Noom Diet Review: How Noom Works, What to Eat, and Is It Worth Trying?
Psychology-based lessons and food color cues reshape habits for long-term wellness.

Noom has surged in popularity as a modern, psychology-based weight loss app, offering a new take on dieting that goes beyond simple calorie counting. With a unique color-coded food system and an emphasis on behavioral change, Noom promises a sustainable path to improved eating habits and long-term weight management. This comprehensive review explores exactly how Noom works, what you can expect, what you can eat, its cost, the science, and expert opinions to help you decide if the Noom diet is right for you.
What Is Noom and How Does It Work?
Noom describes itself as a behavior change platform designed not just for weight loss, but for healthy habit formation. Unlike traditional diets that focus on restriction or elimination of certain foods, Noom’s core philosophy centers on understanding your eating patterns and making small, sustainable changes. The program leverages technology, psychology, and nutrition education, all delivered through a user-friendly mobile app.
- Personalized weight loss plans: Designed based on an initial, in-depth questionnaire covering personal details, health status, risk factors (like heart disease and diabetes), and fitness habits.
- Daily calorie budget: Generated to support gradual weight loss, with a minimum of 1,320 calories for women and 1,400 for men—a significant update from previous recommendations that were often too low.
- Cognitive Behavioral Therapy (CBT) techniques: Daily lessons encourage users to reflect on triggers, habits, and mindfulness, aiming to create a healthier relationship with food.
- Tracking and feedback: Track meals, activity, and weight, while the app gives real-time feedback using its unique food color system.
How the Noom Color-Coded Food System Works
Noom categorizes all foods into a three-color system: green, yellow, and red (sometimes referred to as orange). This isn’t about labeling foods as “good” or “bad”; rather, it is a tool to help users visualize and balance their eating choices based on caloric density and nutritional value.
Color | Characteristics | Examples |
---|---|---|
Green | Least calorie-dense, nutrient-rich; eat most often | Vegetables, fruits, egg whites, tofu, non-fat dairy, whole grains |
Yellow | Moderate calorie density; eat in moderation | Avocado, salmon, lean meats, black beans, low-fat dairy |
Red | Most calorie-dense; eat sparingly, not forbidden | Full-fat cheese, processed snacks, nut butters, sweets |
The aim is to fill your plate primarily with green foods, make yellow foods a regular but portion-controlled part of your diet, and enjoy red foods mindfully and less frequently. Throughout the day, the app tallies your intake by color category and gives feedback. The suggested target is roughly 30% of calories from green foods, 45% from yellow, and 25% from red, allowing flexibility and responsiveness to your actual eating habits.
Green Foods: The Foundation of the Noom Diet
- Non-fat dairy like Greek yogurt, cottage cheese, low-fat milk
- Vegetables: spinach, broccoli, carrots, mushrooms, bell peppers, sweet potatoes, asparagus, peas, and more
- Fruits: apples, berries, oranges, watermelon, cherries, banana, grapes
- Whole grains: brown rice, quinoa, barley, whole wheat bread and pasta
- Lean proteins: egg whites, shrimp, mahi-mahi, tofu, lobster
- Condiments: salsa, apple cider vinegar, citrus juice, tomato sauce
Yellow Foods: Enjoy in Moderation
- Lean meats: steak, fish, turkey, chicken breast, pork
- Fruits: avocado, olives, dried apricots, prunes, plantain
- Low-fat dairy: 2% milk, low-fat cheese, yogurt
- Snacks: hummus, fruit cups, rice pudding, acai bowl
- Beverages: diet sodas, ginger beer, light beer, fruit smoothies
- Legumes: lentils, tempeh, chickpeas, edamame, beans
Red Foods: Limit, But Not Off-Limits
- Full-fat dairy: cheese, ice cream, sour cream
- Nuts and nut butters: almond butter, peanut butter
- Processed foods: pastries, white bread, chips
- Sweets and desserts: cakes, candies, sugary snacks
- Oils and fats: butter, creamy dressings, fried foods
No food is explicitly banned; instead, the Noom app encourages conscious choices and portion control, especially for red foods. The flexibility means you can enjoy a wide range of foods within your calorie budget without guilt, fitting occasional indulgences into your routine.
Onboarding and Personalization
When you sign up for Noom, the onboarding process is notably comprehensive. Users answer a series of questions about their health history (including eating disorders), dietary preferences, lifestyle habits, and risk for conditions such as diabetes or heart disease. Based on these responses, Noom creates a custom program, complete with calculated calorie targets and goal timelines. Since 2022, Noom has taken extra care to include questions about disordered eating patterns, which demonstrates an evolving sensitivity to user safety and mental health.
How Much Does Noom Cost?
- 7–14 day free trial: Usually offered on signup.
- Monthly subscriptions: Typically range between $44 and $60 per month, depending on your plan and billing frequency.
- Longer commitments: The per-month price drops for three-month, six-month, or annual plans.
Noom’s pricing is higher than some tracking apps, but includes the daily coaching, lessons, support groups, and frequent app updates. There’s no requirement to purchase special foods, meal replacements, or supplements.
What Support and Features Does Noom Offer?
- Interactive lessons and quizzes based on behavior change and CBT principles
- Food, weight, and activity logging with instant feedback on food choices
- Goal coaching: Users may be assigned a personal coach or access to group coaching/chat support
- Community support: Peer groups, forums, and challenges for motivation
- Recipes and meal inspiration: In-app guidance for nutritious meal planning
Does Noom Work? Evidence and Expert Perspectives
Noom’s approach sets it apart from traditional diets, and several studies support the efficacy of digital behavior-based interventions in promoting weight loss and healthy habits. The core strength lies in fostering self-awareness, mindful eating, and sustainable decision-making, rather than focusing solely on calorie restriction.
- App-based tracking is linked to higher accountability, improved adherence, and better outcomes compared to non-digital diets.
- Noom’s educational content and instant feedback help users understand not just what to eat, but why certain patterns occur.
- CBT theories, as used in Noom’s curriculum, have been recognized for their effectiveness in long-term behavior change across clinical settings.
However, experts note that personal outcomes may vary. Success depends on engagement, motivation, starting health status, and how well the app’s philosophy aligns with individual needs. For those already familiar with food tracking or behavior change theories, Noom’s tools may feel familiar, while new users could benefit from its integrated, supportive environment.
Common Questions About Noom
Is Noom a calorie counting diet?
No. While Noom does assign a daily calorie budget, its central feature is the color-coded system that helps you make mindful choices based on caloric density and nutrition.
Are any foods off-limits on Noom?
No foods or food groups are completely restricted. The app encourages more frequent consumption of green foods, moderate inclusion of yellow, and conscious enjoyment of red foods.
How quickly can I expect to lose weight with Noom?
Weight loss rates vary. Most users can select a pace from 0.5 to 2 pounds per week. The app prioritizes sustainability over rapid results.
Does Noom support vegetarian, vegan, gluten-free, or other special diets?
Yes. The app asks about dietary preferences during onboarding and offers support for various eating styles through its personalized recommendations, recipes, and food database.
How does Noom address emotional or binge eating?
Noom includes daily psychological tips, CBT lessons, and mindfulness exercises to help users recognize and manage emotional triggers and patterns relating to food.
Does Noom work for people with chronic health conditions?
Noom requests information about medical history and risks, including diabetes and heart disease, and may offer additional resources or recommendations. However, medical advice should still come from your healthcare provider.
Pros and Cons of the Noom Diet Plan
Pros | Cons |
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Real User Experience and Reviews
Many users report positive results from engaging with Noom, particularly appreciating the educational content and feeling more supported and accountable than with self-guided tracking apps. Common experiences include:
- Learning the difference between hunger and cravings
- Feeling empowered to make better food choices in real situations
- Enjoying the flexibility to eat a variety of foods without deprivation
- Occasional frustration with daily logging, but most found the routine became easier over time
- Some losing weight steadily and keeping it off, while others felt progress stalled without active use of the app
As with any behavioral tool, success depends on consistent engagement and a willingness to participate in deeper reflection about eating patterns and motivations.
Who Should Try Noom?
- Individuals looking for a sustainable, evidence-based approach to weight loss or healthy habit formation
- Those who thrive with structure, feedback, and educational content
- Anyone wanting flexibility in their diet rather than prescriptive meal plans
- People open to using technology for tracking and support
Noom may not be the best fit for those seeking fast results, needing strict meal plans, or anyone for whom daily digital engagement is impractical or unappealing.
Frequently Asked Questions (FAQs)
Q: Do I need to exercise to be successful on Noom?
A: Noom strongly encourages increasing activity for overall health, but the program’s primary focus is on diet and behavior change. You can log workouts for extra feedback, and the app will adjust your calorie budget, but exercise is not mandatory for weight loss success.
Q: Is Noom suitable for people with a history of eating disorders?
A: Noom’s onboarding now includes questions about eating disorders and flags for safety, but those with current or past eating disorders should always check with a qualified healthcare provider before starting any diet plan.
Q: Can I use Noom without a smartphone?
A: Noom is primarily an app-based platform and requires access to a smartphone (iOS or Android) and internet connection for full functionality.
Q: How customizable is Noom for cultural or dietary needs?
A: The food database is extensive and covers many global cuisines. You can log custom foods and recipes, so Noom adapts well to various dietary cultures and restrictions.
Final Thoughts
Noom represents a new wave of diet apps, focusing on empowering people to understand their eating habits and make changes that last. Its color-system, science-backed lessons, and focus on behavior make it more than a typical weight loss tracker. While not perfect for everyone, for many, it strikes the right balance between technology, psychology, and nutrition.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/a30930989/noom-food-list/
- https://www.goodhousekeeping.com/health/diet-nutrition/a26023584/noom-diet-plan-review/
- https://www.noom.com/blog/what-is-noom-how-does-noom-work/
- https://www.steponefoods.com/blogs/news/noom-the-cardiologists-perspective
- https://www.noom.com/blog/best-weight-loss-diet-plan-for-men/
Read full bio of Sneha Tete