The Noom diet has been gaining popularity in recent years as a comprehensive weight loss program. But how does it stack up against other popular diets, such as the Ketogenic diet? In our peer-reviewed article, we compare the Noom diet with the Ketogenic diet to help you understand the key differences and similarities between the two.
What are the Noom diet and the Ketogenic diet?
The Noom diet is a personalized weight loss program that focuses on behavioral changes and creating a healthier lifestyle. It utilizes a mobile app that provides you with daily tasks, tracking tools, educational articles, and a community of like-minded individuals for support.
On the other hand, the Ketogenic diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. It typically involves consuming about 70-75% of calories from fat, 20-25% from protein, and only 5-10% from carbohydrates.
How do the Noom diet and Ketogenic diet work?
Noom diet takes a more holistic approach to weight loss by focusing on behavior change, portion control, and introducing healthier habits. It encourages mindful eating, increasing physical activity, and developing a positive mindset toward food and exercise.
On the other hand, the Ketogenic diet works by minimizing carbohydrate intake and increasing fat consumption. This forces your body to rely on fat as its primary source of energy instead of glucose derived from carbohydrates. The goal is to reach a state of ketosis, where your body burns fat more efficiently.
Key Differences Between the Noom Diet and the Ketogenic Diet
- Macronutrient Composition: The Noom diet does not prescribe strict macronutrient ratios, while the Ketogenic diet is high in fat, moderate in protein, and very low in carbohydrates.
- Food Restrictions: Noom promotes flexibility and moderation in food choices, while the Ketogenic diet restricts high-carb foods and emphasizes high-fat options.
- Weight Loss Approach: Noom focuses on behavior change, portion control, and sustainable habits, while the Ketogenic diet induces ketosis to promote fat burning and reduce appetite.
- Sustainability and Long-Term Maintenance: Noom aims for long-term lifestyle changes and maintenance of weight loss, whereas the strict restrictions of the Ketogenic diet may be challenging to sustain in the long run.
Similarities Between the Noom Diet and the Ketogenic Diet
- Weight Loss Effectiveness: Both the Noom diet and the Ketogenic diet have shown effectiveness for weight loss, although they employ different mechanisms.
- Support and Education: Both diets offer support and education to help users make informed choices about their eating habits and overall wellness.
- Focus on Healthier Choices: Both diets encourage the consumption of whole foods, lean proteins, and healthy fats, albeit with different emphases and restrictions.
- Customization: Both diets can be personalized to some extent. Noom provides customization based on individual preferences, while the Ketogenic diet can be tailored to meet specific macronutrient ratios.
Considerations for the Noom Diet
- Behavior Change: The Noom diet emphasizes behavioral changes and developing healthier habits. It’s essential to commit to the mindset of long-term lifestyle changes rather than seeking quick fixes or temporary solutions.
- Portion Control: Noom encourages portion control to manage calorie intake. Learning proper portion sizes and practicing mindful eating can be key factors in achieving weight loss goals.
- Nutritional Balance: While Noom does not restrict specific food groups, it promotes including a variety of nutrient-dense whole foods. Ensuring a balanced intake of carbohydrates, proteins, and fats is crucial to meeting your nutritional needs.
- Accountability: The Noom app offers tools for tracking meals, exercise, and weight. Staying consistent with these features and regularly engaging with the app can help maintain accountability and monitor progress.
- Support and Coaching: Utilize the support and coaching provided by Noom. Engaging with the app’s resources, seeking assistance from your assigned coach, and connecting with the supportive community can enhance your chances of success.
Cost of Noom Diet
Noom offers different pricing options to suit the needs and preferences of its users.
Some of Noom’s subscription plans are:
Monthly auto-renewing – USD 70
4-month auto-renewing – USD 169
Annual auto-renewing – USD 209
Considerations for the Ketogenic Diet
- Carbohydrate Restrictions: The Ketogenic diet requires strict carbohydrate restriction to induce and maintain ketosis. Adhering to this macronutrient limitation can be challenging, particularly if you’re used to consuming higher amounts of carbohydrates.
- Fat Intake: The Ketogenic diet emphasizes a high intake of healthy fats to replace carbohydrates as an energy source. Selecting quality sources of fats is essential, such as those from avocados, nuts, seeds, and oils.
- Transition Period: The initial phase of transitioning into ketosis, often referred to as the “Keto flu,” may involve symptoms like fatigue, headache, and irritability as your body adapts to using fats for fuel. This phase is temporary but can be challenging for some individuals.
- Monitoring Nutrition: Due to the restrictions on certain food groups and macronutrient ratios, it’s important to plan and track your meals carefully. Consider consulting with a registered dietitian to ensure you’re meeting your nutritional needs while adhering to the Ketogenic diet.
- Individual Variations: The Ketogenic diet may not be suitable for everyone, as individual responses to the diet can vary. Certain health conditions or medications might require modifications or medical supervision while on this diet. Consultation with a healthcare professional is recommended.
Noom Diet Foods
- Fruits: Apples, berries, bananas, oranges, grapes
- Vegetables: Spinach, broccoli, carrots, kale, bell peppers
- Lean Proteins: Chicken breast, turkey, tofu, fish, lean cuts of beef
- Whole Grains: Quinoa, brown rice, oats, whole wheat bread, whole wheat pasta
- Healthy Fats: Avocado, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), olive oil
- Dairy and Alternatives: Greek yogurt, low-fat milk, almond milk, cottage cheese
- Legumes: Black beans, lentils, chickpeas
- Hydration: Water, herbal tea, unsweetened beverages
Ketogenic Diet Foods
- Fatty Meats: Bacon, fatty cuts of beef, pork, lamb
- Poultry: Chicken thighs, wings, duck
- Fish and Seafood: Salmon, mackerel, sardines, shrimp
- Eggs: Whole eggs, including the yolk
- Full-Fat Dairy: Butter, cheese, cream, full-fat yogurt
- Healthy Fats and Oils: Avocado, olive oil, coconut oil, nuts (macadamia nuts, almonds), seeds (chia seeds, flaxseeds)
- Low-Carb Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, zucchini, asparagus
- Berries: Raspberries, blackberries, strawberries (in moderation)
- Unsweetened Beverages: Water, unsweetened tea, black coffee
About the Noom Diet
- Does Noom provide meal plans? No, Noom does not provide pre-packaged meals, but it offers personalized meal plans tailored to your individual preferences and dietary needs. The program encourages a flexible approach to eating and empowers you to make informed decisions about your meals.
- Is Noom worth it in 2023? The efficacy and value of Noom can vary based on individual experiences and needs. Many individuals have found success with the program, benefiting from personalized coaching, behavioral strategies, and a supportive community. However, the ultimate decision on whether Noom is worth it for you depends on your preferences, goals, and commitment to the program.
About the Ketogenic Diet
- Are there any potential side effects of the Ketogenic diet? Some individuals may experience side effects when transitioning into the Ketogenic diet, commonly referred to as the “Keto flu.” These may include fatigue, headache, irritability, and digestive issues. These symptoms are usually temporary and can be managed through hydration, proper electrolyte balance, and gradual adaptation.
- Is the Ketogenic diet suitable for everyone? The Ketogenic diet may not be suitable for everyone, especially those with certain health conditions, such as pancreatic or liver disorders. Consultation with a healthcare professional is recommended before starting the Ketogenic diet, especially if you have any underlying medical conditions or are taking medications.
The Bottom Line
The Noom diet and the Ketogenic diet offer distinct approaches to weight loss. The Noom diet focuses on behavior change, portion control, and creating sustainable habits, while the Ketogenic diet emphasizes a high-fat, low-carb approach to induce ketosis and promote fat burning. While both diets have shown effectiveness for weight loss, they differ in terms of macronutrient composition, food restrictions, weight loss approach, and long-term sustainability. It’s important to consider your individual needs, preferences, and health considerations when choosing between these two diets.