberries
Lunch: Pumpkin soup or other vegetable broth-based soup and a large green salad with leafy greens, red pepper, cucumber, ½ cup black beans, and 1 tbsp vinaigrette-based dressing
Snack: A medium apple and 1 tbsp peanut butter
Dinner: Baked chicken, tempeh, or tofu (3-4 oz), a medium baked sweet potato topped with 1 tsp butter, and 1½ cup roasted Brussel sprouts tossed with 1 tsp olive oil

Potential Downsides of Noom

While Noom offers several benefits, it's important to consider potential drawbacks:

Food Guilt: The color system may inadvertently lead to unnecessary food guilt, with some individuals associating green foods as "good" and orange foods as "bad," which isn't necessarily accurate.
Low Calorie Levels: Concerns exist regarding the very low calorie levels that Noom sets for users without fully understanding their life experience, body composition, or fitness level.
Lack of Macronutrient Tracking: Noom primarily tracks calories and doesn’t provide information on macronutrient breakdown, which is crucial for understanding a balanced diet.
Tedious Food Logging: Noom expects users to manually log all their food each day, which can be extremely tedious.

Who Should Avoid Noom?

Noom may not be suitable for everyone, particularly:

Individuals with a History of Disordered Eating: The diet may trigger unhealthy behaviors and worsen their condition.
Those Distressed by Daily Weigh-Ins: The app encourages daily weighing, which can be distressing for some individuals.
Individuals with Certain Health Conditions: Those with conditions such as irritable bowel syndrome, allergies, food intolerances, or other medical conditions requiring specialized care should consult their doctor before using Noom.

Potential Benefits of Noom

Despite its shortcomings, Noom can offer significant benefits, especially for individuals seeking to:

Create a Caloric Deficit: Noom effectively helps users create a caloric deficit, which is fundamental to weight loss.
Change Habits: The app provides coaching support and social support groups, encouraging positive reinforcement and accountability.
Learn About Nutrient Density: The color system can be a useful tool to teach and guide users through making food choices based on nutrient density while allowing flexibility without restricting specific foods.

Additional Considerations for Weight Loss

Beyond the Noom diet, here are some general tips and considerations for weight loss:

Focus on Natural Weight-Loss Foods: Prioritize foods that are low in calories but provide energy and keep you full.
Balance Macronutrients: Ensure your diet includes a variety of macronutrients (protein, carbs, and fats) and micronutrients.
Incorporate Healthy Fats: Unsaturated fats are an essential part of a healthy diet and can help with weight loss because they’re very satiating.
Prioritize Protein: Protein is important for building and maintaining your muscle mass, so the best foods for weight loss and muscle tone have lots of protein.
Choose Carbohydrates Wisely: Carbohydrates give your body energy, which will help you be more active.
Pay Attention to Water Content: The higher a food’s water content, the more volume it will have per calorie.
Be Mindful of Portion Sizes: Even with healthy foods, controlling portion sizes is crucial for weight loss.

Exploring Specific Food Groups for Weight Loss

Fruits

Grapefruit: Contains about 90 percent water and provides a large percentage of your daily values of vitamins A and C.
Cherries: A good source of vitamins A and C, and they contain lots of antioxidants.
Berries: An excellent source of vitamin C and fiber.
Apples: Good sources of antioxidants, low in calories, and high in fiber.
Watermelons: About 92 percent water, high in antioxidants.
Nectarines: High in vitamins and antioxidants, lots of fiber.
Peaches: High in potassium, antioxidants, and vitamins A and C.
Plums: A great source of fiber and potassium, and they’re one of the best fat-burning foods.
Blueberries: Contain vitamin C, vitamin B6, iron, and potassium, and they’re one of the best sources of antioxidants.
Bananas: An excellent source of potassium, vitamin B6, and vitamin C.
Orange: One orange provides more than 100 percent of your daily value of vitamin C.
Pears: Full of potassium, vitamin C, and fiber.
Guavas: An even better source of vitamin C than oranges.

Vegetables

Leafy Greens: One of the best sources of vitamin A, iron, and magnesium.
Bell Peppers: High water content makes them low in calories.
Chili Peppers: Adding spicy foods like chilis to your meals can slow down your eating speed, which can help you eat smaller portions.
Onions: One of the lowest-fat vegetables, with high water content and a low caloric density.
Cucumbers: Very low in calories.
Tomatoes: Mostly made up of water and have fairly high fiber content.
Mushrooms: Have lots of protein in a low-calorie serving.
Carrots: The best plant source of vitamin A, lots of fiber and potassium.
Cauliflower: A great low-calorie source of fiber and protein.
Lettuce: Contains almost your entire daily value of vitamin K.

Proteins

Legumes: High in protein and fiber.
Beans: Exceptionally high in fiber.
Eggs: Extremely filling, provide lots of protein and healthy fat.
Pork: Mostly made up of protein.
Lamb: Contains lots of B vitamins, omega 3 fatty acids, and protein.
Chicken: Lower in fat than most other meats, and it’s an excellent protein source.
Salmon: Full of omega 3 fatty acids.
Cod: Has one of the highest protein contents per calorie of all foods.
Sardines: One of the best sources of omega 3 fatty acids, and one serving provides plenty of protein.

General Weight Loss Advice

Conquer Food Cravings: You can conquer food cravings by drinking water, as thirst often feels like hunger.
Be Calorie-Conscious: Instead of counting calories, experts suggest being calorie-conscious.
Avoid Overeating: Nearly all foods, when eaten in excess, can cause weight gain.

Read also: Walnut Keto Guide

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