Noom vs. Mediterranean Diet: Which One Delivers Better Results for Weight Loss and Health?

Navigating the world of diets and weight loss programs can be overwhelming, with countless options promising quick results and lasting change. Among the many choices available, the Mediterranean diet and Noom have emerged as popular and well-regarded approaches to healthy eating and weight management. This article delves into a detailed comparison of these two distinct yet complementary strategies, examining their core principles, health benefits, potential risks, costs, and overall effectiveness.

Understanding the Mediterranean Diet

The Mediterranean diet is not just a diet; it's a lifestyle inspired by the traditional eating patterns of countries bordering the Mediterranean Sea. This approach emphasizes fresh, whole foods and a balanced way of eating, promoting not only weight loss but also overall well-being. It has consistently earned top marks in US News & World Report’s best diet rankings.

Core Principles and Foods

The standard Mediterranean diet is based on traditional eating patterns found in Mediterranean countries bordering the Mediterranean Sea. This eating style emphasizes fresh fruits and vegetables, whole grain bread, olive oil as the primary fat source, nuts, legumes, and moderate amounts of fish and seafood. The Mediterranean lifestyle includes dairy products, such as low-fat cheese and feta cheese, in moderation. Red meat and processed meats are limited to occasional consumption. Unlike restrictive fad diets, this approach doesn’t exclude meat entirely but treats fatty or processed meats as rare indulgences rather than daily staples.

Here's a breakdown of the key components of the Mediterranean diet, based on the Mediterranean diet pyramid created in 1993 by the Oldways Preservation and Exchange Trust in partnership with the Harvard School of Public Health and the World Health Organization (WHO):

Foundation: Vegetables, fruits, whole grains, healthy fats (especially olive oil), legumes, nuts, and seeds should form the base of most meals and be enjoyed daily.
Lean Protein: Fish and seafood are excellent sources of lean protein and omega-3 fatty acids and should be consumed at least twice a week. Poultry, eggs, and dairy products (in moderation) can also be included.
Moderation: Red meat and sweets should be limited and consumed sparingly.
Beverages: Water is the primary beverage, and red wine can be enjoyed in moderation (optional).

Health Benefits of the Mediterranean Diet

The Mediterranean diet is widely considered one of the healthiest diets by many health organizations and has been researched for over 50 years. A 2023 systematic review published in BMJ analyzed data from 35,000 patients and found the mediterranean diet reduced all-cause mortality, heart attacks, and stroke rates compared to other heart-healthy eating plans. The American Heart Association has endorsed this eating pattern for its cardiovascular benefits.

Some of the key health benefits associated with the Mediterranean diet include:

Improved Cardiovascular Health: Research has found that a Mediterranean diet can help significantly lower a person’s risk of developing cardiovascular disease. The diet’s rich supply of healthy fats, derived from olive oil and nuts, combined with antioxidants from fresh fruits and vegetables, appears to protect against cognitive decline and reduce the risk of dementia.
Reduced Risk of Chronic Diseases: Because it’s high in fiber and limits intake of processed and red meats, the Mediterranean diet has also been associated with a reduced risk of colon cancer. Moderate weight loss has been shown to reduce risks for several chronic adverse health conditions including diabetes, heart disease and even cancer.
Weight Management: The Mediterranean diet isn’t really intended to promote weight loss. The best part is that there is no calorie counting or tracking with the Mediterranean diet, so it may be easier to follow than other weight loss focused diets. One systematic review of the Mediterranean diet found that the average long-term weight loss among participants was approximately 9 pounds to 22 pounds in one year.
Improved Brain Function: Studies show people following a Mediterranean-style diet have slower rates of brain aging and better memory function as they age. While individual results vary, the broad range of neuroprotective compounds in plant-based foods provides multiple pathways for brain protection.
Diabetes Management: Reduced risk and better management of Type 2 diabetes has also been associated with the Mediterranean diet.

Potential Risks of the Mediterranean Diet

The Mediterranean diet is considered a healthy approach with few, if any, specific health risks. However, it’s still possible to overdo it on the Mediterranean diet and consume more calories than your body needs. That said, if portions aren’t controlled, you may not lose weight or could even gain weight while following this lifestyle.

Cost of the Mediterranean Diet

It’s entirely possible to follow a Mediterranean diet while on a budget, and working with a registered dietitian may help you find more economical ways of staying in the guidelines for the plan. Beans, bulk whole grains and lentils are some of the least expensive items in the grocery store. Because the Mediterranean diet features lots of these plus plenty of fresh, green leafy vegetables and limits intake of expensive cuts of red meat, it may be more economical than some other diets. Still, seafood, which is often a feature of the diet, may be more expensive, so you’ll need to assess your budget and make a plan to stick with it. Enjoy canned or frozen salmon instead of fresh as a cost effective way of enjoying more seafood on the Mediterranean diet.

Exploring Noom: A Modern Approach to Weight Loss

Noom is a popular subscription health app that combines diet and exercise tracking and coaching with a focus on behavioral changes. It is a newer approach to weight management, combining nutrition education with cognitive behavioral therapy through mobile app technology. It is a lifestyle change program by the Centers for Disease Control and Prevention, which are evidence-based solutions that can reduce a person’s risk of developing Type 2 diabetes. Many patients appreciate its emphasis on personalization and flexibility.

How Noom Works

“Noom uses psychology to help our users identify and understand the ‘why’ behind the ‘what’ when it comes to their personal health journey,” Michaelides says. “Noom helps users expand their view of health and learn about themselves, their behaviors and triggers and how to overcome obstacles specific to their lifestyle,” Michaelides explains. “This psychological approach is one of the key components to achieving and maintaining sustainable weight loss.”

Read also: Weight Loss with Noom

Using cognitive behavioral therapy, or CBT, “Noom’s program discusses how thoughts, behaviors and emotions directly relate to food and exercise choices,” Michaelides says. This makes the approach completely individualized and customizable, tailored to the user’s unique needs and goals. “Noom meets users where they are in their journey to help each person achieve long-term success,” he adds.

The app encourages small, sustainable behavioral changes surrounding food choices, exercise and tracking weight through the use of daily reminders, such as logging more steps or adding what you ate at your last meal to the food diary. “The program also includes support from real-life coaches that help build accountability,” Michaelides says. Ewing cautions, however, that these coaches may not be registered dietitians.

In addition to the behavioral change component, the system also helps users choose healthier, lower-calorie food options that can result in weight loss or weight management. The system features a color system that places foods into three different categories - green, yellow and red - based on caloric density, Ewing says.

Health Benefits of Noom

The program is relatively new, so there's not a lot of independent research into whether it works and if so, how sustainable that weight loss is. But one 2016 study published in the journal Scientific Reports found that about 78% of 35,921 participants who used Noom lost weight while using the app over an 18-month period.

Another 2016 study looked at Noom in relation to diabetes prevention. In that small study, (36 participants with overweight or obesity completed a 24-week virtual Diabetes Prevention Program delivered via Noom's platform), 64% lost more than 5% of their body weight. The study also found that participants were "highly engaged" with the program, and that added up to the app being effective for prediabetes intervention.

The key with Noom is that focus on behavioral change, which is intended to help users make lasting changes resulting in weight loss.

Potential Risks of Noom

Overall, the Noom approach can be done in a healthy way, but Ewing notes that “with any weight-loss program, it’s important to consider the individual's needs. Speak with your doctor or registered dietitian before starting any new diets to determine what is best for you.”

Michaelides adds, “in general, we don’t recommend our program for women who are pregnant," and anyone who's underweight or has a history of eating disorders should also steer clear.

Another potential criticism of the Noom app is that it only allows users to record calories. No other nutritional information is captured when users log their meals.

Ewing cautions that “the sustainability of the weight loss is up to the individual. The accountability and support from coaches and peers can certainly help you achieve weight-loss goals. However, once you’ve met your goal, it’s important to ask yourself if this is something you can maintain long term without the app.”

Cost of Noom

The Noom Healthy Weight program, which helps users achieve and maintain a healthy weight through thoughtful lifestyle intervention and behavioral change activities costs $60 per month, or $99 every two months. (The company offers additional pricing structures for the program depending on the frequency of auto-renewal.)

Noom Mood, another program that offers stress and anxiety management tools, costs $149 for a 4-month auto-renewing plan.

Keep in mind, in addition to the app subscription costs, you’ll be buying all the food you’ll consume while following the Noom program.

Side-by-Side Comparison: Noom vs. Mediterranean Diet

To provide a clearer picture, here's a direct comparison of Noom and the Mediterranean diet across several key factors:

Feature	Noom	Mediterranean Diet
Core Principles	Combines diet and exercise tracking, coaching, and behavioral changes through a mobile app. Focuses on calorie density and making healthier food choices.	Emphasizes whole, unprocessed foods like fruits, vegetables, whole grains, healthy fats, and lean protein sources. Promotes a balanced lifestyle with regular physical activity and social meals.
Flexibility	Offers personalization based on individual needs and goals. No "good" or "bad" foods, but encourages consuming more green-tagged (low-calorie density) foods and fewer orange-tagged foods.	Highly flexible, with no strict rules or calorie counting. Adapts to different cultures and personal preferences while maintaining core principles of minimally processed whole foods.
Support System	Provides support from real-life coaches and peer support groups.	Relies on individual meal planning and grocery shopping, with potential support from registered dietitians or nutritionists.
Health Benefits	Potential for weight loss, diabetes prevention, and improved overall health through behavioral changes and healthier food choices.	Improved cardiovascular health, reduced risk of chronic diseases, weight management, improved brain function, and diabetes management.
Potential Risks	May not be suitable for pregnant women, underweight individuals, or those with a history of eating disorders. Sustainability of weight loss depends on individual commitment.	Portion control is essential to avoid weight gain.
Cost	Subscription-based program with monthly or bi-monthly fees.	Cost varies depending on food choices, but can be economical by focusing on affordable whole foods like beans, lentils, and whole grains.

Choosing the Right Approach for You

Deciding between Noom and the Mediterranean diet depends on individual preferences, goals, and lifestyle.

When to Choose the Mediterranean Diet

Preference for Whole Foods: If you enjoy cooking with fresh, whole ingredients and prefer a more natural approach to eating, the Mediterranean diet may be a good fit.
Desire for Flexibility: If you prefer a flexible eating style with no strict rules or calorie counting, the Mediterranean diet offers a sustainable and enjoyable way to eat healthily.
Emphasis on Overall Health: If you're looking for a diet that promotes not only weight loss but also cardiovascular health, brain function, and reduced risk of chronic diseases, the Mediterranean diet is an excellent choice.

When to Choose Noom

Need for Structure and Guidance: If you prefer a structured program with clear guidelines, tracking tools, and coaching support, Noom can provide the necessary framework to achieve your weight loss goals.
Interest in Behavioral Change: If you're interested in understanding the psychological factors behind your eating habits and making lasting behavioral changes, Noom's CBT-based approach can be highly effective.
Comfort with Technology: If you're comfortable using mobile apps and enjoy tracking your progress digitally, Noom's technology integration can be a convenient and engaging way to manage your weight.

Combining Noom and the Mediterranean Diet

Both diets compare favorably to the standard American diet. In either case, Ewing says both diets compare favorably to the standard American diet. News & World Report’s 2022 Best Diets rankings, the Mediterranean diet ranks No. 1 on Best Diets Overall and is tied with Noom for No. 12 on the Best Diets for Weight Loss ranking list.

The Mediterranean diet and Noom can be complementary approaches. Noom’s philosophy is all about finding balance and creating a sustainable approach to weight loss. Because of this alignment, Noom is a perfect weight loss program to work alongside the Mediterranean diet and help you reach your goal weight.

Other Popular Diets and Weight Loss Programs

The Mediterranean Diet beat out several popular diets to win the number one spot, but other well-regarded diets and weight loss programs are available.

The Mayo Clinic Diet focuses on creating healthy habits. The clinic’s protocol focuses on vegetables and whole grains, encouraging dieters to choose foods with “low caloric density,” meaning you can eat more while consuming fewer calories. The idea is to satisfy hunger with nutrient-rich, lower-calorie foods.
Weight Watchers’ subscription-based program provides support for weight loss through “behavior change, nutrition science and social support,” according to US News. Its famous “points” system gives patients flexibility and avoids removing favorite foods from the menu. Weight Watchers now offers a new program for patients taking new weight loss drugs, including Ozempic, Wegovy and Mounjaro.
The Keto Diet is a low-carb, high-fat diet that promotes weight loss by putting your body in ketosis, breaking down stored fats instead of using glucose from food. Many dieters can lose weight quickly on this plan, but it’s more restrictive than many other programs. According to US News, research suggests that the keto diet can be effective for short-term weight loss, but it may not be better than low-fat diets that allow for more carbs in the long run.
The Zone Diet is an anti-inflammatory diet that focuses on keeping carbs with a low glycemic index, proteins and fats in specific proportions.

Considerations When Choosing a Diet or Weight Loss Program

One question to consider is why are you dieting? Is it just about weight loss or a commitment to overall health? Do you have underlying conditions like diabetes or high blood pressure?
Cost is another significant consideration. Does your weight loss program require a subscription? Are you required or expected to buy special meals? Is it easy to purchase and cook ingredients on your own? Does the program offer you support or coaching?

The Role of Your Primary Care Provider

Your primary care provider is an essential partner in your weight loss journey. We know that healthy weight loss can help us manage chronic conditions like diabetes and high blood pressure. Health insurance companies often cover medical weight loss programs.

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