What Is The Keto Diet Plan
The keto diet replaces most of your carbs with proteins and fats. There is no standard ratio on how many calories you should eat for each macronutrient.
Generally, you want to get 70 to 80% of your total calories from fat, 10 to 20% from protein, and 5 to 10% from carbs. If you have a 2,000-calorie diet, youll need:
- 165 grams of fat
- 70 grams of protein
- 40 grams of carbohydrates
Compared to other low-carb and high-protein diets, the ketogenic diet recommends eating moderate amounts of protein.
Too much protein can cause your body to convert amino acids to sugar. In turn, this prevents ketosis. The keto diet provides enough protein to preserve lean body mass , while promoting ketosis.5
Keto apps like Ketocycle can make it easier to follow the diet plan.
Other Diets That Can Help You Lose Weight
Here are other weight loss diets that you can try:
- DASH diet encourages you to eat fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
- Flexitarian diet mostly a vegetarian diet that allows you to eat some meats and animal proteins once in a while.
- Mediterranean diet known for its balance of fruits, vegetables, whole grains, and heart-healthy fats. Red meats and cheeses are discouraged.
- Paleo diet focuses on meats, fish, egg, vegetables, fruits, nuts, and seeds. It excludes processed foods, sugar, grains, white potatoes, most dairy products, and legumes.10
If you want to lose weight, its best to pair a healthy diet with exercise and other lifestyle changes. Weight loss apps like Noom can help you achieve these goals and maintain a healthy weight.
“It can be confusing to try and find the right diet to follow. The truth is that there is no one right answer.”
Elise Harlow, M.S., R.D.N.
Harlow recommends working with a dietitian who can evaluate your health history, lifestyle, food preferences, and overall goals to determine which diet that is best for you.
Noom Weight Loss
What makes the Noom app truly special is that it doesnt stop once you lost weight. By offering health coaching, peer support, and education, it establishes healthy habits which can last a lifetime.
Understand The Emotional Side Of Fasting
If youre like most people, youll probably start your intermittent fasting journey feeling determined and empowered. Its exciting to know youre taking steps to get closer to your goals.
But its important to prepare yourself for the emotional side of fasting, too. Gutschow acknowledges that people may feel hungrier at firstand feeling hungry is just as much an emotional struggle as a physical one.
Thankfully, Gutschow reassures us that this extra hungry feeling usually fades within a few weeks. Be sure to check with your doctor if this feeling continues or if you have any concerns.
When you notice yourself feeling more hungry than usual, take a look around. Do you notice that certain social situations trigger this feeling? Is it more challenging to fast when your favorite treats are sitting on the counter?
Read Also: Can I Do Intermittent Fasting
Possible Side Effects Of Noom Vs Intermittent Fasting
The Healthy Weight Program and Diabetes Prevention Program are free from side effects. Noom relies on gradual dietary changes and physical activity to promote weight loss. Implementing psychology-based changes into your daily lifestyle helps you lose weight without suffering from any unwanted side effects.
However, anyone with underlying health conditions or a history of eating disorders should not fast. Fatigue, intense cravings, headaches and mood swings are the most common side effects reported by fasters. Fasting can also cause your blood sugar levels to drop to a dangerous level. If you experience lightheadedness or confusion, you should stop fasting immediately. Experts recommend drinking orange juice or eating honey to raise your blood sugar levels.
Side effects that are commonly associated with intermittent fasting:
Can Noom Help You Lose Weight
After using Noom for several weeks, I felt that the app made it easier to decrease my calorie intake by categorizing foods as red, yellow, or green.
Especially when combined with its quick and easy daily lessons for developing healthy habits, I can see the simple color-coded system being helpful for promoting long-term weight loss.
Though I personally didnt track my weight while trying the app, my mom has used Noom twice with great results. Last year, she lost about 20 pounds over a 4-month period.
Recently, she started using it again and has lost 10 pounds in 1 month of course, how much weight you can or should lose will vary based on factors such as your height, weight, age, food intake, and activity level.
My mom attributes much of her success to her group and personal coach, both of whom provided motivation and support to help her stick to her diet and reach her goals.
While any reduced calorie diet plan or program can help you lose weight if you follow it, sticking with a diet is difficult for many people. In fact, most diets are unsuccessful because theyre difficult to maintain .
While research on Nooms effectiveness is limited, one study in nearly 36,000 Noom users found that 78% experienced weight loss while using the app for an average of 9 months, with 23% experiencing more than a 10% loss, compared with their starting weight .
The study also found that those who tracked their diet and weight more frequently were more successful at losing weight .
Read Also: Is Intermittent Fasting Good To Lose Weight
What Is The Noom App
Noom is another diet app, of which the structure differs greatly from DoFasting. However, it loses a lot of depth in covering as wide an area as possible.
Noom curates a specific diet unique to each user, based on said users answers to a series of questions. The app then breaks down all of your calories into different groups of fats, carbs, and proteins. In order to help you adhere to the guidelines laid out to you, the Noom app features a barcode scanner that allows you to view the nutritional information of everything you eat or drink.
Scanning the barcodes of the things you eat also highlights one of Nooms other useful features. The app color codes basic food and drink items according to their nutritional value. Green is for healthy foods, and red is for unhealthy foods.
Eating more green foods will improve the results of your diet while eating red foods will have the opposite effect. This feature is useful for immediately identifying problem foods at a glance and allows you to make more informed decisions about buying groceries for the month ahead.
Arguably one of the Noom apps most popular features is access to a personal health coach. You would do well to correspond with your health coach on a regular basis they can be contacted during the working hours of every weekday, and you can give questions and seek advice when necessary. Your health coach is also a fantastic source of inspiration when it is sorely needed.
Understanding What Foods To Eat During Your Eating Window
While intermittent fasting has many benefits, it doesnt help you understand exactly what and how much you should eat during your eating window.
This is vital information to make sure youre consuming a nutritious, balanced diet during those precious hours.
Our color-coded system shows you how to do that.
With Noom, all foods are categorized as green, yellow, and orange based on caloric density .
- Green foods have the least number of calories and/or the highest concentration of healthy nutrients. Think: veggies, fruits, and whole grains.
- Yellow foods have more calories and/or a medium amount of healthy nutrients. Think: lean proteins, low-fat dairy, avocados, and beans.
- Orange foods have the most calories and/or the least nutrients. Think: red meats, desserts, sodas, and processed foods.
This color system teaches you how to choose foods that are both satisfying and nutritionally rewarding during non-fasting periods.
And it leaves space for those foods you love .
Youll track everything you eat in the Noom Weights food logger, which is quick and easy.
Also, research shows that tracking what you eat makes it more likely youll reach your target weight.
With Nooms system, youll build greater awareness of what youre eating. And many Noomers report that making smarter eating choices becomes second nature to them.
Recommended Reading: Fasting But Not Losing Weight
How Does Noom Work
Noom goes to great lengths to involve and engage its users as much as possible. New users are immediately presented with a questionnaire, and the answers they provide will shape their experience in a way that suits their specific needs.
The barcode scanner is also a tremendously helpful tool that further promotes user interactivity. It allows users to see the nutritional information of almost any food product, which comes in especially handy when grocery shopping.
Finally, Noom also encourages users to keep in close contact with their personal trainer. This provides a great source of motivation, encouragement, and advice, and can make all the difference in ensuring that users adhere to their weight loss program.
What Is The Noom Meal Plan
The Noom Meal Plan is based on volumetrics or calorie density. The only difference is that it uses a color-coded system to categorize food.
According to Noom, there are 3 major food groups green, yellow, and red foods. If you want to lose weight, you have to portion your meals as follows:8
- 35% Green Foods
- 45% Yellow Foods
You can also create your own meal plan. Just make sure that you eat yellow foods moderately and red foods in limited quantities. You can eat green foods as much as you like since they contain few calories.
Noom also offers customized meal plans on their weight loss app. These are meals designed by a registered dietitian.
Recommended Reading: What Should You Eat When You Are Intermittent Fasting
How Do You Connect Noom To Your Apple Watch
To connect Noom to your Apple Watch, follow these steps provided by Noom. Note that youll need to connect to your Apple Watch via Nooms app on your iPhone, and will need to enable Fitness Tracking on your phone and change your privacy settings so that Noom can access data from your phones Health app.
Might Go Against Your Intuition
Intermittent fasting requires discipline, restraint, and planning ahead.
For some people, using those tactics to keep your calorie intake within a designated time frame is no problem, but for others, it might feel unnatural at first. This may be especially true if youre used to relying on your intuition to decide when to eat.
Further, if you prefer not to follow a strict schedule, you might find intermittent fasting frustrating.
Whats more, if your schedule tends to vary from day to day because of work, family, or other obligations, keeping your calorie intake to a designated time frame could be challenging.
Also Check: What Can You Eat While Doing Intermittent Fasting
Recommended Reading: Dry Fasting And Weight Loss
Eating Too Much In Your Eating Window
It can be tough to avoid overeating during your eating window.
Feeling famished after fasting, you might be tempted to reach for potato chips or your favorite ice cream.
On the flip side, you dont want to eat too little during non-fasting periods. You still need a balanced diet for your overall health and well-being.
Noom Weight helps you avoid overeating or undereating.
We calculate your daily calorie range based on your age, current weight, and other factors.
Then you log what you eat in the Noom Weight app.
Take the 16:8 fasting method.
Imagine youre coming out of a 16-hour period of fasting. Youve been fantasizing about egg rolls and General Tsos chicken.
Then you check Nooms food logger and realize that meal will blow your entire calorie budget for the day.
All your hard work spent fasting could be undone by one high-fat, carb-heavy meal.
So, you look at some alternatives in your Noom food logger and opt for some equally satisfying, lower-calorie options like steamed dumplings and chicken and broccoli stir fry.
What Experts Say
“Intermittent fasting, restricting food intake for certain periods of time, has been studied for potential effects on longevity and other health outcomes but is often used for weight loss. Many experts agree food restriction is not sustainable and frequent fasting could lead to social isolation or binge eating.”
Also Check: How To Do Intermittent Fasting Safely
How Does It Work
Before you sign up to the Noom app, you have to answer some simple questions about your weight and how much you want to lose. The computers algorithm will work out your weight loss goal and a weekly plan on how to achieve it.
The app even offers access to a health coach so you can ask direct questions, such as what to pick for dinner in a restaurant or how to have a healthy takeaway. This is helpful for when youre feeling stuck and it will also keep you on track.
How To Shop For A Noom Meal Plan
While Noom breaks food into the green, yellow, and red categories, you can still have fun preparing, cooking, and eating mealseven takeout! A concern people often have when they change their diet is how to grocery shop. Where are these new foods in the store? How do I store them? Thankfully, Noom has a guide to shelf-stable foods to help you stock your pantry as you transition to the Noom diet. It also provides additional details of each color groups most-common foods.
If youre curious about a food that isnt listed here, or about one of your favorite recipes, check out Nooms food database for calorie, portion, and nutrition information.
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What Can You Eat On The Noom Diet
Foods classified as green foods are the ones that should make up the most of your diet, Dr Gall explains. “These have a low-calorie density and include fruits, vegetables, fat-free dairy options and some grains. They’re often fibrous foods too, so they will keep you fuller for longer, and you may find you’re not reaching for a snack 20 minutes after eating.”
Also these types of foods pack in less calories so with many green foods, you can eat a high volume.
Green foods include:
This traffic light-style of eating is very similar to the Banting diet , where those on the plan stick to lists of green foods for most of their meals – with the occasional yellow and light red food. However, unlike Banting, Noom is not a low-carbohydrate/high-fat plan.
Yellow foods are ones that should be eaten moderately on the Noom diet, such as lean meats and fish,” says Dr Gall. Whilst you don’t want to cut them all out as many make up parts of a good high protein diet and help build block muscle, skin, hair and nails, it’s a good idea to just watch your portion size.”
Yellow foods include:
Red foods include:
Not Drinking Enough Water
Not drinking enough water is a common intermittent fasting mistake.
And its easy to understand why.
When youre fasting, youre focusing on not consuming food and beverages, so you might forget about water.
But staying hydrated is vital to maintaining your health. Your body literally depends on it.
Noom Weight helps you track your water intake with the apps water tracker.
Set a daily win with water goal and track the number of glasses you drink. The tracker is a simple way to remind yourself to keep sipping all day long.
Youll find a lot more that youll find in the Noom Weight app, too. It has tracking tools for daily steps, exercise, and more.
Theres also a recipe database with over 1,000 recipes that you can use to plan meals ahead for non-fasting periods.
The recipe tracker also automatically logs the total calories per serving .
Don’t Miss: Healthy Fasting Diet Weight Loss
Will Intermittent Fasting Give Me Headaches
According to Gutschow, headaches are possible in the first few weeks of an intermittent fasting plan.
But research shows most headaches occur after 16 hours of fasting and get better after eating. Limiting your fasting window to 16 hours or less can help reduce your chances of headaches.
Make sure youre also eating enough and staying hydrated.
Does Intermittent Fasting Cause Mood Swings Or Irritability
If youve ever forgotten to pack a lunch, youre familiar with the mood swings that can come from feeling extra hungry.
Gutschow says that for some, intermittent fasting can cause similar feelings of irritabilitybut if this happens, these feelings are usually short-lived and resolved within a few weeks.
Moodiness and irritability can be caused by sudden drops in blood sugar, so its important to make sure youre getting enough calories during your eating window.
On the bright side, one small study also found that participants on intermittent fasting plans experienced positive feelings, like a sense of pride and achievement.
Read Also: How To Lose Weight Fast By Fasting
First What Is Noom Exactly
Noom claims to be the âlast weight-loss program youâll ever need,â according to its website. Itâs like having a trainer, nutritionist, and health coach all in one place .
Where Noom differs from other apps, however, is its focus on making behavioral changes surrounding dieting and weight loss. The app will show you, for example, the best foods to eat. It does a good job of not instilling fear around certain foods, rather taking an educational approach to help users understand how to make balanced choices and why they recommend certain foods over others. The app also prompts you to read tidbits on healthy habits and rate your motivationâand will test you after.
The app may sound kind of tedious , but it could be the key to successful, sustained weight loss. The education elements that the app includes, like how it teaches you about calorie reduction and carb intake, as well as how to increase physical activity, have really important information if you want to lose weight in a sustainable way.
You can also receive rewards when you change your behaviors, plus you have access to social supportâand positive reinforcement and accountability coaching have both been shown to help with long-term success.
