Noom vs. Mediterranean Diet: What’s the Difference?


Of all the numerous methods there are to shed some pounds and keep well being, some are historic and a few are model…

Of all the numerous methods there are to shed some pounds and keep well being, some are historic and a few are model new. Take for instance the distinction between the Mediterranean food regimen, a well-established healthy-eating life-style rooted within the traditions of individuals residing close to the Mediterranean Sea, and Noom, a brand new app-driven program that mixes wholesome consuming and psychology that can assist you shed some pounds with out being on a food regimen per se.

Noom Overview

Noom is a conduct change program that helps folks study and interact in more healthy and sustainable consuming and train habits, says Andreas Michaelides, a scientific psychologist and chief of psychology at Noom.

Eshani Ewing, a registered dietitian with Orlando Well being in Florida, notes that the important thing interface for Noom is “a cell weight-loss app centered round conduct change.” Customers can monitor meals, bodily exercise and physique weight utilizing an app that makes use of push notifications and different digital reminders to maintain customers engaged.

Along with the app, Michaelides says customers additionally achieve entry to:

— Noom’s curriculum of courses.

— A one-to-one human coach.

— A recipe database.

— A digital help group with different Noom customers.

[READ: Low-Calorie Snacks.]

How Noom Works

“Noom makes use of psychology to assist our customers determine and perceive the ‘why’ behind the ‘what’ relating to their private well being journey,” Michaelides says. “This understanding helps folks construct wholesome habits that stick.”

This system focuses on extra than simply monitoring calorie consumption, he provides, and contains subjects reminiscent of:


— Aim-setting.

— The impression of sleep, stress, train and meals selections on one’s total well being.

“Noom helps customers broaden their view of well being and study themselves, their behaviors and triggers and the best way to overcome obstacles particular to their life-style,” Michaelides explains. “This psychological method is among the key parts to reaching and sustaining sustainable weight reduction.”

Utilizing cognitive behavioral remedy, or CBT, “Noom’s program discusses how ideas, behaviors and feelings instantly relate to meals and train selections,” Michaelides says. This makes the method fully individualized and customizable, tailor-made to the consumer’s distinctive wants and objectives. “Noom meets customers the place they’re of their journey to assist every particular person obtain long-term success,” he provides.

The app encourages small, sustainable behavioral adjustments surrounding meals selections, train and monitoring weight by way of using every day reminders, reminiscent of logging extra steps or including what you ate at your final meal to the meals diary. “This system additionally contains help from real-life coaches that assist construct accountability,” Michaelides says. Ewing cautions that these coaches might not be registered dietitians.

Along with the behavioral change element, the system additionally helps customers select more healthy, lower-calorie meals choices that can lead to weight reduction or weight administration. The system includes a colour system that locations meals into three totally different classes — inexperienced, yellow and crimson — primarily based on caloric density, Ewing says. The objective is to eat:

— 30% inexperienced meals, that are the least calorie-dense meals. This contains greens and complete grains.

— 45% yellow meals, together with lean meats and starches.

— 25% crimson meals, reminiscent of crimson meat and desserts.

To get began with this system, you’ll obtain the app to your smartphone, then reply a number of questions on your weight objectives, consuming habits, train habits and the way rapidly you need to obtain your objective. The app then crunches this information and spits out a really useful every day calorie allowance so you know the way a lot you’ll be able to eat every day and nonetheless keep on monitor for assembly your objective.

[Read: We Surveyed People on the Mediterranean Diet. Here’s What They Say.]

Mediterranean Weight loss program Overview

Whereas the Noom program has been hailed as a Millennial method to weight administration that depends on digital expertise and individualized teaching, the Mediterranean diet is a dependable, old-school method that’s been a favourite of dietitians the world over for a few years.

Developed within the Nineteen Sixties as a way of decreasing incidence of heart disease, the Mediterranean food regimen borrows many principals of consuming and residing in a sustainable method from a number of southern European counties that border the Mediterranean together with Greece, Spain and Italy.

“The Mediterranean food regimen encourages consumption of complete grains and legumes, that are necessary sources of fiber in our food regimen,” says Lindsay Collier, scientific dietitian specialist of Westchester Medical Center. “The Mediterranean food regimen focuses on plant-based proteins with fish, poultry and meats consumed weekly, not every day.” It additionally contains numerous heart-healthy and omega-3 fatty acid–wealthy olive oil.

A sample of consuming that matches into an total life-style moderately than a restrictive, short-term food regimen, the Mediterranean method is all about moderation. No meals is off limits, however dairy, crimson meat, sweets and processed meals ought to be restricted, Collier says. “The Mediterranean food regimen encourages moderation of dairy however doesn’t encourage restriction and in addition promotes conscious consuming behaviors.”

[WATCH: Which Olive Oil Is Best?]

Well being Advantages


Ewing says that “Noom has been acknowledged as a life-style change program by the Facilities for Illness Management and Prevention, that are evidence-based options that may scale back an individual’s threat of creating Kind 2 diabetes.”

This system is comparatively new, so there’s not numerous unbiased analysis into whether or not it really works and if that’s the case, how sustainable that weight reduction is. However one 2016 study revealed within the journal Scientific Reviews discovered that about 78% of 35,921 contributors who used Noom misplaced weight whereas utilizing the app over an 18-month interval. And curiously, the customers who most faithfully recorded what they ate for dinner misplaced extra weight than those that didn’t.

One other 2016 research checked out Noom in relationship to diabetes prevention. In that small research, (36 obese or overweight contributors accomplished a 24-week digital Diabetes Prevention Program delivered through Noom’s platform), 64% misplaced greater than 5% of their physique weight. The research additionally discovered that contributors have been “extremely engaged” with this system, and that added as much as the app being efficient for prediabetes intervention.

The important thing with Noom is that concentrate on behavioral change, which is meant to assist customers make lasting adjustments leading to weight reduction. Average weight reduction has been proven to cut back dangers for a number of power adversarial well being circumstances together with diabetes, coronary heart illness and even cancer.

Mediterranean food regimen

The Mediterranean food regimen has the good thing about being a well-established and broadly really useful method of consuming. “The Mediterranean food regimen has been researched for over 50 years and is really useful by the American Coronary heart Affiliation,” Ewing provides. And an enormous variety of research have linked the Mediterranean life-style with a spread of well being advantages together with:

— Weight reduction.

Heart health.

— Diabetes prevention and administration.

— Mind well being.

“A number of research and evaluations have been revealed exhibiting advantages for diabetes, cardiovascular well being together with stroke prevention, and restricted information linking the Mediterranean food regimen to the prevention of Alzheimer’s and depression,” Collier says. Lowered threat and higher administration of Type 2 diabetes has additionally been related to the Mediterranean food regimen. As a result of it’s excessive in fiber and limits consumption of processed and crimson meats, the Mediterranean food regimen has additionally been related to a lowered threat of colon cancer.

Well being Dangers


General, the Noom method might be achieved in a wholesome method, however Ewing notes that “with any weight reduction program, it’s necessary to think about the person’s wants. Converse along with your physician or registered dietitian earlier than beginning any new diets to find out what’s greatest for you.”

Michaelides provides, “basically, we don’t suggest our program for ladies who’re pregnant,” and anybody who’s underweight or has a historical past of eating disorders must also steer clear.

One other potential criticism of the Noom app is that it solely permits customers to file energy. No different dietary info is captured when customers log their meals.

Ewing cautions that “the sustainability of the burden loss is as much as the person. The accountability and help from coaches and friends can actually allow you to obtain weight reduction objectives. Nevertheless, when you’ve met your objective, it’s necessary to ask your self if that is one thing you’ll be able to keep long-term with out the app.”

Mediterranean food regimen

Equally, the Mediterranean food regimen is taken into account a wholesome method that has few, if any, particular well being dangers. That stated, if parts aren’t managed, you might not shed some pounds or might even achieve weight whereas following this life-style. Collier additionally notes that as a result of crimson wine could also be included in some iterations of this food regimen, that may very well be a difficulty for people who shouldn’t be consuming alcohol.



Noom’s flagship program, the Wholesome Weight Program, prices $59 per 30 days, or $99 each two months. There’s additionally a free 14-day trial the place you’ll be able to check out this system at no cost to see if the method works for you. Along with this system, you’ll be shopping for all of the meals you’ll eat whereas following it.

Mediterranean food regimen

It’s completely attainable to observe a Mediterranean food regimen whereas on a funds, and dealing with a registered dietitian might allow you to discover extra economical methods of staying within the pointers for the plan.

Beans, bulk complete grains and lentils are a number of the least costly gadgets within the grocery retailer, and since the Mediterranean food regimen options numerous these plus loads of contemporary, inexperienced leafy greens and limits consumption of pricey cuts of crimson meat, it could be extra economical than another diets. Nonetheless, seafood, which is usually a function of the food regimen, could also be costlier, so that you’ll have to assess your funds and plan in the event you’re making an attempt to stay to a funds.

Which Is Higher?

Noom Mediterranean Weight loss program
Meals Low-calories meals are emphasised.
Meals are divided into crimson, yellow and inexperienced classes primarily based on calorie content material.
You could possibly observe a Mediterranean Weight loss program whereas utilizing Noom.
Plant-based method with seafood and restricted meat, poultry and dairy merchandise. Meat, sweets and processed meals are restricted.
Desire for complete meals over processed meals.
Options southern European flavors and meals reminiscent of olive oil.
Weight Loss With a concentrate on limiting energy and altering behaviors, this method usually ends in weight reduction that could be sustainable. If parts are managed, weight reduction might be achieved and maintained.
Well being Dangers No particular threats, however not really useful for pregnant lady or these with consuming problems. Typically thought-about a really wholesome method to consuming with few well being dangers.
Well being Advantages Weight reduction.
Improved relationship with meals and higher understanding of selections and behaviors.
Potential cardiovascular advantages, together with lowered ldl cholesterol and blood strain; lowered threat of stroke; lowered threat of sure cancers; lowered threat of creating diabetes and higher administration of Kind 2 diabetes.
Price $59 per 30 days, or $99 each two months plus the price of meals, which can be budget-friendly relying on selections. Price of meals, which can be budget-friendly relying on selections.

“When it comes to which is greatest, this completely is determined by your objectives and desires,” Ewing says. “There aren’t any meals teams which might be off limits with both, which is vital for compliance and sustainability.”

In both case, Ewing says each diets examine favorably to the usual American food regimen. “The usual American food regimen is extremely processed, containing numerous added sugar and sodium. The Mediterranean food regimen and Noom each promote inclusion of minimally processed meals, and the 2 approaches might be mixed.

In line with U.S. Information & World Report’s 2020 Best Diet Rankings, the Mediterranean food regimen ranks no. 1 total and is tied for no. 15 on the Best Diets for Weight Loss rating listing. Noom just isn’t ranked within the survey.

Lastly, Ewing notes that “well being and consuming selections are very individualized; what works for one particular person received’t all the time work effectively for one more.” Subsequently, “it’s necessary to handle all of the parts that have an effect on your consuming habits and go for one thing that’s real looking and sustainable.”

For those who’re having bother or really feel confused about what method would possibly work greatest for you, “search steerage from a registered dietitian,” she recommends.

Extra from U.S. Information

Mediterranean Diet Snacks

Favorite Mediterranean Diet Recipes From America’s Test Kitchen

Low-Calorie Snacks

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