Both Noom and the Mediterranean Diet offer effective strategies for weight loss and improved health. Noom provides a structured, tech-supported approach with personalized coaching, making it suitable for individuals who prefer guidance and community support. The Mediterranean Diet offers a more flexible, food-based approach, emphasizing whole, minimally processed foods and aligning with a broader lifestyle. The choice depends on individual preferences, budget, and the desired level of structure and support.
| Attribute | Noom | Mediterranean Diet |
|---|---|---|
| Weight Loss Efficacy | Studies suggest Noom can be effective for weight loss. A 2016 study showed that 78% of users experienced weight loss while using the app for around 9 months. Some users can expect to lose 1 to 2 pounds per week. In one study, 78% of people lost weight while using Noom, and 23% lost more than 10% of their body weight. | Effective for weight loss, comparable to low-carb diets, with studies showing around 10 kg (22 pounds) of weight loss over a year. Participants lost an average of 8.7% of their body weight on the diet after 12 months. May help minimize belly fat gain. |
| Dietary Restrictions | Noom doesn't impose strict dietary restrictions. It encourages mindful eating and portion control. | Limits or avoids added sugars, refined grains, processed meats, heavily processed foods, saturated and trans fats. Alcohol is restricted other than red wine. |
| Personalization & Customization | Noom offers personalized coaching, customized meal plans and fitness tracking. It adapts to the user's progress. | Focuses on overall eating patterns rather than strict formulas, offering flexibility. AI and machine learning can personalize the diet. |
| App Support & Features | Key features include daily lessons, progress tracking, food logging, and access to virtual coaches and communities. The app uses a color-coded system (green, yellow, and orange) to help users make better food choices. | No single official app, but AI-powered apps can help track adherence by identifying meal components from images and estimating serving sizes. |
| Cost & Subscription Model | Noom operates on a subscription model with a free trial period. After the trial, users can choose from various plans. A monthly auto-renewing plan costs $70. An annual plan costs $209, which is about $17.42 per month. | No subscriptions required. May lead to increased spending on fish, dairy, fruits, and vegetables, but reduced costs on red meat, refined grains, and processed foods. Could save a family of four $28 per week compared to a typical Western diet. |
| Sustainability & Long-Term Adherence | Noom aims to create sustainable lifestyle changes through behavioral psychology. Noom aims to establish healthy eating patterns that are sustainable over time. | Considered sustainable long-term due to its flexibility and focus on flavorful foods. Long-term adherence is linked to a decreased risk of weight gain and belly fat over 5 years. |
| Nutritional Education Provided | Noom provides daily lessons on nutrition, exercise, and psychology to promote behavior change. Noom uses a color-coded food system and provides daily lessons on nutrition, exercise, and psychology. | Educational interventions emphasize the application of Mediterranean Diet principles, leading to increased intake of vegetables, legumes, nuts, fruits, and whole grains, and decreased cholesterol levels, BMI, body weight, and waist circumference. |
| Community Support | Users can connect with other Noom users in coach-led, interest-based communities for support and accountability. Users can join coach-led communities for added support. | Information on specific community support programs is limited. |
| Exercise Guidance | Users log their daily exercise, and Noom provides advice on the best types of exercises. Users log their daily exercise, and Noom provides advice on the best types of exercises to do. | Encourages regular physical activity as part of a healthy lifestyle. |
| Health Benefits Beyond Weight Loss | Noom emphasizes sleep, movement, healthy aging and metabolism, and stress management. | Reduced risk of cardiovascular disease, heart attack, and stroke. Improved blood sugar, blood pressure, and cholesterol levels. Lower risk of metabolic syndrome and type 2 diabetes. Reduced risk of certain cancers. Improved brain function and reduced risk of neurodegenerative diseases like Alzheimer's. Better gut health. Reduced inflammation. |
| Ease of Meal Preparation | Noom suggests what types of foods to eat and provides recipes. | Emphasizes whole, minimally processed foods, making meal preparation relatively straightforward. |
| Scientific Backing & Expert Endorsement | Noom uses a psychology-based approach and incorporates cognitive behavioral therapy (CBT) techniques. | Supported by extensive research and is endorsed by health professionals. Considered one of the most well-studied diets in the world. |