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Noom Diet Plan

Updated on April 8, 2022
Written by
Ada Sandoval
4 sources cited
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Noom is no ordinary weight loss app. It doesn’t just count calories — besides, there are food-tracking apps for that. Instead, it helps you lose weight with a balanced diet.

There are no good or bad foods. Noom is about creating healthy habits, so you make better food choices.

Whether you’re trying to lose or maintain a normal body weight, they can help you establish a healthy lifestyle and reach your weight loss goals.

What is Noom Diet Plan?

The Noom diet plan has three food groups:

  • Green foods
  • Yellow foods
  • Red foods

Noom’s weight loss program encourages you to eat low calorie-dense foods. Foods with low caloric density have the least calories and most nutrients per serving.

In many ways, the Noom diet is like a traffic light. You can eat green foods without restrictions, yellow foods with some caution, and red foods in minimal amounts.

These colors tell you how many calories and nutrients they contain. They can help you choose healthier foods over less healthy ones.

What Are Noom Green Foods?

Green foods are the lowest calorie and most nutrient-dense foods. You can eat as much as you want without drastically increasing your daily caloric budget. 

They contain plenty of healthy nutrients and can make you feel full longer. To lose weight, Noom recommends a diet that mainly consists of green foods.1

Noom Green Foods List

  • Fruits — apples, bananas, and strawberries
  • Vegetables — broccoli, cucumbers, and spinach
  • Whole grains — brown rice, oatmeal, and whole-grain bread
  • Non-fat dairy — skim milk, non-fat cheese, and yogurt
  • Unsweetened milk alternatives — almond and soy milk

Tuna, non-fat dairy products, and milk alternatives are the only protein sources listed under the green category.1

What Are Noom Yellow Foods?

Yellow foods contain more calories and fewer nutrients per serving. This means they are more calorie-dense and less nutrient-dense than Noom’s green foods.

Still, they won’t add as many calories to your diet. They can also satiate you for longer periods. Noom recommends eating yellow foods in moderate amounts.1

Noom Yellow Foods List

  • Lean meats — lean ground beef, salmon, and turkey breast
  • Poultry — eggs and grilled chicken
  • Low-fat dairy — low-fat cheese and yogurt
  • Whole grain products — whole-grain bread and tortilla
  • Legumes — black beans and chickpeas

Avocados are the only fruits listed as yellow food.1

What Are Noom Red Foods?

Red foods have the highest density. Unfortunately, they either lack nutrients or have the least healthy nutrients.

These foods are not as filling as green and yellow foods. Noom says you should eat them less frequently and in small quantities.1

Red foods are also known as empty calories or high calorie-dense foods.

Noom Red Foods List

  • Nuts and seeds — almonds, chia seeds, and walnuts
  • Oils — olive oil and coconut oil
  • Preserved fruits — raisins

Nut butters such as peanut butter and almond butter are also considered red foods.1

Noom Diet for Weight Loss — How It Works

When you first sign up for the Noom weight loss program, you will quickly learn about their diet. The Noom app says you can portion green, yellow, and red foods as follows:

  • 35% Green
  • 45% Yellow
  • 25% Red

These are not strict guidelines. Noom’s food color system only serves as a portioning guide.1 You can freely adjust these portions based on your diet.

For instance, if you eat green and yellow foods on most days, you can indulge in some red foods and still achieve your weight goals. 

You can eat 80% greens and 20% reds on some days without exceeding your daily caloric budget. (But we don’t recommend doing this often if you want to stay healthy.)

Studies show that nearly 77% of users experienced weight loss after 9 to 16 weeks on the Noom Healthy Weight Program. By 33 to 52 weeks, this rose to about 82%.2

Here is how the Noom diet works:

1. Makes you feel full with fewer calories

Greens make up most of Noom’s diet. These are foods with low calorie density.

Green foods are rich in fibers and water. In a balanced diet, these macronutrients play a role in weight loss:3,4

  • Fiber — Makes you feel full after eating
  • Water — Adds volume to your food

Green foods (especially fruits and vegetables) satiate you without the extra calories. A primarily green diet will help you stay within your daily calorie budget.

Note: The Noom app calculates your daily caloric limit as part of your weight loss plan.

2. Keeps you full for longer periods

Noom lets you incorporate yellows and reds into your diet. These food groups are rich in proteins and fats, which help with the following:3,4

  • Proteins — Helps you stay full for longer
  • Fats — Works with hormones to reduce appetite

While they contain more calories, these foods are key to successful weight reduction. Together with fibers which take time to digest, they reduce the amount of food you eat and how often you eat in a day.

In turn, you consume fewer calories than you normally would in a day. This is known as calorie deficit.

3. Helps you lose weight through mindful eating

Noom’s weight loss app has a built-in food diary and calorie tracker. Besides counting calories that you consume in a day, it also tracks your calorie intake per food group. 

This allows you to be more mindful of what you eat. And if you consistently stay within your daily calorie limit, the Noom diet can help with sustained weight loss.

Read our full review of the Noom app here.

4. Stick to a nutrition-based diet plan

Most weight loss programs only count calories without considering the nutritional value of food. Noom considers both calories and nutrients when suggesting foods.

Noom promotes a diet of nutrient-dense foods. They are packed with nutrients but low on calories. This keeps you healthy during your weight loss journey.

Note: Weight Watchers recently shifted their weight loss system. From counting calories, WW is now a nutrition-based program.

Read our comparison review of Noom vs. Weight Watchers here.

5. Build a healthy relationship with food

Noom is a psychology-based approach towards weight loss. It doesn’t just tell you which foods to eat. It teaches you why you should eat more of certain foods.

The app provides weight loss tips and access to certified health coaches. These include a goal specialist and a Noom coach who will ensure that you’re on track.

Noom for Weight Management

Losing weight is not the only benefit of Noom. It also helps you maintain a normal body weight, unlike other weight loss diets which are focused on shedding pounds.

This is useful for Noom users who have already lost weight with the program. People with a normal body mass index (BMI) can also use Noom to stay in shape.

Noom Diet Plan 2

Noom Weight Loss

What makes the Noom app truly special is that it doesn’t stop once you lost weight. By offering health coaching, peer support, and education, it establishes healthy habits which can last a lifetime.

Ada Sandoval
Ada Sandoval
Content Contributor
Ada Sandoval is a B.S. in Nursing graduate and a registered nurse with a heart for abandoned animals. She works as a content writer who specializes in medical-related articles and pet health.
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