Noom vs. Intermittent Fasting

Noom vs. Intermittent Fasting Customer Testimonials
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Noom vs. Intermittent Fasting (IF) – two programs with science to support their claims. What does Noom offer that IF doesn’t? Can you do both together to lose weight?

Let’s take a look at what our team of researchers put Noom up against Intermittent Fasting.

What is Noom?

Noom is a tech-based weight-loss program that uses the principles of behavioral psychology to promote sustainable weight loss. Noom promises to change the way users think and “trick” their bodies into losing weight.

The Noom app offers educational tools, food logging and a physical fitness tracker.

Noom employs thousands of health and wellness coaches to provide live support to subscribers. Studies show that people who have access to virtual support are more likely to permanently lose weight. Noom’s virtual coaches offer support and hold users accountable on their weight-loss journey.

What is Intermittent Fasting?

Intermittent fasting is a popular diet that involves alternating between periods of fasting and eating a regular diet. Fasting has been practiced for centuries for religious and medical purposes. Intermittent fasting typically involves abstaining from eating for one to four days a week.


Noom vs. Intermittent Fasting – History

Brief History of Noom

The company behind Noom was founded on July 25th, 2008. The much-anticipated Noom app was released in 2016. The company has since raised more than $60 million in funding from investors that include Aglaé Ventures, Samsung Ventures and Groupe Arnault.

Noom has 50 million users, and the health and technology company continues to grow. Noom recently partnered with a Danish health company, Novo Nordisk, to expand the Diabetes Prevention program.

Noom is an approved positive lifestyle change program with the Centers for Disease Control and one of Google’s top-searched health and wellness programs.

We love that the CDC chose to honor Noom with this designation and it’s one of the reasons why we recommended the weight-loss program for lasting results. Take the app for a test drive with a free trial offer today!

Brief History of Intermittent Fasting

Fasting has been used in medicine since 500 BC when Greek physicians noticed that ill patients had a fasting instinct. In the 19th century, physicians started to study and record data on fasting for the treatment of certain conditions. Fasting also plays a role in several religions and is used as a form of protest.

Intermittent fasting for the treatment of obesity was first investigated in the early 1900s. Studies on the subject caused a resurgence of interest in 1965 that led doctors to warn their patients that intermittent fasting without medical monitoring was dangerous.

In 2012, the 5:2 Method of fasting was introduced in Britain. A 2015 study published in the International Journal of Obesity (London) cautioned that intermittent fasting may lead to binge eating or anorexia. Despite warnings from several leading authorities, the fad made its way to America a few years later. By 2018, intermittent fasting was one of the most popular fad diets in the United States.

Noom vs. Intermittent Fasting – Who’s Behind the Plan?

Who Created Noom?

Noom was founded by two tech-loving best friends named Saeju Jong and Artem Petakov. Petakov is a Princeton-educated computer scientist, and Jong is an electrical engineer who attended South Korea’s prominent Hongik University.

Who Created Intermittent Fasting?

Several individuals are credited with creating different methods of intermittent fasting. Dr. Krista Varaday created the every-other-day diet. Dr. Michael Mosley developed the Fast Diet. Martin Berkhan is responsible for LeanGains fasting.


Noom vs. Intermittent Fasting – The Rules

Rules of Noom

Restrictive diet and fitness plans set people up for failure. Noom wanted to change that by throwing out the rules and changing the way users’ brains work. Noom is designed to gradually change the way you eat while promoting physical activity and providing an educational experience.


Noom helps users understand the principles of nutrition so that they can continue making healthy choices after they complete a Noom program. Interactive quizzes and guided lessons cover everything from stress relief to food and cognition.

Food Logging

Noom wanted to simplify what was once a tedious endeavor: food logging. Noom groups foods into three categories: red, green, and yellow. Noom members enter the foods they eat throughout the day and receive feedback based on their selections. Over time, Noom teaches users how to make smart substitutions that result in a healthier lifestyle. Noom even has a feature that allows users to scan the barcode on food packaging instead of manually entering each item. This feature takes the stress out of grocery shopping on a diet.

Green Foods

Green foods are your best source of low-calorie, low-sugar nutrition.

  • Brown rice
  • Watermelon
  • Whole oats
  • Peaches
  • Horseradish
  • Apples
  • Non-Fat yogurt
  • Asparagus
  • Blueberries
  • Almond milk
  • Onion
  • Spinach
  • Egg whites
  • Brussel’s sprouts
  • Lettuce
  • Broccoli
  • Oranges
  • Carrots
  • Tomatoes
  • Green beans
  • Shrimp
  • Cherries
  • Sweet potatoes
  • Strawberries
  • Tofu
  • Bananas
  • Salsa
  • Whole grain bread
  • Canned tuna (with water)
  • Whole grain pasta
  • Non-fat cottage cheese
  • Peas
  • Lemon juice
  • Whitefish
  • Quinoa

Yellow Foods

Yellow foods make up about 45% for the daily Noom eating plan. Grains and lean meats make up most of the yellow category.

  • Olives
  • Fresh tuna
  • Rice (yellow, basmati, white)
  • Lean pork
  • Avocados
  • Low-fat milk
  • Grilled skinless chicken
  • Canned pineapple
  • Low-fat cheese
  • Corn tortillas
  • Figs
  • Beans
  • Pancakes
  • Turkey breast
  • Hummus
  • English muffins
  • Eggs
  • Whole wheat bagel
  • Fruit cocktail
  • Tempeh
  • Diet sodas
  • Couscous
  • Orange juice
  • Fruit cup
  • Guacamole
  • Grapefruit juice
  • Beer (light)
  • Smoothies with fruit and vegetables

Red Foods

You can enjoy red foods on occasion, but try to replace them with healthier foods from the green category when you can.

  • Pizza
  • Peanut butter
  • Fries
  • Bacon
  • Wine
  • Salami
  • Pretzels
  • Ham
  • Sausage
  • Mayonnaise
  • Sugar
  • Raisins
  • Fried meats
  • Chocolate
  • Fruit juice
  • Nuts
  • Protein bars
  • White flour
  • Croissant
  • Cheeseburgers
  • Tortillas from white flour
  • Trail mix
  • Dates
  • Dried cranberries
  • White bread
  • Potato chips
  • Cinnamon roll
  • Tortilla chips
  • Cupcakes
  • Whole milk
  • Biscuits
  • String cheese
  • Butter
  • Half and half
  • Ice cream
  • Granola
  • Chocolate milk
  • Chocolate

Fitness Tracking

Have you ever noticed that time drags on when you’re at the gym? Even fitness experts tend to overestimate the intensity and duration of their workouts. Noom took that into consideration when they designed their revolutionary fitness tracking tool.

All Noom users are assigned a daily calorie goal. Noom wants to ensure that users meet their nutritional requirements, so women will always have a calorie goal of at least 1,200 calories. Men will always have a calorie goal of at least 1,400 calories.

Your initial calorie goal might be 1,500 calories, let’s say. If exercising for 30 minutes burns 200 calories, Noom will add 50% (100 calories) to your daily calorie goal. So, you’ll be able to enjoy 1,600 calories on that day.

Removing 50% of the calories you burned accounts for human error. If you logged the correct amount of calories burned, you’ll lose even more weight. It is a win-win situation.

Rules of Intermittent Fasting

The rules of intermittent fasting vary depending on the fasting method you choose.

Alternate-Day Fasting

Alternate-day fasting means you eat every other day. On fasting days, you are only allowed 500 calories.

Eat Stop Eat

With the “Eat Stop Eat” method, you fast for 24 hours one or two days a week. On days when you are not fasting, you can eat a normal diet. Water and coffee are allowed on fasting days, but you can’t have any solid foods or beverages that contain calories.

The Warrior Diet

The Warrior Diet differs from other fasting methods. With this diet, you’ll fast throughout the day, only eating small bits of raw vegetables and fruit. At night, you’ll have one large meal that follows the paleo diet guidelines.

The 5:2 Method

The 5:2 method involves eating normally five days of the week and fasting for two non-consecutive days. On fasting days, you are limited to 500 calories per day.

The 16:8 Method

The 16:8 method is one of the most popular ways to fast. With this method, you’ll fast for 16 hours every day, and you’ll have an eight-hour window where you can eat two or three meals.

You do NOT fast on Noom. At no time are you advised to stop eating for an extended period. With Noom, you are taught how to choose the best foods for natural weight loss. See for yourself with a free trial of Noom today.

Eating Plans

Noom vs. Intermittent Fasting – Eating Plans

The Noom Eating Plan

Users rely on Nooms color-coded food categorization tool to plan their meals. It’s a fairly straightforward process. Think of a traffic light. Green foods are your go-to dietary staples. Proceed with caution when it comes to yellow foods. Stop and think before you indulge in red foods.

Noom wellness coaches are also available to answer questions about your dietary needs. The Noom diet is compatible with most health programs.

The Intermittent Fasting Eating Plan

Your eating plan will depend on which intermittent fasting method you choose to follow. All plans recommend that you follow a healthy diet when you are not fasting.

Alternate-Day Fasting

Alternate-day fasting is challenging and not recommended for beginners. You’ll be required to survive on less than 500 calories a day on three to four days every week. Imagine going to sleep hungry every other day. It will not be a pleasant experience.

Eat Stop Eat

Fasting one or two days a week will be easier than alternate-day fasting, but going without food for 24 hours is still a challenge. It’s important that you follow a healthy diet on non-fasting days. If you binge on junk food, you lose any calorie deficit you created during the fast.

The Warrior Diet

Some people struggle with the Warrior Diet because they have to skip breakfast. This goes against most conventional diet advice.

The 5:2 Method

With the 5:2 Method, you can choose two days out of the week to fast. Most people choose days during the week where they won’t be as tempted by food.

The 16:8 Method

Fasting for 16 hours a day is easier than fasting for 24 hours straight. You still must watch what you eat when you’re not fasting or lose any progress you gained during the fast.

No matter which method you choose, know that fasting is not right for everyone. Talk to your doctor before you begin fasting.

Noom vs. Intermittent Fasting – Plan Duration

How Long Does Noom Last?

Noom offers a 16-week program for healthy weight and a 24-week program for diabetes prevention. In both cases, if you want to lose more weight than is healthy during these time frames, you can extend your program. Noom can be used indefinitely to maintain a healthy weight after that target is reached.

An annual subscription to Noom costs $17 per month. Users can also subscribe to Noom on a month-to-month basis for $59 per month.

How Long Does Intermittent Fasting Last?

Intermittent fasting can last as long as you want it to. Still, most people find fasting unsustainable for long periods.

Significant Differences Between Noom and Intermittent Fasting

Noom is a weight-loss program that supports eating healthy, well-balanced meals all day, every day. Intermittent fasting, on the other hand, focuses on spending extended periods actively avoiding food.

Can You Follow Intermittent Fasting on Noom?

Yes, you can follow intermittent fasting on Noom. Again, make sure you are paying close attention to total calorie intake and nutrition if you choose to fast. Starvation is not a healthy answer to weight loss.

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:

  • Fatigue
  • Confusion
  • Lack of energy
  • Hunger pains
  • Heartburn
  • Headaches

Noom vs. Intermittent Fasting – The Research

Clinical Research on Noom

It took eight years to develop Noom, and Noom’s creators invested a serious amount of time and money into clinical research.

One study published in Scientific Reports tracked 35,000 participants while they followed the Noom protocol. An impressive 77% lost weight during a nine-month period.

Noom provides personal coaching and support. A study published in the Journal of Medical Internet Research found that people who have access to virtual or physical health coaching are more likely to successfully lose weight.

Noom is a behavioral change-based program. A study published in the International Scholarly Research Network concluded that people who lose weight without making behavioral changes are significantly more likely to regain the weight that they have lost.

Clinical Research on Intermittent Fasting

There have been numerous studies conducted on intermittent fasting. The results are conflicting. It appears that there are potential health benefits associated with fasting, but fasting can also be detrimental to your health.

A randomized controlled trial published in Nutrition and Dietetics compared the 5:2 diet to a typical low-calorie diet. Participants from both groups lost the same amount of weight. A study published in Behavioral Science came to the same conclusion. These studies suggest that intermittent fasting may be effective, but it is no more effective than a low-calorie diet.

Several studies, including one published in Behavioral Science, found that intermittent fasting can help some T2D patients regain sensitivity. More research is needed to confirm this effect.

A study published in the New England Journal of Medicine suggests that fasting can work well with a ketogenic diet. Intermittent fasting may help the body enter into a state of ketosis while reducing oxidative stress.

A study published in the Public Library of Science found that intermittent fasting may cause women to miss their menstrual cycles. Fasting can also cause infertility and masculinization in females.

Quick Facts

The Facts About Noom vs. Intermittent Fasting

Quick Facts on Noom

  • Noom is a top-searched health and wellness app on Google.
  • The CDC lists Noom as a healthy lifestyle change program.
  • Users can choose from the Diabetes Prevention Program and the Healthy Weight Program.
  • Eat the foods you love with Noom.
  • Noom programs do not cause unwanted side effects.

Quick Facts on Intermittent Fasting

  • Intermittent fasting involves fasting for a set period.
  • Intermittent fasting may be beneficial in the short term.
  • There are serious side effects associated with intermittent fasting.
  • People with preexisting health conditions should not fast.
  • There is contradicting science behind intermittent fasting.
Bottom Line

The Final Take on Noom vs. Intermittent Fasting

There’s little doubt that intermittent fasting has shown health and weight-loss benefits in clinical research. Some studies show potential risks with the practice. With Noom, there’s no restriction. You don’t have to avoid food for hours or days on end. You can eat the foods you love and lose weight too.

Check out the free trial offer of Noom today – for Dietsupplement readers only.

Noom vs. Intermittent Fasting Ingredients


Noom vs. Intermittent Fasting Questions and Answers

Does Noom have a meal plan?

Noom does offer a personalized meal plan. The two-week plan is based upon your dietary choices and recommended caloric intake.

How much does Noom cost a month?

The Noom membership costs $59 a month. You can get discounts if you pay for multiple months at once.

How do I cancel my Noom account?

To cancel your Noom account, use the “Chat” button on the app to discuss the cancellation process with your Goal Specialist. They will give you a link to cancel your subscription.

How does the Noom diet work?

Noom uses scientifically-backed psychological approaches to help its users lose weight and make lasting changes to eating habits and behaviors. There are multiple features to help users as well, including food logging tools and regular coaching support.

Is Noom legit?

Noom is a legit program that has been backed by multiple clinical studies, including ones published in JMIR Mhealth Uhealth, Obesity Research & Clinical Practice, British Medical Journal, and the Journal of Internet Medical Research.

Has anyone lost weight on Noom?

There are tons of success stories available for Noom and research shows more than 77% of people lose weight on the program.

Is Noom just calorie counting?

Noom focuses on so much more than simple calorie counting. The program uses psychological tactics backed by clinical research and interactive tools to ensure individuals get everything they need to permanently lose weight.

What is Noom all about?

Noom is all about making healthy lifestyle changes. It offers flexible coaching sessions, personalized educational material, customized workout and meal plans, psychological tricks, and more to help its users lose weight and make permanent changes to their behavior to live a healthier lifestyle.

How long does Noom last?

Noom recommends staying with their program for at least 16 weeks, or 4 months, to experience the full range of benefits they claim you can receive.

Is Noom free?

Although Noom is not free, they do offer a free trial, so you can see if this is the right program for you.

Noom vs. Intermittent Fasting

Does Noom support intermittent fasting?


Yes, Noom provides support for intermittent fasting. Their program encourages mindful eating and the monitoring of your eating habits through their tracking feature. They have a section of resources devoted to intermittent fasting and it includes tips on how to effectively use the practice to help you reach your goals. Additionally, Noom offers personalized meal plans that can accommodate different types of fasting protocols and preferences.

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